What Does “Skinny Fat” Really Mean? And Why Dieting Alone Doesn’t Fix It
Have you ever looked in the mirror and thought,
"I’m not overweight… but why do I still have this belly pouch, soft arms, and zero muscle tone?"
Welcome to the annoying world of skinny fat – where your body looks slim in clothes, but under the surface… i
t’s a different story.
Let’s break it down in plain English (with a sprinkle of science).
What is “Skinny Fat”?
On the left is a photo of me being skinny fat, big tummy, small arms and legs. On the right is a photo of me building more muscles and eating right instead of just eating less and doing cardio.
I actually weighed 64kg on the left and about 78kg on the right.
“Skinny fat” is not an official medical term (your doctor isn’t diagnosing this), but in the fitness world, it describes someone who:
Has a normal body weight (or even slightly underweight),
But has low muscle mass and high body fat percentage – usually stored around the belly, hips, or thighs.
So even if the number on the scale looks “okay”, your body composition (how much fat vs muscle you have) is off.
Fun fact:
Photo from a Reddit post
Two people can weigh the exact same, but look completely different. One might be lean and toned, the other soft and pudgy.
Why? Muscle is denser than fat. You can weigh more and still look tighter if you’ve got more muscle.
Visualise it like this:
Muscle = compact, firm, and takes up less space.
Fat = fluffy, takes up more room, and jiggles when you walk too fast.
Why Skinny Fat Happens (Let’s Get Real)
Okay, so how does someone end up looking slim in clothes but still carrying belly fat, love handles, or feeling like a marshmallow in human form?
It’s not just bad luck or ageing. Most of the time, it’s a mix of common habits and lifestyle patterns that sneak up on you.
Let’s break down the usual suspects:
Not Enough Strength Training (Cardio Bunnies, I See You)
A lot of people fall into the cardio trap. You know the one – running, cycling, Zumba, treadmill on incline – six days a week, no weights in sight.
Cardio’s great for your heart and helps burn calories, but here’s the catch:
It doesn’t build muscle. At all.
Without regular resistance training (think: lifting weights, bodyweight training, bands, etc), your muscles have no reason to grow or stay strong. And when muscle goes missing, fat takes the spotlight — especially around the belly.
Muscle is what gives your body shape. It’s what makes your arms look defined, your waist look tighter, and your legs less wobbly.
So if your training plan is all cardio and zero lifting, you're setting yourself up for that classic soft, squishy “skinny fat” look — even if the scale says you're doing fine.
Eating Too Little for Too Long (a.k.a. Chronic Dieting)
“I’ve been eating 1,200 calories a day for months… why is my belly still here?!”
Because your body isn’t a calculator – it’s a survivor.
When you keep eating too little for too long, your body goes into preservation mode:
👉 It slows your metabolism
👉 It breaks down muscle for energy
👉 It holds on to fat – especially around the belly – for "emergency storage"
Even worse? Low-calorie diets are usually low in protein, which is exactly what your muscles need to grow and stay alive. So while you’re losing weight, it’s mostly water and muscle — not fat.
And remember: less muscle = slower metabolism, so eventually you hit a wall where fat loss just… stops.
Plus, once you go back to “normal” eating, that fat comes back faster than your motivation on a Monday morning.
High Stress, Poor Sleep, and Hormonal Imbalances (Cortisol Is Real, Folks)
Life is stressful – I get it. But when stress goes up and sleep goes down, so does your ability to lose fat.
Here’s how stress messes with your body:
Your body produces cortisol, the “fight or flight” hormone
High cortisol levels increase abdominal fat storage
Chronic stress also raises cravings, especially for sugary or salty foods (hello, late-night snacks)
And when you're not sleeping enough, your hunger hormones (ghrelin and leptin) go haywire:
You feel hungrier the next day
You’re less satisfied after meals
You make poorer food choices (who wants a salad when you’re half dead?)
It’s not about being lazy – it’s literally your body’s chemical signals pushing you in the wrong direction.
Sedentary Lifestyle (Office Job by Day, Netflix by Night)
Even if you go to the gym 3x a week, if you’re sitting 10 hours a day and barely moving otherwise, your muscles aren’t getting enough stimulation.
Modern life = movement deficiency.
Sitting at work
Sitting during commute
Sitting while scrolling TikTok or watching Netflix
Your body adapts to what you do most — and if what you do is sit, it starts reducing muscle mass to conserve energy. That’s why you can technically be “active” but still skinny fat.
You don’t need to live at the gym. But daily movement, like walking, stretching, or standing more, can make a big difference in preserving muscle and improving body composition.
Thinking “Skinny” Means “Healthy”
Here’s a big myth:
“If I’m not overweight, I must be healthy.”
Not quite.
Plenty of people with “normal” BMI still have high visceral fat (fat around internal organs), low muscle, and metabolic issues like insulin resistance. Researchers call this "normal weight obesity" – and it’s more common than you think.
According to studies, people who are skinny fat are often at higher risk of heart disease, type 2 diabetes, and metabolic syndrome than those who are overweight but physically active and muscular (1).
So yeah, just because you can fit into size S jeans doesn't mean your body is in a good place.
