Skinny fat or belly fat, also known as normal weight obesity or metabolically obese normal weight (MONW), refers to individuals who are of normal weight but have a high amount of body fat, particularly belly fat. This type of fat distribution is associated with an increased risk of certain health problems, such as heart disease, diabetes, and certain cancers.

Causes Of Skinny Fat

There are several factors that can contribute to skinny fat, including:

1. Diet: A diet high in processed, high-fat, and high-sugar foods can lead to weight gain, particularly abdominal fat.
2. Physical inactivity: Lack of physical activity can lead to weight gain and the accumulation of body fat particularly belly fat.
3. Genetics: Some people may be more prone to developing belly fat due to genetic factors.
4. Age: As people age, they tend to lose muscle mass and gain fat, which can lead to an increase in abdominal fat.
5. Stress: Chronic stress can lead to weight gain and the accumulation of abdominal fat.
6. Hormonal imbalances: Certain hormones, such as cortisol, can contribute to weight gain and the accumulation of abdominal fat.

It’s important to note that everyone’s body is different and the factors that contribute to skinny fat will vary from person to person. It’s important to maintain a healthy lifestyle, including a balanced diet and regular physical activity, to help reduce the risk of developing skinny fat and other health problems. It means you can reduce belly fat. 

Waist Circumference Limit For Skinny Fat

Studies show that waist circumference is associated with metabolic syndrome. Shortly, individuals with a thick waist circumference are at risk for insulin resistance. Also, cholesterol, and cardiovascular diseases, even if they are generally thin. If you don’t like belly fat, check this.

Waist circumference limit for women
> 88 is a risk factor for belly fat in women

Waist circumference limit for men
> 102 is a risk factor for belly fat in men

So, if your waist circumference is at or above the above limits. Be careful about insulin resistance, diabetes in the future, cholesterol and thyroid diseases. With the beginning of weight loss and thinning of the waist circumference, serious improvements observe especially in insulin resistance. 

How To Lose Belly Fat?-Get Rid Of Skinny Fat

There are several strategies you can use to help lose belly fat:

1. Eat a healthy diet: Focus on eating a diet that is rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid processed, high-fat, and high-sugar foods, as they can contribute to weight gain and the accumulation of belly fat.
2. Increase physical activity: Regular physical activity, such as cardio and strength training, can help burn calories and reduce fat, including stomach fat. Aim for at least 150 minutes of moderate-intensity cardio per week, or 75 minutes of vigorous-intensity cardio.The problem is that fat people don’t like exercise. 
3. Reduce stress: Chronic stress can lead to weight gain and the accumulation of belly fat. Try to manage stress through activities such as exercise, meditation, or deep breathing. Stress levels are high because fat people are often sedentary. 
4. Get enough sleep: Lack of sleep can disrupt hormone levels and contribute to weight gain and the accumulation of belly fat. 7-9 hours of sleep per night. Get enough sleep if you don’t want to be skinny fat
5. Try interval training: Interval training involves alternating short bursts of high-intensity exercise with periods of rest. This type of exercise has been shown to be effective at reducing belly fat.
6. Don’t rely on spot reduction: It’s not possible to target belly fat specifically when trying to lose weight. Instead, focus on overall weight loss through a combination of diet and exercise.

It’s important to note that losing stomach fat takes time and consistent effort. It’s also important to speak with a healthcare provider before starting any weight loss or exercise program.

Causes Of Visceral Belly Fat

Visceral fat is a type of belly fat that is stored within the belly cavity and surrounds the organs. It is sometimes referred to as “belly fat” or “deep abdominal fat.” Having too much visceral fat is associated with an increased risk of certain health problems, including heart disease, diabetes, and certain cancers.

There are several factors that can contribute to the accumulation of visceral fat, including:

1. Diet: A diet high in processed, high-fat, and high-sugar foods can lead to weight gain and the accumulation of visceral fat.
2. Sedentary Life: Lack of physical activity can lead to weight gain and the accumulation of body fat, including visceral fat.
3. Genetics: Some people may be more prone to developing visceral fat due to genetic factors. Fat people often have fat families.
4. Gender and Age: As people age, they tend to lose muscle mass and gain fat, which can lead to an increase in visceral fat. Big belly fat is most common in men. 
5. Stress: Chronic stress can lead to weight gain and the accumulation of visceral fat.
6. Hormonal imbalances: Certain hormones, such as cortisol, can contribute to weight gain and the accumulation of visceral fat.

