People who appear slim can still have excess fat stored around their internal organs. This condition is known as TOFI (Thin Outside, Fat Inside). It is often caused by prolonged sitting, lack of exercise, a high-calorie diet, excessive carbohydrate intake, consumption of processed foods, poor sleep, and mental stress. Frequent fatigue or abnormal lipid profile and HbA1c test results may also indicate TOFI.

To reduce this risk:

  • Include pulses, legumes, buttermilk, cottage cheese (paneer), eggs, green vegetables, and salads in your daily diet.
  • Avoid sugar, bakery products, and refined flour (maida)-based foods.
  • Drink plenty of water and avoid sugary beverages.
  • Exercise for at least 45 minutes every day.
  • Practice yoga and meditation to reduce stress.
  • Get 7–8 hours of quality sleep every night.
  • Have regular health checkups, including lipid profile, blood sugar, and waist circumference monitoring.