TOFI: Thin on the Outside, Fat on the Inside

What is TOFI? Thin on the Outside, Fat on the Inside

Have you ever heard of TOFI? It stands for ‘Thin Outside, Fat Inside’, and is a term used to describe some individuals who may appear slim or lean on the outside but have an unhealthy amount of visceral fat—fat that accumulates around internal organs like the liver, heart, and intestines. TOFI can fly under the radar because people don’t often think about internal fat when they look at someone who’s slim.

What makes TOFI dangerous?

You might be thinking, “But they look healthy! How can that be a problem?” Well, the issue is that even if someone is skinny or has a normal BMI (body mass index), having too much visceral fat might still increase the risk of serious health issues like heart disease, type 2 diabetes, and even fatty liver disease. That’s because this kind of fat isn’t just sitting there—it’s active, releasing hormones and inflammatory substances that can mess with one's metabolism and overall health.

During the NUS1000 Staff Edition study, your body composition is analysed during your onboarding session. This gives you a record of your body fat and its distribution, information that will give you a sense of your visceral fat and overall health.

How to manage and prevent TOFI?

1.        Exercise: Regular cardio (think walking, cycling, or swimming) plus strength training is important for reducing visceral fat.

2.        Eat Well: A balanced diet filled with whole foods like veggies, fruits, and healthy fats can help keep internal fat in check.

3.        Manage Stress and Sleep: Too much stress or irregular and poor sleep can actually affect metabolism—so take time for relaxation and get enough rest!

Long story short, just because someone is thin doesn’t necessarily mean they're healthy. TOFI is a good reminder that health is more than skin deep—literally! So, focus on overall wellness, not just what’s visible on the outside.