If I Am Skinny Fat What Should I Do?

If I am skinny fat, what should I do? To start, understand what skinny fat really is. It is a lack of genetic muscle (1, 2, 3, 4). The more deficient a person is in natural, genetic muscle tissue, the more likely they are to look fat even when they are skinny (within safe BMI 18.5 to 24.99). Like Research Participant 1170 (5).

Some people are genetically blessed and experience minimal to no skinny fat. Just as some people are experiencing slight to moderate amounts. While other people are experiencing moderate-high to severe or even very severe to extreme levels. The more severe the skinny fat, the weaker your metabolism (6) and the more prone you are to putting on regular white/yellow fat weight and being overweight or obese. Losing regular fat weight can help reduce the appearance of skinny fat. But how much it can help depends on how much genetic muscle tissue you are naturally lacking.

If I Am Skinny Fat, What Should I Do?

What is the best game plan to fix skinny fat? Understanding body composition and metabolism along with proper diet, exercise, and lifestyle is key. As are motivation, will, hard work, diligence, and follow-through.

Step #1 – Identify your unique genetic body composition. Are you experiencing a lack of genetic muscle tissue, and if so, how much? Right now, there is no scientific/medical way to measure total genetic muscle tissue, nor any average measurement to compare it to in terms of being average, above average, or below average. Let alone any way to diagnose skinny fat. Our MRI Study (7) is working on this. But, we have developed the initial Scientific Body Type Quiz to help you determine if you are experiencing a lack of genetic muscle, and what types of skinny fat (thin fat, cellulite)(1).

Step #2 – Understand your unique metabolism (6). Is your natural metabolism slow, average, or fast? How has proper diet, exercise, and lifestyle affected your metabolic rate? What is your accurately calculated BMR/TDEE? The Scientific Metabolism Quiz helps.

Step #3 – If you are experiencing skinny fat, then body recomposition is key; IE add muscle mass anywhere you are experiencing skinny fat. Safely losing regular white/yellow fat can help reduce the appearance of skinny fat further, but only so much. Dropping below a safe BMI of 18.5 will not and does not magically cure skinny fat. In fact, it makes any existing skinny fat worse because you lose precious muscle tissue. Proper resistance exercise (8), particularly weightlifting, is the best way to add muscle mass. Pilates, yoga, calisthenics, and isometrics can also help, but how much depends on how much skinny fat you are experiencing. Proper cardio exercise (9) can also help reduce regular fat. The Scientific Exercise Quiz helps.

Step #4 – A healthy, balanced diet (10) is important to support body recomposition and overall wellness. Proper protein, fats, and carbs — especially fiber — are vital to success. The Scientific Diet Quiz helps.

Step #5 – Live a proper lifestyle (11), including quality sleep, minimal stress, and a non-toxic environment. The Scientific Lifestyle Quiz helps.

Important Things to Remember

Every human body is a unique genetic creation. Contrary to popular belief, every human body is not the same general shape relative to gender and height. Body structure and shape are determined by genetics. The more deficient your natural, genetic muscle tissue, and the more skinny fat you are experiencing, the more unique your body shape is likely to be. Body recomposition can help mitigate this, but how much depends on your unique genetics. As well, there is no one-size-fits-all solution. Be very wary of anyone making such claims, including social media influencers.

Moreover, adding muscle mass is not permanent (12, 4). Any muscle mass you add, you will have to maintain forever. Thus, keep things realistic. Pay attention to how much time, effort, and resources your routine requires to build the necessary muscle mass and maintain it. The key is finding a sustainable equilibrium that you can realistically accomplish and manage in the short and long term. If you stop the exercise(s) that built the muscle mass, it will gradually go away, and you will gradually return to your original genetic body composition, no less.

At this time, there is no scientific/medical way — including no FDA-approved protocol — to permanently fix or get rid of skinny fat. You can only reduce it and manage it.

References

1. 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/
2. Skinny Fat Science: What Is Skinny Fat?, July 26, 2025. https://skinnyfat.fellowone.com/skinny-fat-science/what-is-skinny-fat/
3. Skinny Fat Science: Is Skinny Fat Genetic?, November 27, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/is-skinny-fat-genetic/
4. 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/
5. Fellow One Research: Body Type Test (Quiz) Results 1170 – Body Type Three (BT3) Female (Woman), Generation Z. 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/
6. Skinny Fat Science: How Skinny Fat Affects Metabolism, August 7, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/how-skinny-fat-affects-metabolism/
7. 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/
8. Skinny Fat Science: Best Skinny Fat Resistance Exercises, September 4, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/best-skinny-fat-resistance-exercises/
9. Skinny Fat Science: Best Skinny Fat Cardio Exercises, September 11, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/best-skinny-fat-cardio-exercises/
10. 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/
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: How To Fix Skinny Fat, July 27, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/how-to-fix-skinny-fat/