How to Tell If You’re Skinny Fat, and How to Beat It

There is a mountain of information and advice out there for people who feel they are overweight and for people who feel they are underweight. Perhaps you weigh yourself and seem to be at an acceptable weight, but simply aren’t happy with how you look and feel. This may be a sign that you have become what has commonly been called “skinny fat.” Today we go through what this means and advise what you can do to achieve the body and lifestyle you have always dreamed of.

What is Skinny Fat?

So, what is being skinny fat exactly? While it isn’t a scientific term, skinny fat typically describes a person who is at a reasonable weight for their height and age but has a high proportion of body fat compared to muscle.

How to Tell If You’re Skinny Fat

While there are no clearly defined definitions for what skinny fat is, usually the easiest way to tell if you are skinny fat is visually. A skinny fat person will usually appear doughy with no clear muscle definition. They might have thin arms and a bit of a tummy but still appear skinny looking with a shirt on.

Physically, they may feel weaker than people who are built similarly to themselves and may also feel lethargic and unfit.

Why is Being Skinny Fat a Problem?

So what? Who cares as long as you appear skinny with a shirt on, right? While you may not be overly concerned with how you look while being skinny fat, there are some significant health implications to consider as well. When you are skinny fat you will have a higher proportion of internal fat, also known as visceral fat. Having large amounts of this fat can lead to complications such as heart disease, high cholesterol, insulin resistance, and lower cognitive function.

So even if you are not concerned with how you look, it is worth combatting your skinny fatness for health reasons.

What Can You Do About It?

Luckily there are two straightforward things you can do about your skinny fatness, both of which revolve around building lean muscle. Skinny fat is the result of excess fat proportionally to your muscle mass. Once you have more muscle mass, the fat that you do have will be more flatteringly and healthily distributed throughout your body and be easier to burn off with increased muscle.

So how do you gain this muscle? Here are two key steps:

Resistance Training

Heavy resistance training is far and away the best type of exercise to help you put on lean muscle. There are many great resistance training routines available online that cover barbell training or even just body-weight training. Alternatively, you could approach a local trainer to build a plan specifically for your needs.

Track Your Macros & Calories

None of your hard work in the gym will mean a thing if you aren’t eating right. Muscles are made in the kitchen! The first thing you should do is calculate your TDEE (Totally Daily Energy Expenditure), which can be easily done through IIFYM’s TDEE calculator. This will tell you how many calories you need to consume to maintain your current weight.

When skinny fat, you should counter-intuitively aim for a 10% surplus in calories to help you pack on muscle. You can also consume maintenance calories, but this body fat recomposition will take much longer. You can track your macronutrients through the TDEE Calculator (Protein, Fat, Carbs) to ensure that you are eating enough protein to be the building blocks of your new muscles (the common advice is 1.2 – 1.7g of protein per kilo of body weight).

Achieve Your Goals with IIFYM

IIFYM is your go-to source for expert diet, exercise, and lifestyle advice. Our TDEE calculator is one of the many sophisticated tools that can help you with your weight loss, weight gain, or re-composition journey. Learn how to get started with IIFYM today.

 

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Macro Calculator – Lose Weight The Right Way | IIFYM.com

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FREE MACRO CALCULATOR

Ditch the Diets and Lose Weight While Eating the Foods You Love!

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Step 1

Use our FREE Macro Calculator to unlock your exact, unique macro requirements.

Step 2

Sign up for our IIFYM Meal Plan to get a PERSONALIZED meal plan, created specifically for your macro needs!

Step 3

Begin our progressive home workouts to keep you physically fit and healthy while eating the foods you love

Welcome to the most accurate macro calculator in the world!

We show busy people how to lose weight while eating the foods they love.
Over 20,000 people use our calculator every day, including regular people, personal trainers, dietitians and even doctors! When answering the questions, make sure you’re as honest and accurate as possible.

The more precise you are, the more accurate your results will be!

Macro Calculator • Calculate Your Macros For Free • Macronutrients

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Diet calories based on your fat loss goals

You landed on our macro calculator for one of two reasons:

1. You want an easy way to lose weight, and someone sent you here because they trust our site.
2.  A search engine sent here because you want an easy way to lose weight

In either case, this isn’t a coincidence.

