Skinny Fat Burner – Top 3 Best

Struggling with skinny fat? It is estimated that roughly 2/3rds (1) of the population is. Venture out on social media and the common skinny fat burner claims involve eating less calories and/or burning more calories to reduce regular white/yellow body fat weight. As well as adding muscle mass and “toning” muscle. What does the latest science say?

Do more research on social media, and you will run across a widespread theme. Most people who have dieted, increased their exercise, taken supplements, and followed other typical advice have experienced regular fat weight loss. But even when at the lowest end of safe BMI around 18.5, or at an underweight BMI below 18.5, their skinny fat remains.

Some continue on the path of losing more regular body fat, down to dangerously low BMIs. Regardless of how diligent they are, their skinny fat remains and actually gets worse because they lose valuable muscle mass as well. Others fear adding any weight and seek to “tone muscle” (lighter weight, higher reps) once the regular body fat weight is lost. However, the “toned” look they seek remains elusive, no matter how hard they work. Whereas, a fair amount add muscle mass and do see a real improvement in terms of reducing their skinny fat.

Skinny Fat Burner – Top 3 Best To Fix

Adding muscle mass (2, 3, 4) is, indeed, the #1 best way to reduce skinny fat via body recomposition. No, you do not have to bulk. How much muscle mass you have to add depends on how much skinny fat you are experiencing. So, how do you determine how much skinny fat you are experiencing? The popular widespread claim is that skinny fat is determined by total body fat percentage relative to BMI. The lower your body fat, and the lower your BMI, the less skinny fat you have, right? Get to a low enough body fat percentage, and voila, no more skinny fat. Right.

Wrong. There is no science to support this egregious gross assumption. None. Skinny fat isn’t too much regular body fat within safe BMI — or at any BMI — it’s a lack of muscle tissue (5, 6, 7, 8, 9, 2). Muscle tissue is genetic (10, 11, 2). How much you have is determined by your unique genetics. Some people naturally have more muscle, some less. How much muscle tissue were you born with, or without (skinny fat)? Ask your doctor the next time you visit them. They cannot tell you because they do not know. Why? Currently, there is no way to measure total genetic muscle tissue, any average to compare it to, nor any way to diagnose (8) skinny fat. This is an indisputable scientific/medical fact. Our MRI Study (12) is working on a solution.

Most doctors, like most pro trainers and the like — and most likely YOU — assume you were born with all 600+ muscles developed, like every human. But neither you nor your doctor has a measurement(s) to prove this. Neither of you has any idea how much muscle you were genetically, naturally born with. Or without (skinny fat). Just as you have no idea if your level of muscle tissue is below average, average, or above average — it is all falsely, grossly assumed.

Top 3 Best Skinny Fat Burners

Like human science, overall, skinny fat science is very young. Having only been first mentioned in the official literature in 2006 (5), with the first official definition in 2016 (5), there is very little scientific data, evidence, and facts to support the initial definition, which directly contradicts the approved Standard BMI definition (5). In reality, relative to the known science, the following are the three best skinny fat burners.

#1 – Adding Muscle Mass

As mentioned, this is, hands down, the best way to reduce skinny fat. Because skinny fat is a lack of genetic muscle, you have to add muscle mass anywhere you are experiencing skinny fat. The more severe the skinny fat you are experiencing, the more muscle mass you have to add. “Toning” can also help reduce the appearance of skinny fat, but you cannot “tone” muscle you do not have. If you successfully lose regular fat weight and then try and “tone” but see minimal to no results, your lack of genetic muscle (skinny fat) is severe, and you have to add muscle mass first.

Determine where you are experiencing skinny fat on your body, then develop a proper resistance exercise routine (3, 4) — weightlifting is best — to add a sufficient amount of muscle mass to your liking. Once the muscle mass is added, focus on lower weight and higher repetitions to tone the added muscle to achieve the final look you want. Remember, adding muscle mass is not permanent. Any muscle mass you add, you will have to maintain forever, or you will gradually lose it and eventually return to your original genetic body composition.

#2 – Safely Lose Regular White/Yellow Body Fat

Safely is key. You want to avoid losing any muscle tissue during weight loss and damaging your metabolism (13). This means a proper diet (14) along with a proper overall (cardio and resistance) exercise routine (15, 16, 3, 4) and lifestyle (17). Keep in mind, you can technically lose 100% of your regular white/yellow body fat, yet your skinny fat — lack of genetic muscle — will remain. You can’t starve away a lack of genetic muscle.

How much safely losing regular body fat will help reduce your skinny fat depends on how much skinny fat you are experiencing. The more severe your skinny fat, the more likely you will have to add muscle mass as well.

#3 – Pay for a Few FDA-Approved Methods

Coolsculpting, Endermologie, Cellfina, and QWO (injectable prescription medication), no less, are FDA-approved techniques that help reduce the appearance of skinny fat, particularly cellulite (5), but also thin fat (5). These methods do not cure skinny fat. Most are invasive and include unpleasant experiences and side effects, while being rather costly.

Skinny Fat Burner – Scientific Health Quizzes

Using the latest science, we have developed an accurate way to estimate body composition, particularly skinny fat, including determining where on your body. Along with the Scientific Metabolism Quiz, Scientific Diet Quiz, Scientific Exercise Quiz, and Scientific Lifestyle Quiz (sleep, stress, environment), you can better understand your current routines and health, what changes might be appropriate to improve your goals, and track it all over time in your free, safe, secure account. Free options are available.

References

1. Fellow One Research: Body Type Science Research Data. https://www.fellowone.com/category/fellow-one-research/the-four-body-types/body-type-science/body-type-quiz/research-data/
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: Best Skinny Fat Resistance Exercises, September 4, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/best-skinny-fat-resistance-exercises/
4. 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/
5. Skinny Fat Science: What Is Skinny Fat?, July 26, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/what-is-skinny-fat/
6. 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/
7. 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/
8. Skinny Fat Science: How To Know If You’re Skinny Fat – Developing An Official Skinny Fat Diagnosis, April 9, 2025. https://skinnyfat.fellowone.com/skinny-fat-science/how-to-know-if-you-re-skinny-fat-developing-an-official-skinny-fat-diagnosis/
9. Skinny Fat Science: The Missing Link in Obesity Research: Genetic Muscle Deficiency (Skinny Fat), November 5, 2025. https://skinnyfat.fellowone.com/skinny-fat-science/the-missing-link-in-obesity-research-genetic-muscle-deficiency-skinny-fat/
10. Skinny Fat Science: Is Skinny Fat Genetic?, November 27, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/is-skinny-fat-genetic/
11. Skinny Fat Science: Is Skinny Fat Genetic? From the MRI Lab to Your Body: The Evidence, December 17, 2025. https://skinnyfat.fellowone.com/skinny-fat-science/is-skinny-fat-genetic-from-the-mri-lab-to-your-body-the-evidence/
12. 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/
13. Skinny Fat Science: How Skinny Fat Affects Metabolism, August 7, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/how-skinny-fat-affects-metabolism/
14. 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/
15. 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/
16. Skinny Fat Science: Best Skinny Fat Cardio Exercises, September 11, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/best-skinny-fat-cardio-exercises/
17. 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/