The Truth About Being “Skinny Fat” (And How to Fix It for Good)

What is "Skinny Fat?"

You’re not overweight. In fact, you might even be on the smaller side. You look amazing with clothes on. The scale tells you you’re “healthy.” But when you look in the mirror, your body looks soft, with little muscle tone, and stubborn fat in all the wrong places.

You feel like you’re doing everything right because you eat healthy, you workout consistently, you get your 10k steps in and yet you’re still not seeing muscle definition, strength, or the toned look you want.

This is what’s known as being “skinny fat.” And if this sounds like you, you’re not alone. It’s not about weight you see on the scale...it’s about body composition.

Many women focus too much on the scale and not enough on what their body is actually made of. Your total weight doesn’t tell you the full story because muscle, fat, bone density, and water all contribute to that same number.

If you have low muscle and high body fat, your body will lack shape, tone, and strength. Muscle is what gives your body a firm, sculpted, and athletic appearance, while fat determines how soft or defined you look.

Think of it this way: The image below shows 5 women who weigh EXACTLY the same, but their bodies look completely different. Why? Their body composition.

As we get older, muscle is more than just aesthetics, it’s about survival.

• Loss of muscle leads to loss of balance—increasing the risk of falls.

• Weaker muscles mean weaker bones—accelerating osteoporosis.

• Most women who fall and suffer a major injury never fully recover.

• Muscle loss leads to metabolic decline—making fat gain even easier.

This is why chasing weight loss instead of muscle gain is a dangerous trap. A frail, weak body is not the goal. We NEED a strong, resilient body for the years to come.

Signs You Might Be Skinny Fat

Not sure if this applies to you? Here are some key indicators:

🔹 You look thin in clothes but soft or flabby without them.
🔹 You have little muscle definition, especially in the arms, legs, and abs.
🔹 You struggle to do push-ups, lift weights, or build strength.
🔹 You store fat in common areas like the belly, back, or thighs despite being “thin.”
🔹 Your weight is in a “normal” range, but your body fat percentage is high.
🔹 You do lots of cardio but don’t see changes in tone or shape.

What Causes the “Skinny Fat” Look?

1️⃣ Age-Related Muscle Loss (Sarcopenia)

As we get older, muscle loss happens faster than most people realize, especially after 40. If you’re not actively strength training, your body starts breaking down muscle, which slows your metabolism and makes fat easier to store.

When muscle decreases, your body burns fewer calories at rest. And since muscle gives the body a lean, toned look, losing it can leave you feeling even more soft, weak, and flabby...even if you’re still a “normal” weight.

2️⃣ Too Much Cardio, Not Enough Strength Training

You might feel like you’re pushing your body to its limits, sweating through these sessions, but instead of burning fat effectively, you’re breaking down muscle in the process. Over time, this leads to a slower metabolism, less definition, and a “soft” look instead of a strong, sculpted physique.

Muscle is what gives your body shape, tone, and strength. Without it, no amount of cardio will get you the lean, defined look you’re after.

3️⃣ Under-Eating Protein & Calories

If you’re constantly dieting, skipping meals, or following a low-protein diet, your body doesn’t have the nutrients it needs to maintain and fuel muscle.

And when the body senses it's not getting enough fuel, it holds onto fat for survival while breaking down muscle for energy.

4️⃣ Relying on Weight Loss Instead of Body Recomposition

Many women focus on getting the scale to go down instead of improving their body composition. But losing weight without building muscle just leaves you weaker, softer, and more prone to storing fat in the future.

5️⃣ Stress & Hormonal Imbalances

Chronic stress, poor sleep, and hormone fluctuations (especially in menopause) can increase cortisol, which leads to fat storage—especially in the belly area.

Now you may be wondering: How to Get Rid of the Skinny Fat Look for Good?

The solution isn’t another diet or more cardio, it’s training and eating in a way that supports muscle growth while reducing excess fat.

1️⃣ Strength Train 4-5x Per Week

-Focus on progressive overload (lifting heavier over time).
-Train all major muscle groups—legs, glutes, back, shoulders, and arms.
-Don’t fear heavy weights. Muscle is your best friend.

2️⃣ Eat More & Fuel Your Body

-Aim for protein with every meal (at least 20-30g per meal).
-Don’t under-eat. Your body needs fuel to build muscle and burn fat naturally.
-Include healthy fats and complex carbs to support your workouts.

3️⃣ Stop Overdoing Cardio

Too much cardio = muscle loss = more skinny fat.

4️⃣ Track Progress the Right Way

-Instead of obsessing over the number on the scale, focus on your muscle-to-fat ratio—which is a far more accurate measure of progress. A smart scale is a great tool to measure this accurately. Unlike regular scales that only show total weight, a smart scale tracks body fat percentage, muscle mass, and overall body composition which gives you a much clearer picture of your progress.

I highly recommend this smart scale for tracking your muscle-to-fat ratio. It’s the best way to see how your body is truly changing over time. This is the exact scale I have my members use to accurately track their progress.

-It's also important to take progress photos, measure body fat %, and track strength gains as other ways to track your progress.

The Bottom Line: Strength Over Skinny

If you take one thing away from this, let it be this: Your body is meant to be strong.

The “skinny fat” look isn’t just about how you look in the mirror, it’s a sign that your body isn’t being supported the way it needs to be. I don't know about you, but I want to have the best quality of life, independence, and longevity as long as possible!

This is about more than weight loss. It’s about making sure that when you’re older, you can still move with confidence, still pick up your grandkids, still live the life you want without struggling with frailty and injuries.

Your future self is counting on you. Don’t wait until you’re forced to start paying attention to your health. Start NOW.

If you’re unsure where to start, I’ve put together a free step-by-step guide that breaks it all down for you—how to eat, train, and avoid the common mistakes keeping you stuck.

📩 Download "How to Avoid the Skinny Fat Look" here.

Inside, you'll learn:
✅ How to eat for muscle growth & fat loss
✅ The biggest training mistakes women make
✅ How to balance cardio & strength training
✅ Why under-eating keeps you stuck & what to do instead

And if you’re ready to take it a step further, my coaching program is designed for women who are serious about getting out of the skinny fat cycle and finally building a strong, sculpted body.

If you’re ready to:
✔️ Build muscle instead of just losing weight
✔️ Stop spinning your wheels figuring it out on your own with dieting and cardio
✔️ Finally see a toned, strong, defined body in the mirror

Then it’s time to make a real change.

I help women just like you break free from the “skinny fat” trap and build the body they want without wasting time on things that don’t work.

You don’t need to be perfect. You just need to commit. Because a strong body is a powerful body. And that’s exactly what you deserve!

Coach Nancy

Interested in learning more? Apply Here for our coaching program.
Please note: This program is not for beginners and you MUST have a gym membership.