Skinny fat

alondrakar · July 2019

My best friend sent me this after telling her I'm not that happy with my weight even at 3 pounds away from my goal.

https://www.cosmopolitan.com/health-fitness/news/a61925/kelsey-wells-scale-instagram-post/

I really feel I should try to lose another 5 pounds once I get down to 135 at 5 ft 7 in and she feels I am small enough and losing more would be bad. I just don't know.. because in my eyes I really believe there is much more to work on. My profile icon is not current, I was 141ish there and I am 138.8 as of this morning.

This (girl in article) to me sounds difficult to accomplish, way more than simply losing weight.

I weight lift and do HIIT and run 1 mile after my workouts (4-5x a week)
I eat around 1750 a day although I'm usually under around 200-300 cals due to exercise. I eat half cals back. I'm not starving.

I don't try to hit protein goals. I hate all protein shakes/drinks and most protein bars are too sweet to me. I try to eat as much meat as I can but don't overdo it so of course I don't eat the recommended amount of protein for muscle growth.

I do feel like I am skinny fat, but I am not sure exactly what to do about it.

mike_rom · July 2019

Um... looking at your profile pic... you look absolutely amazing!! You should be very very proud!

apullum · July 2019

I would generally not take health/fitness/body image advice from Cosmopolitan, or from Instagram.

The article does a poor job of explaining, but it seems to be getting at the idea of recomp. Recomp involves following a structured strength training plan to build muscle and reduce fat. It's a good option for people who are in their healthy weight range but are not happy with how their body looks.

You may find recomp difficult if you don't enjoy strength training, or if you're likely to get impatient with a slow process. It's not hard per se, but it can take a while to see results.

https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1

https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

MikePTY · July 2019

Have you actually gotten your body fat percentage measured? My guess is you are just skinny, not "skinny fat". It's okay to want to have things to improve on with our bodies even when we are skinny and in a healthy weight range. That doesn't mean that losing more weight is necessarily the answer though. Recomposition - eating at maintenance and doing lifting to slowly add muscle and lose fat, sounds like it is a better option for you. It will probably require an increase of calories though.

As far as not hitting protein goals, how much protein do you actually intake? Sometimes what you hear as the recommended amount for growth is overkill, so you may not be needing to eat that much. You don't have to have protein shakes/bars, there are plenty of natural ways to get it. That being said, ample protein intake is an important part of muscle growth, and if you really are low from what is recommended, that may hinder some of your progress.

While I wouldn't look at that instagram person's progress as something that should be seem as normal or replicable, it does hit on an important point. There are ways to change the composition of how you look besides just losing more weight. There are a lot of people here who have done that, even if not quite as drastic as the story. So your friend's advice and intention sound pretty right on to me.

Theoldguy1 · July 2019

Your problem is giving a *kitten* about any information from an "Instagram Fitness Star". If you feel you are skinny fat, as mentioned above look at recomp using a proven resistance training program. BTW the proven program most likely will not be developed by the person with this week's hot Instagram body. More likely by some 45+ year old dude that may be a bit battle scared now but has at least a couple decades experience with resistance training.

Best of luck

sardelsa · July 2019

I have been all different weights at different points in my journey. I am also your height for reference. At one point I was 130lbs with zero definition and no glutes (this was after my first baby). I am not a huge fan of the term "skinny fat" but let's just say that described me. I looked fantastic in clothes, but not so much in a bikini. I had no muscle but I was still small.

I thought I had to keep losing weight to look better. That was not the solution at all. I ended up almost underweight (at 120lbs), looking like a smaller version of that, looking more bony vs muscular/defined, with even less glutes. Not a look I was happy with. Actually my body composition was very similar to Kelsey Wells' journey you posted above (I didn't read the article though just looked at her photos so not sure what she did on her journey). In my case I had to gain weight and run a bulk cycle. Several actually. In my profile I am 132-135lbs and I feel I look better than I did before at both weights.

So point is... muscle. Muscle makes such a huge difference in what your body composition looks like.

If you feel like you are very close to goal and want a bit more definition (ex. I can see my abs I just want a bit more separation etc), you could lose a bit more to get there. However you still might not be happy at that point. If you don't feel close at all then recomp is a great option for you. Whatever you decide remember that body composition changes can take many months, even years, especially when muscle building is involved. See the links posted above they are very helpful!

MikePTY · July 2019

I wanted to also add that sometimes, are issues with our own bodies are not physical, but mental. So there may be some things physically you can do to improve. Or you may be a lot closer than you think and the work that needs to be done is emotional and psychological. Sometimes we have unrealistic expectations of what we want our body to be, and working on fixing those is more important than anything we can do to our bodies.

