Why skinny fat is a hidden health risk

Looking slim is often equated with being healthy, but doctors caution that appearances can be misleading.

A condition known as “skinny fat,” or metabolically obese normal weight (MONW), describes individuals who have a normal body mass index (BMI) but carry excess body fat, especially around the abdomen, and low muscle mass.

Modern lifestyles are largely to blame. Long hours of desk work, minimal physical activity, and poor dietary habits encourage fat storage while reducing muscle strength. Diets high in sugar, refined carbs, and processed foods, combined with stress, poor sleep, and even genetics, contribute to this imbalance.

The health consequences of being “skinny fat” are serious and often overlooked.

Excess visceral fat — the fat stored around internal organs — increases the risk of type 2 diabetes, high cholesterol, fatty liver, hypertension, and heart disease. It can also lower stamina, weaken immunity, and lead to metabolic syndrome. Because outward appearance and BMI may look normal, the condition frequently goes unnoticed until health complications arise.

The good news is that “skinny fat” can be prevented and reversed.

Building muscle through resistance training, yoga, or bodyweight exercises helps improve metabolism and reduce body fat percentage. A balanced diet rich in lean protein, whole grains, fruits, vegetables, and healthy fats, along with limited sugar and processed foods, plays a crucial role. Regular physical activity — at least 150 minutes of moderate exercise per week — combined with movement breaks from sitting, helps maintain metabolic health.

Managing stress, prioritising good sleep, and undergoing routine health checks for blood sugar, cholesterol, and blood pressure can further reduce risks.

True fitness isn’t about being thin — it’s about maintaining a healthy balance of muscle, fat, and overall metabolic health.