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Some people compliment you for being thin, but may feel you have excess body fat. Here are some tips on How to get rid of skinny fat, improve digestion, sleep well, take a protein-based diet, and quit fast food habits.

What is Skinny Fat?

In layman’s terms, when a person appears thin but has a high percentage of body fat. It is known as skinny fat. In other words, If you’re underweight but look fat then probably you’re skinny fat

How do I check if I am Skinny Fat or Not?

If you’re a man: 

Step under the scale and if your body fat is more than 10-20% of body weight, with normal weight then you’re a skinny fat man.

If you’re a woman:

Step under the scale and if your body fat is more than 18-28% of body weight, with normal weight then you’re a skinny fat woman.

Calculate Body fat 👉 Body Fat Calculator

How to hide your skinny fat? 

Instead of hiding skinny fat, it is recommended that you fix skinny fat. But for a shorter period, you can follow the below tips.

Wear a loose T-shirt: A loose T-shirt helps to hide the extra fat from your body. Have you observed that when you wear a loose T-shirt, people compliment that you’re looking thin? 

Wear dark T-shirts:- Bend your shoulder while walking: The most awkward thing in skinny fat is chest fat. To hide your chest fat, you can bend your shoulder a little bit forward while walking.

What are some skinny fat workouts that people can do to address their specific body types?

4 Most recommended skinny fat workouts are:

a. HIIT (High-intensity Interval Training): When a workout performed under a short period (30 sec-60 sec) is called HIIT. Sprint, Jumping Jacks, and skipping come under HIIT.

b. Core strength training: Core strength training focuses on developing strength in the abdominal, hip, and lower back. Most of the time, skinny fat people gain fat on the abdominal and hips only. 

 c. Cardio: Cardio workout helps to improve overall cardiovascular health. Swimming, Intense cycling, and running come under Cardiovascular workout.

Also Read: How to stop hair-fall for women at home

What causes excess fat with normal body weight?

1. Decreasing Metabolism: Metabolism is the process of converting food into energy by humans. There are many factors in decreasing metabolic rate but age matters a lot in decreasing metabolic rate and a lower Metabolic rate causes skinny fat.

2. Genetic Factors: Some individuals carry the liability of excess body fat from their parents which leads to skinny fat.

3. Hormonal Imbalance: hormonal changes like increasing estrogen levels can cause an increase in fat in some specific areas of the body, which leads to a skinny fat condition.

Recommended Diet for Skinny Fat People.

1: Protein Supplement: Taking protein powder is not a fixed solution, you have to maintain a healthy lifestyle like Exercise and stress-free life. Some protein powders you may use are whey Protein or Casein protein powder. These supplements repair muscles and develop strength.

2: Creatine Supplement: Most athletes use Creatine supplements for better performance and muscle growth. You can use Creatine supplement, but again you have to maintain regular workouts and healthy eating habits.

3: Omega-3 Supplement: Omega 3 is rich in anti-inflammatory properties and high inflammation in the body slows down digestion. So overall Omega-3 improves digestion through which food gets converted more into energy instead of fat.

Do I join a gym for skinny fat?

Yes, you can join a gym for skinny fat but only gymming can’t fix skinny fat. You have to maintain a proper diet, sleep well, and cut down on fast food from day-to-day life. 

The transformation from Being skinny fat to Muscular

What are some suitable outfits for skinny fat people? 

For Men:- 

• Chinos
• Fit shirts
• Blazers
• Polo Tshirts
• Bomber Jackets

For Women:-

• Culottes
• High Waisted Jeans
• V Nech Top
• A-line dresses
• Flare Jeans

Some Do’s and Don’t

Do’s:

Workout: Workouts like core strength training, lower back training, and High-Intensity Interval Training lead to a decrease in body fat and an increase in muscle mass. 

Diet & Supplement: A diet that focuses on high protein intake with less sugar and simple carbs is beneficial for a skinny fat person. It’s important to include fiber-rich foods like fruits and vegetables also beneficial for skinny fat people. 

Proper Sleep: Improper sleep causes slow down Metabolism and low metabolism leads to poor digestion. If the body fails to convert food into energy, automatically it gets Stored in terms of fat. 

Dont’s: 

Do not skip meals: Skipping meals results in lower Metabolism. Low metabolism leads to poor digestion and hence fat got stored in a few parts of the body like the stomach.

Do not consume Alcohol: When alcohol is consumed, the liver prioritizes processing the alcohol over food, which can lead to undigested food and slowed fat metabolism.

3 Tips to get rid of Skinny Body Fat.

Practice resistance training.

According to Sports Medicine, strength training helps you gain muscles. Now you might be wondering which strength training I can do at home. Pushups, squats, dips, and lunges are some of them.

Take Enough Protein.

Recently Research published in the American Journal of Clinical Nutrition says that protein is responsible for muscle growth and repair. It promotes a feeling of satiety and helps your body enter a calorie-deficit state. 

Rest and Recovery 

After an intense workout, rest and recovery are crucial. According to the Journal of Clinical Endocrinology and Metabolism, our bodies recover best when we sleep, and during that, our bodies release growth hormones.

FAQ

Conclusion:

There are many reasons for being skinny fat, so it is important first to identify the cause and work strategically. Only Diet can’t fix the skinny fat, you have to work out and sleep well to develop muscle and maintain hormones balanced. You can also wear an outfit that helps to hide your skinny fat. 

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