How Long Does it Take to Fix Skinny-Fat?

Fixing a skinny-fat physique is a serious endeavor. And even though it can be a long and frustrating road, it is extremely rewarding and worth every ounce of effort.

I know because I’ve done it. I’ve been through the process. I’ve seen the ups and downs. It can play with your emotions. But knowing what to expect can help you significantly on your journey.

There will be times when you are discouraged and it feels like you aren’t making progress.

Just remember:

Stay. The. Course.

Stick to the plan and push through the thought times.

Still here?

Good – you’ve got what it takes.

After you’ve pushed the boulder up the mountain and see the other side, everything changes for the better.

It wasn’t a cake walk but I went from skinny-fat to fit relatively quickly. And I’ve help others do the same. The time it takes to fix skinny-fat depends on a few key factors.

Let’s talk about it –

The Benefits of Fixing Skinny-fat

I like to start with the goal in mind. I find it helpful. Once you see what you want. What you can have. You start to believe it’s possible. This is incredibly powerful.

We’ve covered the benefits of going from skinny-fat to fit here at Iron and Grit. But if you’re new, here’s the summary:

Increased energy
Better aesthetic
More athletic
Increased testosterone (Incredibly important)
Improved health
Reduce nagging aches and pains
Increased libido
Enhanced sexual performance
Overall sense of wellbeing
Physically and mentally stronger
Sense of accomplishment
Confidence of the highest order

An underrated benefit of fixing skinny-fat is the attention you get from others. Attention is currency in this day and age so you have the option to make the most of it. You will have eyes on you when you look lean, healthy and fit. People can’t help but notice a nice physique.

You shouldn’t get too caught up in how long it takes to go from skinny-fat to fit.

I you want it all and you want it yesterday. Who wouldn’t if they could?

You can’t just snap your fingers and go from Homer Simpson to Christina Ronaldo. But if you could have all of the benefits listed above, would it really matter how long it takes to get them?

The time is going to pass anyway. Might as well work toward improving your life.

That being said, how long will it really take?

Here’s How Long it Takes to Fix Skinny-Fat

Point blank, some people take a few months to transform their physique. Others might take a year or more. It just depends on the individual.

Your lifestyle, eating habits, training experience, your environment, and how quickly you can change your eating habits and activity level are all factors that determine how quickly you can fix skinny-fat.

Genetics and genetic expression is another important factor. Genetics impact your response to exercise and certain foods. So you will have to experiment with different foods to see how they impact your energy levels and body composition.

Same goes for exercise because everyone’s biomechanics are slightly different. An exercises that does nothing for me could make your muscles pump up like a balloon. You really just have to try new things from time to time.

In addition to the factors mentioned above there are an unlimited amount of unique individual variables that can work for or against you.

The good news is that it becomes easier to leverage your advantages and work with your disadvantages the as you gain experience.

Today, I’m here to give you the lowdown on how long this journey might actually take. We’re talking about a realistic timeframe to go from “skinny fat” to a lean — regardless of your body type.

For me it took around 12 weeks of dedication to have my own skinny fat transformation. But hold up, it’s not the same for everyone. We all have different bodies, metabolism, lifestyles and experience.

That’s why we’re going to break it down, step by step, so you can chart your own course. No BS, no unrealistic expectations, just a little guidance to help you smash your goals on a realistic timeline.

Factors Influencing the Timeline

What makes your skinny fat transformation a personalized adventure? A skinny fat transformation is about your body’s unique mix of genetics, metabolism, age, and gender. Let’s break it down:

1. Genetics, Metabolism, Age, and Gender

We all got different cards dealt in the genetic lottery. Some folks hit the jackpot in the metabolism department, while others have to work a bit harder to get their engines revving.

As the years roll on, your metabolism might slow down, making fat loss more challenging.

And you can’t forget about gender – ladies and gents, our bodies handle fat storage and fat loss differently. More to come on this topic at a later date.

2. Initial Body Composition

Starting your journey with a higher body fat percentage is like beginning the race a few steps back. The higher the starting body fat percentage when starting, the longer it might take to shed the skinny-fat look. But don’t stress too much because every step counts and progress is progress, no matter where you start.

3. Lifestyle Factors

Diet, exercise, sleep, stress, staying hydrated, and access to quality food are all important to analyze if you want to fix skinny-fat. Here’s how they play their parts at a high-level:

Diet

A nutrient-dense diet with a good mix of lean protein, healthy fats, whole grains, and veggies gives your body the nutrients it needs to fuel up and slim down. (Check out the Skinny-Fat Diet Guide here.)

