Are you skinny fat? Learn how high body fat & low muscle can impact your health and how a DEXA scan can help optimize fat loss & muscle gain.
The term “skinny fat” refers to a body composition where a person appears thin or at a normal weight but has high body fat and low muscle mass. This condition, also known as sarcopenic obesity, can put individuals at risk for metabolic diseases, poor strength, and long-term health issues—even if their weight appears normal.
If you’ve ever wondered why you don’t look toned despite being “thin”, or why your energy levels are low even if you’re not overweight, you might be dealing with skinny fat syndrome.
Many people who are skinny fat:
✔️ Have a normal BMI (Body Mass Index) but higher body fat percentage.
✔️ Have low muscle mass, making them appear soft rather than toned.
✔️ Carry excess visceral fat (fat around the organs), increasing health risks.
✔️ Struggle with low energy, poor strength, or difficulty building muscle.
📌 The Problem? The scale and BMI don’t tell the full story. Someone with a normal weight and BMI can still have poor body composition if they have high fat and low muscle levels.
👉 Example: Two people can both weigh 140 lbs, but one may have 30% body fat and low muscle, while the other has 20% body fat and more lean muscle, giving them a stronger, healthier physique.
🔹 Lack of Strength Training – Not doing resistance training leads to muscle loss.
🔹 Sedentary Lifestyle – Sitting too much and not engaging in physical activity.
🔹 Excessive Cardio Without Strength Work – Too much cardio-only training can burn muscle along with fat.
🔹 Poor Diet (Low Protein & High Processed Foods) – Eating too few nutrients and too many refined carbs.
🔹 Weight Loss Without Muscle Retention – Losing weight without resistance training or protein leads to muscle loss instead of fat loss.
Skinny fat individuals often have higher levels of visceral fat—the dangerous fat stored around internal organs. This type of fat increases the risk of:
✔️ Heart disease
✔️ Type 2 diabetes
✔️ Insulin resistance
✔️ Metabolic syndrome
Since muscle mass is low, individuals may struggle with:
✔️ Low strength & endurance
✔️ Increased risk of injuries & falls
✔️ Slower metabolism, making fat gain easier
Low muscle mass can often come with low bone density, putting people at risk for:
✔️ Osteoporosis
✔️ Fractures & bone weakening as they age
📌 Key Takeaway: Even if your weight is normal, being skinny fat still puts you at risk for long-term health issues.
The good news? You can reverse the “skinny fat” look by improving your body composition through proper training, nutrition, and tracking methods.
✅ Focus on weight lifting & resistance training at least 3-4 times per week.
✅ Include compound movements like squats, deadlifts, push-ups, and rows to build muscle.
✅ Reduce excessive cardio, as too much can cause muscle breakdown.
👉 Example: Instead of just running 5 days a week, add 3 days of strength training to preserve muscle while reducing fat.
✅ Eat 0.7-1.0 grams of protein per pound of body weight daily.
✅ Choose lean proteins like chicken, fish, eggs, Greek yogurt, and tofu.
✅ Avoid excessive processed carbs & sugars to prevent fat gain.
👉 Example: If you weigh 150 lbs, aim for 105-150g of protein per day to support muscle retention.
📌 Why? The scale can’t tell you if you’re losing fat or muscle—only a DEXA scan can break down:
✔️ Fat percentage & distribution (subcutaneous vs. visceral fat).
✔️ Muscle mass levels and imbalances between body regions.
✔️ Bone mineral density to prevent osteoporosis risk.
👉 Recommended DEXA Scan Schedule:
✔️ Baseline scan to assess fat-to-muscle ratio.
✔️ Follow-up every 1-2 months to track body composition improvements.
✅ Incorporate HIIT workouts (High-Intensity Interval Training) to burn fat efficiently.
✅ Eat fiber-rich foods to support digestion and metabolic health.
✅ Prioritize healthy fats (avocados, nuts, olive oil) over processed junk foods.
👉 Example: Someone with high visceral fat in their DEXA scan adds interval training and adjusts their diet to target dangerous fat stores.
📌 Key habits to maintain a healthy fat-to-muscle ratio:
✔️ Lift weights regularly to maintain muscle mass.
✔️ Eat enough protein to support lean tissue.
✔️ Track your body composition every 1-2 months.
✔️ Reduce processed foods & excess sugar to minimize fat storage.
✅ Your DEXA scan shows an increase in lean muscle mass.
✅ Your visceral fat is decreasing while your weight stays stable.
✅ You feel stronger & have more energy during workouts.
✅ Your body looks more defined & toned, not just “thin.”
📌 Key Insight: Fixing skinny fat isn’t just about losing weight—it’s about improving your fat-to-muscle ratio for a healthier, stronger body.
Want to know if you’re skinny fat and how to fix it with a data-driven approach? A DEXA scan at KALOS provides the most precise body composition analysis, giving you scientific insights to optimize fat loss, muscle gain, and overall health.
📍 Schedule your DEXA scan today at KALOS—because real data leads to better results.
Bay Area residents trust KALOS to deliver results. We proudly serve the entire Bay Area including the following locations:
