Not all fat is the same. It is not just the amount that matters, but above all the place where it is located. Skinny fat refers to exactly that: people who appear slim on the outside but have a lot of fat and little muscle mass on the inside. They are also called metabolically obese with normal weight (MONW), are mainly physically inactive and have more fat than healthy normal weight people (over 23 percent in men, over 30 percent in women), especially visceral fat.
In the medical world, this phenomenon is also known as TOFI (thin outside, fat inside). According to the BMI (Body Mass Index), these people are of normal weight, but have too much body fat. However, this is not visible from the outside in the subcutaneous tissue, but is well hidden between the organs in the abdominal cavity.
This in turn clearly shows us that normal weight and a slim figure are by no means a guarantee of health. On the contrary: the dangerous visceral fat is a risk driver for numerous diseases. It releases over 200 messenger substances that, depending on their type and quantity, can lead to health disorders such as increased blood pressure, fatty liver, insulin resistance and ultimately type 2 diabetes.
The problem with BMI
The BMI was developed in the 19th century. Its formula for calculation is: weight in kilograms divided by height in metres squared. According to the calculations, the normal weight of a person is a BMI of 18.5 to 24.9. From 25 to 29, one speaks of being overweight, a BMI value of over 30 means obesity, while a value below 18.5 is classified as underweight. Unfortunately, the interpretation of these values has changed little in almost 200 years. Yet the problem should be obvious: a bodybuilder who competes often has only up to three percent body fat. With a height of 1.80 m and a weight of 102 kilograms, his BMI is 30.5, which marks him as obese. An 80-kilo couch potato of the same height has a BMI of 24.4 and is thus still in the healthy range - without any balanced diet or exercise.
This example shows us very well that the BMI is not always to be trusted when it comes to determining whether we are TOFI risk candidates or not.
Recognise Skinny Fat
Even though belly fat hides well, there are some external characteristics by which skinny-fat people can be identified:
- little discernible muscle mass
- thin arms and legs
- lack of leg and hip fat.
However, if you want to be on the safe side, you should consider a bioelectrical impedance analysis (BIA). This determines how much body fat you actually have by measuring resistance in the body, which provides information about body composition. The analysis also provides data on muscle mass and its distribution in the body.
Fight visceral fat with muscle and cardiovascular training
Although the risks involved in Skinny Fat are not to be despised, there is good news: They are reversible. The key to happiness is building muscle mass and reducing body fat.
Current study findings show that both muscle and cardiovascular exercise work effectively. However, for acute reduction of fat tissue and improvement of health parameters, cardiovascular training is superior to muscle training. At the end of the day, we can agree that it is the combination of both types of training - and especially the permanent integration into the lifestyle - that pays off. For this stabilises, on the one hand, the favourable body composition of more muscle and less fat and, on the other, the associated health benefits: a lower risk of cardiovascular incidents, of degenerative changes in the musculoskeletal system, of cancer, and better mental health and quality of life. Such training is advisable for all age groups from five years upwards for the prevention and treatment of obesity and related diseases, as shown in 2020 by several studies.
In addition, a healthy and balanced diet is crucial for reducing body fat and maintaining overall health.
Go for a vegetable-based and protein-rich diet - it not only satisfies, but also helps to mobilise belly fat, keeping blood sugar levels stable.
If we integrate these measures into our lives, nothing stands in the way of ageing without disease!
VITA
Prof. Dr. Ingo Froböse
Born in 1957 in Unna, Ingo Froböse studied at the German Sport University in Cologne. This was followed by his doctorate in 1986 and his habilitation seven years later. During his studies he was German vice-champion several times in the 100 and 200 metre sprints. In 1982 he came fourth in the 200 metres at the European Athletics Indoor Championships in Milan. He was also active in bobsleighing.
Prof. Dr. Ingo Froböse has been a university professor for prevention and rehabilitation in sport at the German Sport University Cologne since 1995, where he also leads the Institute for Exercise Therapy. He is an expert for the Bundestag on prevention issues and works for several health insurance companies as a scientific advisor in the field of preventive health care. In addition, he is the scientific director of the Research Institute for Training in Prevention (FIT-Prävention) under the umbrella of the expert Allianz für Gesundheit e. V. The best-selling author has written numerous books on health, nutrition and fitness and is a permanent member of expert teams in renowned magazines, including Stern, Fit for Fun, GQ and Men's Health.
On stage, Ingo Froböse combines scientific expertise with personal experience and bundles them into a practical philosophy of life and targeted recommendations for action. Based on more than 30 years of research, he explains in his lectures what effects the digital revolution has on our health and what we can learn from top-class sport. Ingo Froböse also reveals how we can use the right balance of exercise, nutrition and regeneration to change our everyday life and work in order to be sustainably efficient, healthy and successful.