{"id":4083,"date":"2015-05-21T00:57:54","date_gmt":"2015-05-20T20:57:54","guid":{"rendered":"http:\/\/www.rachaelattard.com\/?p=4083"},"modified":"2025-10-30T16:25:52","modified_gmt":"2025-10-30T06:25:52","slug":"what-to-do-if-you-are-skinny-fat","status":"publish","type":"post","link":"https:\/\/www.rachaelattard.com\/what-to-do-if-you-are-skinny-fat\/","title":{"rendered":"What To Do If You’re Skinny Fat: Workout & Nutrition Guide"},"content":{"rendered":"\t\t
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The term \u201dskinny fat\u201d\u00a0<\/em>might sound contradictory \u2013 how can someone be “skinny” and “fat” at the same time?<\/p>\n\n

WHAT IS A SKINNY FAT BODY TYPE?<\/h2>\n\n
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\u201cSkinny fat\u201d refers to someone who looks slim but has higher body fat and low muscle mass. Medically, this is known as “normal weight obesity<\/a>” (“normal” referring to weight to height range).<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n\n

So, how do you know if you have a \u2018skinny fat\u2019 body (slim body with low muscle tone)?<\/p>\n\n

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So, how can you fix this? Start by adjusting your diet and workout routine \u2014 the goal is to build muscle, boost your metabolism, and improve overall health.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n\n

Both men and women can be \u201cskinny fat,\u201d but in this post, I\u2019ll focus on women and the best workouts to address it.<\/p>\n

Before we start, please read carefully if you have a history of disordered eating and consult a healthcare professional before making any changes.<\/p>\n\n

HOW TO KNOW IF YOU\u2019RE \u2018SKINNY FAT\u2019?<\/h2>\n\n

1. ANALYZE YOUR BODY APPEARANCE<\/h3>\n\n

The quickest way to tell if you\u2019re \u201cskinny fat\u201d is to look closely at your body.<\/p>\n

Do you look slim in clothes, but notice soft arms, legs, or belly when in just your underwear instead of firm, toned muscles?<\/p>\n\n

Lack of Muscle Tone:<\/strong> You might find that even with a low body weight, your arms, legs, and core lack muscle definition.<\/p>\n\n

Soft Appearance:<\/strong> Your abdomen or thighs may feel soft instead of firm, indicating excess fat. You might also notice fat in areas like your belly or love handles, even if you\u2019re not overweight.<\/p>\n\n

2. ASSESS YOUR LIFESTYLE<\/h3>\n\n

Then you can assess your lifestyle, especially your activity levels and diet.\u00a0<\/p>\n\n

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  1. What is your diet like?<\/strong> Are you eating a balanced and nutritious diet? If not, this may contribute to having excess fat.<\/li>\n\n
  2. Are you physically active?<\/strong> Do you regularly do resistance training or mostly cardio, or lead a sedentary lifestyle? Without strength training, you won\u2019t build muscle tone, and your body may look softer.
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    3. DO A BODY COMPOSITION ANALYSIS<\/h3>\n\n

    For a more accurate check, consider getting a professional body composition analysis.<\/p>\n\n

    Consult with a healthcare professional or fitness expert who can perform body composition measurements like, DEXA (DXA) scan<\/a>, bioimpedance analysis (BIA)<\/a>, or skinfold measurements<\/a>.<\/p>\n\n

    BIA ANALYSIS VS DEXA SCAN – WHICH ONE YOU SHOULD DO<\/h4>\n\n

    BIA is fast, non-invasive, and useful for regular body composition checks, though hydration and activity levels can affect its accuracy. DEXA<\/a>, on the other hand, is highly accurate and less impacted by these variables, making it ideal for precise measurements and clinical use.<\/p>\n\n

    Your choice depends on your goals, use BIA for general tracking and DEXA for detailed analysis. Regular tests help monitor progress and detect risks like osteoporosis.<\/p>\n\n

    I had a DEXA scan about 10 years ago, showing a body fat percentage of around 21%!<\/p>\n

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    \"how<\/figure><\/div>\n

    There are some common traits that could be a sign you fall under this category:<\/p>\n\n