The term ”skinny fat” might sound contradictory – how can someone be skinny and fat at the same time?
Skinny fat people are those that look slim in clothes and maintain a low or moderate BMI (body mass index) but have high levels of body fat and low muscle mass.
So, underneath those clothes – they actually look soft and they don’t have a lot of muscle tone.
A skinny fat workout regime (if any) is mostly cardio and their diet is mostly based on processed food.
So, how to get rid of a skinny fat body? You definitely need to change your diet and workout regime (or adopt a workout one).
Both men and women can have this condition, but I’m just going to focus on skinny fat women in this blog post and what ”skinny fat workouts” they can do to fix this look.
AM I A SKINNY FAT WOMAN?
There are some common traits all skinny fat girls seem to have:
- Skinny fat women tend to carry most of their fat around their midsection (stomach) and hips and thighs (You know, the dreaded “muffin top/love handles” and “saddlebags.”).
- Skinny fat girls’ diet typically consists of excess carbohydrates, artificial sweeteners, sugar or processed foods. Basically, you’re avoiding vegetables as much as you can and eating crappy food.
- Skinny fat women usually do not work out at all or do only cardio.
- They also tend to eat a low protein diet (usually substituted with processed food and sugar).
- Skinny fat women usually look good in clothes, but very flabby underneath.
- They also seem to have a constant “sugar crash,” or suffer from ”brain fog.”
If you are a skinny woman but struggle with fat around your midsection, hips, and thighs that you can’t seem to get rid of, then you might be skinny fat.
WHY AM I SKINNY FAT?
As mentioned above, one, two – or all of these – usually cause the skinny fat body:
- Doing cardio only and avoiding resistance training
- Poor diet
- Genetics
Skinny fat is a result of losing muscle mass (which lowers your metabolic rate) and adding fat by eating the same calories – usually from unhealthy food sources (with a lower metabolic rate).
You may maintain the same weight, go slightly above, or even lower in weight- but it’s mainly fat, not muscle.
1. YOU’RE DOING ONLY CARDIO WORKOUTS
Is your ”getting rid of skinny fat workout regime” just cardio?
I often see this syndrome in women who do lots of cardio and don’t do any resistance training, because they’re afraid it will make them look bulky.
I understand this fear, as I had it myself. If that’s the case, I encourage you to read my blog post on how to do get lean and toned but without getting bulky.
Cardio keeps you slim but doesn’t build enough muscle to keep your body fat level down.
As you get older, your
Your skinny fat workout regime must be based around building muscle that helps to keep your metabolism up and your body fat levels down.
Avoiding resistance training can cause a skinny fat look.
2. YOU’RE EATING A POOR DIET
If you’re wondering how to get rid of the skinny fat look- you MUST start by making better choices of the food you’re eating.
A skinny fat diet is usually high in carbohydrates and refined foods. This will definitely increase your body fat levels and cause you to look skinny fat and store a lot of excess body weight in the mid-region.
The old golden rule still applies – You cannot out-train a bad diet!
3. YOU HAVE A GENETIC PREDISPOSITION
Being a skinny fat woman can be a genetic trait, so you can thank your parents for that.
BUT, if you genetically have this kind of body fat-to-muscle ratio, it is not impossible to change.
With the right workout program and a good diet, you can be skinny AND toned! Our Lean Legs Program 1 could be the perfect tool for you to achieve that, so check it out below!
4. YOU HAVE HORMONAL ISSUES
I should also mention that in some cases, a skinny fat woman struggles because of a range of health conditions, which include hypothyroidism, hormone imbalances, certain medications (such as the contraceptive pill and antibiotics), gut health issues and more.
I’ve suffered from hypothyroidism and you can read about my story here.
If you’ve suffered from any of the health conditions I mentioned above, make sure to consult your doctor and focus on fixing the cause of your hormonal disbalance.
5. YOU’VE DONE SOME EXTREME DIETING BEFORE
Lastly, a skinny fat look can happen when a person loses a lot of weight by just dramatically cutting his/her calorie intake, without exercising.
That is why girls who diet a lot usually end up looking skinny fat (flabby).
If you have been exercising consistently (both cardio and resistance training) and eating a good diet, but still can’t seem to lose weight and tone up, then it could be worth seeing a health professional.
