Man stretching his leg before jogging outdoors.

For most people, the number on the scale dictates whether you’re physically healthy. As long as your body mass index (BMI) falls between , you’re in the safe zone, right? It’s not so simple. Just because your weight is within the “normal” range, it doesn’t guarantee you’re at your fittest. You might have a skinny-fat body – a slender physique with a high body fat percentage.

According to a study, 19.98% of people with a considerably healthy weight are classified as . Although usually characterized by excess fat around the waist, it goes beyond appearance and can put you at risk of various diseases. So, how can you tell if you’re skinny-fat? Here are some indicators to look out for.

You Feel Sick After Light Exercise

Post-workout soreness is a natural reaction even for gym rats. But when 25 reps of pullups or a 10-minute leaves you nauseous and dizzy, it’s a red flag that your muscle-to-fat ratio isn’t optimal.

Your body lacks the strength and endurance needed to support moderate physical activity. Moreover, excess layers of fat hinder blood circulation and oxygen delivery, working your organs more than they should during exercise.

Begin with shorter, more manageable workouts to gradually without pushing your body to its limit. Once you’re used to this routine, increase intensity and duration. Remember, slow and steady wins the race.

You’re Always Tired

The hardest part of being a couch potato? Getting out of the sofa. Don’t blame it on laziness, though, because it’s more complex than that. Fat tissues, particularly the ones collecting on your belly, release that induce sleepiness. And since you have less muscle definition, you also have less mobility.

You Have a Potbelly

Overall fat distribution determines different body types. In the case of the skinny-fat body, rolls tend to accumulate around the midsection. If your pants fit fine but there’s some spillage going on, it’s time to get active. The good news is you can burn the paunch with consistent training.

It’s important to note that having a “muffin top” is not just a hit to your confidence but also your health. The isn’t the issue – visceral fat (hidden fat) stored deep inside the abdomen is the real threat. Experts have linked it to and insulin resistance, which means you’re more susceptible to serious health issues.

You Lack Muscle Definition

If you’re metabolically fat, your body looks lean with clothes on, but it’s also soft and pudgy. We’re not saying a healthy guy should have pecs, a six-pack, and . What you should strive for is adding . The more muscles you build, the more calories your body burns at rest. And, hey, you’ll find it easier to go hard at the gym.

You Don’t Have a Diet Plan

It doesn’t take a scientist to know that scarfing down pizza and burgers on the reg is very unhealthy. While you can still enjoy fast food, balance them with nutrient-rich options. It's important to have a diet plan so you can track what you eat and what’s good for your body.

Per the , “The consumption of total fat should not exceed 30% of a person's overall energy intake.” Eat more protein and limit your sugar and salt levels, too.

Tone Your Skinny-Fat Body

The most obvious answer is by exercising. You don’t have to go ham at the gym if that's not your style. Aim to spend 30 minutes five days a week and mix your with resistance training and lifting – the two fastest ways to replace fat with muscles.

In your gym bag, bring all the essentials like a towel, clean clothes, a water bottle, and CLEAR Cool Sport Menthol Anti-Dandruff Shampoo for Men. Formulated with taurine and Triple Anti-Dandruff Technology, it removes traces of dandruff and prevents it from returning. This anti-flake shampoo is infused with cooling menthol, keeping your scalp fresh after a sweaty workout.

Another must-have item is POND'S Men Facial Wash Energy Charge. It cleanses and awakens your tired-looking mug with coffee bean extracts. You’ll emerge from the gym feeling energized and ready to stay off the couch.

If you feel the urge to snack, go for almonds, low-sodium jerky, and anything low-fat. Rather than gulping watered-down beers on Friday nights, sip tequila with lime, which has more buzz for fewer calories.

By making good food choices and committing to an active lifestyle, you can transform your skinny-fat body into a much healthier one.