Does Starving Fix Skinny Fat?

Does starving fix skinny fat? Skinny fat is too much/excess body fat (white/yellow fat) when within safe/normal BMI, right?? Thus, if I force my body to burn more regular body fat via a severe calorie deficit by starving, it will fix my skinny fat, right??? And, the more steps/cardio I do, the more calories I burn and the faster I fix my skinny fat, right???? As well, so long as I eat a certain amount of protein, even though my calories are significantly less than 500 calories under my Standard BMR/TDEE, I can avoid and prevent skinny fat, right?????

Those are, indeed, the common beliefs expressed on social media, no less, especially by young people. Many who are experiencing a mental health issue, like body dysmorphia and/or an eating disorder; females in particular. Are those widespread beliefs true? What does the latest skinny fat science say?

Does Starving Fix Skinny Fat?

While it is true that the initial 2016 NIH definition (1) of skinny fat (normal-weight obesity) does claim that normal-weight obesity (skinny fat) is too much/excess regular white/yellow body fat when within normal/safe BMI, it is also true that, to date, there is zero subsequent science — in terms of real human beings who have been studied — to support and confirm that claim. None. That scientifically unfounded claim is 100% grossly assumed.

However, it is true, that debut 2016 NIH definition does directly contradict and violate (2, 3) the accepted and established Standard BMI. The latest science (3, 4, 5, 2) reveals that skinny fat is a lack of genetic muscle. It is not too much/excess regular body fat when within safe BMI. Once you are within safe/normal BMI, by the approved Standard BMI definition, you no longer have too much/excess regular white/yellow body fat. The NIH is not infallible, nor are licensed medical doctors. Moreover, neither has the power the change an accepted standard (BMI) on a whim, without following proper protocol and processes (which to date, has not officially happened).

Skinny fat is a lack of genetic muscle. Our MRI Study (6) is working to prove this once and for all. Eating disorders (mental health issues), including anorexia, binge & purge, bulimia, and restrictive food intake, no less, do not magically prevent or cure/fix a lack of genetic muscle (skinny fat, IE thin fat and/or cellulite (4)). They cause muscle tissue loss that makes any existing skinny fat (lack of genetic muscle) worse. Skinny fat and body dysmorphia go hand-in-hand.

Fix Skinny Fat – Body Composition, Metabolism, Diet, Exercise, Lifestyle

You cannot starve away a lack of genetic muscle. In fact, you can technically lose 100% of your regular white/yellow body fat (body fat %, common adipose tissue), yet your skinny fat (lack of genetic muscle tissue) will remain. Regular fat and skinny fat are two different things — they are not the same.

For instance, Research Participant 1170 (7) safely lost regular fat weight, down from safe/normal BMI 24.6 to normal/safe BMI 21.3. Yet, it did not cure her skinny fat (lack of genetic muscle).

Most people adamantly argue that if RP 1170 lost more regular fat weight down to a minimum safe BMI of 18.5, the skinny fat will go away — and the genetic muscle will appear. No science exists that supports that false claim. No matter how low RP 1170’s BMI, they are lacking genetic muscle (skinny fat). That lacking genetic muscle will not magically appear at any unsafe underweight BMI, no matter how low. Not a single person — zero — in the history of the world has ever provided their before-and-after pictures or any real evidence of such a feat, because it is 100% impossible.

Please prove the science wrong by commenting below with your genuine evidence.

This person lost weight down to a life-threatening low underweight BMI of 8. EIGHT!!!

She did not magically starve away her skinny fat (lack of genetic muscle). The lack of genetic muscle (skinny fat) is obvious on her love handles and stomach, no less.

Whereas emaciated Christian Bale lost a significant amount of muscle mass, but he is not experiencing any skinny fat. The genetic muscle tissue is still obvious on his love handles and stomach, at least.

She finally realized she could not starve away her skinny fat (lack of genetic muscle). Instead, she successfully refocused her attention on adding muscle mass and significantly reduced her skinny fat while triumphantly recovering from her very serious life-threatening eating disorder.

The Skinny Fat Facts

If you are genetically experiencing skinny fat (lack of genetic muscle), the only way to reduce (8) and minimize it as much as possible is through proper diet (9), exercise (10), and lifestyle (11).

Eat clean, whole foods that are balanced in portions and nutrients — protein, fats, fiber, vitamins, minerals, and antioxidants — relative to your unique genetics (12), body composition (shape)(13), and metabolism (14); IE your total daily calorie needs (BMR/TDEE, take the Scientific Metabolism Quiz). Do proper resistance exercise (15, 10) and cardio exercise (16, 10). Get plenty of quality sleep (10), keep stress (10) to a minimum, and keep your environment (10) as non-toxic as possible, like avoiding social media.

Scientific Health Quizzes

Developed using the latest science, the Scientific Health Quizzes accurately calculate your unique metrics to determine if you are lacking genetic muscle (skinny fa) and your metabolism, as well as the overall health of your diet, exercise, and lifestyle.

Options include the Scientific Metabolism Quiz, Scientific Diet Quiz, Scientific Exercise Quiz, and Scientific Body Type Quiz (body composition). Free coupons are available. Accounts are free, private, anonymous, and secure.

References

1. NIH, National Library of Medicine: Normal-weight obesity syndrome: diagnosis, prevalence, and clinical implications, September 2016 (Epub Jul 29, 2016), Lana P Franco, Carla C Morais, Cristiane Cominetti. https://pubmed.ncbi.nlm.nih.gov/27473199/
2. Skinny Fat Science: Skinny Fat is a Lack of Genetic Muscle – Beyond Normal-Weight Obesity, August 14, 2025. https://skinnyfat.fellowone.com/skinny-fat-science/skinny-fat-is-a-lack-of-genetic-muscle-beyond-normal-weight-obesity/
3. Skinny Fat Science: Skinny Fat Is More Than Just Normal-Weight Obesity, April 2, 2025. https://skinnyfat.fellowone.com/skinny-fat-science/skinny-fat-is-more-than-just-normal-weight-obesity/
4. Skinny Fat Science: What Is Skinny Fat?, July 26, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/what-is-skinny-fat/
5. Skinny Fat 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 Fat 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/
7. Fellow One Research: Body Type Test (Quiz) Results 1170 – Body Type Three (BT3) Female (Woman), Generation Z, February 2022. https://www.fellowone.com/fellow-one-research/the-four-body-types/body-type-quiz/body-type-test-quiz-results-1170-body-type-three-bt3-female-woman-generation-z/
8. Skinny Fat Science: How to Fix Skinny Fat, July 27, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/how-to-fix-skinny-fat/
9. Skinny Fat 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 Fat 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/
11. Skinny Fat 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/
12. Skinny Fat Science: Is Skinny Fat Genetic?, November 27, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/is-skinny-fat-genetic/
13. Skinny Fat Science: How Skinny Fat Affects Body Shape, April 16, 2025. https://skinnyfat.fellowone.com/skinny-fat-science/how-skinny-fat-affects-body-shape/
14. Skinny Fat Science: How Skinny Fat Affects Metabolism, August 7, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/how-skinny-fat-affects-metabolism/
15. Skinny Fat Science: Best Skinny Fat Resistance Exercises, September 4, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/best-skinny-fat-resistance-exercises/
16. Skinny Fat Science: Best Skinny Fat Cardio Exercises, September 11, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/best-skinny-fat-cardio-exercises/