DANGERS OF THE SKINNY FAT LOOK FOR WOMEN
Skinny fat girls are, in most cases, those who do not exercise at all or do only cardio, but somehow seem to get away with pizza, pasta and tons of bread – every day.
This sounds ideal when you’re younger but it all comes back to haunt you when you’re older and can be destructive for your body.
As much as we are about body positivity and the ”skinny fat” term can use some rebranding – if you’re struggling with the skinny fat body, you must be aware it can come with serious consequences.
Women with an amazing metabolism, and ”skinny genes,” may not look like it, but they can suffer from the same medical conditions as an obese person:
- Diabetes
- High blood pressure
- Blood sugar issues
- Increased cholesterol levels
This is why a healthy BMI or your scale are not the most accurate representation of your health and fitness.
According to Times magazine: ‘‘If you eat a diet high in sugar and processed food you may suffer from visceral fat that can cause a lot of issues – some being a higher risk of cardiovascular disease, Alzheimers and stroke (Dr. Mark Hyman, author of The Blood Sugar Solution 10-Day Detox Diet).”
To learn more about visceral fat and how to get rid of it, check out this blog post.
So, how to get rid of skinny fat look?
Luckily, you can fix this by doing the right exercise regime and eating a healthy diet.
SKINNY FAT TRANSFORMATION
I’ve received a lot of questions from girls asking me, ”Can I really go from skinny fat to fit?”
The answer is: ”Absolutely!”
Below, I’ve covered the best skinny fat workout examples and diet programs that will help you gain some lean muscle, lower your body fat and make you healthier overall.
But, before we cover the details, I want to share some transformation photos of the Lean Legs Girls that struggled with getting rid of the skinny fat look but succeeded with my programs:
SKINNY FAT WORKOUT PLAN FOR WOMEN
For skinny fat girls who want to tone up and lose a bit of excess body fat, you will need to do a combination of resistance training and cardio.
1. FOCUS ON RESISTANCE TRAINING AS YOUR MAIN SKINNY FAT WORKOUT
As I mentioned above, it’s really important that you don’t neglect resistance training.
Building muscle will help boost your metabolism and also reduce your body fat levels.
The resistance training should include both a mix of high-intensity interval training (HIIT) and circuits, using weights or body weight.
HIIT is an awesome skinny fat exercise because it burns a really high number of calories in a short period of time.
But the best part is, after your HIIT workout, you will continue to burn more calories.
HIIT is one of the best exercise regimens to get rid of the skinny fat body.
However, another really common complaint I hear from women is that they become too muscular when doing HIIT and lifting weights, particularly in their legs.
I have written a blog post on how to lift weights without getting bulky, to help with this exact issue.
It has some good guidelines and workout ideas that will help you tone up without getting bigger and too muscular.
2. DO SOME CARDIO WORKOUTS (BUT DON’T OVERDO IT)
If you are already skinny, you don’t necessarily need to do a lot of cardio.
But I do recommend it to mix it up with your resistance training workouts so that you stay slim with all of the HIIT and weight lifting you will be doing.
Please have a read of this blog post on cardio and why it’s so important for getting lean legs.
FULL SKINNY FAT WORKOUT PLAN FOR WOMEN
The skinny fat workout program below is only a framework to guide you.
If you really want to get started and get results, it is best to have a proper plan to follow.
You will be much more likely to stick to it and be consistent if you are able to follow a guide.
The workout plan in my programs is great for skinny fat women because the workouts will help you tone up and get rid of your fat, but without becoming bigger.
If you are serious about getting results, then it is definitely worth investing time and money into yourself.
My weekly skinny fat workout recommendation for women would include the following:
1-2 DAYS OF FULL BODY RESISTANCE TRAINING
You don’t need to lift heavy weights – you can use bodyweight only, lighter dumbbells, resistance bands, ankle weights, and gliding discs. Just get those muscles working.
Aim for a 30-minute resistance training workout.
Also, please have a look at the blog post I mentioned above for some guidelines on how to lift weights without getting bulky.
Here is an example of full-body resistance training.
This is the type of a skinny fat workout you can do at home anytime.
1-2 DAYS OF HIIT: HIGH-INTENSITY INTERVAL TRAINING
As I mentioned, HIIT is amazing for getting rid of the skinny fat look, and the workouts don’t need to take long!
You can do a great HIIT workout in 20-30 minute.
Just be careful not to overdo it on lower body HIIT exercises, such as burpees, jump squats, jump lunges, box jumps, etc. as they can make your legs overly muscular.
