Skinny Fat

The famous saying of 'never judge a book by its cover' is very much applicable to the way we judge or view peoples' appearances and make assumptions.

One issue I tend to see in my practise is girls comparing themselves to models or celebs and thinking they need to look like this to be healthy. What they don’t know is that these women may look skinny from a distance or seem to be healthy (make up and photoshop does a wonderful job) but really they can be untoned, fatigued, always hungry and generally suffer from gut disturbances. The term ‘skinny fat’ is usually defined as: 

A person who is not overweight and has a skinny look but still have a high fat percentage and low muscle mass’. Usually those people have a low caloric diet, that's why they are skinny, but are not involved in any sports activities or trainings and that's why they don’t have any muscle. Skinny fat woman look sexy from a certain distance but they have soft jelly skin and still have some cellulite even if they are in there early 20s'. 


Skipping meals/ eating irregularly or just not getting an optimum amount of protein, vegetables, fats and a broad spectrum of vitamins, minerals and antioxidants then ultimately we start to slowly break down. What do I mean by this? Let’s take protein as an example. It is our building blocks for everything that forms our body from our muscle tissue, hormones, enzymes, hair, teeth, cholesterol etc. We get protein from a number of sources including animal and plant sources.

Without enough proteins coming in, your body will compensate and start to break down muscle tissue to release more proteins into the blood stream to continue the growth and repair system your body has going on 24/7. So if you like your leg muscles or your abs then think twice about 'skipping meals' or trying very low calorie diets with not enough adequate proteins, vitamins and minerals coming in. Lowering your muscle mass means that your metabolism can slowly start to fall and then will need even less food (and generally less nutrients) intake otherwise your body fat will start to increase. If you want to help prevent cellulite, eat properly with adequate amounts of protein per day, this will help prevent muscle fibre breakdown and keep moving- the more you sit, the less circulation through the legs the greater the chances of fat deposits.


This is the same for males. Even if one has slim legs and arms does still mean you shouldn’t worry about your mid-section. The Ministry of Health guidelines for waist measurement (measuring around the belly button) for males is 94cm, anything over and your risk of cardiovascular disease and diabetes start to increase.  


Best tips to avoid being ‘skinny fat’ and actually feel great at the beach:


-Aim to eat 3 serves of quality clean protein per day from animal or plant sources for example egg, fish, chicken, beef, lamb, pork, lentils, beans, sprouts, nuts, seeds, cheese, yoghurt along with whey or plant based protein powders. This can help keep you full for longer and prevent sugar cravings

-Do weight training at least 2-3 times per week. This doesn’t have to even be at the gym. You can start with doing 10mins at home with a basic routine of this for example:


-10x squats

-10x wide stance squats

-10 lunges on each leg

-10 press ups or press ups on knees

-10 tricep dips

-10 back extensions

-20 sit ups

Repeat 2-3 times. If you want to make it harder do more repetitions of each exercise or more sets.



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