Is Skinny Fat Too Little Muscle or Too Much Fat? – Skinny Fat Question

Dear Dr. Skinny Fat: I am very confused. From all my time online, especially on social media, I have been under the impression that skinny fat is too much fat. I am at an underweight BMI of 17.5, yet the skinny fat on my butt remains. I just cannot get rid of it. What gives? I came across your site and it says that skinny fat is too little muscle. This makes a lot of sense.

Your Free Skinny Fat Test was generally helpful, but how do I confirm that I am really experiencing skinny fat? My doctor said they have no way to measure or even diagnose skinny fat. I read some of your articles, and it sounds like that is really the case. How do I get rid of my skinny fat?

And, what is the status of your MRI Study?

Skinny Fat Question – Is Skinny Fat Too Little Muscle or Too Much Fat?

Skinny fat science is young, and there is currently no way to measure or diagnose it. And yes, our science indicates (1, 2) that skinny fat is too little muscle that is genetically influenced, not too much fat within normal-weight BMI. As you have found out, losing regular white/yellow fat weight down to an unsafe BMI below 18.5 does not get rid of skinny fat. You cannot starve away (3) too little muscle. In fact, it’s very likely that you lost more muscle due to atrophy, making your skinny fat worse. And probably damaged your metabolism (4), maybe permanently, depending on how long you deprived your body.

The best way to reduce skinny fat is to recomposition your body by adding muscle mass (5) via proper resistance training (6, 7). No, you don’t have to bulk. You can carefully focus on adding muscle to your buttocks and anywhere else you might be experiencing skinny fat by doing well-chosen exercises (8). Toning — lower weight and higher reps — is a common strategy. A healthy diet (9) and lifestyle (sleep, stress management, and environment)(10) are vital to overall success.

Be sure to check out our Scientific Health Quizzes. The Scientific Body Type Quiz accurately estimates your unique body composition. The Scientific Metabolism, Diet, Exercise, and Lifestyle Quizzes help paint a whole picture so you can better understand your overall health choices and track your progress. Accounts are free, private, secure, and anonymous (depending on what info you choose to give). Free Quiz options are available.

The MRI Study

In terms of our MRI Study (11), we are avidly working on funding. Because of the current difficult state of science in America, funding has become more challenging. MRI scans are expensive, and our study requires a viable university setting with a large enough student population to build a useful cohort.

You can help by spreading the word. Please tell your friends, family, and work colleagues. Feel free to ask any questons below in the comments.

References

1. Skinny Fat Science: What Is Skinny Fat?, July 26, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/what-is-skinny-fat/
2. Fellow One Research: Body Type Science Research Data. https://fellowone.com/category/fellow-one-research/the-four-body-types/body-type-science/body-type-quiz/research-data/
3. Skinny Fact Science: Does Starving Fix Skinny Fat?, October 1, 2025. https://skinnyfat.fellowone.com/skinny-fat-science/does-starving-fix-skinny-fat/
4. Skinny Fact Science: How Skinny Fat Affects Metabolism, August 7, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/how-skinny-fat-affects-metabolism/
5. Skinny Fact Science: Is Muscle/Mass Genetic and How Does It Affect Skinny Fat?, November 20, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/is-muscle-mass-genetic-and-how-does-it-affect-skinny-fat/
6. Skinny Fact Science: Best Skinny Fat Resistance Exercises, September 4, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/best-skinny-fat-resistance-exercises/
7. Skinny Fat Science: Resistance Training for Skinny Fat – Weight Lifting, 40 Optimal Exercises (with Images), May 7, 2025. https://skinnyfat.fellowone.com/skinny-fat-science/resistance-training-for-skinny-fat-weight-lifting-40-optimal-exercises-with-images/
8. Skinny Fact Science: The Best Skinny Fat Exercise, According to Science, August 2, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/the-best-skinny-fat-exercise-according-to-science/
9. Skinny Fact Science: The Best Skinny Fat Diet, According to Science, July 29, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/the-best-skinny-fat-diet-according-to-science/
10. Skinny Fact Science: The Best Skinny Fat Lifestyle, According to Science, August 14, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/the-best-skinny-fat-lifestyle-according-to-science/
11. Skinny Fact Science: Scientific Skinny Fat MRI Study – Proving What Skinny Fat Is, March 26, 2025. https://skinnyfat.fellowone.com/skinny-fat-science/scientific-skinny-fat-mri-study-proving-what-skinny-fat-is/