We all know someone who looks slim —maybe they wear a size 8 or 10—but constantly feel low on energy, struggle with belly fat, or can’t seem to improve their fitness. That person might even be you. Welcome to the world of 'skinny fat'. It sounds like an oxymoron, but it’s a genuine and often undetected issue. The clinical term is ‘normal weight obesity’, and it’s far more widespread than you’d think.
Let’s unpack the science, dispel the myths, and reveal the ultimate tool for understanding your body composition: the DEXA scan. Because when it comes to getting serious about your health, the bathroom scales simply won’t cut it—you need real data.
What Does 'Skinny Fat' really Mean?
Being ‘skinny fat’ means your BMI (Body Mass Index) is in the normal range, but your body fat percentage is high and your muscle mass is low. You might look lean on the outside, but underneath, you could be carrying a worrying amount of fat—particularly the dangerous kind known as visceral fat, which wraps around your internal organs.
Unlike the fat you can pinch (subcutaneous fat), visceral fat lies deep inside your abdominal cavity, surrounding key organs like your liver and pancreas. It’s metabolically active and strongly linked to serious conditions like type 2 diabetes, heart disease, and some cancers.
What us the truth About Visceral Fat?
Looks can be deceiving when it comes to body composition. We’re conditioned to think that excess weight equals poor health, while slimness implies fitness. But DEXA scans—and science—tell a different story.
Take Craig, for instance. He’s 5'10", weighs 87kg, and technically falls into the 'overweight' category based on BMI. He doesn’t love cardio but lifts weights regularly and walks daily. When he had a DEXA scan at BodyScan, he was relieved to discover his visceral fat levels were within the healthy range. His scan revealed high lean muscle mass, moderate subcutaneous fat, and very little visceral fat.
In fact, his musculoskeletal structure and muscle symmetry were both solid. While he could benefit from shedding some weight for improved mobility and joint comfort, Craig’s internal health was excellent. Despite the number on the scale, his risk of chronic illness was lower than expected.
Now meet Natalia. She’s 32, 5'5", and weighs 50kg—textbook ‘healthy’ by BMI standards. She’s always been slim, but her lifestyle is largely sedentary, and her diet leans heavily on toast, coffee, and convenience foods. After feeling constantly tired and noticing bloating and cholesterol concerns, she booked a DEXA scan at BodyScan.
The results were eye-opening. Natalia had high body fat, dangerously elevated visceral fat, low muscle mass, and even low bone density. She was, quite literally, skinny fat.
These examples highlight why understanding what lies beneath the surface is so critical. Visceral fat is a major predictor of long-term health risks—and you can’t see it in the mirror.
BMI: Flawed from the Start
BMI remains the go-to health metric for many GPs and fitness apps, but it’s an outdated and overly simplistic tool. It doesn’t differentiate between fat and muscle. A lean rugby player might be labelled ‘obese’, while someone with poor muscle tone and high fat might seem perfectly healthy. It’s time we stopped taking it as gospel.
Why Your Bathroom Scales Are Lying to You
Stepping on a scale only tells you how much you weigh—it doesn't reveal how much of that weight is fat, muscle, water, or bone. Two people can weigh exactly the same but have completely different body compositions.
Even so-called “smart” scales that use bioelectrical impedance can be wildly inaccurate. Their readings are influenced by hydration, food intake, time of day, and other factors. They’re better than nothing—but only just.
DEXA Scans - the Gold Standard
DEXA (Dual-Energy X-ray Absorptiometry) scans are the most accurate method for measuring body composition. Originally developed for bone density analysis, DEXA technology now offers a detailed map of your fat, lean muscle, and bone mass. It doesn’t just show how much fat you have—it shows where it is, distinguishing between subcutaneous and visceral fat.
Questions a DEXA scan at BodyScan can answer include:
Am I carrying too much visceral fat?
How much muscle do I actually have?
Are my limbs balanced in strength?
How do I compare to healthy norms?
And with a BodyCompPro report, all those numbers are transformed into actionable insights. You’ll walk away with clarity—not confusion.
What can high Visceral Fat cause?
Visceral fat is not just ‘extra weight’. It actively interferes with your body’s hormones and internal balance. It’s linked to high blood pressure, insulin resistance, and systemic inflammation—all major red flags for future illness.
And here’s the kicker: you don’t need to be overweight to carry dangerous levels of it. Skinny fat individuals often have more visceral fat than someone visibly larger but with a healthy body composition.
Sitting Is the New Smoking
One of the biggest contributors to being skinny fat? A sedentary lifestyle. Desk jobs, long hours on screens, and minimal physical activity all lead to muscle loss and fat gain. Even if you go to the gym, if you’re not doing resistance training, your muscle levels may still be low.
Muscle is vital—it burns more calories at rest, supports joints, and keeps your metabolism healthy. Lose it, and you lose your body's natural defences.
Myth-Busting: "I am Slim, So I'm Healthy"
This is perhaps the worst assumption of all. Slim people are often overlooked by doctors, dismissed by health calculators, and may even ignore their own risk signs. But slim doesn’t always mean safe.
Being skinny fat is like driving a shiny car with a broken engine. It looks good from the outside, but it’s heading for a breakdown.
Dieting can't fix everything
One of the biggest traps skinny fat individuals fall into is cutting calories without lifting weights. This often results in more muscle loss, not fat loss—making things worse.
To fix the skinny fat problem, focus on:
Strength training – to build and preserve lean tissue
A protein-rich diet – to support recovery and growth
Sleep and recovery – to allow your body to adapt
Stress management – to support hormonal balance
Symmetry Matters
A DEXA scan at BodyScan doesn’t just give totals—it shows where your muscle is distributed. Muscle imbalances between your limbs can lead to injury and limit performance. Whether you’re a professional athlete or a weekend warrior, this information is priceless.
Fixing asymmetries early can keep you moving pain-free and progressing confidently.
Get the Wake-Up Call
Let’s say you’re 35, weigh 60kg, and wear a UK size 10. You’ve never given your health much thought—your BMI looks great and you feel ‘fine’.
Then you get a DEXA scan.
It shows 34% body fat, low muscle mass, and high visceral fat. You’re shocked. But now, you have a roadmap. You start lifting weights, increase your protein intake, and ditch the ultra-processed meals. Three months later, your visceral fat drops, your muscle rises, and you feel better than you have in years.
That’s the power of precision health data.
The High Cost of Ignorance
Poor body composition is behind thousands of preventable conditions—diabetes, heart disease, osteoporosis, even some cancers. And yet many people who look healthy are walking around with ticking time bombs.
You wouldn’t drive a car for ten years without checking under the bonnet. So why would you live in your body without knowing what’s really going on inside?
More Than Just Fat: Bone Health Matters Too
A lesser-known benefit of a DEXA scan is bone health analysis. Low bone density increases your risk of fractures, especially in the hips and spine. Left unchecked, it can lead to osteoporosis—and life-altering injuries.
Research suggests that up to half of all osteoporotic fractures could be prevented with early DEXA screening and the right interventions. That’s a life-saving scan.
Don’t Wait for a Wake-Up Call
If you suspect you might be skinny fat—or even if you don’t—it’s worth finding out. Knowledge is power. And in this case, it could be the difference between a thriving future or one plagued by preventable disease.
A DEXA scan at BodyScan is the most accurate, insightful, and empowering step you can take. It’s not about looks. It’s about what lies beneath.
So ditch the guesswork. Skip the scales. Let science show you the truth.
Book your DEXA scan with BodyScan today and see what your body is really made of.
BOOK NOW!