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Skinny Fat

anne

Veteran

Yep, that's me. My weight is still in the acceptable BMI range (though 5 pounds more), but my body fat is now around 35% - up 4% since March when I was last tested. And my tummy button measurement is now up too, though not to the dangerous level.

The gym manager is working out a programme for me with the exercise and I've also just started cycling to work.

I've been trying to work out the nutrition side of things. I already eat gluten free, low alcohol and not particularly high grain. Weekends are my main problem I think.

I've been googling solutions, but wonder if any of you have been in this boat and what you did.

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22 replies

Latest reply was from anne

Deborah

Veteran

Anne I avoid these kinds of 'assessments' at all cost lol. All I can recommend would be high protein / low carb diet and exercise. You look fantastic and a lovely and slim so maybe it's just the type of foods you re eating that contribute to this??

anne

Veteran

Deb, I know it has worked a treat with you!! I already do fairly high protein, and not that much carb (though not as restrictive as your plan, which I have looked at in detail) I have decided to cut down gradually, and try for less sugar, just 1/2 cup of carbs at nights, and nothing to eat or drink after tea. And try to eat on weekends more like I do the rest of the week, which is hard, because the food is there whenever I want it!

Thanks for the compliments - I don't feel I look too bad either - but it is a health thing. It is very common to put on weight after a celiac diagnosis because the gut heals and absorbs more nutrients. It's clear I need to be a lot more careful than I have been most of my life!

cheryle (Dianthus)

(website)

Veteran

Anne, the body composition tests are notoriously inaccurate so the difference may not be as significant as you think. I also think you look slim and fit but know it isn't about how you look, it is about how you feel.

I try to not eat sugar or sugar substitutes/grains/dairy and do eat a lot of lean protein, fruit, veggies and healthy fats. My BMI is 22.5 which is pretty much in the middle of the recommended area but my doctor has suggested I stay a bit higher. She said that there are fewer health risks as women age if they are a bit closer to the higher end of the healthy range. I found that quite interesting.

Anonymous

I'm afraid to even get started on this subject as I may never stop as this is a massive struggle for me right now ) You mention only starting an exercise program - that could be a big factor right there if you haven't been working out regularly . Most sources recommend a minimum of 30 mins of cardio-based activity every day of the week - and more like an hour a day 5-6 days a week. If your diet is already good, the exercise component will help you burn calories and body fat.

I'm not sure how old you are, but accumulating fat around the middle is dangerous as we age, yet predictable as we head into menopause. All sorts of things make that happen.

Jules

Veteran

See what your gym trainer has to say, but in my experience weight training is the most effective thing for increasing muscle and decreasing fat.

anne

Veteran

Hi Cheryle, Thanks, yes I know there are plenty of inconsistencies - but it was the same person making all the measurements, which is recommended, and it was pretty clear that the trend was upwards in measurements (except in my hips, which were a tiny bit smaller) as well as skinfold.
My BMI is 22 point something too - that isn't the issue.

I do admire how you have kept up the whole30 thing and wonderered about trying it - I did go without sugar and dairy for a month in March and lost some weight. I love dairy so much though!!

Word Lily

Veteran

You have a recent celiac diagnosis? I've been off gluten for 7 years now.

I'd caution that just because things are gluten free doesn't mean they're healthy. There's lots of sugar and refined carbs in a many GF products. You probably already know this, but it's worth saying. I recommend eating whole foods and avoiding food that comes in boxes.

Angie

(website)

Fashion Stylist

I echo Debs 100%. I wouldn't take those types of assessments to heart.

Do check out your cholesterol levels, insulin levels and blood pressure at the doctor's office though. Those are important measurements to keep track of.

anne

Veteran

Thanks guys -
Lisap - I think I've picked up from some of your posts that this is a struggle and I'm sorry. In terms of your questions about activity, i was already working out - but not as much as 60 mins a day. I usually did one spin class, 2 interval sessions on treadmill and one more run a week. Plus some walking to the bus.

I've just changed my schedule to cycle to work (a 45-65 min trip, though it includes stop times)

I'm in my early 40s. I'm sure that age is affecting this as well and will only get harder

Jules - yes he is creating a weights schedule for me. I'm not a big fan of weights, but this is really motivating me!

Word Lily I was diagnosed last February, and yes, as you guessed, I do already know about GF products tending to have more fat and sugar etc. I think I do have a bad tendency of eating GF treats when they are provided though, especially if people have gone to trouble over it, and at the back of them mind I'm thinking of all the times I couldn't eat stuff. (eg my office tea room has crackers and cookies in constant supply, that I can't eat ever - but today there was a catered event with some lovely GF mini quiches and I ate 4!)

Angie - that's very wise. Thankyou. My blood pressure is fine (he checked that today but I haven't had the other stuff checked for ages, and some of the articles I was reading where saying things like it being more dangerous to be skinnyfat (not the term the gym manager used, btw) than (clinically speaking) obese - in terms of those sort of things.

gradfashionista

(website)

Veteran

Echoing what others have said about the inaccuracy of most body-fat measuring devices, and the need to keep an eye blood sugar/insulin levels. Dietary changes make the most difference in reducing body fat.

While cardio is great for many reasons, it doesn't change body composition--you can often watch the same people using the same cardio machines, year-in, year-out, at your local gym, with minimal change to their physique.

I would suggest incorporating strength training into your fitness program. Free weights are best, and body weight exercises (push-ups, squats, etc.) can be very effective. If you eat a bit more than what you are eating now, and you strength train, you will put on muscle/bone mass with minimal fat gain.