About 10 years ago we created the world’s first and best macronutrient calculator to show people an easy way to burn body fat while eating the meals they love.

Eventually meal plan and fitness coaches asked us to build diet calculators to help their clients reach their ideal body weight.

Now our calorie calculators are used on over 200 websites.

Why are we telling you this? One word: Accuracy.

When people first see their numbers, they kind of freak out a bit; male and female clients alike.
Their fear is that they will gain weight due to high amount of carbs and calories we suggest.

The first question people ask?

“How on earth am I supposed to lose body weight eating so many carbs?“

The truth is that carbs simply don’t make you overweight.

To the contrary, carbohydrates build muscle, increase energy, boost your metabolic rate which helps you lose lbs. while improving athletic performance.

This change allows you to maintain your muscle mass, even if you have a sedentary lifestyle.

The key is to eat the right number of grams of carbohydrates for your body based on your activity level (since your carb intake is directly related to your energy, goals and metabolism).

Remember that our goal is to optimize your metabolic health so your body will burn fat and maintain your muscle mass, with or without exercise. Not for you to gain body fat.

This is why your amount of carb, protein, fats and fiber grams are set up exactly how they are.

We want you to be healthy, happy and fit with a sense of well being rather than hungry and moody.

Let us explain it this way.

The IIFYM macro formula below is the 9th and most accurate one we’ve developed. No other website uses the same weight loss calculations for male and female clients, not even my corporate dietitians & personal trainers.

This is why IIFYM is on the first page of google for over 600 diet and exercise search terms.

Our weight loss program works so well that thousands of people link their friends and family to my macronutrient calculator and as a result we gain favor with Google and get loads of traffic.

In short, you’re here because IIFYM is the most trusted source for accurate macros in the world.

Our hope is that you see your carb intake and get excited that you can eat the meals you love, maintain your muscle mass and lose weight in the process.

We are glad you are here and excited for you to get lose the pounds for good!

Scroll down and be as honest as possible to get the most accurate macros and calorie intake for your weight loss goals.

We determine your weight loss calories based on several basic points of data.

Your age, height, weight, gender, activity level and the goal of the amount of pounds you want to drop.

We used this information to calculate the number of calories your body uses per day. More more info about your current lifestyle the better.

This data we collect above will guide us closer to your ideal weight loss metrics, so it is uber important that you enter the right info and click the right buttons.
Here is how it works:

TDEE, (total daily energy expenditure) = The number of calories you need per day to maintain your energy (not including your fitness workouts)
To get this we follow a specific formula that is much more advanced than the Mifflin St Jeor that so many other nutrition coaches use. We analyze your energy output for an entire week, then split it up in to the appropriate ratio for each day.
We analyze your BMR – Basal Metabolic rate (the number of calories you burn at rest)
We look at your NEAT – Non Exercise Activity Thermogenesis (the calories you burn while being active; working, playing, fidgeting and all other physical activity beside working out.
We examine your EAT – Exercise Activity Thermogenesis (the calories you use while lifting weights, strength training, cardio and all other strenuous physical output from your exercise routine)
Finally, we take in to account your TEF – Thermal Effect of Food (the energy that is required to digest your food in to nutrients it can use to repair muscle and complete all other bodily functions)

Together, all of these numbers add up to your TDEE. Which we then use to create a moderate caloric deficit to trigger your body’s fat loss response, week after week.
Basically, we shift the energy balance in favor of your body fat being used as fuel and POOF!! You get leaner and drop the lbs.

In order to for this to work you need to consume less calories than your body needs.

A calorie deficit of 15-20% off of your TDEE is used as a safe caloric deficit to shoot for to insure fast fat loss so you maintain your lean muscle mass.

To gain muscle, you need to consume slightly more calories than your TDEE. This is not a new concept whatsoever but many of today’s current dieting coaches get it wrong.
Rather than let the diet do the work, they try to use fitness as the deficit which is a horrific idea. Our macro calculator uses a safe and conservative caloric surplus calculated at 5-10% over your TDEE to encourage muscle growth without packing on too much unwanted body fat.