It’s important to note that everyone’s body is different and the factors that contribute to visceral fat will vary from person to person. It’s important to maintain a healthy lifestyle, including a balanced diet and regular physical activity, to help reduce the risk of developing visceral fat and other health problems.

Foods To Eat To Lose Weight In Stomach

If you’re trying to lose weight, including fat from the belly fat, there are several types of foods that can be helpful:

1. Fruits and vegetables:

   These are high in fiber, making them a great choice for lose belly. Try to include a variety of different types of fruits and vegetables in your diet. 

2. Lean proteins:

   Choose proteins that are low in fat and calories, such as chicken, turkey, fish, tofu, and legumes.

3. Whole grains:

   Choose whole grain options, such as whole wheat bread, quinoa, and brown rice, rather than refined grains, which can be high in calories and lack nutrients.

4. Healthy fats:

   Incorporate healthy fats into your diet, such as olive oil, avocado, and nuts. These can help to keep you feeling full and satisfied, and may also help with weight loss.

5. Water:

   Drinking plenty of water can help to keep you hydrated and may also help with weight loss. Get at least 8 cups of water per day. Water is so important for belly fat. 

It’s important to note that weight loss is not just about the types of foods you eat, but also about the overall balance of your diet. Be sure to pay attention to portion sizes and try to limit your intake of high-calorie, high-fat, and high-sugar foods. Regular exercise is also important for skinny fat.

Lose Belly Workout 

There are several types of exercises that can be effective for losing belly fat workout and strengthening the muscles

1. Cardio For Skinny Fat:

   Cardio exercises, such as running, cycling, or swimming, can help to burn calories and reduce overall body fat, including belly fat. Follow these; 

• 150 minutes of moderate-intensity cardio per week, or
• 75 minutes of vigorous-intensity cardio.

1. Abdominal exercises:

   Specific exercises that target the abdominal muscles, such as planks, sit-ups, and Russian twists, can help to strengthen and tone the muscles in the stomach area.

2. High-intensity interval training (HIIT):

   This is the best skinny fat workout. HIIT involves alternating short bursts of high-intensity exercise with periods of rest. This type of exercise has been shown to be effective at reducing belly fat.

3. Resistance training:

   Resistance training, such as lifting weights or using resistance bands, can help to build muscle and boost metabolism, which can help with weight loss.

It’s important to include a variety of different types of exercises in your belly fat workout routine to target all the major muscle groups and to help with overall weight loss. It’s also important to speak with a healthcare provider before starting any new exercise program.

7-Day Belly Fat Diet Menu

Here are some examples of healthy, balanced meals and snacks that you can incorporate into your diet to help reduce belly fat over time:

Monday-Tuesday

Morning Routine:

• Bulletproof Coffee

Breakfast:

• Overnight oats 

Snack:

• Green tea with lemon and clove + 2 whole walnut

Dinner:

• Baked salmon with roasted vegetables and quinoa

Wednesday-Thursday

Morning Routine:

• Bulletproof Coffee

Breakfast:

• Slim Green smoothie 

Snack:

• Gluten free cookie

Dinner:

• Grilled chicken salad with mixed greens, cherry tomatoes, cucumbers, and avocado

Friday

Morning Routine:

• Bulletproof Coffee

Breakfast:

• Breakfast smoothie 

Snack:

• Gluten free cookie

Dinner:

• Grilled chicken salad with mixed greens, cherry tomatoes, cucumbers, and avocado

Saturday-Sunday

Morning Routine:

• Bulletproof Coffee

Breakfast:

• Egg and cheese salad 

Snack:

• 10-14 raw almond + 2 slices of pineapple + green tea

Dinner:

• Protein smoothie 

Remember, it is important to focus on eating a variety of nutrient-dense foods and to limit your intake of added sugars and unhealthy fats.  In addition to a healthy diet, getting regular exercise, including both cardiovascular activity and strength training, can also help you reduce belly fat.

I would be happy if you share the results with me on Instagram after your diet is over.