Are you someone diagnosed with a skinny fat body type? To explain, skinny fat is a condition in which one’s body weight, or body mass index (BMI) lies in the normal range, but the body fat percentage will be relatively higher. Being a skinny fat person, you need to be careful as this condition elevates the risk of heart disease, type 2 diabetes, and high cholesterol. However, it is still very much possible to fix your skinny fat body type. Before getting into those tips, first, let’s find out the factors that cause skinny fat.
What Are The Factors That Cause Skinny Fat?
According to health experts, some of the common causes of skinny fat include excessive consumption of carbs, absence of physical activity, hormonal imbalance, lack of sufficient sleep, etc. However, it is to be noted that some people are susceptible to skinny fat since birth.
When you have skinny fat, it means that you have only fat underneath your skin. It can be highly dangerous as there is no muscle to cover your bone and you may end up suffering from serious health risks mentioned earlier. Thus, the key is to focus on gaining muscle mass.
Top 7 Tips To Fix Your Skinny Fat Body Type
In the upcoming sections, we take you through some tried and tested techniques by which you can keep skinny fat at bay.
1. Do strength training
When you do some weight-bearing exercise, it will enhance your metabolic health. It can be pilates, yoga, or bodyweight exercises such as pushups or lifting weights. Make sure that you do two to three resistance training workouts in a week.
2. Get enough sleep
Are you sleep-deprived at night? Then you may end up with hunger, poor muscle growth, a drop in energy levels to exercise, and increased insulin resistance. All these factors make it easier to gain skinny fat which may be difficult to lose. Thus ensure that you get 7 to 9 hours of uninterrupted sleep at night. Also, make it a practice to go to bed every night at the same time. It is equally important to stay away from gadgets such as mobile phones, laptops, and television at least one hour before bedtime.
3. Do aerobic exercises
When you do aerobic exercise for 30 to 40 minutes continuously, you benefit from improved metabolic health and a lowering of visceral fat, even without any major weight loss. High-intensity interval training (HIIT) also provides the same benefits.
4. Follow a Low-Glycemic Load Diet
Eat lean animal protein such as fish, chicken, and eggs. Also consume vegetables, fruits, nuts, beans, seeds, and non-gluten grains in small quantities. Start your day with protein and try to include it in each meal. The reason is that it makes your metabolism run hotter and curbs hunger.
5. Achieve a sustainable calorie deficit
It is important to create a small, manageable calorie deficit that will make your body burn fat for energy. In the case of an average adult, it is recommended to consume 2000 calories daily to maintain their weight. Since you aim for a sustainable calorie deficit, consume 500 calories less than that number.
6. Avoid carbonated drinks and processed foods
If you have the habit of drinking sodas, juices, and sweetened drinks, avoid them completely. The other food products to avoid include refined sugar, flour, gluten-free flour products, and whole grain flour. Last but not least, stay away from processed foods such as high fructose corn syrup, preservatives, chemicals, and artificial colors.
7. Never follow a crash diet
Do you follow a crash diet to achieve a slim and trim figure quickly? Be aware that it can do more harm than good. Thus, never fall for dieting fads as it can worsen the problem of skinny fat.
Hope you are well informed on how to fix your skinny fat body type after reading this blog. Always keep in mind that it is of utmost importance to build muscles. The reason is that muscles are essential for improved bone and tendon health. Also when you have more muscles, you will be less prone to injuries and you will also benefit from more flexibility.