The term “skinny fat” describes someone who might look slim or have a normal weight but actually carries a higher percentage of body fat than is healthy. This often means they have less muscle mass. It’s interesting to note that even though they might seem healthy based on their weight or BMI, their body composition can tell a different story. BMI only considers height and weight, not how much muscle someone has. So, it’s important to look beyond just the numbers.
The same weight
I often hear my clients proudly say, ‘I’m the same weight as I was in my 30s!’ That’s truly wonderful! But if your waistline isn’t the same as it was back then, it’s worth taking a moment to connect the dots. What does this mean? If you’re noticing more belly fat but your weight hasn’t changed much, it could be a sign that you’re losing lean muscle mass. As we age, this is something that tends to happen, and with less muscle, our metabolism can slow down. This can make it a bit trickier to shed those extra pounds.
I exercise every day, but I do not lose fat
What kind of exercises are you doing? If you’re focusing mainly on cardio and not much on resistance training, it can be tough to burn fat effectively, especially if your muscle mass is low. Think of muscles as your body’s engine—more muscle means you burn more fuel. Regardless of how you approach weight loss (dieting, exercise, or injections), some muscle loss is usually part of the process. The key question is: how much muscle will you lose? Relying solely on cardio can lead to a higher rate of muscle loss. But if you add some resistance training into your routine, you may not gain a lot of muscle, but you’ll definitely help preserve what you have.
You might notice it among older runners at the park run—often, they have skinny limbs but still a bit of a belly. It can seem surprising since they run regularly! Why is that?
EPOC
Post-exercise thermogenesis, or EPOC for short, happens when your body keeps burning calories even after you finish your workout. Think of it like your body’s engine cooling down while still running, using up extra energy in the process. People with more muscle mass usually experience a higher EPOC because their bodies need more energy for repairing and rebuilding those muscles after a good sweat session. Plus, muscle tissue is like a little calorie-burning machine, working harder than fat tissue that is metabolically inactive. So, the more muscle you have, the more calories you burn at rest. Isn’t that neat?
The game of losing fat not weight
While we can’t completely avoid muscle loss when we lose weight, there are ways to minimize it. The amount of muscle mass you might lose can depend on several factors, including your age, gender, activity level, and diet. Generally speaking, it’s common to lose some muscle along with fat during weight loss. If you’re not very active, you might find yourself losing a bit more—up to 50% muscle mass along with fat. This includes those who use weight loss injections without pairing them with any resistance training. On the flip side, if you’re more active and include well-rounded resistance workouts in your routine, muscle loss could be limited to about 25%.
Strength training is important for preserving muscle mass; aim for 3 to 4 sessions per week. Protein plays a crucial role in muscle growth and repair, so depending on your training intensity, you should aim for 1.2 to 2.7 grams of protein per kilogram of body weight each day. It’s also important to avoid rapid weight loss; a gradual loss of 0.5 to 1kg (1 to 2 pounds) per week is recommended. Sleep is vital for muscle recovery and growth, so aim for 7 to 8 hours of sleep each night.