Exercise

A combo of cardio and resistance training can crank up your metabolism and put those muscles in the spotlight.

Sleep

Quality sleep helps your body recover, keeps your hormones in check, and supports fat loss and overall wellbeing to keep you in an upbeat and positive mood.

Stress Management

High stress levels can lead to hormonal chaos that can sabotage your skinny fat goals. Find your zen – whether it’s through meditation, yoga, or a good ol’ laugh with friends.

Hydration

Water helps with digestion, keeps your energy levels up, and supports your body’s fat-burning processes.

The Fastest Way to Fix Skinny-fat

The fastest way to fix skinny-fat, in my humble opinion, and the way that I did it is like this:

Increase testosterone, build muscle mass, and eat clean. We’ve talked about these at length so follow the links to learn more.

Root CauseBus of Skinny Fat

Genetics – some of us are naturally more prone to stashing away extra fat while looking trim. Genetics is a range so some experimentation is required here to see what works best for you but a good place to start is….

Then there’s the sedentary lifestyle, leading to muscle loss and unwanted fat stowaways.

Oh, and don’t even get me started on those questionable food choices – too much sugar and refined carbs? Yep, they’re on the guest list for this party too.

Hormones? They’re like the party crashers, with cortisol and insulin imbalances adding to the fun by making you stash extra fat around your middle.

Creating Your Roadmap to Skinny-Fat Success

Nutrition, Resistance training and Steady State Training (SST). These are your golden tickets to turning your body into a long-term fat-burning, muscle-bulging machine.

Steady State Training

Get that heart pumping with some solid cardio sessions. Whether it’s a run, a brisk walk, or a dance party in your living room, cardio helps burn those calories and boost your endurance. If you don’t have a lot of time then prioritize resistance training.

Resistance Training

Pumping iron builds muscle mass, which in turn cranks up your calorie burn even when you’re just lounging on the couch. Coupling resistance training with progressive overload is the fastest way to build muscle and burn fat.

Nutrition Overhaul

To give that skinny fat transformation a turbo boost, it’s time to upgrade your eating.

Lean Protein

Beef, steak, chicken, fish, eggs, beans – they’re your muscle-building sidekicks. Protein keeps you feeling full, supports muscle growth, and helps repair tissues after intense workouts.

Healthy Fats

Avocado, nuts, olive oil and natural animal fat provide the energy your body needs and keeps you feeling satisfied. Plus, they’re crucial for overall health.

Complex Carbs

Swap out sugary snacks for whole grains like brown rice, quinoa, and whole wheat bread. Complex carbs give you steady energy and keep sugar cravings at bay.

Fiber

Veggies and fruits are packed with fiber, the ultimate digestion hero. Fiber keeps things moving smoothly and helps you feel full, making it easier to stick to your calorie-cutting plan.

Caloric Deficit

This means you’re burning more calories than you’re taking in. It’s like giving your body a little nudge to dip into its fat stores for fuel. But here’s the trick, keep it moderate. A drastic deficit might slow down your metabolism and mess with your energy levels.

Are You Skinny Fat?

The first step to shredding fat and setting yourself up for success is knowing where you’re starting from. If you’re sporting a skinny-fat physique, your BMI might be between 18.5 and 24.9. Sounds normal, right? Therefore your body composition is likely around 20% to 30% body fat.

A portion of that fat is lounging just below the skin (subcutaneous fat), but skinny-fat folks also boast higher levels of visceral fat. That’s the sneaky fat that hugs your insides and clings to your organs and messes with almost every bodily function you can think of.

Health Risks of Being Skinny Fat

Beating skinny fat isn’t just about looking and feeling better – it’s about overcoming some health risks associated with the condition.

Some risks include metabolic syndrome, high blood pressure, erratic blood sugar, and a spare tire around your waist (deadweight).

Those love handles and fat deposits could be part of the reason behind insulin resistance and inflammation, which can roll out the welcome mat for type 2 diabetes.

Visceral fat, the kind hanging around your organs, is associated with inflammation that messes with your arteries, potentially opening the door for heart disease. Studies even hint at a connection between being skinny fat and an early ticket to heart attacks, strokes and other nasty things.

There are serious health risks associated with being skinny-fat fat. Normal weight obesity is a real thing and can lead to health problems if gone unchecked. So the sooner you fix skinny-fat the better.

