How Does Skinny Fat Affect My Weight Gain & Loss? – Question

Hello, Dr. Skinny Fat: I have struggled with weight gain all my life. I lose the weight, but I cannot keep it off. At age 37, I weigh 178 pounds. My BMI is 28.7. When I was 16, I reached my heaviest weight ever at 220 pounds. I lost 90 pounds when I was 19, but ever since, I have been on a weight gain and loss roller coaster ride, having never achieved the body I want.

I have always been told my weight problems are my fault. That my genetics are an excuse and I must be cheating at my diet or not exercising enough. The thing is, during my good times, like when I was eating well, exercising regularly, and lost 90 pounds, even then, when I was down to 130 pounds, my body did not look how I thought it would or wanted. What your research calls a Body Type One.

Compared to my friends who were around 130 pounds, my body was a different shape, much less toned, and did not look as good. I was skinny fat all over, even with lots of weightlifting. My body structure was, is, different, and I was missing muscle and still am. After reading more about skinny fat on this site, it makes sense that I never had the genetic muscle to begin with. I am now certain that I was born with less muscle tissue. Is there a way to measure this? If it is true that I was born this way, how does skinny fat affect my weight gain and loss — how can I fix it?

Skinny Fat Queston – How Does Skinny Fat Affect My Weight Gain & Loss?

An official scientific/medical way to measure muscle tissue from birth, let alone right now, or ever, currently does not exist. Although our MRI Study (1) is working on solutions. Human beings do not know (2, 3, 4) how much muscle tissue they were born with or without (skinny fat). This includes any muscle mass added via resistance/exercise. As well as any muscle tissue lost due to poor diet, exercise, lifestyle, or aging. It is grossly assumed that all human beings are born with the same general amount of muscle tissue relative to height and gender. There is zero science to support this false claim.

Just as it is falsely claimed that skinny fat is caused by poor diet, exercise, and lifestyle, where muscle tissue is lost and somehow magically turns into regular white/yellow body fat. This is not how human tissue works and is impossible (5, 6, 2). When our MRI Study finally does offer a legitimate way to measure muscle tissue, along with an accurate measure of the average amount of genetic muscle tissue to compare said measurement to, we will prove that each human being is born with their own unique amount of muscle tissue (as well as body structure and shape) and metabolism (7). This will allow medical doctors to officially diagnose skinny fat, no less.

And it will give people like you — who are experiencing skinny fat — a better understanding in terms of your unique genetic body composition, shape, and metabolism. Along with the best diet, exercise, and lifestyle for your unique genetics. We have wrangled the latest science and developed the Scientific Health Quizzes to help.

How To Fix Skinny Fat – Weight Gain & Loss

In the meantime, the best way to fix (6) skinny fat is via proper diet (8), exercise (9, 10, 11), and lifestyle (12). Avoid fast, junk, and ultra-processed foods (UPF) that cause blood glucose spikes that lead (13) to insulin resistance, type 2 diabetes, and being overweight and obese. At present, the best exercise (14) is lifting weights to add muscle (anywhere you are experiencing skinny fat, no less) for body recomposition and reducing skinny fat. But cardio (11) also helps manage skinny fat. Both can also assist with strengthening your metabolism (15).

Be sure you are eating proper amounts of protein within a healthy, balanced diet (16). And be diligent about your lifestyle (17) choices, including getting enough quality sleep, keeping stress to a minimum, and maintaining a non-toxic environment.

Remember, adding muscle mass and body recomposition are not permanent (3, 6). Any muscle mass you add, you will have to maintain forever. Or it will gradually go away, and you will eventually return to your original genetic body composition, including any skinny fat. Perhaps the day is coming soon when genetic science will offer a more permanent solution to fix skinny fat. Until then, understand (18) your unique genetic body composition (19), shape, and metabolism while focusing on proper diet, exercise, and lifestyle.

References

1. 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/
2. 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/
3. Skinny Fat Science: Skinny Fat is a Lack of Genetic Muscle – Beyond Normal-Weight Obesity, August 13, 2025. https://skinnyfat.fellowone.com/skinny-fat-science/skinny-fat-is-a-lack-of-genetic-muscle-beyond-normal-weight-obesity/
4. 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/
5. Skinny Fat Science: Is Skinny Fat Genetic?, November 27, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/is-skinny-fat-genetic/
6. Skinny Fat Science: How To Fix Skinny Fat, July 27, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/how-to-fix-skinny-fat/
7. Skinny Fat Science: How Skinny Fat Affects Metabolism, August 7, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/how-skinny-fat-affects-metabolism/
8. 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/
9. 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/
10. Skinny Fat Science: Best Skinny Fat Resistance Exercises, September 4, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/best-skinny-fat-resistance-exercises/
11. Skinny Fat Science: Best Skinny Fat Cardio Exercises, September 11, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/best-skinny-fat-cardio-exercises/
12. 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/
13. Skinny Fat Science: Skinny Fat & Insulin Resistance, June 4, 2025. https://skinnyfat.fellowone.com/skinny-fat-science/skinny-fat-insulin-resistance/
14. Scientific Body Type Quiz, Scientific Health Quizzes: Scientific Exercise Quiz. https://scientificbodytypequiz.fellowone.com/product/scientific-exercise-quiz-health-score/
15. Scientific Body Type Quiz, Scientific Health Quizzes: Scientific Metabolism Quiz. https://scientificbodytypequiz.fellowone.com/product/scientific-metabolism-quiz-health-score/
16. Scientific Body Type Quiz, Scientific Health Quizzes: Scientific Diet Quiz. https://scientificbodytypequiz.fellowone.com/product/scientific-diet-quiz-health-score/
17. Scientific Body Type Quiz, Scientific Health Quizzes: Scientific Lifestyle Quiz. https://scientificbodytypequiz.fellowone.com/product/scientific-lifestyle-quiz-health-score/
18. Scientific Body Type Quiz: Scientific Health Quizzes. https://scientificbodytypequiz.fellowone.com/shop/
19. Scientific Body Type Quiz, Scientific Health Quizzes: Scientific Body Type Quiz. https://scientificbodytypequiz.fellowone.com/product/scientific-body-type-quiz-official/