Why 'Skinny Fat' Could Be Harming Your Health More Than You Think

The term 'skinny fat' describes people with a normal BMI but high body fat levels and low muscle mass. While not a formal medical diagnosis, it has been linked to serious health risks, including insulin resistance and heart disease. Recent research also suggests connections to cognitive decline in later life. A normal-weight person can still carry excess fat, particularly around internal organs. This condition, known as metabolic obesity, normal weight, raises the risk of high LDL cholesterol, hypertension, and insulin resistance. Over time, chronically high insulin levels may worsen fat storage, especially around the belly.

Several factors contribute to this body composition, including genetics, poor diet, and lack of exercise. Ageing and hormonal shifts—particularly in older adults and postmenopausal women—also increase susceptibility. Diets heavy in refined sugar can further disrupt metabolism and muscle maintenance.

Studies from 2021 to 2026 have explored links between this metabolic profile and cognitive decline. Insulin resistance and visceral fat appear to drive inflammation, affecting brain health. Some trials, like the FINGER study, show that diets such as the MIND diet may improve metabolism and slow cognitive deterioration. Researchers now refer to Alzheimer's as 'Type-3 Diabetes' due to its ties to brain insulin resistance.

For those over 65, the risks are even greater. Data indicates higher all-cause and cardiovascular mortality rates in this group when metabolic obesity is present. Regular strength training and a balanced diet can help counteract muscle loss and reduce metabolic risks. Addressing insulin resistance early may also lower the chances of long-term complications, including cognitive decline. Health experts recommend monitoring body composition beyond BMI to identify hidden risks.