In either case, our plan will provide the perfect macronutrient ratio that will work for you regardless of the success you’ve been denied from other body building coaches and so-called instagram models. I designed it that way from the very ground up so that our readers learn how to reach their goals, and confidently understand the essential conditions that are optimal for humans to access perfect protein saturation levels, for example.

Without this kind of attention to detail, I really don’t think that average people (beginners, natural bodybuilders and novice athletes) will benefit from the difficult and intense programs that these certified coaches continue to push on social media.

At the end of the day getting in the best shape of your life is pretty simple.

• Eat less food than you were eating when you gained weight
• Move your body more than you currently are, to help get your blood flowing (this will also help with digestion which is a good thing).
• Focus on being consistent. Though accuracy is super important and pretty much, undeniable.
• …and if you can, try to get a wide variety of foods that are high in micronutrients, minerals, electoleyes, phytonutrients, plant sterols and probiotics (fermented foods are easy enough).

Otherwise, get loads of sleep, lower stress and perform those things that add to your happiness rather than add to your chaos and before long, you will have the physique and the life you want.
You deserve it, and we are here to help.

 

 

Eat the Foods You Love.

Get the Body You Want.

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The Original IIFYM • If It Fits Your Macros • The IIFYM Macro Diet

Why IIFYM?

Take control of your weight-loss journey while eating the food you enjoy!

This is NOT a diet!

No foods are off-limits! As long as it fits your macro requirements, you can eat whatever you like.

Easy weight loss!

If your goal is to lose weight, we guarantee you will achieve this EASILY if you follow your unique plan. You’ll enjoy delicious food as you watch the pounds melt away!

Personalized Meal Plans + HOME Workouts

Take the hassle out of tracking your macros with a Meal Plan tailored to your exact unique macronutrient needs. Our IIFYM Meal Plan takes care of everything, recipes and shopping lists included!

Why IIFYM?

Take control of your weight-loss journey while eating the food you enjoy!

This is NOT a diet!

No foods are off-limits! As long as it fits your macro requirements, you can eat whatever you like.

Easy weight loss!

If your goal is to lose weight, we guarantee you will achieve this EASILY if you follow your unique plan. You’ll enjoy delicious food as you watch the pounds melt away!

Personalized Meal Plans + Home Workout Programs

Take the hassle out of tracking your macros with a Meal Plan tailored to your exact unique macronutrient needs. Our IIFYM Meal Plan takes care of everything, recipes and shopping lists included!

HOW TO GET STARTED

TRACKING MACROS

USE OUR

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If you’ve tried dozens of diet plans that didn’t work and are ready to finally lose the weight and keep it off, the time is NOW!

Discover Your

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NOW

I'M A WOMAN I'M A MAN

If you’ve tried dozens of diet plans that didn’t work and are ready to finally lose the weight and keep it off, the time is NOW!

Discover Your

UNIQUE MACROS

NOW

I'M A WOMAN

I'M A MAN

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It’s Time to Ditch These Fad Diets in 2020

We know it takes a lot of hard work and dedication to lose weight.

Many people are often tempted to speed up the weight loss process through the latest dieting craze.

But dieting doesn’t need to be a miserable experience where you undertake extreme measures that deprive you of calories and eliminate specific food groups and nutrients.

Fad diets, which you often see promoted by celebrities and social media influencers, can do more harm than good – they tend to lack sufficient research and evidence of their effectiveness and long-term sustainability, and in some cases, they can hurt your progress and health.

Some fad diets are so restrictive they involve completely ditching solids for liquids, or eating (presumably) like a caveman.

Your weight loss and weight management diet should be a positive and sustainable journey, consisting of foods and nutrients that are non-restrictive, healthy, invigorating and enjoyable.

Read on for three fad diets it’s time to leave behind in 2020.

Keto

You’ve probably heard of the Keto diet – that is unless you’ve been living under a rock. Keto, short for ketogenic, has been one of the biggest crazes over the past few years and consists of a diet low in carbs and high in protein and fat.