I have posted lots of different HIIT workouts that won’t cause bulk, so have a look at these for some workout ideas.
If you prefer not to do HIIT (especially endomorph women who may get bigger with HIIT), that’s OK.
You can still get great results, with full-body resistance training, and I would aim for a total of 3 sessions per week.
1-2 DAYS OF HIGH-INTENSITY CARDIO
High-intensity cardio can include exercises such as running, swimming, dancing, cycling, etc.
Do something that you love so that you will actually stick to it! Keep your high-intensity cardio workouts to 20-30 minutes (obviously, if it’s a dance class or spin class, you can go longer).
Plus, it’s a great idea to try and fit in as much low-intensity cardio as you can!
1-2 DAYS OF REST
It’s really important to give your body some time to rest and your muscles to recover. Overtraining can cause you to hold onto excess body fat, so if you feel like your body needs a break, give it one.
THE BEST SKINNY FAT DIET REGIME
Diet plays a huge part in your body’s ability to lose weight, so you can’t just rely on a good workout program alone.
If you don’t eat a good diet, you won’t get rid of excess body fat.
In general, someone who is skinny fat and looking to lose excess body fat will follow similar guidelines to anyone that is trying to lose body fat.
If you’re curious about my diet, you may read about it in detail here.
1. CUT THE CRAP
Skinny fat diet recommendation starts with getting rid of processed food.
You don’t need to do anything fancy with your nutrition – just cut out the packaged foods (think anything unnatural that comes in a bottle, packet, tin or box), processed foods, fizzy drinks, sugary foods, deep fried food and anything that is “typical” junk food, such as cakes and chocolate.
I’m not saying that you can never eat these, just try to limit them to a few times per week and keep portion sizes under control.
2. REDUCE CARB INTAKE
It is becoming more and more well-known that a diet lower in carbohydrates will help you lose weight quicker.
A skinny fat diet regime should be focused on protein (which will help you build muscle) and healthy fats. But, don’t cut out carbs completely, as your body still needs them and that’s where all the fiber is!
You just need to be smart about it.
- Switch any white carbs (i.e. bread, rice) to brown and whole-meal varieties
- Eat more carbs on your workout days and fewer carbs on your rest days
- Try to eat most of your carbs at breakfast or post-workout
- Aim to get most of your carbs from fruit, vegetables and whole grains
3. EAT MORE VEGGIES
Skinny fat diet recommendation is to focus on fruit and vegetables- they contain a range of vitamins, minerals and fiber, which your body needs.
I know you probably always hear people talking about fiber and how you should try to eat more of it.
But it really does play a huge part in keeping you full and regular.
Aim for 2-3 pieces of fruit per day and at least 5 servings of vegetables.
This can be hard to do without consciously thinking about it, so you really need to make the effort.
For getting rid of the skinny fat look I’d recommend you to try to eat vegetables with every single meal and snack to get those 5 servings in.
If you have smoothies for breakfast, add some spinach.
If you have an omelette, add spinach and other green vegetables.
Some of my favourite healthy snacks are carrot sticks and hummus, egg cups made from eggs and vegetables in muffin tins and whole pieces of fruit.
Lunch and dinner are a little easier to eat vegetables. Pack them in as much as you can!
One cup of vegetables has very little calories compared to any other foods, so it will keep you full, fill you with nutrients and won’t result in weight gain.
4. DRINK MORE WATER
It can also be hard to drink the required 2l of water per day if you’re not consciously thinking about it.
Try recording your water intake for a couple of days to see how much you are actually drinking, and aim for 2-3l per day.
This will also help with bloating.
One of my favourite tips is to carry a water bottle with you everywhere you go. It will help you drink more water!
I should also mention my FREE 7 Day Meal Plan that is gluten, dairy and refined sugar–free. So, if you’re not sure where to start, this meal plan would be a great starting point. And it’s completely free! :)
LEARN YOUR BODY TYPE
I would also recommend that you to learn your body type. You see, there are three different body types and they all gain muscle and lose weight differently.
I have a skinny fat workout plan recommendation, but I assure you that you’ll get the best results after you learn which body type you are!:)
I have created a special Body Type Quiz that will help you learn your body type in just 2 minutes, and it is completely free.
After you take it, you will also get tips on how to eat and train specifically for your body type.
