New research shows “skinny” may not be healthy
What is obesity? Obesity is a medical condition consuming over 68% percent of our population today. It is an overload of body fat that has gathered to a high extent leading to serious health risks or death. Today, it is one of the leading causes of death worldwide and a prominent health issue for all of the 21st century, according to authorities. Obesity rates are rising in both children and adults annually but this is not our only “body fat” concern. Research studies are now illustrating that one can be “metabolically obese” even with a thin body image. The medical term, “MONW“ or metabolically obese normal weight, is also coined as the phrase “skinny fat.” According to The Journal of American Medical Association, one in four people today are skinny fat. Being thin does not always mean low body fat.
What is “Skinny Fat?”
Skinny is not always healthy. The scale does not always determine health. According to recent studies, it is beneficial to focus on body fat percentages rather than weight or BMI (body mass index) to determine your overall body composition health and your risks. On the brighter side, both obesity and skinny fat or MONW, can be reversed. By improving diet and exercise you can easily melt away stubborn fat and boost the body’s overall metabolic rate. It is imperative to incorporate weight-bearing exercises into your exercise program as a key component of a healthy lifestyle and healthy body.
How can you be tested for MONW?
If you think you may be considered skinny fat it is advisable to schedule an appointment with your doctor. Results from blood tests may reflect risks for MONW as well as a NMR or insulin test.
– NMR Lipid Particle Testing
(This test measures colerteraol and LDL particle levels.)
– Insulin Response Test
(This test measured your blood sugar and insulin levels.)
To prevent and cure obesity or skinny fat, follow these healthy tips and watch your metabolism fire up and burn that unwanted fat!
-Start lifting weights
Weight training provides a stress to the muscles that causes them to adapt and become stronger. The more muscle your body has will mean the less fat you will have.
-Stress less and sleep more
Aim for 7-8 hours of sleep each night. The body builds muscle during rest.
-Add in protein supplements to help build and maintain lean muscle
Protein supplements are conducive to building strong muscles and without proper nutrition and supplementation you will not be able to achieve the results you desire. Supplements like BCAAs, CLAs, creatine, protein bars, protein powders and glutamine all aid in the building muscle.
-Stay away from processed and refined foods.
Processed foods are recognized by the body as toxins and easily stored as fat. Many process and refined foods are stripped of nutritional value.
-Eat a diet full of lean proteins, healthy fats and complex carbs.
Select hearty fat fighting foods that fall in this category are: chicken breast, fish, lean turkey, egg whites, high quality protein powders, avocado, almonds, fish oils, flax seed, oats, sweet potatoes, brown rice, rice cakes, quinoa, lentils, beans, vegetables and fruits.
-Drink at least a gallon of water a day
Water flushes out toxins and aids in metabolism to burn fat.
-Avoid sugar and limit natural sugar to 30 grams a day
Excess sugar in the body will be stored as fat. Aim for no more than 30 grams a day. Good times to eat foods with sugar are before and after workouts. Always aim for natural sugars like fruit.
-Eat more plant-based foods
Plant based foods are loaded with vitamins and minerals that give your body the tools it needs to be healthy with an abundance of lean body mass. They are the full package deal and the key to a healthy lifestyle.
“Association of Weight Status with Mortality in Adults with Incident Diabetes.” National Center for Biotechnology Information. U.S. National Library of Medicine, n.d. Web. 17 Mar. 2014.
“Body Mass Index Classification Misses Subjects with Increased Cardiometabolic Risk Factors Related to Elevated Adiposity.” National Center for Biotechnology Information. U.S. National Library of Medicine, n.d. Web. 17 Mar. 2014.
“Effects of Physical Inactivity and Obesity on Morbidity and Mortality: Current Evidence and Research Issues.” National Center for Biotechnology Information. U.S. National Library of Medicine, n.d. Web. 17 Mar. 2014.
“Fitness Programs | Are You Skinny Fat?” ACE Fit. Beth Shepard, M.S., ACE-CPT, ACSM-RCEP, Wellcoaches Certified Wellness Coach, n.d. Web. 17 Mar. 2014.
“Thin People Can Be Fat on the inside.” Msnbc.com. N.p., n.d. Web. 17 Mar. 2014.