Setting Realistic Expectations

We’re in this for the long haul, so understand that slow and steady progress is where the real magic happens. It magic because after you lay the ground work its much easier to keep your body fat percentage at health levels and stay in shape.

Gradual Changes

Crash diets might promise quick results, but they’re like the flash-in-the-pan of the fitness world. Sure, you might drop a few pounds in no time, but keeping that progress? Not so easy.

Instead, focus on making sustainable changes to your lifestyle. Gradual tweaks to your diet and workouts are like the tortoise in the race – slow and steady wins most cases.

Tracking Progress

Grab a tape measure and track those body measurements of your waist, hips, and thighs. Rather than your weight, these are the real indicators of change. Don’t forget the calipers too – multiple-point measurements give you a better picture of how that fat’s melting away.

And guess what? Those jeans that were once snug? If they’re suddenly feeling loose, that’s a victory too. Clothing fit is like your personal progress barometer. So, don’t let that scale steal all the glory. What you see in he mirror is what matters most. Your mind is a master at playing tricks so the tape measure and scale are there to keep you honest.

Celebrating Milestones

Hitting your goal weight is a high-five moment, but let’s not overlook the non-scale victories. Did you increase your weights at the gym? Did you choose veggies over fries at lunch? Did you conquer that tough cardio session? Small victories at up to big wins over time. Celebrate the small victories to stay motivated.

Every step you take toward shedding that skinny fat look is a step in the right direction. Rewarding yourself for your hard work and dedication keeps you motivated.

Plateaus and Challenges

Progress isn’t always a smooth ride. You’ve been rocking your workouts and staying on point with your nutrition, but suddenly the scale’s not budging, and those measurements seem stuck.

You’ve hit a wall. This is normal. Learning your body and figuring out what works for you takes time.

Also, life happens – injuries, busy schedules, and those inevitable moments of indulgence can throw a wrench in your game plan. Here are some ways to break through the slump:

Adjust Workouts

Your body’s a smart – it gets used to the same routine and finds short cuts. Switch up your exercises, increase weights, or try new moves to keep those muscles guessing.

Tweak Diet

If you’ve been following the same eating plan, your metabolism might be slowing down. Mix it up with different foods, adjust your macros, and keep those taste buds excited.

Intermittent Fasting

Give intermittent fasting a shot. It can give your metabolism a kick and might help bust through those plateaus.

Carb Cycling

Switching up your carb intake can shake things up. Alternate between higher and lower carb days to keep your body on its toes. Make your metabolism shift gears. Oscillating between high carb and low carb days makes your metabolism shift gears which keeps it primed and running hot.

Managing Expectations

Plateaus are part of the journey – they’re not the end of the road. Practice patience, exercise consistently, track your macros, and trust the process.

Sustaining Your Success

Transitioning to the maintenance phase is all about finding that sweet spot where you’re not aggressively cutting calories but you’re also not slipping back into old habits. Adjust your caloric intake to match your new level of activity and keep monitoring your progress to ensure you’re staying on track.

Regular Exercise

Steady-state training, where you keep your heart rate up for longer periods, is your friend. It helps maintain your fitness levels and supports your metabolism.

Lifetime Diets

Mediterranean, meat and eggs, Keto, and paleo diets are all solid choices if they align with your preferences and needs. Design a meal plan that works best for you.

Healthy Lifestyle Choices

Quitting alcohol and adopting a smoke-free, active life is the way to go. Ditch the sedentary living for good. If you’ve got goals, cut down on distractions such as social media and excessive pornography consumption.

The skinny-fat journey is different for everyone

There are ups and down while you fix your skinny-fat physique. But as long as you are making progress that’s all that matters. You will have breakthroughs if you keep pushing.

Remember, pushing through resistance makes you stronger, so embrace the struggle. As long as you are making progress then you know it’s working.

Conclusion

Remember, the path to shedding that skinny fat look is not a race to the finish line. It’s a road that may be winding, with plateaus and challenges along the way, but your dedication and consistency have brought you this far. The truth is, there’s no quick fix or magic bullet. True change takes time, effort, and a whole lot of heart.

You can transform from skinny fat to fit in less than 12 weeks depending on genes, starting point, and your dedication. As you continue to strive for your ideal body composition, remember to focus on your overall health and well-being. It’s about having the energy to tackle your day, feeling confident in your skin, and enjoying life to the fullest.