How to not be skinny fat

[TowardstheHills]

I didn't know where to put this, it isn't about 'weight loss' but feels too specific for 'chat'. I am not unwell, so it possibly belongs in the 'beauty' category, I hope so!

So, I was always around 8st 3 for most of my adult life, would gain or lose a few on and off but never veered outside of a 5lb range. Never even gave it any thought until recently.
I gained weight over lockdown, put a stone on as drank a lot of wine and ate quite a bit more, was also very inactive. Since last autumn the weight has slowly just fallen back off as I have got back into the swing of life and cut out the booze.

However, we didn't own a set of scales throughout and as I have lost the lockdown poundage I can still see flabbiness so I decided to maybe get fitter and do some running/resistance/yoga, etc. Looking in the mirror I felt that I was back to my regular weight and tho my clothes are a bit loose, I am still a bit flabbier than previously.
A few weeks ago we bought some new scales and I was very shocked to find that I was 7.7 stone. Double checked at pharmacy then saw GP, so all is well but I am a couple of pounds underweight for my 5'4 height. GP said not to worry as I tend to be on the small side, and just keep an eye on it and don't skip healthy fats (I don't!)..my diet is varied and healthy and that's ok.

But what I can't deal with is how I don't 'feel' so light. I am obviously skinny fat, a term I used to find ridiculous, but hey, it's real. I WFH so haven't done any fitness routine for yrs now, although used to love hiking. I am also 48 and menopausal. I did not intend to reach 7.5 so would like to get back up to over 8, but don't want the flabbiness to get worse, and don't wish to reach it with donuts and chocolate. I imagine as I am getting older, i will have to maintain my physique as there will be less elasticity, etc.

Is there a way to do this? Can I rebalance the fat to muscle ratio healthily? I have no idea what to do or where to start. Is it even possible to NOT be skinny fat, or am I saddled with it? I would love to get fitter and NOT lose more weight, so obviously do not want to restrict food!

Any advice is more than welcome, I don't want to get older like this with willowy bones and flesh like soft blancmange. I know it isn't 'ugly' and am grateful for my health, but I would prefer to look more toned and less soft.

Weights and HIIT - build muscle mass. This is good to do anyway in menopause.

Yoga.
And walking

Thank you. I love the idea of getting stuck in. I feel silly being bothered by this at a low weight, but everything feels unfamiliar, I suppose this is getting older. I just can't understand how I can have visible fat (thighs a bit jelly like and slight overhang near bra straps) at my weight. It's so strange - people always talk about gaining at meno and I feel a bit like the odd one out. It's an interesting journey that's for sure!

I already have an exercise bike, will that help?

Thank you. I love the idea of getting stuck in. I feel silly being bothered by this at a low weight, but everything feels unfamiliar, I suppose this is getting older. I just can't understand how I can have visible fat (thighs a bit jelly like and slight overhang near bra straps) at my weight. It's so strange - people always talk about gaining at meno and I feel a bit like the odd one out. It's an interesting journey that's for sure!

I already have an exercise bike, will that help?

An exercise bike won’t do anything as it’s cardio. All it will do is burn calories. It will not build muscle.

Skinny fat is when you are slim but have no lean muscle. The best way to build muscle is by doing weight training and/or using resistance bands combined with eating better - more protein, less sugar. What you eat is by far the most important thing if you’re look to change your body composition.

If you train 3 times a week, you should see results after three months.

This video is worth watching as one of the women is absolutely skinny fat.

An exercise bike won’t do anything to combat skinny fat as it’s cardio. All it will do is burn calories. It will not build muscle.

Skinny fat is when you are slim but have no lean muscle. The best way to build muscle is by doing weight training and/or using resistance bands combined with eating better - more protein, less sugar. What you eat is by far the most important thing if you’re look to change your body composition.

If you train 3 times a week, you should see results after three months.

This video is worth watching as one of the women is absolutely skinny fat.

Weights. The heaviest you can manage.

I need to do the same but I'm so fucking feeble lifting weights is a struggle. Loads of cardio is not the answer, I walk 2+ hours a day (dogs) and I still jiggle.

I've had this YouTuber bookmarked for ages. Haven't actually got round to doing the exercises yet though. 🙄

https://www.youtube.com/c/CarolineGirvan/videos

Thanks, i see what you mean about cardio, which is a bugger as I enjoy it! I had hoped the bike might build up my legs and I love skipping and running.

