5 Simple Ways To Stop Being ‘Skinny Fat’

Australians have already spent over $280 million on weightloss products this year, with 75 per cent of individuals admitting it is in the hope of becoming ‘skinny’. But when it comes to being skinny, just how healthy is it?

RELATED: What Is The Parisian Diet?

One in four skinny people have pre-diabetes and are metabolically obese (according to the Journal of the American Medical Association) making ‘skinny fat’ one of the fastest growing medical conditions. Also termed Metabolically Obese Normal Weight (MONW) it is used to describe a person who is in an ideal weight range but has more body fat than is healthy.

According to Sheila Zhou, expert scientist at USANA high-quality supplements, “Most people don’t realise that there can be health complications to being thin. Being ‘skinny fat’ puts your body under a huge amount of pressure, including added fat around your organs, high cholesterol, and poor blood circulation. However, there are simple ways to get your health back on track.”

Ms. Zhou shares her expert tips for taking the fat out of ‘skinny fat’:

1. Put down the bubbles. It doesn’t sound like much, but saying goodbye to your favourite soft drink can help rid your body of dangerous toxins. The artificial sweeteners in soft drinks mess with your body’s chemicals and their processes, therefore altering your metabolism. Even diet soft drink is just as bad for your health as fried food[3], so there is no escape!

2. Pump more iron. As ‘Skinny Fat’ is essentially too much fat and not enough muscle, weight training is an effective and simple solution. Strength training causes your body to keep the lean muscle, instead of using it as fuel[4]. Weights also activate core muscles, which help organ function.  So, put your runners away and start on those reps.

3. Refuel your oil tank. Sound fishy? It’s not! Even though most of us think oily foods are unhealthy, it is actually the opposite. Omega-3 fat rich foods such as salmon and sardines are delicious ways to reduce blood pressure and stabilize cholesterol[5].

4. Put the kettle on. Stress is one of the main causes of ‘Skinny Fat’, but never fear, rather than quitting your job, the solution is as simple as drinking more tea! Research shows tea heightens emotions of relaxation, and lowers our levels of cortisol after a stressful task[6].  So swap the coffee for tea and you are already one step closer to being a picture of health!

5. Sleep away the cravings. Everyone loves sleep, but how many of us actually get the required 7 to 8 hours a night? If you ever needed an excuse, this is it. It’s been scientifically proven that sleep deprivation alters your metabolism and increases cravings for carbs and sugar[7].  So there’s no need to ever feel guilt about wanting an early night; you’re actually loosing fat from it.

USANA’s HepaPlus contains choline, a substance which helps to emulsify (break down) fats. This helps them to be removed from the liver. Food sources of choline include eggs, beef, salmon, wheat germ and broccoli. All of these ingredients not only help cleanse and remove fat in liver but they also help to regenerate cells. 

November 19, 2014

Is your job making you fat?

Desk bound office workers are getting fatter and more lethargic according to a firm of consultants that specialises in corporate fitness.

Health Works staff say they are seeing a rising tide of kilos, cholesterol, fatigue and inactivity amongst the hundreds of offices they visit to either operate in-office gyms or to run health programs.

The company’s anecdotal evidence is reflected by Australian Bureau of Statistics research that shows a greater number of us are struggling with our weight.

The proportion of adult males classified as overweight or obese increased from 46 per cent in 1989-90 to 52 per cent in 1995 and 58 per cent in 2001. Over the same period 32 of females were classified as obese in 1989-90, 37 per cent in 1995 and 42 per cent in 2001.

Workplace manager of Health Works Nicole Graham told CareerOne that the sedentary nature of many jobs today coupled with longer working hours had proved a recipe for creeping kilos.

The good news, she says, is that it actually takes very little effort to stay in shape.

“A lot of people think they have to go to the gym for an hour a day to get any fitness,” says Ms Graham. “In reality, if you exercise intermittently during the day you accumulate just as many health benefits as doing that gym workout.”

Walking 20 minutes to public transport, using the stairs at work twice, going for a short walk at lunchtime and then taking the dog or kids for even a short a walk at night might be all you need.

“People who take 10,000 steps a day are likely to be of normal weight, while those taking less than 5,000 steps a day are likely to be obese,” says Ms Graham.

January 28, 2003

Is your job making you fat continued

Ms Graham said that a brisk 10-minute walk to the Post Office at lunchtime would be the equivalent of 2,000 steps. Strolling the same distance would equate to 1,300 steps. According to Health Works, a good 30-minute walk is equal to 5,000 steps – or half the daily requirement.”If you can incorporate 30 minute walks into your day, say to and from the station or bus stop, you could find you have done enough physical activity to keep your weight stable without having to find a big block of time,” says Ms Graham.

“Brisk walking burns up just as many kilojoules as swimming, golf or cycling when done over the same period of time,” she says. “Stair climbing is also brilliant. Each time you mount one stair you account for one step.”

“People need to remember that any physical is good for them and will assist in approving their health.”

And diet?

“You can’t get someone to change everything all at once but of course diet is important to maintaining a healthy weight.

“We just want to get office workers more active first because we believe that activity will boost their energy levels, and make them feel more motivated and therefore interested in healthier food.”

Story by Kate Southam, editor of CareerOne. Go to for more career related articles. Job hunting and workplace questions can be directed to CareerOne by emailing:

January 28, 2003