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.

For a good visual as to why it's worth working on your strength and muscle.

The most important thing is you do something you enjoy. I swim and do cardio in the gym. I am slim and toned. Possibly I would be more toned if I was 🏋️‍♀️, but I just don’t enjoy it.

It sounds like you have a great “basis” to work from! And just need small changes and adjustments in your lifestyle.

1. Give your body some time to settle down after the weight gain/weight loss, part of the issue which you describe is the skin bouncing back. You can support this by moisturising regularly after your shower, taking collagen supplements, massaging your skin,dry brushing and drinking lots of water


2. Eat more protein, I can guarantee you are not eating as much protein as you should. Try to go for fatty fish like salmon. Experiment with adding an extra meal in your day or adding extra protein to your existing meals and snacks.


3. Increase/ change up your exercise. Weights are obviously great, but swimming, Pilates, callisthenics are all great too.


4. All of the above will have you see improvements but you also need to accept that part of this is the ageing process

Some great tips and advice, thanks very much! I will be upping my protein (hard sometimes as whilst not a veggie im not fond of meat) but do like salmon. But I prefer the taste of the farmed stuff and it makes me feel guilty

I feel much calmer now, but I really was shocked to discover I was underweight. I do think it has a lot to do with quitting a daily wine habit over lockdown and not replacing those calories with something else. It just hadnt occurred to me. I also stopped frying food (not to lose weight) due to getting into some traybake and roast recipes.

I'm honestly not that bad, really, I appreciate what my body does for me and am usually really kind to it. It has shocked me into becoming more mindful of my future health and fitness though. Hopefully I will be back up a few lbs soon.

Used my exercise bike last night and tried to ignore the calories burned it does have arm resistance things on it though so gave my upper body a good workout.

OP I understand! I am fat--fat but I also have the flabby thing as distinct from my 'inner' fat, and I know that, as I lose weight through cycling/vegan, I could easily end up at a healthy weight but not actually looking much fitter. I think I will have to up my protein somehow - hard with vegan eating.

Does anyone know
a. if at home yoga will build muscle in a meaningful way
b. if at home Pilates is comparable to resistance Pilates?
c. a good video for weights for upper arms?

Do your scales do body fat percentage ? It's actually not brilliantly accurate, but would give you an indication of if you are actually carrying a lot of body fat. Because how we see ourselves isn't always accurate.

Personally I think some of it is skin is less tights as we age and especially if you've had kids the weigh seems to distribute differently. I am the same weight as pre-kids now and a totally different shape 😬

absolutely reformer Pilates twice a week, then you can still do cardio; run or whatever if you enjoy it 👍🏽

Does anyone know
a. if at home yoga will build muscle in a meaningful way

Depends what kind of yoga yin and hatha no. Vinyasa flow definitely. I've been doing intermediate Vinyasa for ten years and I'm toned with muscle definition. I've also started Buti which is pretty intense but fun.

Heavy weights. Rebuild the muscle loss and you'll notice the change in your body.

I agree. You’ve gone from 9 st 3 ish to 7 st 7, without much effort other than a bit of exercise and less booze? I would ask GP to investigate.

I am 5’3, small framed and like you have generally been in shouting distance of 8 st 3. More post baby and in lockdown. I’m now back to about 8.5 stone but it would take a big effort to get down to 7st 7. It certainly wouldn’t just drop down to that from normal healthy eating.

I have had a tendency to drop weight all my life, especially with stress

Ok apologies OP, I had missed this. I was concerned there might be some more worrying reason for the weight loss. (Such as cancer, to be blunt). But if this has always been you then not so worrying.