How To Fix Skinny Fat Female

Skinny fat is a popular term on social media, particularly among young females who want to understand their unique body and why it is the shape and composition it is, no less. When they realize skinny fat (1) is genetic (2) and directly influences how much genetic default muscle tissue (3) they do or do not have — which in turn affects body shape (4), metabolism (5), and regular white/yellow fat (6) weight gain and loss — they want to know how to fix it. So, what is the answer to how to fix skinny fat for a female?

The following is a summary of discussions with Research Participant 1170 (7) who is experiencing skinny fat — normal weight obesity — including thin fat and cellulite (1). Be sure to check out our Scientific Skinny Fat MRI Study (8) to prove what skinny fat is.

How To Fix Skinny Fat – Female

Research Participant 1170 (7)(RP 1170)

RP 1170: I was told on social media that I can starve away my skinny fat if I get to a low enough BMI, and if I eat enough protein I can prevent skinny fat, which will make my body look like I want. All kinds of people tell me how they did it, but no one ever offers any evidence of what they say. Now I better understand your skinny fat science, I realize all of that is wrong. As a woman, how do I fix my skinny fat?

Scientist: Yeah, there is a lot of nonsense on social media that is hurting people. To fix your skinny fat, you have to start by understanding where on your body you are experiencing skinny fat and what types.

RP 1170: I am experiencing it widespread across my body from arms, upper back, mid back, and lower back to upper legs, buttocks, hips, stomach, love handles, and mid-section, at least. It is both thin fat and cellulite, and I am within healthy BMI so it is also normal weight obesity.

Scientist: Ok, so, as you now know, skinny fat is genetic and influenced by diet, exercise, and lifestyle.

RP 1170: In terms of genetics, skinny fat is permanent, right?

Scientist: Right. Your genetic body composition is permanent. Although you can temporarily change (epigenetics) body composition (recomposition) by adding muscle mass and losing regular white/yellow body fat. But neither is permanent.

RP 1170: If I add muscle mass then I have to maintain it or it goes away and I return to my original genetic body composition, right?

Scientist: Correct.

RP 1170: What do I need to do with my diet?

Diet – How To Fix Skinny Fat Female

Scientist: Follow the latest science. The Mediterranean Diet tops the list and it can be done low carb to help you acutely lose regular fat weight. See the main Diet article on this site for all the details.

RP 1170: I am currently eating an omnivore low-carb diet.

Scientist: How many carbs?

RP 1170: Around 120 grams per day.

Scientist: Alright. And you already lost the regular fat weight down to BMI 21.3, and you are happy at that weight?

RP 1170: Happy with everything but all the skinny fat and my appearance.

Scientist: Then, your diet sounds ok, but adding more fruits and vegetables and getting closer to a vegetarian-omnivore diet like a version of the Mediterranean Diet may be in order, along with reducing non-fiber carbs — especially sugar and starch carbs — depending on how hard you find it is to maintain your current weight as you want on your current diet.

RP 1170: I will pay attention to that. Oh, and I avoid fast, junk, and processed food except on “cheat days”. What else?

Best Exercise – Cardio and Resistance, Intensity, and Duration

Scientist: You are still doing cardio walking at a moderate pace (100 to 129 steps per minute) an average of 50 minutes per day, 5 to 6 days per week?

RP 1170: I am, except more like 5 days per week on average.

Scientist: And for resistance exercise?

RP 1170: Not doing any.

Scientist: Adding muscle mass is without a doubt the best way to fix skinny fat, as it reduces skinny fat.

RP 1170: What kind of routine do I need?

Scientist: With skinny fat widespread across your body, you will need a well-executed full upper body and lower body workout routine, preferably weightlifting, spread out evenly across days to ensure you give your body enough time to heal, and rest on at least one day.

RP 1170: How about yoga or Pilates? Maybe calisthenics? And maybe 5 days per week with my cardio?

Scientist: Yes, any of those can work, as can isometrics, but you will have to find specific routines and poses and be super diligent, and even then, with how much skinny fat you have, you may not be able to avoid at least some weight lifting — at least 1, maybe 2 days per week.

RP 1170: How much muscle do I add, when do I stop?

Scientist: You will have to figure that out. The key is understanding that any muscle mass you add, you will have to maintain it forever. So, you have to find the level that is acceptable in terms of appearance, that you are willing to do for the rest of your life.

RP 1170: What if I want to looked ripped now, and accept that I will look less ripped as I get older and maintain things less?

Scientist: Your call. Sustainability is what to keep in mind.

RP 1170: Got it. Anything else?

Scientist: Check out the Scientific Metabolism Quiz as it will help you understand all about your unique metabolism including BMR and TDEE. And choose a healthy lifestyle.

Lifestyle (Sleep, Stress, etc.) – Women, How to Fix Skinny Fat

RP 1170: What do you mean a healthy lifestyle?

Scientist: Get enough quality sleep and keep stress to a minimum. Be aware of your environment and keep toxins to an absolute minimum.

RP 1170: 8 hours of sleep? How do I monitor stress?

Scientist: The current science says 7 to 9 hours of quality, restful sleep — although genetic short and long sleepers are real. As for stress, if you are not getting enough sleep, find you are overeating and failing at your weight management, are more regularly irritated, and the like, then stop, figure out why, and find a solution. Walking in nature helps reduce stress, as can meditation and other mindfulness-type routines.

RP 1170: I will keep all that in mind. Thank you.

Scientist: Further questions are welcome, just comment below.

References

1. Skinny Fat Science: What Is Skinny Fat?, July 26, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/what-is-skinny-fat/
2. Skinny Fat Science: Is Skinny Fat Genetic, November 27, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/is-skinny-fat-genetic/
3. 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/
4. 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/
5. Skinny Fat Science: How Skinny Fat Affects Metabolism, August 7, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/how-skinny-fat-affects-metabolism/
6. Skinny Fat Science: How Skinny Fat Affects Regular Fat Weight Loss and Gain (Being Overweight and Obese), September 18, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/how-skinny-fat-affects-regular-fat-weight-loss-and-gain-being-overweight-and-obese/
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: 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/