Answer:

Skinny fat describes individuals who appear thin but have a high percentage of body fat and low muscle mass. Besides the easily observable accumulation of fat, particularly in the abdominal area, people with this condition have a higher risk of visceral fat. This can lead to various underlying health issues, such as cardiovascular disease, high blood pressure, diabetes, cancer, stroke, and dementia.

Skinny fat can affect people of all ages and typically stems from two primary causes: poor nutrition and inadequate exercise. It also occurs in those who consume little protein but excess refined carbohydrates. In these cases, visceral fat hinders muscle development, resulting in excess unused energy being stored as fat in the abdomen and thighs.

Even individuals with a normal weight can experience abdominal fat. Image generated by AI.

A sedentary lifestyle can alter hormone levels, creating an imbalance that leads to fat accumulation. Aging also impacts muscle mass, further contributing to this issue.

To address this, you need a balanced diet that supports normal bodily functions. Limit fast food, processed foods, and refined carbohydrates. Prioritize healthy carbohydrates from fruits, vegetables, and whole grains. Include lean protein sources like chicken breast, beef sirloin, pork loin, shrimp, tuna, and oysters in each meal to preserve and build muscle.

To reduce fat and gain muscle, exercise at an intensity appropriate for your physical condition. If you have a desk job, incorporate movement every 30–45 minutes by stretching or walking.

Dr. Lam Van Hoang

Director of the Weight Management and Obesity Treatment Center

Tam Anh General Hospital, TP HCM