ConH12 · July 2019

There are a lot of other lean protein sources, I would up your protein and add in extra weight training. Cardio will make you skinny fat where as weight training will help correct that.

kimny72 · July 2019

alondrakar wrote: »

My best friend sent me this after telling her I'm not that happy with my weight even at 3 pounds away from my goal.

https://www.cosmopolitan.com/health-fitness/news/a61925/kelsey-wells-scale-instagram-post/

I really feel I should try to lose another 5 pounds once I get down to 135 at 5 ft 7 in and she feels I am small enough and losing more would be bad. I just don't know.. because in my eyes I really believe there is much more to work on. My profile icon is not current, I was 141ish there and I am 138.8 as of this morning.

This (girl in article) to me sounds difficult to accomplish, way more than simply losing weight.

I weight lift and do HIIT and run 1 mile after my workouts (4-5x a week)
I eat around 1750 a day although I'm usually under around 200-300 cals due to exercise. I eat half cals back. I'm not starving.

I don't try to hit protein goals. I hate all protein shakes/drinks and most protein bars are too sweet to me. I try to eat as much meat as I can but don't overdo it so of course I don't eat the recommended amount of protein for muscle growth.

I do feel like I am skinny fat, but I am not sure exactly what to do about it.

Different people like different physiques. At 5'7, either 135 or 130 is perfectly fine, it's really all about what you prefer, how you feel, and what size you can comfortably sustain. Skinny fat usually is used to suggest someone who is on the lower end of the weight range but still has a higher BF%. Based on your photo from 141, I doubt most people would consider you skinny fat!

Go for 130 if that's what you want to try. If you get there and it's too skinny, you can always gain a couple of lbs back. The typical recommendation I see for protein is 0.6-1g per lb of your goal body weight. While weight lifting is the popular thing here, any kind of fitness endeavor you enjoy can help with body composition. Strength training is important for good health, but that can be anything that works all your muscles, not just picking up a barbell.

Check out this thread about recomp, it might spark some ideas for you:

https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1

AnnPT77 · July 2019

100% agree with others about recomposition being a good route, given your comments.

I'm just in to add this: Protein is important, especially if your goals include improving body composition. As a vegetarian, I have no great difficulty hitting a minimum of 100g protein daily, and usually more, on roughly the same calories you're eating. (I'm 5'5", mid-130s pounds.) While I'm ovo-lacto, I'm pretty sure I could do it with plant-sourced foods alone. I nearly never use protein powder or eat protein bars; pretty much all my protein comes from regular food. (I might supplement on a rare, rare occasion when traveling.) So, it's possible to hit a reasonable protein goal without eating any meat or fish at all, and while getting a well-rounded, balanced diet in other respects.

Here's what I'd suggest: There's a great thread over in the Food & Nutrition part of the forums. Here's the link:

http://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also

It links to a spreadsheet that lists many, many foods by protein efficiency, most protein for fewest calories. Find foods on that list that you enjoy eating, and eat more of them.

To accomplish that within your calorie goal, review your food diary and find foods that are contributing relatively many calories, but aren't helping you with important nutritional goals (and aren't things you're eating for pure tastiness or as necessary to feel full, which are also important goals). Reduce or eliminate those foods, and eat a little more of some food you enjoy from that linked spreadsheet. There are veggies with protein, fruits with protein, grains with protein, and more. Plant sources are not as complete in terms of essential amino acids, but eating varied sources will help with that. And you may find some meat/fish sources you haven't thought about (or dairy, if you eat dairy).

Keep reviewing your diary and tweaking your eating gradually, over time, until you find a tasty, satiating way of eating that meets your nutritional goals.

deputy_randolph · July 2019

So from your profile pic, I wouldn't say "skinny fat." I might say "undermuscled." You aren't hugely developed (if that's what you are going for), but you don't look "fat." You look relatively lean; I think muscularity is the area you might be "lacking" for the look you might be going for (judging from the Instagram person).

Recomp is a slow process. It took me nearly 2 years to get to where I wanted, so I could start bulking/cutting without bulking and being a little too fluffy already. Take a look at the recomp thread...that should explain recomp.

Protein doesn't need to come from shakes (I only take a shake to the gym if I know I'm not going to eat a meal soon after). Cottage cheese, canned tuna/chicken are quick protein rich snacks.

Realistically, you only need to worry about scale weight if you are trying to make weight for a specific weight class for some type of competition.

ETA: what are you doing in terms of lifting? Are you following a structured program or winging it? There's a good link that has compiled a list of lifting programs.

kshama2001 · July 2019

alondrakar wrote: »

My best friend sent me this after telling her I'm not that happy with my weight even at 3 pounds away from my goal.

https://www.cosmopolitan.com/health-fitness/news/a61925/kelsey-wells-scale-instagram-post/

I really feel I should try to lose another 5 pounds once I get down to 135 at 5 ft 7 in and she feels I am small enough and losing more would be bad. I just don't know.. because in my eyes I really believe there is much more to work on. My profile icon is not current, I was 141ish there and I am 138.8 as of this morning.