Will check the link, and look into info regarding what I eat. I do eat a lot of protein and good fats, as well as decent carbs. I don't restrict anything and don't touch sugar much. I think it's a mixture of inactivity and age.

Will definitely seek more info regarding weights.

I don't lift weights as I find it boring. Instead I do Crossrope weighted skipping ropes and yoga and I'm toned with a high muscle mass for my age (51).

I joined a transformation gym two and half years ago and love it - lifting weights doesn't have to be, and shouldn't be, boring. You don't have to spend hours at it to see results either, which is great if you are busy. In terms of eating, you probably need more protein than you are currently having. The recommended amount is something like a gram for every pound of weight when looking to lose fat and build lean muscle.

With weights, you need to get the form right when lifting - better to lift lighter weights properly for more reps than heavier ones badly and risk injuring yourself. A good trainer will be able to help though.

Gaining muscle and losing body fat simultaneously is very difficult - it’s better to focus on one and then the other in then.

in order to gain muscle you need to be eating in somewhat of a calorie surplus - so eating more than your body requires to maintain your weight.

a surplus - for the majority of the genpop - is where you grow. You can’t grow muscle but eating too little & doing cardio.

increase your calories slightly, even an additional 100 over what you’d eat to maintain your weight will help and weight train - it’s the only way to break down your muscle fibres so when you rest/recover they heal and grow.

for those who say weight training is boring - you’re not doing it right! Start off light with simple exercises and build up from there!

My H weight trains and has found more reps of lighter weights is better, and you are less likely to injure yourself.

for those who say weight training is boring - you’re not doing it right! Start off light with simple exercises and build up from there

Thanks but no. I do alternatives which I love. I'm fit and toned. I don't need weights.

Reformer pilates will totally transform your body and tone up.

I don’t agree that the OP can’t use her exercise bike to build muscle mass @jolietomate. Low resistance, steady state, long workouts won’t be right but that’s not all you can use a bike for.

It depends what you do with the bike, @TowardstheHills. What sort of bike do you have? If you enjoy it, you can build up leg strength/muscle mass on the bike. Up the resistance, do sprints, target different muscles. Have a google but there’s loads of advice out there.

Weights would be good, but so would other weight bearing exercises - it depends what you’ll enjoy. I don’t lift weights - I also find it boring and joyless (not least because I don’t like working out in a gym, rather be outdoors ) but do lots of other body weight exercises, like martial arts, British military fitness. Hiking can be good if you have previously enjoyed it - you can even get weighted vests etc.

I’m so pleased to read this. I hadn’t realised that it was a thing but it’s me! Watching with interest.

Could some of it be age related? I ask because I have been finding a similar thing (albeit I am about a stone and a half heavier than you!).
I know I am not really fat (BMI drifts around 20 to 21), but I have wobbly bits that I didn’t have at this weight when I was younger and I think it is partly just the consequence of being in my 40s.

Your mention of the slight overhand near bra straps definitely makes me wonder about it maybe being looser skin, as I find it hard to believe you have any back fat at all at your weight.

I am definitely also a bit skinny fat and need to build some muscle mass as well as loosing a bit of fat, but at your lower weight I really can’t imagine that you have much fat mass at all.

They aren’t completely accurate, but it might be worth you getting your fat percentage measured with electrical impedance. You can buy scales that do this or it is sometimes available in gyms.

Lots of good suggestions for exercise but just make sure you keep it all in balance. The way you are describing your body sounds a little like the way an anorexic person might. It would also be normal for them to then do lots of exercise to try to cope with this. It is normal for women to have a little fat as we age.

Are you sure you are seeing your body from a neutral mindset and not being overly critical? Most people have skin and bits of fat here and there and after gaining and losing the weight I'd be mindful you're not seeing your body from a worrying perspective. 7.7 is really very smallZ

Sounds like you need to eat more and do more weight bearing exercise to build muscle. If you're not eating enough, which it sounds like you're not, you'll get muscle wastage.

Would you feel confident to post a photo of these 'jelly legs' as it could also be a bit of body dysmorphia, or we could suggest specific exercises.

So you've lost a nearly a stone without trying? Which at your size is a large percentage, I would have expected your GP to do some blood tests

@TwoSatsumas We’ll agree to disagree. I did a body recomposition programme with Roar Fitness and am only sharing what I learned from the experience.