Why You Are Skinny Fat (And How to Fix It)

Let’s say you workout and eat healthy but you’re still skinny fat. “Skinny fat” just sounds stupid to me but that’s what people are calling those who are skinny but have no muscle tone these days, and maybe a little extra flab.  I know there are a lot of women out there with 10-15 pounds they could shed and that’s usually the hardest spot to be in because it’s easier to lose weight when you have a lot to lose. I was at this point at one time.

Let’s take Britney Spears for example. She’s skinny in both photos but on the right she’s “skinny fat” and on the left she has muscle tone. There’s nothing wrong with either body but if you want to look more like Britney on the left, read on.


I’m writing this post because I realize that a lot of you are not technically over weight, but maybe you’re not where you want to be and can’t figure out why.

You can run, jog, and do lots of cardio and still look like this.

Take fat burners and weight loss pills…

You can “eat clean” and healthy…

and still look skinny fat.

However, once you learn how to train properly and eat right you can get a toned and lean body that you’ll love.

Here’s where you may be going wrong.
Possible problem: Metabolic slowdown.

It can be an issue for all you people on chronic diets and trying to cut calories or maybe you just don’t eat much and you wonder why you aren’t thin or as thin as you want to be.

The funny thing about cutting calories down is that initially it works. Anyone who cuts their calories is going to lose weight at first. Science has proved that calories in vs calories out is how anyone loses weight. There is no denying that. But when someone cuts their calories down from say 2000 to 1400 the first few weeks or months the pounds will come off but then all the sudden it stops.

Some call it “hitting a plateau”

but really the body has adjusted to the new amount of food and it knows that it doesn’t need to metabolize the food as quickly anymore so it doesn’t. Then when this dieter decides they want to start eating more food again, back to normal or even just a few hundred calories more, they immediately start seeing weight gain because the metabolism is running at a slower rate. So what does the dieter do?

Drop their calories even lower until they’re barely eating anything and their body isn’t where they want it to be. It’s a BS cycle that no one wants to be in. (This happened to me and I got so frustrated I wanted to cry… and I did!) I’ll talk about the solution here soon because my solution to losing weight is the same for most people.

Possible problem: Activity level

It could also be that you’re simply over eating or eating the wrong foods for your activity level.A lot of people spend a lot of time sitting on the couch or in an office chair. They spend most of their day sitting. A half hour workout and then sitting on your butt the rest of the day won’t burn much in the way of calories. And just walking sometimes doesn’t do enough to get the results you want. Although, I love walking and think that everyone should do this daily. To get lean and toned you need to build strength.

Possible problem: Eating the wrong kind of foods.

Don’t fool yourself into thinking that just because a banana and a couple small donuts have close to the same amount of calories that your body processes it the same way. I mean, it does kind of. Every kind of carbohydrate or sugar eventually turns into glucose in the body. Period. But the nutrients are much different and your level of fullness and  satiety are not the same.
And if you haven’t figured it out by now I’m all about eating healthy.
Eating to be healthy and enough protein gets the body you want. Believe it.
So bananas over donuts. Daily donuts will keep you chubby, bananas won’t. Eat food for the nutrients and to fuel your body, and cut the bad stuff, at least, the majority of the time.


Lift heavy weights. Yes even if you’re a woman. Lifting the same 5-10lbs dumbbells every day won’t bring on changes. You NEED muscle to look toned. I have a program that will be coming out soon with a full program.

Eat Protein at every meal. Protein is essential in building muscle and also has a higher thermogenic effect on the body. Meaning that it takes more for your to burn it off than other foods.

Do minimal amounts of cardio. I know this is probably not what you’ve been told but if you’re doing hours of cardio all the time you’ll lose muscle and only be burning calories.

HIIT (high intensity interval training) is good cardio if you’re trying to build muscle. This would be running a sprint for 30 seconds, walking for 1 minute and then sprinting again, and so on for 15 or so minutes 2-3 days a week.

Stay active and walk 10,000 steps a day. This is called LISS (Low intensity steady state) cardio.

Do all these consistently and you’ll be getting toned and lean like…

Jamie Eason.




Nikki Blacketter

nikki blacketter










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