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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.
Dr Poddar believes modern lifestyles are fueling the rise of “skinny fat” individuals. “Sedentary habits, long hours of desk work, and reduced physical activity mean that many people burn fewer calories and build less muscle. At the same time, diets rich in refined carbohydrates, sugary drinks, and processed foods promote fat storage even in those who don’t gain much weight,” he shared, adding that stress, poor sleep, and genetics also contribute to this imbalance between fat and muscle.
According to the doctor, being skinny-fat can be just as risky as being overweight. Even if the scale shows a “healthy” weight, excess visceral fat (the fat around organs) raises the risk of type 2 diabetes, high cholesterol, fatty liver disease, hypertension, and heart disease. It can also cause fatigue, reduced stamina, poor immunity, and, in the long run, metabolic syndrome. “Importantly, skinny fat often goes unnoticed since BMI and outward appearance may look normal, delaying timely intervention,” he said.
“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.
