The problem lies in not recognizing the danger... When incorrect habits persist, the risk of metabolic syndrome increases
Improvement is needed through consistent exercise and a diet that reduces carbohydrates while increasing protein intake
It's common to hear someone constantly complaining about gaining weight despite appearing slim. While they're subtly boasting, it could be a genuine concern. Despite looking slim on the outside, they might not be, and they could be either carrying excess fat or obese.
The most commonly used method to diagnose obesity is calculating the Body Mass Index (BMI). BMI is calculated by dividing weight (kg) by the square of height (m), and a result of 25 or higher is diagnosed as obesity. However, occasionally, there are cases where BMI is below 25, yet the individual falls into the category of obesity. When the body fat percentage exceeds 30%, it's termed "skinny fat."
While there isn't a diagnostic term specifically for "skinny fat," it's generally used to describe a state where, despite not having a lot of weight, there's a high body fat percentage and low muscle mass, simply put, although someone may appear slim externally, internally, they could be in an obese state.
Skinny fat is prevalent among women. According to Dr. Choi Jung-min from Seocho JM Family Medicine, over 30% of obese patients they treat fall into the skinny fat category.
The recognition of skinny fat as a concern in obesity treatment hasn't been around for long. One of the primary causes is dietary habits. With the advent of modern society, increased consumption of refined carbohydrates like flour, sugar, and fast food is linked to increased body fat. Not maintaining a proper diet while regularly consuming bread, snacks, and processed foods increases the likelihood of skinny fat. Irregular eating habits, midnight snacking, binge eating, and excessive alcohol consumption can also contribute. Particularly, irregular eating patterns, oscillating between fasting and overeating, significantly contribute to increased body fat.
In addition to these dietary habits, incorrect dieting, especially starvation, poses problems. Often, individuals undertake starvation diets aiming for rapid weight loss, leading to muscle breakdown before fat reduction. When the body lacks nutrients, it preserves fat due to its high energy efficiency and utilizes protein in muscles, resulting in muscle loss.
In the case of skinny fat, most excess fat is accumulated around abdominal organs, i.e., visceral fat. Increased visceral fat raises the likelihood of various metabolic disorders like diabetes, hypertension, and hyperlipidemia. Moreover, the risk of developing metabolic syndrome, characterized by a combination of metabolic disorders, significantly increases.
What makes skinny fat dangerous is the lack of self-awareness regarding one's current health condition. Some even consider skinny fat more dangerous than general obesity because, unlike obese patients who monitor their blood pressure or sugar levels, skinny fat individuals often don't recognize their obese status, frequently engaging in irregular eating habits and diets. Hence, they usually discover their condition accidentally after undergoing tests like InBody or when symptoms of metabolic disorders become severe.
If metabolic disorders are already underway or if you are experiencing difficulty reducing body fat alone, seeking medical assistance is advisable.
Dr. Choi explained, "At the hospital, we encourage keeping a food diary to track daily intake and restrict consumption of unhealthy foods. Additionally, we sometimes employ calorie restriction methods once a week. Occasionally, the calorie restriction can lead to a reduction in body fat." She added, "Moreover, as part of Intravenous Nutrition Therapy (IVNT), we use substances such as arginine or carnitine, which aid in breaking down body fat, or supplements that help maintain satiety, as part of the treatment."
Above all, improving personal dietary and lifestyle habits is paramount. Reducing body fat and increasing muscle mass is necessary to address skinny fat. Engaging in consistent aerobic exercises like jogging, swimming, and cycling alongside strength training is beneficial. Maintaining a balanced diet and reducing fat and carbohydrate intake while increasing protein consumption for dietary improvement is important.
Dr. Choi asserts, "Starving oneself during dieting is prohibited. Reducing refined carbohydrates is good, but regular meals are necessary. Having three square meals a day is crucial in correcting skinny fat."
