Skinny But Cellulite On Stomach – Skinny Fat Question

Hello, Dr. Skinny Fat. I am 36 years old and my BMI is 18.2. I first really noticed cellulite on my body in my early teens, especially on my stomach and upper legs. After reading your scientific articles, I now realize I have skinny fat (cellulite, thin fat). I also think I have thin fat on my stomach, upper legs, love handles, lower back, waist, and hips.

When I was young, I experienced body dysmorphia and am probably still experiencing it a bit now. But I have always done my best to eat healthy. After struggling with being overweight in my mid-20s until recently, I lost 27 pounds.

I know I am underweight. I thought that losing the extra fat would make the skinny fat go away. It did not. The cellulite and thin fat are still there, although reduced. This site says that skinny fat and regular fat (white/yellow fat) are two different things. I can lose all my regular fat, yet my skinny fat (cellulite, thin fat) will remain. It seems this is true, as I am still skinny fat at BMI 18.2.

What Happened to My Muscle?

When I do a Google search, it tells me that poor diet and exercise cause muscle tissue loss, and that is what causes my skinny fat. Your site says that skinny fat is genetic. But everyone I talk to, especially on social media, says genetics is an excuse. I am so confused.

Did I lose my muscle and become skinny fat when I was young? My doctor never said anything about it, and I have never been diagnosed with any abnormality and have always been normal. I eat a carnivore-leaning omnivore diet. Of late, while losing weight, I have only eaten two meals per day, at a 500-calorie deficit, that are a fair mix of whole food and fast, processed, and junk food, which is typical in general (when I eat three meals). I think they are all nutritionally balanced. However, I do worry I may not be getting all my nutrients. I never drink alcohol and am very hydrated.

My exercise, while losing weight, has focused on high-intensity workout classes for fifteen minutes, and lifting weights for fifteen minutes — both seven days per week. What do I need to do to fix my diet and exercise to permanently get rid of my skinny fat?

Skinny But Cellulite On Stomach – Skinny Fat Question

Thanks for your skinny fat question. Yes, skinny fat is genetic (lack of genetic muscle)(1, 2, 3, 4); our MRI Study (5) is working on proving this once and for all. Improving your diet (the Scientific Diet Quiz can help) will help you maintain your existing muscle tissue and manage your body fat percentage (regular white/yellow fat), while helping you add muscle mass via resistance exercise to reduce your skinny fat (lack of genetic muscle). First, unless your doctor has approved otherwise, get your weight back up to no less than 18.5 safe BMI. Too little regular white/yellow body fat is unhealthy. Eat at your BMR/TDEE (the Scientific Metabolism Quiz can help).

Calorie deficits typically lead to a slower metabolism (6, 7) and lost muscle tissue (7) and make any existing skinny fat worse. Focus on whole food fiber carbs, high-quality protein, and fats (the Scientific Diet Quiz can help). Keep sugar and starch carbs to a minimum, especially refined. If you can, avoid processed, fast, and junk foods that are loaded with refined sugar and starch carbs. The Mediterranean Diet (8) is the best scientific diet and can be done low-carb.

Typically, 50 to 150 grams (8) of fiber-focused carbs is a solid goal, but how much depends on your genetics, along with how much sknny fat you are experiencing. The more skinny fat you have, the less genetic muscle you have, and the more prone (8, 9) you are to sugar and starch blood glucose (sugar) spikes, insulin resistance (9), being overweight, and obesity. It will take some experimenting and trial and error to figure out what amount of carbs is best for you — just make sure you are getting enough (8) fiber carbs. Pay attention to your digestion, bowel movements, bladder behavior, energy levels, sleep, and general mood, no less. The more efficient, smooth, and even keel things are, the more likely you are on the right track. Start with 50 grams and see what happens.

Exercise, Resistance & Cardio – Skinny But Cellulite On Stomach

As for resistance exercise, continue with your weight lifting efforts, although your body needs at least one day of rest. Double-check that the exercises you are doing focus on anywhere you are experiencing skinny fat. The more skinny fat (lack of genetic muscle) you are experiencing, the more muscle mass you will have to add. Then “tone” (less weight, higher reps) to get the look you want. Here are forty weightlifting exercises (10) with images that can help.

You might have to increase your daily amount of time, but do not overdo it (the Scientific Exercise Quiz helps determine this). Too much can lead to overtraining syndrome (11) and be counterproductive. Pay close attention to your protein intake (12), 0.8 to 1.6 grams per kilogram of weight is typical, closer to 1.6 grams the more muscle mass you add. Remember, any muscle mass you add, you will have to maintain forever. Figuring out what is sustainable is key. At this time, there is no way to permanently get rid of skinny fat — you can only reduce it.

As well, proper cardio is vital to overall health. It helps maintain regular fat weight, burn calories, manage your skinny fat, optimize your metabolism, and sustain your health long term, no less. The Scientific Exercise Quiz and Scientific Metabolism Quiz help. Finally, a healthy lifestyle (13) — quality sleep, minimal stress, etc. — supports your efforts.

Feel free to ask any questions.

References

1. Skinny Fat Science: Is Skinny Fat Genetic?, November 27, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/is-skinny-fat-genetic/
2. Skinny Fat Science: What Is Skinny Fat?, July 26, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/what-is-skinny-fat/
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: Skinny Fat is a Lack of Genetic Muscle – Beyond Normal-Weight Obesity, August 12, 2025. https://skinnyfat.fellowone.com/skinny-fat-science/skinny-fat-is-a-lack-of-genetic-muscle-beyond-normal-weight-obesity/
5. 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/
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: Calorie Deficit for Skinny Fat, January 22, 2025. https://skinnyfat.fellowone.com/skinny-fat-science/calorie-deficit-for-skinny-fat/
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: Skinny Fat & Insulin Resistance, June 4, 2025. https://skinnyfat.fellowone.com/skinny-fat-science/skinny-fat-insulin-resistance/
10. 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/
11. 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/
12. Scientific Health Quizzes: Scientific Diet Quiz. https://scientificbodytypequiz.fellowone.com/product/scientific-diet-quiz-health-score/
13. 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/