Could You Be a Skinny-Fat Person?

​Do you think that just because your weight is normal that you're healthy?
I hope you are; but your weight does not necessarily equal your health status. Could YOU be skinny-fat?

What does Skinny-Fat mean?

Someone who is relatively thin may be "metabolically obese, normal weight" (MONW), which is the medical term for being skinny-fat.
  
It is also known as "Metabolic Obesity." This is very prevalent in America today, especially among women.  It's also common in men and children, unfortunately.  People who are skinny-fat may look "normal" and healthy and have a normal weight, but are at much greater risk for serious medical conditions. Metabolically obese individuals have all the same risks of disease and death as the obese population. 

Skinny-fat basically means:  

Even if your weight or BMI is normal, you have a high percentage of body fat (not enough muscle and too much fat).  
In this case, a high percentage of body fat is found in people with little muscle tone, who are rather doughy, even if skinny.  This person has a low or normal body mass, but a high fat mass.

This excess proportion of fat is especially prevalent around the middle, which often causes a pot-belly or muffin-top.  This is the dangerous visceral fat surrounding the internal organs. 
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The area where fat builds up is important. The visceral fat (belly fat) that surrounds the organs in the abdominal cavity is associated with metabolic and health problems, while the subcutaneous fat under the skin is mostly a cosmetic problem (see study highlighting the difference). (The fat just under the skin and the number on the scale may not be not as much of a health concern in comparison.) Therefore, reducing belly fat should be a priority for health improvement.

The main culprit here is the hormone insulin, which is the fat storage hormone.  This is caused by a diet full of sugars, high-fructose corn syrup, trans fats, refined flours, processed, and refined foods.  Insulin levels spike due to over-consumption of these foods, over time causing insulin resistance, diabetes, and associated health problems.  

Approximately 68% of Americans are considered obese, and according to the Journal of the American Medical Association, even 1 out of 4 normal-weight people have pre-diabetes and are "clinically obese". 

A person who is skinny-fat may see these results on their lab tests
(having just 2 of these could indicate you're skinny-fat):

• high fasting blood sugar
• high triglycerides
• low HDL cholesterol
• high blood pressure
• elevated C-Reactive protein (inflammation marker)

• elevated HOMA-IR (marker of insulin resistance)

Individuals who are skinny-fat:

• Have an elevated risk of early atherosclerosis.
• Their LDL particles are smaller and more easily oxidized.
• They’re more likely to develop cardiovascular disease.
• They have poorer glucose tolerance and secrete more insulin in response to food.

• Are at an increased risk for diabetes (see study).

• Have TWICE the risk of death than an overweight person when actually diagnosed with diabetes.  

It may actually be better to be fat and fit than thin and out of shape!

​Ten Steps to Reverse Skinny-Fat Syndrome:

1.  It's no surprise: eat a healthy whole-food diet!  
Include a bountiful supply of fiber-rich vegetables and fruits (preferably local and organic), fresh spices and herbs, raw/sprouted nuts and seeds, starchy tubers, healthy fats, eggs, grass-fed meats, raw dairy, wild-caught fish, free range pork and poultry, fermented foods, and organ meats. These whole foods contain vitamins, minerals, phytonutrients, and enzymes that are necessary for optimum nutrition.

(Read my short e-Book, "Make a FRESH START with Whole Foods"!)
The book tells you most everything you need to know to eliminate refined foods and adopt healthy eating behaviors.  Download it for FREE:

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2.  Avoid refined grains, starches, and sugars (these cause spikes, then subsequent crashes in blood sugar). (A GRAIN of Truth - How They Wreck Health)

Focusing on the glycemic load of foods is particularly important  to help maintain a steady blood sugar, and everyone can benefit from understanding and monitoring the glycemic load in their diet. Read more about the Glycemic Load and the impact on blood sugar in my post, Your Heart & Sugary Carbs.

3.  Eliminate modern, low-fat dairy products (they also raise your blood sugar). (The Problems With Modern Dairy)

4.  Eliminate foods with synthetic chemicals. 
(Food additives, GMO's, and the Importance of Organic food)
Inside the body, these chemicals interfere with our ability to balance blood sugar and metabolize cholesterol. Over time, the changes can lead to insulin resistance.

5.  Eat plenty of muscle-building protein. 
(Guide to Choosing Meats and Seafood)
​
6.  Eliminate refined oils.  Enjoy healthy fats, especially Omega 3 fats.  
The unhealthy Fats & Oils cause inflammation, a factor in heart disease and obesity. (Also, read my post about Heart Disease.)

7.  Get plenty of restorative sleep. 
(Sleep Like a Baby - 5 Easy Tips to a Good Night's Rest)

8.  Do exercises that incorporate weights to build more muscle.
Any kind of exercise is beneficial for keeping blood sugar in check.  Find the type you have fun doing!  (Study)

9. Work on eliminating excess stresses.
(Stress, Your Health, and 10 Simple Ways to Lower Stress)
Stress exacerbates all the problems mentioned above – it raises blood pressure, increases blood sugar, worsens blood lipid profile, and increases the tendency to adopt bad habits, such as smoking.

10.  Utilize supplements to control blood sugar and insulin resistance.
These may include a multivitamin and mineral, fish oil, magnesium, chromium, B vitamins, biotin, ALA, Evening Primrose oil, cinnamon, and fiber.  (See your personal practitioner for dosing.)
​

Sources & For more information:

• Articles by Dr. Mark Hyman: Here,  Here and Here.
• Article on Mark's Daily Apple: Does Skinny Equal Healthy? 

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