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My Jax Nutrition Blog

What Is Skinny Fat?

Posted by Your Sports Nutritionist on Sep 19, 2014 10:30:00 AM

Many people believe that they are healthy because they are thin. The awful truth is that some people are slightly overweight and healthier than their thin counterparts. These people that are thin but unhealthy are considered to be skinny fat.


Someone who is skinny fat can easily get healthy, and good nutrition, exercise, and supplements are key. Jax Sports Nutrition has just the right supplements and meal replacement plans that will help you become healthy and vibrant.

The Definition of Skinny Fat

People that are considered as skinny fat have BMI's of 25 or less and have high metabolisms but don't eat healthy, consume tons of fattening, greasy foods, and haven't exercised for a long time. Another indicator would be if you have very little muscle definition and or excess loose skin. Obesity is not the only indicator of poor health.  

Those that are skinny fat will even lower overall calorie consumption, eating salads non-stop but add tons of extra cheese, bacon bits, and fattening salad dressings. They may drink diet sodas with zero calories but do not recognize that the artificial sweeteners and sodium are just as dangerous to the body as real sugar.

Dangers of Being Skinny Fat

People who are always being told that they are thin, but go on low calorie, low nutritional diets are the ultimate portrayal of "skinny fat". These people have minimal amounts of fat on their bodies. The fat they do have is the worst kind - visceral fat. This visceral fat has coated their organs and clogs their veins and arteries, contributing to potential strokes and heart attacks.

People who are skinny fat may even be diabetic, have high blood pressure, or other health problems. They tend to focus on how much they weigh rather than their overall health status.

A majority of runners are the perfect examples of skinny fat. They may be thin but they eat minimal amounts of food every day. They over-exercise and they are not consuming enough vitamins and minerals to keep their muscles and bodies strong.

Skinny fat people don't pay attention to the more important aspects of their physique such as skin and muscle tone.  Their weight is more important than their health. They should also be focusing on the weight of their muscles, how much good nutrition they are consuming, and if they are exercising or not.

Is This You?

This knowledge of skinny fat should not promote feelings of guilt or shame. It should be used to assist people to get healthy and toned.

When people are healthy on the inside, it automatically shows on the outside. If you give your body what it needs to be healthy, you will eventually see results - toned muscles, strong bones, a clear mind, beautiful hair, skin, and teeth, and the proper weight one should be.

How to Develop Healthy Habits

If anyone who is skinny fat wants to become healthier, stronger, and have a more vibrant life with plenty of natural energy, they must develop healthy habits.

These Healthy Habits Include:

  1. Lifting Weights

  • Make sure to lift weights 3-4 times per week to increase muscle tone and strength

  • Lift before cardio/aerobics/dance sessions as you will burn more calories during cardio if you lift weights beforehand

  1. Cardiovascular Exercise

  • Do between 30-60 minutes of cardiovascular exercise 5-6 days per week

  • Start out on the lower end

  1. No Boxed Foods

  • Keeping preservatives out of your diet is vital

  • Boxed foods have lots of unhealthy ingredients such as sodium and carbohydrates or refined flour.

  1. Incorporating More Protein

  • It's healthier to eat low fat protein filled foods like chicken, pork, ham, salmon or cod.

  • Eat meat/steak, bacon, and other fattening meats sparingly. They are only bad for you if you eat them everyday.

  1. Eating More Fruits and Veggies (But be careful of the time of day you consume them so you don’t store excess fat)

  • Fruits and Veggies have natural carbohydrates and sugar that will help to curb your cravings from pasta, dessert, and other floury foods.

  • Your body needs the vitamins and minerals that are contained in fruits and vegetables.

  1. Cutting Sugar Out

  • Sugar is deadly and contributes to serious health problems such as diabetes, high blood pressure, and even cancer.

  1. Taking Vitamins and Minerals

  • Many people take multi-vitamins, but many of them do not contain the full assortment of minerals such as calcium, iron, phosphorus, potassium, and many others that help to relax your muscles, strengthen your bones, and keep you constantly hydrated.

  • Take liquid if all possible to get a full absorption of the vitamins rather than only 25%

  1. Using Other Herbal Supplements

  • There is a plethora of herbal supplements that you can take for any problem or ailment which can also help you cleanse your digestive system, strengthen your immunity, and help you feel 100%

  1. Drinking Amino Acid Sports Drinks

  • You can use sports drinks before, during, and after your exercise sessions

  • Amino Acid and other nutrient filled sports drinks won't necessarily puff your muscles up - they keep you energized and able to exercise to your full capacity day in and day out

  1. Conducting All Over Detoxification Protocols

  • If you have been consuming unhealthy foods and drinks then your body will need a detox to purify you from toxic substances that can keep you sick and unhealthy.

  • Your body will be stronger, your immune system will be able to battle sickness before it even occurs and you will no longer crave sugary, carbohydrate laden foods.

Sticking to these plans, setting goals, and being disciplined in one's approach will help anyone to lose the "skinny fat" identity/physique and become healthy, toned, and beautiful - both inside and out!

Jax Sports Nutrition is the key for you to do all this and much more! We have certified professional sports nutritionists available for you to speak with so that you have the proper information to help you get and stay on the right track.


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Topics: Fat

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