Firstly, congratulations on the incredible progress you’ve made so far! Losing 16kg in 5 months is a significant achievement, and it’s clear that you’ve put in a lot of effort to improve your health and well-being <3

To further enhance your results and tackle the skinny fat dilemma, consider incorporating a well-rounded fitness routine that includes both cardiovascular exercises and strength training. Cardiovascular exercises, such as brisk walking, cycling, or swimming, can help burn additional calories and improve your overall cardiovascular health.

Remember, building strength takes time, so be patient with yourself and celebrate the progress you make along the way. Set realistic goals, both short-term and long-term, and adjust your routine as needed. Your dedication to a healthier lifestyle is already paying off, and as you continue to strengthen your core and build muscle, you'll likely see improvements in your overall body composition.

Lastly, keep in mind that true health is about more than just the number on the scale. Focus on how you feel, your energy levels, and your overall well-being. Embrace the positive changes you've made and continue to make choices that support your long-term health and happiness xx

Hope this helps :)

My younger self was always skinny fat. I did not know that term. I just knew I looked much better dressed than undressed. I’ve always been curveya pear I’d say. and even fully pregnant I weighed no more than 66kgs.

At the age of 30 I was an Australian size 8 was able to wear short skirts slim fitting tops but never expose my soft belly because of being skinny fat.
Shortly after I was put on some long term medications which saw my weight rise to 80 before it plateaued then by settled at 86. I was put on a saxenda trial around 5 years ago but it was expensive and I didn’t understand my body enough to interperate the side affects.

I knew I had digestive issues that required me to need pantoprazole twice a day for years maybe a decade Ialso knew I could often get constipated, I wasnt drinking enough water and had a weekness for chocolate.
A friend gave me a recipe for a sugar free chocolare slice which didnt leave me with the desire to eat the entire slice in one sitting. That was a game changer. I kept it in the freezer and had a piece a day.
I also researched IBS which led me to Monash Universities low fodmap diet. By following and reducing the amount of fodmaps I eat of my trigger foods I no longer need my Pantoprazole because Im no longer getting acid reflux or upset stomache and in turn I have now been on ozempic for 5 months and do not suffer the horrible rotten eggs burbs and upset stomach side affects I once did.
So my active mind now has gone down a new rabbit hole the fat skinny body. I know I am eating healthier. Even before, I was a vegetarian only with a chocolate and sweet cake addiction I barely ever bought take away food -vegetarian pizza once a month, hot chips and fish maybe 0nce a fortnight and probably 4 alcoholic drinks a month.
I’ve lost 16kg in 5 months I have another 10 to go.
I have supervised resistance 30 minute pilate based physio 3 times a week. I walk my dog approximately 3 times a week.
I know that when I reach 60kg I am still going to be a skinny fat person. My physio therapist has already told me that I have very little core strength.
I’m keen to avoid this dilemma.

Hey lovely, kudos to you for being mindful of your health and taking steps towards addressing your skinny fat concerns <3

For protein intake, aim for around 1 to 1.2 grams of protein per pound of body weight to support muscle maintenance and fat loss. Regarding the caloric deficit, a modest deficit of 200-300 calories is reasonable, focusing on sustainability rather than drastic changes. The 80/20 approach can work well, allowing occasional treats like dark chocolate-covered almonds, but moderation is key :)

In terms of exercise, a combination of full-body and targeted muscle group training is effective. To address concerns about side chest and back fat without adding width, prioritize a mix of resistance training with lighter weights (2-5lbs) and higher repetitions to promote fat loss without significant muscle bulk. While HIIT can be beneficial, especially for time efficiency, your daily activity level might already provide a good amount of calorie burn. Consider incorporating one HIIT sessions weekly and dedicating 2-3 days to cardio (power walking for 30-45 minutes), either as the sole focus or combined with strength training.

As for the timeline, remember that everyone's body responds differently. Aim for gradual progress to ensure sustainable results. With consistent effort, a balanced approach to nutrition, and a well-rounded fitness routine, you can start seeing positive changes over several months. Be patient, stay committed, and celebrate each step towards a healthier, more confident you! 💪❤️

Thanks for your response! I have a few more in depth questions!

I am currently have a body fat percentage of 35%, and I’m 5’1, weighing 130lbs. After reading your skinny fat article, I have a few questions.

Nutrition:
1) I’d like to know the recommended protein intake for someone in my situation aiming to lose “skinny fat.
2) Given my history with an eating disorder, I’m wondering if it’s advisable to revisit a caloric deficit to address skinny fat concerns or if maintaining calories, perhaps adhering to the 80/20 rule, is a more sustainable approach.
– Is a calorie deficit of 100-200 enough?
– I enjoy sweets, particularly dark chocolate-covered almonds. Is it acceptable to have one serving daily, or could this potentially hinder my progress?
– How much sugar should an individual like me intake and do natural sugars count?

Exercise:
– Regarding resistance training, I’m uncertain whether it should be full body each session or if it’s acceptable to target specific muscle groups on different days, like glutes, back, biceps, and triceps.
– As a former swimmer, I have a broad upper and wide shoulders. However, I’m insecure about the presence of side chest and back fat. My goal is to target and reduce this fat without adding width to my upper body. What would be an effective strategy to achieve this goal?
– Considering my daily activity level, with classes to attend and general campus walking, do I still need to include HIIT workouts?
– Lastly, is dedicating one day per week to traditional cardio sufficient? When incorporating cardio, should it be the sole focus for the day, or is it advisable to combine it with strength training (30-45 min)?

Time:
– Could you provide insights into how long it may take for me to lose skinny fat?