By cutting carbs completely, your body is put in a state of ketosis, essentially a survival mode which burns fat stores for fuel.

The benefits of Keto, as outlined in one of our previous blog posts, include:

• It’s an effective way of dieting and getting the results you’ve always wanted – fast

• While in ketosis, the liver takes fat and transforms it into ketones. Ketones can be seen as fuel cells for muscles and brains. This can help with cognitive functioning making you feel sharper and more alert.

• It has been shown the Keto diet can help regulate cholesterol, triglycerides, blood sugar and insulin levels. This can be a huge win for those with specific types of diabetes and PCOS and can reduce the risk of heart disease through the lowering of triglycerides.

However, the consensus of nutrition experts is that the cons of a Keto diet far outweigh the pros.

Some of the main cons include:

• It can cause flu-like symptoms, headaches and nausea

• Lack of fibre can impact the regularity of bowel movements, causing one to feel “backed up”

• Eating fewer carbs isn’t necessarily a good thing, especially for athletes and highly active people who need carbs for optimal energy, performance and endurance.

• The lack of sugar from the diet can cause brain fatigue, impacting your focus, and low energy

• A diet high in saturated fats and meats can increase cholesterol and in turn lead to a negative impact on heart health.

Further, while you may get results fast, it is a tough diet – and potentially unhealthy long-term – to sustain.

“I did more of a low carb approach but was still following keto meal plans,” a commenter on a previous blog post wrote. “Although I got great results the first 3 months it’s hard to be sustainable when you miss your favorite foods.

“It gets hard to keep getting creative with meals and you find yourself going to the same go-to’s. One cheat and it will throw your whole plan off and it’s hard to go back to the keto way of eating.

“I found myself binging and saying I’ll start fresh tomorrow. Although many do great on it, it’s very tough to stay consistent for a long period of time before caving for something you miss.”

Raw food

The raw food diet is making a comeback in 2020, after peaking several years ago.

The idea behind eating only raw foods is that natural enzymes and other nutrients in foods break down when cooked above 116°F. This in turn helps with digestion and the absorption of nutrients.

“The raw food diet encourages people to eat only raw (never heated), unprocessed foods,” dietician Chrissy Carroll of Very Well Fit said. “While eating more produce is advantageous, experts say there’s no reason to avoid cooking it.

“This diet may put people at risk for food-borne illness if raw meat and dairy are consumed.”

Moreover, cooked food has nutritional, safety and tasty benefits (food should be enjoyed, right?). For instance, asparagus and mushrooms provide more nutritional value when cooked, and baking or roasting vegetables significantly enhances natural flavors.

The raw foods diet is also very restrictive, meaning it is very difficult to sustain long-term.

Liquid diets

Teatoxes and juice cleansing are weight loss methods that should be avoided as they can cause unpleasant side effects (i.e. diarrhea and dehydration), cause harm to body and mental and physical performance, and are definitely not sustainable.

The only positive to consuming so much fruit and vege in liquid form is the boost of vitamins. It could also lead to short-term weight loss, but it’s certainly not a healthy method.

“Dehydration can lead to fainting, weakness and headaches,” Michael Jay Nusbaum, MD, of Prevention said. “It can also lead to an increase in hunger.

“When you flush your colon, you disrupt the bacterial colonization that actually helps you. As a result, your gut microbiome becomes out of balance, leading to digestive abnormalities.”

Other major downsides to juice cleansing include:

• Nutrient deficiencies, due to lack of protein, healthy fats and vitamins obtained through other sources such as B12

• Juicing strips fruit and vegetables of fibre, and fibre is important for healthy gut bacteria

• Lack of protein can lead to muscle and bone loss.

• Low calorie content can bring on cravings, dizziness, fatigue and headaches

Balance is key

A well-balanced diet offers amazing health benefits, leading to sustainable weight loss and weight management. It can also reduce the risk of disease and health problems, while providing you with optimal physical and mental energy.

Eating a range of food groups is also more enjoyable than restricting yourself with fad diets.

