Aul, a South Korean model and influencer known for her YouTube channel, recently shared details about her initial body composition assessment when she first met her boyfriend, traditional medicine doctor Kim Hyung-bae. Despite appearing outwardly slim, Aul was classified as having normal-weight obesity, a condition characterized by a normal body mass index combined with a high body fat percentage and low muscle mass.
Understanding Normal-Weight Obesity and Body Composition Metrics
Normal-weight obesity describes individuals whose weight and body mass index fall within a normal range, yet their body fat percentage remains elevated. BMI calculates body weight relative to height squared, but the metric fails to differentiate between fat mass and muscle mass. Consequently, individuals with high muscle mass may present a high BMI without excess fat, while those with normal weight may carry high body fat and low muscle mass.
According to Asan Medical Center data, obesity is clinically diagnosed when body fat percentage reaches 30% or higher for women and 25% or higher for men. Individuals can meet these thresholds and fall into the normal-weight obesity category despite a normal total body weight and BMI.
Health Risks Associated with Hidden Abdominal Fat
A normal weight does not automatically guarantee metabolic health. When excess fat accumulates around the abdomen, it impacts blood pressure, blood glucose levels, and lipid profiles. Visceral fat secretes substances that elevate blood pressure and interfere with insulin, the hormone responsible for regulating blood sugar.
This disruption can raise blood glucose levels and cause vascular inflammation, increasing the risk of type 2 diabetes and cardiovascular disease. Data from the Korea Disease Control and Prevention Agency indicates that abdominal obesity is closely linked to hypertension, dyslipidemia, diabetes, and coronary artery disease. In South Korea, abdominal obesity is diagnosed when waist circumference measures 90 centimeters or more for men and 85 centimeters or more for women.
Dietary and Exercise Strategies for Body Composition Improvement
Managing normal-weight obesity requires focusing on improving body composition rather than aggressively reducing overall weight. Dietary modifications include choosing carbohydrate sources rich in dietary fiber while limiting added sugars and ensuring an adequate protein intake. Relying heavily on refined carbohydrates such as bread and noodles without sufficient protein can lead to muscle loss and fat accumulation during periods of low physical activity.
Effective physical activity routines combine aerobic exercise, such as walking or cycling, with resistance training, including squats and lunges. The World Health Organization recommends that adults complete 150 to 300 minutes of moderate-intensity aerobic physical activity, or an equivalent high-intensity regimen, each week, supplemented by muscle-strengthening activities on two or more days.
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