How to Stop Being a Skinny Fat Vegan as you get older

How to Stop Being a Skinny Fat Vegan as You Get Older

When you hear the term skinny fat, what comes to mind? It’s that body composition where, with clothes on, you look thin—but without them, you see softness, belly fat, or even the dreaded “man boobs.” If you've ever felt like this, know you're not alone. In fact, I’ve been there too.

Growing up, I was tall and skinny-fat. At 13, I was already 6'4" but had a belly and chest fat that made me insecure. I hated taking my shirt off and felt like a toothpick in clothes but uncomfortable without them. Fast-forward to today, and I’ve not only transformed my body but also helped over 980 people do the same.

So, if you're feeling stuck in the skinny-fat trap, this article will break down why it happens and, more importantly, how to fix it—so you can get lean, strong, and healthy as you age.

What Is Skinny Fat?

Skinny fat describes a body composition with low muscle mass and relatively higher body fat. You might look slim in everyday clothes, but underneath, there’s less muscle definition and more fat than you’d like. As we get older, this issue becomes more common due to a natural process called sarcopenia.

Sarcopenia is the gradual loss of muscle mass that starts as early as 30. Without strength training and proper nutrition, you’ll lose muscle year after year. And if your body fat percentage stays the same—or increases, as it often does with age—you’ll start looking more “skinny fat.” Over time, this can lead to becoming not just skinny fat but overweight and unhealthy.

Why Does This Matter?

Looking better in a bathing suit isn’t the only reason to care about muscle loss and fat gain. Here’s why fixing the skinny-fat issue is crucial as you age:

1. Increased Risk of Injury: Muscle mass supports your joints and bones. Without it, falls and fractures become more likely.

2. Slower Metabolism: Less muscle means fewer calories burned at rest, making it easier to gain fat.

3. Higher Risk of Chronic Illness: Excess body fat is linked to heart disease, diabetes, cancer, and Alzheimer’s.

4. Decreased Quality of Life: A strong, capable body means more energy, better mobility, and more confidence.

How to Fix Skinny Fat as You Age

The good news? You can reverse the skinny-fat look with a strategic approach. Here’s a step-by-step breakdown of what works:

1. Strength Train—At Least 3x Per Week

Strength training is the foundation of fixing a skinny-fat body. When you lift weights, you create tiny tears in your muscle fibers. During recovery, your body repairs those fibers, making them thicker and stronger. This process increases muscle mass, which shifts your body composition in the right direction.

If you’re new to strength training, don’t be intimidated. You don’t need to lift like a bodybuilder. You can start with:

• Bodyweight exercises (squats, push-ups, planks)

• Resistance bands

• Dumbbells at home

• Machines at the gym

The key is to challenge your muscles consistently. Aim for three to four sessions per week, each lasting 30 to 45 minutes. Less than that, and you won’t stimulate enough muscle growth to see a difference.

💡 Pro Tip: Make sure your last few reps feel challenging but doable with good form. That’s when the magic happens.

2. Prioritize Protein in Every Meal

Building muscle requires fuel—specifically protein. When you strength train, you break down muscle fibers, and protein provides the amino acids needed to rebuild them stronger.

Here’s a simple formula to calculate your protein intake:

• 1.6 grams of protein per kilogram of body weight.

• To find your weight in kg: take your weight in pounds and divide by 2.2. Then multiply by 1.6.

For example, if you weigh 150 pounds:

• 150 ÷ 2.2 = 68 kg

• 68 x 1.6 = ~109 grams of protein per day

Great plant-based protein sources include:

• Tofu, tempeh, and seitan

• Lentils and black beans

• Edamame and chickpeas

• Plant-based protein powders (choose ones with minimal additives)

💡 Pro Tip: To help you hit your protein goals without stress, check out our free High-Protein Vegan Recipe Guide [link here].

3. Avoid Extreme Calorie Deficits

If you’re trying to lose fat, you might be tempted to cut calories drastically. But extreme deficits backfire.

Here’s why: When you eat too little, your body goes into “survival mode.” It slows your metabolism, burns muscle for energy, and stores more fat to protect itself. The result? You end up more skinny fat, not less.

Instead, use a moderate calorie deficit—no more than 300 calories below maintenance per day. This ensures you lose fat while preserving muscle.

💡 Pro Tip: Focus on nutrient-dense, high-fiber foods to stay full and energized even in a deficit.

The Two Paths Out of Skinny Fat

Once you commit to strength training and proper nutrition, you have two main approaches to fix the skinny-fat look:

🛤️ Path 1: Lose Fat First (Recommended)

If you feel uncomfortable with your current body fat, this is the best approach. Here’s why:

• You’ll see visible results faster, which boosts motivation.

• You’ll feel more confident and energized as you lean out.

• You can still build some muscle if you’re new to strength training.

How it works:

• Start with a calorie deficit (about 200-300 calories below maintenance).

• Strength train 3-4x per week.

• Hit your daily protein target.

• After leaning out, move into a muscle-building phase.

💡 Personal Story:

When I was younger, I chose the opposite path—I went straight into muscle-building. I gained a lot of size but also packed on more fat. I hated the way I looked and felt. If I could go back, I’d focus on fat loss first.

🛤️ Path 2: Build Muscle First (Optional)

If your body fat doesn’t bother you much, you can focus on muscle gain first. This involves eating slightly above maintenance calories while strength training hard.

The downside? You’ll likely gain more fat before you see results, which can feel discouraging.

How Long Does It Take?

• Fat Loss: Expect to lose about 0.5 to 1 pound of fat per week. If you need to lose 15 pounds, that’s roughly 15 to 20 weeks.

• Muscle Gain: Building muscle takes longer. Expect 0.5 to 1 pound of muscle per month with consistent training and nutrition.

The Key to Long-Term Success

Being skinny fat isn’t just a cosmetic issue—it reflects a lack of muscle mass and an excess of body fat. Fixing it requires changing the environment that created it in the first place.

• Commit to strength training regularly.

• Prioritize protein and eat enough calories to fuel your workouts.

• Stop chasing quick fixes and trust the process.

And remember: You can’t shortcut muscle growth. It’s a slow, steady process. But the results—more strength, better health, and unshakeable confidence—are 100% worth it.

💬 Need Help Getting Started?

If you've been stuck in the skinny-fat cycle and feel overwhelmed by the process, you're not alone. Our team has helped nearly 1,000 people break free from it and build bodies they're proud of—without crash diets or guesswork.

👉 Book your free Body Recomposition Consultation Call here and let’s build your plan together.

You’ve got this.

Stay strong, stay consistent, and stay plant-powered. 🌱

Coach Maxime