01｜瘦 ≠ 健康：我們是不是誤會很久了？
她穿 XS、吃得少，照片裡沒有一點贅肉。你以為她很健康、很自律，可能還有在健身。
但她常常疲倦、月經不規律、肌力不足，甚至健檢報告亮起紅字。這不是少數人的狀況，而是一種常見的隱性體態：Skinny Fat。
Skinny Fat（瘦胖體型）指的是外觀看起來纖細、體重正常，但其實肌肉量偏低、體脂偏高。
簡單說就是「瘦得不健康」。雖然不胖，但身體代謝力不足，脂肪累積在內臟周圍，與肥胖者的慢性風險相同。
02｜為什麼這種體態，對健康更危險？
Skinny Fat 的風險，不在於「你胖」，而是「你以為你不需要改變」。
因為外觀看起來還行，很多人會忽略鍛鍊或飲食改善，等到數據異常、症狀出現時，黃金調整期早已錯過。
這類型的人常見問題包括：胰島素阻抗、糖尿病前期、血脂異常、高血壓、骨質密度下降。
你可能沒有明顯疾病，但每一次健檢都離紅字更近一步，整體代謝、能量都慢慢失調。
一位 32 歲女性上班族，身高 160、體重 48，看似健康。但她有經前焦躁、掉髮、便祕、運動後疲憊不堪，健檢報告顯示肌肉量偏低、內臟脂肪偏高。這，就是 Skinny Fat 的寫照。
03｜為什麼現代人越來越多 Skinny Fat？
這不是一個人的問題，而是整個時代的體態症狀。
根據《Journal of Obesity》的研究，有超過 30% 體重正常的成年人其實是 Skinny Fat，尤其亞洲女性比例更高。
主要原因包括：
- 久坐上班、運動時間少
- 熱愛低碳、少油、輕盈飲食，卻忽略蛋白質與肌肉維持
- 崇尚「輕盈纖瘦」，而不是強壯健康
- 生理與心理壓力大，導致荷爾蒙紊亂，脂肪分布異常
04｜如何真正改善 Skinny Fat 體質？
這不是「再減 3 公斤」的問題，而是需要重新調整身體組成。
換句話說，不是變更瘦，而是變得「有力氣」。
具體行動建議如下：
- 重量訓練：每週進行下肢或核心肌群鍛鍊，讓脂肪轉化為肌肉。
- 補足蛋白質：每公斤體重攝取 1.2–1.6g 蛋白質，協助肌肉修復與增長。
- 停止節食型飲食法：少油少鹽不等於健康，長期熱量攝取過低反而降低代謝率。
- 定期做 InBody 或體脂分析：別只看體重，真正關鍵是肌肉與脂肪比例。
- 穩定荷爾蒙與睡眠品質：這些因素會直接影響代謝與脂肪儲存。
05｜更新健康觀：2025了，我們該對「瘦」這件事誠實一點
過去我們以為「瘦就是健康」，甚至以瘦為榮、為美。但瘦，不該只是穿得下 S 號。
真正的健康是什麼？是有力氣上下樓梯，是月經穩定，是可以快樂地吃飯、睡好覺、不怕未來的健檢。
Skinny Fat 是一面鏡子，它提醒我們：瘦只是視覺，健康是系統。
從今天起，請開始重新提問自己：
與其問「我還能不能瘦兩公斤？」不如問：「我的身體有力量嗎？我真的感覺活著嗎？」
01｜Skinny ≠ Healthy: Have we misunderstood this all along?
She wears a size XS. She barely eats. No visible fat anywhere. You might think she’s the perfect fitness inspiration.
But she’s always exhausted, her periods are irregular, her muscles feel weak, and her health reports keep turning red.
This isn’t just a random case—it’s a common condition called “Skinny Fat.”
Skinny Fat refers to people who appear slim and have a “normal” weight, but carry a high body fat percentage and low muscle mass.
In short: they’re “thin but unwell.” Beneath the surface, visceral fat builds up, metabolism slows down, and chronic risks silently grow—just like in people who are visibly overweight.
02｜Why is this body type more dangerous?
The problem with being skinny fat isn’t the fat itself.
It’s the illusion that “you don’t need to change.”
That’s what makes it more dangerous. People with this body type often delay taking care of themselves—until it’s too late.
Common red flags include: insulin resistance, prediabetes, abnormal blood lipids, high blood pressure, low bone density, and constant fatigue.
You may feel “fine,” but your bloodwork says otherwise. Every year, your results inch closer to the danger zone.
One 32-year-old office worker—5’2”, 106 lbs—looked lean on the outside. But she had irregular periods, hair loss, poor digestion, and low energy. Her scans revealed high visceral fat and low muscle. That’s skinny fat, in real life.
03｜Why are more people becoming skinny fat?
This isn’t just a personal issue—it’s a modern epidemic.
According to the Journal of Obesity, over 30% of adults with a “normal” BMI are actually skinny fat.
Among Asian women, the rate may be even higher.
Why?
- Long hours sitting at desks, little strength training
- Popularity of restrictive or “clean eating” diets with too little protein
- Diet culture that praises being light—not strong
- Chronic stress and hormone imbalances shifting fat storage
We’re not inactive—we’re just moving the wrong way.
We’re not starving—but we’re undernourished.
04｜How do you actually fix a skinny fat body?
This isn’t about “losing 3 more pounds.”
It’s about reshaping your body composition—less fat, more strength.
Here’s how to start:
- Lift weights: Prioritize lower-body and core training to build real muscle mass.
- Eat more protein: Aim for 1.2–1.6g of protein per kg of body weight to support growth.
- Ditch restrictive eating: Low-oil, low-salt doesn’t equal health. Undereating slows your metabolism.
- Track with InBody or body fat scans: Your weight may stay the same, but your ratio matters.
- Stabilize your hormones and improve sleep: These hidden factors influence fat storage and energy more than you think.
You don’t have to become a bodybuilder. But for real health, you do need some muscle.
05｜It’s 2025—Let’s Get Honest About “Being Thin”
We’ve been taught that thin = good. That small clothes and smaller bodies equal health.But here’s the truth: real health isn’t a number. It’s how much energy you have, how stable your cycle is, how resilient your body feels
Skinny fat is a mirror. It reminds us: looking lean is just visual—true health is functional.So maybe it’s time to reset our beliefs.Health isn’t about fitting into a size small. It’s about carrying your own groceries, feeling good after a meal, and facing your next health checkup with calm.
From today, stop asking “Can I lose 2 more kilos?”
Instead, ask:
Does my body feel strong? Do I truly feel alive?
