Am I Skinny Fat?

I recently heard some playful banter on the basketball court the other day with one player accusing the other of being “skinny fat.” A tall, somewhat skinny guy was struggling to get back down the court. He was so obviously out of shape, but he didn’t look out of shape.

What is Skinny Fat?

Skinny fat is not a new condition. It’s actually a well-known medical condition called “metabolically unhealthy normal weight (MUNW),” where a person has a normal body mass index, but a high percentage of body fat and low muscle mass.

You may jump on a scale and think everything is OK, but if you were able to take a closer peek inside your body, you may find high levels of abdominal or visceral fat and/or low muscle mass, despite having a body weight that appears normal. 

Unfortunately, studies have shown that a high mass of fat coupled with low muscle mass and strength may be associated with cognitive decline, diabetes, cardiovascular disease, high blood pressure, and high cholesterol. So while it may seem like a funny term, being skinny fat is no laughing matter.

MUNW is typically referred to as a “silent health risk.” That’s because it’s really hard to tell if you’re “skinny fat” unless you take an accurate look at what’s happening inside your body. 

How do I Know if I’m Skinny Fat?

A DEXA scan can identify the “metabolically unhealthy normal weight” phenotype by revealing the distribution of fat and visceral fat, even if overall body mass index (BMI) is normal. A DEXA scan will also give an accurate measure of muscle mass and bone density.

A DEXA scan is the most widely accepted method of measuring body composition. According to the World Health Organization, DEXA scans are considered the “gold standard” and are recognized as the most accurate, reliable, and authoritative measure for measuring body fat and lean muscle mass. DEXA scans have a very low error rate of 1–2% and are generally considered the most accurate way to measure body fat, visceral fat, and muscle mass.

If you’re unsure if you’re “skinny fat,” a DEXA scan is your first step towards getting a concise measurement of what’s happening inside your body.

How to “Fix” Being Skinny Fat

Preventing the effects of “skinny fat” is achievable. The best solution is to improve your daily lifestyle. Regular exercise, a healthy diet, and following your doctor’s advice for underlying health conditions.

Weight training, core exercises, and increased protein intake can help build more muscle and strength. Ensuring proper nutritional intake is equally crucial. Last, it’s important to track your progress. Measuring your progress helps maintain motivation and allows for program adjustments. If you find you’re losing more weight but not gaining the expected muscle, consider exchanging some cardio sessions for resistance training.

If you’re serious about your fitness or health goals, getting a precise measure of your body composition is the smartest investment you can make in your health journey. And it all starts with a DEXA scan.

To find a DEXA scan location near you, visit NomadFitLab.com.

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