ETA: Most trainers aren't worth their money because they rely excessively on cardio and weight machines. Because the machines do the work, the trainers don't have to teach clients how to squat/bench/press/deadlift properly, and they themselves often do not know how. Further, the machines isolate a relatively small subset of muscle groups, whereas the squat, bench, press and deadlift are full body exercises that recruit many more muscles.

annagybe

(website)

Veteran

Everything I've read is that Bod Pod and DEXA are the most accurate body fat measurements.
Calipers don't measure visceral fat, which is potentially more dangerous.
http://www.mayoclinic.org/heal.....t-20045809
And echoing others, weight training builds muscle. As people age you lose muscle mass. You are very cardio focused, know disparagingly within the weight training world as a cardio bunny.

ETA other info

http://www.livestrong.com/arti.....se-weight/

http://www.nerdfitness.com/blo.....ight-train...

SandyG

Veteran

This is long and very personal but hope it helps I eat gluten free and mostly low alcohol too. GF foods tend to be high in sugars to tweak the flavor so read labels carefully. I've found that eating fructose and fructans (fruit and vegetable sugars that don't get processed properly) will leave my stomach sticking out like the world's oldest cherub, accompanied by huge food cravings and that slight yet unstoppable weight gain regardless of activity or fitness condition. They're common symptoms of fructose maltolerance. Last year biking 3-4 miles with the dogs and daily active dog walking improved my cardio fitness and doggy obedience but didn't begin to change my rounded tummy or 34% body fat.

Recently I started two hard-but-doable strength training or kettle bell workouts, about 10-30 minutes each twice a week, and briskly walk hills for an hour a couple times a week, similar to a long HIIT workout. In two months I've lost 8 pounds, my stomach is flattening out nicely, and body fat measurement ... drum roll ... got reduced to 28%. I'm thinking about adding another hill walk (the dogs love it) and cheerfully anticipate an extra glass of wine.This new strength work (minus the wine) has been the key to shifting my metabolic process in these favorable ways. It's a treat to share my workouts here and know the combination of low fructose + strength training might help someone else, too.

So to echo Gradfashionista, consider strength training. And I think everyone can read about fructose and consume less of it.

Carla

Veteran

Seconding Jules, GF, Sandy G, and others - weight or strength or resistance training is the way to go.

Though I don't enjoy working with weights (and free weights are better than machines) it is the VERY BEST workout for improving a slowing metabolism and improving the muscle-to-fat ratio. It is also something most women need to add to their fitness plan after 40.

rachylou

Veteran

Was just watching this show on tv (Southern Fried Fitness). Hostess says weight/strength training (!)

Brooklyn

Veteran

I agree that strength/weight training sounds like the way to go.
I have also been hearing a lot of stuff about the benefits of intense interval cardio training (going really flat out but only for short periods as opposed to, say, jogging for long periods). You may be doing this already. Here is link to recent TV story if you are interested - it does talk about it being beneficial for visceral fat:
http://www.abc.net.au/catalyst/stories/4319131.htm

Sal

Veteran

Anne I think you have received good advice. My metabolism definitely slowed as I hit my 40s and I have had to increase my exercise to remain at a similar size. I think High Intensity Training has really helped my muscle development and strength - I used to run but was hopeless at it, then tried just walking which was not enough for me, but the gym work is really helping me.

catgirl

Veteran

Just wanted to throw indoor climbing into the mix for strength training. I am bored to tears by weight lifting and the like, but hauling my own arse up a rock wall does wonders for me mentally and physically, plus it's social time with my climbing partner who is a close friend. Try it!

anne

Veteran

AAAH - I just wrote paragraphs of response and had connection problems submitting!!!

anne

Veteran

Okay - lets try again.. (the shorter version)

Thanks to all of you who suggested weight training. This is indeed exactly what will be happening with the programme the PT is writing up for me. And the PT, I am pretty sure, is not the weight machine preferring sort that GF was talking about.

SandyG - thanks so much for adding your story. It is so encouraging to see that a change in exercise could make that much difference and in only 2 months!!

I don't think the fructose thing applies to me personally (1. I don't eat much fructose and 2. Apart from monthly cycle issues or when I eat too much of certain fats, I don't have a huge bloating problem)b but I hope your recounting this will help others.

Sally and Brooklyn, I have kind of being doing HIIT already - my spin class is in that format, and so is my interval training on the treadmill. But they are much longer than the link Brooklyn talked about the the treadmill ones are more of the sort you find if you google " how to improve your 5km times" If I have to cut down on internal training to do all these weights I may include that 6 minute workout!

Sally, I am not good at jogging either but I do love it. I have particularly enjoyed being part of park runs this year, though as I often run with my daughter I go at her pace though that is only a couple of minutes slower than mine and a kind of interval session in itself.

anne

Veteran

Una, I forgot to say that rock climbing is indeed very appealing. My Mum goes every week and loves it and she is in great shape for her age. However it is just too expensive where we live. In addition I have started to have a few problems raising my right arm which may make it problematic.

Helen11

Veteran

You've already received such good advice, I can't add anything except to wish you success with the new plan. Cross fit is the buzzword here......but not done to extremes. Lots of very strong healthy fans.

anne

Veteran

Helen, yes Crossfit is very popular here too. I think it is out of my price range though! (My current gym price is reasonable because it is run by the building management of the office building I work in)