Skinny fat is a term used to describe someone who appears thin but has a high body fat percentage and low muscle mass. This type of body composition is often the result of a diet high in processed foods and a lack of regular exercise.A combination of resistance training and proper nutrition is recommended to overcome skinny fat. Resistance training, such as weightlifting or bodyweight exercises, can help increase muscle mass and boost metabolism. Nutrition is also important, as a diet high in protein, healthy fats, and complex carbohydrates can support muscle growth and reduce body fat.
It's important to note that it's impossible to spot-reduce fat, so you can't target only one area of your body to lose fat. It's important to focus on overall body fat reduction.
Tips and advice: -Aim for a calorie deficit of around 500-1000 calories per day. -Eat a high-protein diet, with at least 1 gram of protein per pound of body weight. -Include healthy fats in your diet, such as avocados, nuts, and olive oil. -Eat various fruits and vegetables to get a range of vitamins and minerals. -Regularly perform compound exercises that work for multiple muscle groups simultaneously, such as squats, deadlifts, and rows.
The amount of time it takes to overcome skinny fat can vary depending on the individual's starting point, lifestyle, and effort put into the program. But, generally speaking, it can take anywhere from a few months to a year or longer to see significant changes.
It's critical to remember that progress may not be linear, and you may hit plateaus or even backslide. However, remember that making sustainable lifestyle changes is key, and don't be discouraged by setbacks.