This (girl in article) to me sounds difficult to accomplish, way more than simply losing weight.

I weight lift and do HIIT and run 1 mile after my workouts (4-5x a week)
I eat around 1750 a day although I'm usually under around 200-300 cals due to exercise. I eat half cals back. I'm not starving.

I don't try to hit protein goals. I hate all protein shakes/drinks and most protein bars are too sweet to me. I try to eat as much meat as I can but don't overdo it so of course I don't eat the recommended amount of protein for muscle growth.

I do feel like I am skinny fat, but I am not sure exactly what to do about it.

Kelsey Wells reached her goal weight and wasn't happy with how she looked, because of her body composition. So she started working out, and became happy 18 pounds heavier.

gallery-1469565382-my-sweat-life.jpg?resize=768:*

gallery-1469565382-my-sweat-life.jpg?resize=768:*

You say you weight lift, but what exactly does this mean? Many women initially make the mistake of doing so many reps with such light weight they they aren't doing much, if anything, for building muscle.

Nottaway1 · July 2019

Ok lady, you look great!!! Several ideas for you... If you want more tone, add protein, shakes or meat. Look around taste test sample you’ll find a powder you like. Add fruit to shake, make smoothies.... And split your workout, don’t do cardio after a workout. 5-10 before for a warmup is ok. Lifting... try 5x5 stronglift and start lite. Watch what happens.....

TheRealSlim_Shelly · July 2019

You lost me at a stranger on Instagram. I would first pinpoint exactly why you aren’t you happy with the way you look. Are you actually interested in gaining muscle or are you only considering it because of some girl on the gram? What exactly about your body do you feel there is more to work on - is it the physical way you look, or is it the endurance/strength/stamina aspect? I was 123lbs at one point but didn’t have nearly the strength I did at 140lbs and became so much more satisfied with myself “fatter” bc I FELT and was stronger. I would cancel out the noise around you, including your friend who sent you this article, and figure out what your new goal is for yourself. If you are truly into gaining muscle, I would start researching, watching YouTube videos, and then maybe making at least a 1-time appt with a physical trainer at your gym (at many gyms the first session is free).

Skinny-fat usually refers to someone who is thin but has very poor nutrition (think lots of trans fats, fast food, and junk food as a primary source of nutrition). You sound like you are simply thin and eat healthy.

Congratulations on being so close to your goal weight! Whatever the next step is for you to finding happiness, you will crush it! Stay away from the gram ... it’s all smoke and mirrors.

maureenseel1984 · July 2019

I hate that term....so...SO MUCH! I wish people would stop saying it! Yep-came on here JUST to say that! Why do we always have to be down on our bodies for crying out loud!? I am sure I'd fit that description too but...I don't give a hairy fook. I'm strong and healthy and my body does what it's supposed to do.

jjpptt2 · July 2019

alondrakar wrote: »

My best friend sent me this after telling her I'm not that happy with my weight even at 3 pounds away from my goal.

https://www.cosmopolitan.com/health-fitness/news/a61925/kelsey-wells-scale-instagram-post/

I really feel I should try to lose another 5 pounds once I get down to 135 at 5 ft 7 in and she feels I am small enough and losing more would be bad. I just don't know.. because in my eyes I really believe there is much more to work on. My profile icon is not current, I was 141ish there and I am 138.8 as of this morning.

This (girl in article) to me sounds difficult to accomplish, way more than simply losing weight.

I weight lift and do HIIT and run 1 mile after my workouts (4-5x a week)
I eat around 1750 a day although I'm usually under around 200-300 cals due to exercise. I eat half cals back. I'm not starving.

I don't try to hit protein goals. I hate all protein shakes/drinks and most protein bars are too sweet to me. I try to eat as much meat as I can but don't overdo it so of course I don't eat the recommended amount of protein for muscle growth.

I do feel like I am skinny fat, but I am not sure exactly what to do about it.

Work to improve your body composition. Simply losing weight probably isn't focused enough, especially if your profile pic is at all current. You can run bulk/cut cycles, or you can recomp... but you need to start focusing a bit more on muscle retention, which means a bit more focus on protein and maybe a bit more focused workouts.

PAV8888 · July 2019

First of all, you're not skinny fat. That would require you to be over-fat at a low weight and you are miles away from being over-fat.

Actually, and based on your 141.x picture, you are more than perfectly fine; but, hey, that's not what YOU see. So the question is: what do you feel you're lacking? And is it a perceptual thing requiring a mental adjustment to see where you're currently at, or are you seeing yourself accurately and there are things you would like to work on and improve upon?

In all this, the likelihood that a weight reduction will bring about changes that will make you feel you've improved, looking at your 141lb picture, I would think they are almost none! So focusing somewhere other than weight loss is probably where your best bets are to be found!

Skinny fat

Replies

Categories