IIFYM, for instance, provides you with a non-restrictive diet plan, allowing you to eat whatever fits within your macros. This makes the weight loss process both enjoyable and sustainable.

Check out our meal plans here.

 

8 Motivation Tips for Home Workouts

COVID-19 has affected everyday life, changing where and how we work and workout.

We know it can be difficult to stay motivated during these tough times, especially when many of us are cooped up at home all day.

But it is important to stay active and healthy, perhaps now more than ever, for not only your physical health but your mental health too.

Don’t let lockdown undo all your hard work in the gym and kitchen, or stop you from setting new goals.

Read on for 8 tips on how to stay motivated during lockdown and build a killer body.

Routine is key

The days can easily blur together when you are stuck inside most of the day, which is why maintaining a regular workout routine is a good idea.

Planning and structuring your day to include plenty of time for work, exercise and leisure, along with any other commitments, will help keep you productive, less stressed, and from forming bad habits. Even just squeezing in a 15 to 20 minute workout session, training at a challenging intensity, is very beneficial for mood and health.

It’s much easier to stick to a routine when it is written down and displayed somewhere you will see it every day without fail.

Furthermore, ticking boxes and tracking your progress is a sure-fire way to stay motivated.

It’s important to remember that it gets easier to stick to a routine the longer you commit. In time, working out will become as much of a staple in your everyday life as eating breakfast in the morning.

Dedicate a space in your home for workouts

Whether it be in the lounge, garage, or yard, creating a space where you can regularly and safely workout is crucial to sticking to your fitness schedule. A dedicated space will not only remind you to exercise but will serve as a motivator.

Take it one step further and always have your fitness clothes and equipment – a mat or towel is more than sufficient – readily available for use, so you will not have to waste time scrounging around for something to wear or have to reshuffle furniture every time you workout.

Stay connected

Working out with friends, family or other members of your household can be the perfect motivator, as you can pick each other up and spur each other on when you’re feeling down or not in the mood. Plus, it can be a lot more fun working out with a friend than on your own.

Despite the physical limitations brought upon us by COVID-19, we are still able to stay connected and interact with each other through social media and video chats.

So, call a buddy or a group of friends and hit a virtual workout. To mix things up, you could set challenges for one another.

Pump yourself up with your favourite tunes

Never underestimate the power of music. Good beats can inspire you to take your workout up a level and keep you motivated for longer, as, according to Scientific American, music “distracts people from pain and fatigue, elevates mood, increases endurance, reduces perceived effort and may even promote metabolic efficiency.”

Change your mindset

It’s easy to slip into a state of laziness or self-loathing – so it’s important to focus on the positive aspects of working out, such as the rush of endorphins and release of built up energy and stress.

Get some fresh air and go for a brisk walk or run. It can completely shift your outlook and recharge your mental batteries – as sunlight is thought to improve mood and help you feel more calm and focused through the release of a hormone in the brain called serotonin.

Set realistic goals

Crushing specific short-term goals on the road to your ultimate goals is a great motivational tool, making the journey feel more satisfying and less daunting. Top athletes and successful businessmen all do this.

Try the SMART (specific, measurable, attainable, relevant and time-bound) goals method to lay out what it is you want to achieve.

Virtual workout videos and plans

Lacking inspiration or don’t know how to create your own home workout routine? There are thousands of great online health and fitness programs out there run by fitness professionals, with many offering free trials for new members and affordable short and long-term plans.

Social media is another fantastic source for workout content. On YouTube, for instance, you’ll find a plethora of free videos posted by personal trainers, fitness influencers and instructors.

Eat healthy, follow a meal plan

Following a healthy, nutrient-rich diet offers numerous benefits such as improving your energy levels, which in turn will make you more eager to get your sweat on.

If you need some guidance or don’t want the hassle of carefully planning each and every meal, our personalized IIFYM Meal Plan is a fantastic option.

Our meal plan saves you time, offers flexibility, tasty dishes and will increase your micronutrient intake, allowing you to stay motivated, focused on crushing your fitness goals and reaping the rewards of a healthier lifestyle.

