You might fit into a pair of jeans labelled ‘medium’ or have a BMI that falls in the ‘normal’ range and yet struggle with belly flab, feel sluggish, or lack toned muscles. If that sounds familiar, you’re likely dealing with what’s known as a skinny fat body type.
It’s a term that has become increasingly relevant in the world of health and fitness, especially on social media.
A recent survey, released in March 2025 by the Indian Institute of Public Health (IIPH), found that 28% of Indians (1 out of every 4) with a normal BMI also had excess body fat. It is also known as “thin-fat” or “metabolically unhealthy non-obese”.
What Is A Skinny Fat Body Type?
According to Kanikka Malhotra, Clinical Dietician and Consultant Nutritionist, “People who appear skinny or have a normal BMI but have reduced muscle mass and a larger percentage of body fat are referred to by this term. You may be able to wear smaller clothing, but your body composition isn’t as healthy as it appears.”
You might fit into a pair of jeans labelled ‘medium’ or have a BMI that falls in the ‘normal’ range and yet struggle with belly flab, feel sluggish, or lack toned muscles. If that sounds familiar, you’re likely dealing with what’s known as a skinny fat body type.
It’s a term that has become increasingly relevant in the world of health and fitness, especially on social media.
A recent survey, released in March 2025 by the Indian Institute of Public Health (IIPH), found that 28% of Indians (1 out of every 4) with a normal BMI also had excess body fat. It is also known as “thin-fat” or “metabolically unhealthy non-obese”.
What Is A Skinny Fat Body Type?
According to Kanikka Malhotra, Clinical Dietician and Consultant Nutritionist, “People who appear skinny or have a normal BMI but have reduced muscle mass and a larger percentage of body fat are referred to by this term. You may be able to wear smaller clothing, but your body composition isn’t as healthy as it appears.”
Kushal Pal Singh, Fitness and Performance Expert, Anytime Fitness, a 24 hour health and fitness clubs, adds that skinny fat individuals usually carry excess fat around the abdomen (think beer belly) while having low muscle tone, making their bodies appear soft and flabby despite being lean.
How To Figure Out If You’re Skinny Fat
The problem with skinny fat is that it might be difficult to figure out if you’ve a skinny fat body type. Here are some signs that might indicate you’re skinny fat, as highlighted by the experts:
- You have a normal BMI but little to no muscle definition (A normal BMI range for adults is between 18.5 and 24.9 kg/m²)
- Your body feels soft or flabby, especially in the belly, hips or thighs
- You don’t strength train or eat enough protein
- You feel fatigued easily during workouts
- Your waist circumference is high despite a low body weight
To be sure, Singh recommends tests such as a bioelectrical impedance analysis (BIA), or a DEXA scan (Dual-energy X-ray absorptiometry), which can determine your body fat percentage and muscle mass accurately.
“Waist circumference (WHR) can also give you an indication of abdominal fat,” he adds.
Why Being Skinny Fat Is Dangerous For Your Health
Looking slim doesn’t always mean you’re healthy. In fact, the skinny fat body type can hide serious internal issues, according to experts.
Malhotra says, “Skinny fat is a risk for your health. Additional body fat and less than enough muscle on your body might increase your risk of various diseases.” Such as:
- Type 2 diabetes and insulin resistance
- Heart disease & high cholesterol
- High BP
- Fatty liver disease
The main culprit? Visceral fat – the kind that surrounds your organs. It often goes unnoticed but causes inflammation and metabolic disruption.
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