Weight Loss Is Not Fat Loss
Okay, so here’s where most people mess up.
You step on the scale. It goes down. You celebrate.
But the question is — what did you lose?
When you lose weight too quickly by eating less and doing heaps of cardio, chances are:
✅ You lose water
✅ You lose muscle (gasp)
❌ You don’t lose much fat
Losing muscle = slower metabolism = your body becomes a stingy calorie burner. And when your metabolism slows down, your fat (especially belly fat) hangs on for dear life.
Studies show that muscle mass is one of the strongest predictors of metabolic health (2). Less muscle = worse insulin sensitivity, worse glucose control, and more fat storage.
Why Eating Less and Doing More Cardio Doesn’t Fix It (And Might Make Things Worse)
So you’ve been eating less. Maybe a lot less.
You’ve added more cardio. Maybe a lot more.
You’re sweating buckets, skipping meals, skipping dessert, and somehow...your belly fat is still there.
Let me tell you: you’re not alone. I’ve seen this so many times — even in myself when I first got into fitness. I used to think, “Okay, if I just eat cleaner and run more, I’ll get shredded, right?”
Wrong.
I ended up feeling tired, skinny, soft, and honestly a bit confused about why my abs still looked like a faint rumour.
Here’s the science (and some real-life logic) behind why the “eat less + run more” combo doesn’t work when it comes to fixing the skinny fat issue:
Cardio Burns Calories… But Doesn’t Build Muscle
First off, cardio is great. I’m not here to start a cardio hate club.
But when it’s your main tool for fat loss – especially when you’re already eating less – it can backfire.
Yes, cardio burns calories. But it also increases cortisol (the stress hormone), and it doesn’t signal your body to keep or build muscle.
So what does your body do when you're running 5km a day and eating bird food?
It says, “Hmm… this person’s in survival mode. Better ditch some muscle – we don’t need those heavy tissues slowing us down.”
The result?
You lose weight, but it’s mostly water and muscle.
Fat? Still hanging around like an uninvited guest at a party.
Metabolism? Slowing down, because less muscle = less calorie burn at rest.
So even though the scale is going down, your belly and love handles are probably still waving at you in the mirror.
Eating Less Isn’t Always the Answer – Especially Long-Term
When you cut calories too aggressively, your body goes into “defence mode.”
It’s smart — it thinks you’re starving. So it adapts.
Here’s what happens:
Your metabolism slows down to conserve energy
Hunger hormones (like ghrelin) go up
Fullness hormones (like leptin) go down
You start craving sugary, salty foods like mad
Your body becomes really good at storing fat, especially in the belly
Sound familiar?
I once tried to stick to 1,500 kcal a day while doing HIIT five times a week. You’d think I’d end up shredded. But nope – I was exhausted, moody, and still had belly fat.
I was even gaining fat back after just one “normal” weekend of eating. That’s what chronic under-eating and overtraining can do to you.
Your body’s like, “Thanks for starving me, I’ll hold onto every calorie now just in case you try that again.”
Fat Loss Is Not Weight Loss
Here’s where a lot of people get confused. The goal isn’t just to see a smaller number on the scale. The goal is to lose fat and preserve (or build) muscle.
If you’re not training smart (read: with resistance) and eating enough protein, then even if you lose weight, your body composition doesn’t improve.
That’s why people end up saying, “I lost 5kg but I still don’t like how I look.”
Because without muscle underneath, there’s nothing to give your body shape or firmness. You’re just a smaller version of what you were before.
You Can’t Outrun Poor Muscle Tone
Let me paint a picture:
Client A came to me after months of doing spin classes five times a week. They were lean in the arms and legs, but the belly was still hanging on.
I got them on a proper strength plan — just three sessions a week, with progressive overload and protein targets. We reduced cardio, added more food, and focused on sleep.
Guess what?
Their belly fat started dropping. Their metabolism improved. Their cravings got easier to manage.
Why? Because they were finally telling their body:“Hey, keep this muscle — we need it.”
And fat loss finally became sustainable, not just a battle of willpower and spinach smoothies.
So… What Actually Works?
You probably guessed it:
Strength training – 3x a week minimum
Protein-rich meals – to support muscle growth and repair
A slight calorie deficit, but not too extreme – enough to lose fat without killing muscle
Good sleep, less stress, and patience – because sustainable change takes time
You want to rebuild your body, not just shrink it.mAnd that means eating to support muscle, not starving it.
Coming Up Next: “So What Kind of Meal Plan Actually Helps?”
In the next post, I’ll show you what a smart meal plan for skinny fat folks looks like – with food you actually enjoy, and enough protein to finally get that lean, toned look.
Hint: You don’t need to give up rice or go keto.
References:
Romero-Corral et al., 2010. Normal weight obesity: a risk factor for cardiometabolic dysregulation. Eur Heart J.
Srikanthan et al., 2014. Relative muscle mass is inversely associated with insulin resistance and prediabetes. J Clin Endocrinol Metab.
Kyrou et al., 2006. Stress, visceral obesity, and metabolic complications. Ann N Y Acad Sci.
