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Journalism of Courage
Our society has conditioned us to think that the less fat on our bodies, the healthier we are. But the truth is darker, and your skinny shape can hide potential health risks that need medical attention. Stressing that our body weight is not a reliable indicator of our overall health, Dr Ankit Poddar, Consultant, Laparoscopy, Bariatric, and Robotic Surgeon, Kokilaben Dhirubhai Ambani Hospital, Mumbai, notes that at first glance, some people may appear slim and healthy, but a closer look reveals a different story.
“This condition, often called ‘skinny fat’ or metabolically obese normal weight (MONW), describes individuals who have a normal body mass index (BMI) but carry a high percentage of body fat, particularly around the abdomen, with low muscle mass,” he explained.
According to Dr. Nidhi Khandelwal, Robotic & Laparoscopic Bariatric & GI Surgeon, the prevalence of skinny fat is rising, largely due to modern sedentary lifestyles and poor dietary choices. “Prolonged sitting, minimal physical activity, and limited exercise contribute to progressive muscle loss. What’s worse, our diets today are dominated by refined carbohydrates, sugary beverages, and processed foods – all of which promote fat deposition without improving muscle health. Inadequate protein intake, poor sleep quality, and chronic stress further accelerate unfavorable changes in body composition,” she explained.
While BMI may classify such individuals as “healthy” or within the normal range, Dr. Khandelwal warned that the metabolic risks are significant. Excess visceral fat (the fat stored around vital organs) has been strongly associated with insulin resistance, type 2 diabetes, cardiovascular disease, fatty liver, and metabolic syndrome. Low skeletal muscle mass worsens the problem by reducing basal metabolic rate and impairing glucose utilization. “This dual burden of hidden adiposity and diminished muscle makes the ‘skinny fat phenotype’ metabolically dangerous, even when the weighing scale suggests otherwise,” she added.
“The good news is that skinny fat can be reversed with lifestyle changes,” said Dr Poddar, sharing a few key strategies to prevent this condition:
Incorporate strength training: Building muscle through resistance exercises, such as weightlifting, bodyweight training, or yoga, improves metabolism and reduces the percentage of body fat.
Prioritise balanced nutrition: Focus on lean proteins, whole grains, fruits, vegetables, and healthy fats. Reduce your intake of sugar, refined carbohydrates, and processed snacks.
Stay physically active: Aim for at least 150 minutes of moderate-intensity activity weekly, combined with regular movement breaks from sitting.
Manage stress and sleep: Chronic stress and poor sleep can increase cortisol levels, which in turn promote fat storage around the abdomen.
Routine health checks: Regular screenings for blood sugar, cholesterol, and blood pressure can detect early warning signs.
“Being slim doesn’t always mean being healthy. True fitness comes from a balance of lean muscle, healthy fat levels, and good metabolic health,” concluded Dr Poddar. By making conscious lifestyle changes, we can prevent the silent risks of being skinny fat and work towards real, lasting wellness.
