How to Know If You're "Skinny-Fat": Normal-Weight Obesity

Too fat, too thin, just right - when was the last time you felt pleased with your weight? For many women, the answer to that question is in early childhood. This might be explained by glancing at the cover of almost any magazine for women, where you're sure to find at least one reference to weight-loss. Actually, almost everywhere women turn, from these magazine covers to television commercials to re-touched movie images, society bombards them with the idea that beauty counts and only thin is beautiful.

As a result, not surprisingly, even normal weight women express dissatisfaction with their looks and with their weight in particular. Fearing obesity and striving to meet the ideal, it's no wonder so many women will try almost anything to achieve that slim standard of perfection. But here's the problem: some women who look supermodel-thin are actually fat.

In fact, this phenomenon is called "skinny-fat," meaning that contrary to their svelte appearance in clothing, these women lack muscle tone (causing flab) and their bodies' organs may be surrounded by what is called "visceral fat." That picture is not quite as appealing, is it?

What being skinny fat does to your body

Perhaps greasy burgers and bags of chips are the culprits. Maybe it's heredity - which is a major contributor to where fat is distributed throughout the body - that makes some women just destined to have extra layers of fat. Or, as middle age approaches, hormones may be to blame. Each of these or all of them may be the reason that layers of fat surround vital organs, and the results can be devastating.

Lying deep within the abdomen, visceral fat surrounds all of the abdominal organs. Having nothing to do with a beer belly or love handles, this fat is well hidden. Remember, skinny-fat people look slim. However, heart disease, stroke, osteoporosis and diabetes are just a few of the consequences of being skinny-fat. Moreover, the higher the body mass index (BMI), which is a measure of the body's fat content, the higher the rate of cardiovascular disease.

Identifying the signs of skinny-fat

Now, before you conclude that this description couldn't possibly fit you, since you are neither super thin nor obese, consider the fact that many people in this category are actually normal weight. In fact, there's a term for this, too: normal-weight obesity.

So, how can you know whether you are skinny-fat or, perhaps, normal-weight obese? Keep in mind that weight is not the major determining factor, but rather the ration of muscle to fat. Therefore, fat and muscle are the decisive issues.

First, a healthy BMI for women ranges from 14-24, and conventional wisdom is that if you can pinch more than an inch of your midriff or triceps (i.e. back of your upper arm), your fat content may be too high.

Another indication that you might be skinny-fat is lack of muscle strength. Skinny-fat people have weak muscles and little to no muscle definition. Conversely, lean and fit people have strong, well-defined muscle tone and greater endurance.

Changing skinny-fat to slim and fit

If you think you may be skinny-fat, all is not lost. A few adjustments in your daily habits can bring about significant improvement. Here are three tips:

1. Increase your protein consumption.

2. Eat only unsaturated fats and unprocessed carbohydrates (cut your sugar intake).

3. Do aerobic workouts with weights at least three times per week.

These simple changes can yield major results, taking you from skinny-fat to slim and fit in a short period of time.

Sources:

1. http://www.truestarhealth.com/members/cm_archives14ML3P1A11.html

2. http://www.northbynorthwestern.com/2009/01/17478/the-phenomenon-of-skinny-fat/

3. http://mayoclinic.com/health/belly-fat/WO00128

4. http://metaboliceffect.wordpress.com/2009/04/07/are-you-skinny-fat/

5. http://www.alive.com/4209a12a2.php?subject_bread_cramb=6