We also have a range of special bundles on offer, which include full fitness training programs and other bonus benefits.

 

Why You Should Follow A Personalized Meal Plan

Are you trying to lose weight but feel confused about what foods fit your macros?

It can seem very overwhelming at first, when you’re on your own trying to figure out exactly what to eat, how often, how much, and how to even cook such meals – especially with all the conflicting information available in books and on the internet.

Why use a meal plan?

Our personalized IIFYM Macro Meal Plan is a great option for burning fat that takes all the hassle and stress out of planning your meals, while allowing you to eat whatever you want. That’s right – If It Fits Your Macros, it can be eaten free of guilt.

A detailed laid out meal plan will save you time trying to fit your macros, helping you keep your eyes on the prize and striding towards achieving your weight loss goals. In the process you will learn a ton about nutrition and what foods fit not only your macros but your lifestyle.

What if you suffer from pesky allergies, or have strict dietary restrictions such as lactose intolerance, diabetes or celiac disease?

No problem at all. We cater our meal plans to suit every possible dietary need – from vegans and vegetarians to pescatarian and pollotarian – or dietary restriction without sacrificing a single crumb of quality.

Enjoying your meals is a surefire way to ensure you stick to your plan, keep an eye on your macros, and thus fast track your weight loss process. You’ll be happy to know your Meal Plan is yours to customize however you please. This flexibility allows you to enjoy plenty of variety and tasty options, while ensuring your diet’s calorie intake is where it needs to be to get massive results.

Size matters

The key to a successful diet plan is controlling the size of your portions; you won’t make any substantial progress otherwise. We know that this is no easy task when you’re hungry and left to your own warped hunger-driven instincts. But our Meal Plans will help you stay disciplined and learn to recognize what balanced nutritious meals look like on your plate – which also contain all your required macros.

Save time

We know planning meals in advance can be a stressful, tedious and time-consuming activity, especially when you’re busy or have had a long day at work or looking after children – only made harder when you’re trying to make foods fit your macros.

Thankfully, our Meal Plan reduces all this and takes the guesswork out of the dreaded question, “What am I going to eat?” This in turn helps you stick to your plan and reach your goals sooner rather than later.

Shopping made easy

Another benefit of using a meal plan is that you will have a simple shopping list to follow, so you won’t have to wander around the supermarket waiting for inspiration to strike – you will only need to pick up the ingredients needed to cook the meals on your plan. This will also reduce the amount of wasted food ending up in the trash can – or the dog’s bowl (sorry, buddy) – keeping food costs down and saving you money.

Simple and tasty dishes

Our recipes are simple, easy to follow, and customizable to keep everyone happy at the dining table, so you don’t have to be a master chef to cook these delicious, nutritious meals. But you will certainly learn more than a thing or two in the kitchen, which will no doubt impress your friends and family, or that special someone.

Increase micronutrient intake

Another benefit is your overall health will improve through the increase of your micronutrient intake, such as fruits, vegetables and fiber, which we generally do not eat enough of in modern society – where convenient ultra-processed foods, which lack nutritional value, unfortunately dominate many people’s diets.

In fact, over 2 billion people, around 30% of the world’s population, are anemic, according to the World Health Organization, generally due to iron deficiency – which, left untreated, can lead to serious health complications.

A meal plan consisting of micronutrients not only reduces your chances of you developing micronutrient deficiency but also offers a significant range of health benefits. Vitamins and minerals are one of the major groups of nutrients your body needs and are essential to maintain your brain, muscle, bone, nerves, skin, blood, circulation, and immune system.

Sufficient micronutrient intake and good overall nutrition are also linked with benefitting your mental health as stress depletes us of nutrients, due the body prioritizing making adrenaline in fight-flight mode. This is of course at the expense of your physical health.

Sign up to our IIFYM Meal Plan today

With our IIFYM Meal Plan you will witness fat melting away and feel the life changing benefits of maintaining a healthy, balanced diet. But if you want to speed the weight loss process up and become fitter and stronger in the process, we have special bundles on offer that include full fitness training programs and other bonus benefits.