Can You Be Skinny But Fat?

The answer is definitely yes. Just because you may appear to be within your normal weight range, it doesn’t mean that you are in your best shape. Curiously, most people who were born thin believe that they won the “genetic lottery.” This means that they can eat whatever they want and slouch on the couch for hours, and still get away with it. Well, if that’s your case, I have bad news for you. First of all, thinness doesn’t guarantee good health or greater longevity. In addition, recent research has pointed out that many thin individuals may have a high percentage of body fat. These individuals are considered metabolically obese despite their normal weight. I must remind you that carrying excessive body fat has been associated with heart disease, diabetes, hypertension, gall bladder disease, and cirrhosis of the liver, among others. Unfortunately, it seems that “normal weight obesity” is more common among women.

You must be asking “How can I determine my body-fat percentage?” First, you must understand the body composition basics. For assessment purposes, our body is divided into fat tissue and lean mass. Fat tissue is … fat. Its main purpose is to serve as energy storage. Lean mass, on the other hand, is composed of everything else: bones, skeletal muscles, organs, water, etc. Our lean tissues are metabolically active; they work hard to maintain the energy balance (calories in = calories out). This is especially true for our skeletal muscles, which enable the body to burn extra calories through exercise. The following table displays body-fat percentages for several categories.

There are several ways to assess body composition, including hydrostatic weighing, bioelectric impedance and skinfold measurement. Describing those methods is out of the scope of this article. However, if you are interested in having your body-fat percentage determined, a qualified personal trainer can help you.

The location of the fat storages should also be taken into consideration when determining one’s risk. There are roughly two types of bodies: apple-shaped and pear-shaped. Apple-shaped people accumulate fat around their bellies, while pear-shaped individuals store fat on their hips and thighs. The problem is that the visceral (abdominal) fat behaves differently than the subcutaneous (under the skin) fat. While fat deposits around hips and thighs don’t seem to cause any harm, visceral fat is constantly released into the bloodstream and ends up clogging arteries. Thus, excessive abdominal fat has been linked to the increased risk of developing hypertension, metabolic syndrome, diabetes, dyslipidemia, cardiovascular disease, and premature death.

Now, the good news: abdominal fat is easier to get rid of than subcutaneous fat. All you need are a few adjustments in your lifestyle. Of course, physical activity plays an essential role in reshaping your body composition. A balanced exercise program can help you reduce body fat while building lean muscle mass. Also, it is important to improve your eating habits. Focus on consuming whole foods such as fruits, veggies, whole grains, and lean protein rather than relying on processed foods laden with fat and sugar. Other lifestyle changes may include stopping smoking, managing stress, limiting alcohol consumption, and getting enough sleep. Keep in mind that your goal should be to become fit rather than thin.

References

“We’re Fatter than We Think.” National Council on Strength and Fitness. Available at http://www.ncsf.org/enew/articles/articles-WereFatterthanWethink.aspx. Accessed in May 20012.

Bryant, C., et al, eds. ACE Personal Trainer Manual. The Ultimate Resource for Fitness Professionals. San Diego: American Council on Exercise. 2003.

Gaesser, G. Big Fat Lies. Carlsbad, CA: Gürze Books. 2002.

Thompson, W., et al, eds. ACSM’s Guidelines for Testing and Prescription. Baltimore, MD: Lippinicott Williams & Wilkins. 2010.