WANT TO KNOW YOUR BODY TYPE?
We’ve Created A Quiz To Help You Determine Your Body Type!
- It’s FREE
- Takes Only 2 Minutes To Complete
- You’ll Get 3 Workout & 3 Nutrition Tips For YOUR Body Type
SUMMARY
To summarise all of the information above:
- Skinny fat women are those who look skinny in clothes, but underneath the clothes look soft and flabby
- The skinny fat body is caused by doing cardio only, eating a poor diet and genetic factors
- Skinny fat workout should include a mix of resistance training (HIIT and lifting weights) plus cardio
- The skinny fat diet includes reducing carbs and sugar and eating more fruit and vegetables
- Drinking lots of water is very important and will help with bloating.
- Learn your body type to get the best possible results
If you stick to a good workout and nutrition plan, you will get results. But you need to be consistent and actually put in the work!
Eating healthy for a few days and then binging, going out for lots of meals, drinking alcohol or skipping workouts will set you back.
You need to be consistent!
START MY LEAN LEGS PROGRAM FOR GETTING RID OF THE SKINNY FAT LOOK
If you need help with a skinny fat workout plan, you don’t know where to start with resistance training, or you tend to get bulky when you lift weights, then my program is perfect for you!
My program includes a full 8-week workout which will help you get a lean and toned body, and get rid of your skinny fat body forever. And because all of us are different, I have created separate programs for each of the 3 main body types.
This way, you can be sure you are going to get the best possible results!
My program also has FULL-LENGTH VIDEOS you can follow from warm-up to cool down.
To find out more about my Lean Legs Program 1 click the link below.
Love, Rachael xx
It’s FREE
so is one minute of running and one minute of power walking ok for 30 minutes?
mesomorph, 5’1, 110 lbs
main fat is on inner thighs and stomach
hi!! i’m a 5’1, 110 lb mesomorph with skinny fat. i’ve read some of your articles about my body type, and i know as a mesomorph we gain/lose muscle quickly. its said that running can cause bulk, which is the last thing i want (i have a fat mainly on my thighs) should i just continue to run anyway??
Hey lovely! To avoid any unwanted bulkiness, we recommend that you run for 30 mins max 2-3x a week. If your goal is to slim down your legs, I would focus more on power walking on a flat surface. :)
how do i get a flat stomach, i have very giggly belly fat i want gone
Hey lovely! Getting rid of belly fat is almost 100% related to your diet. The only way to get rid of this fat is to lose overall body fat which is done through consuming less calories than your body uses (eating at a calorie deficit).
As for the workouts, any type of resistance training helps, but generally HIIT gets the quickest results. High intensity cardio such as running also helps a lot. :)
Hi! So I am 5’3 tall and 16 years old. Iwent from 130lbs to 123lbs now, but I’ve been here for almost 4 months now, my measurements haven’t changed for almost 4 months either. I don’t know if I hit a plateau, or if I’m eating to little or too much. My most targeted areas are my love handles and inner thighs, also my behind. I’ve tried so hard. It’s been really tugging on my mental health and I’ve actually cried over my body before. I would really appreciate guidance? Also, I’ve been reading your articles and I really hope I can make a good change. My goal weight is 115. But I can’t seem to get to it no matter what I do, I feel like these 4 months of sweat, sore muscles, hard work, and tears have been a waste of my time and sometimes I’m on the verge of giving up. I’d really like guidance. Once again, Thank you.
Hi lovely! Since you are 16 years old, your body is still going through a lot of transformations so if you want to lose weight, it’s best you talk to your parents so they can get you an appointment with a specialist. A nutritionist can advise you on your nutrition and workouts so that you can achieve the results you wish in a healthy way that suits your age.
Wishing you all the best! xx
Hello! I want to lose the excess body fat around my belly & sides. I am also trying to gain healthy weight and turn that into muscle. I weigh 99.3 but my goal is to weigh a healthy fit 115. Do I have to do something differently than what you recommend for skinny fat? Thank you!
Hi lovely! Getting rid of belly fat is almost 100% related to your diet so this is the first thing that you need to improve and put a lot of focus on.
As for the workouts, any type of resistance training helps, but generally HIIT gets the quickest results. High intensity cardio such as running also helps a lot.
For more helpful tips, feel free to check out this blog post.
Also, you may reach out to us at info@rachaelattard.com so we can guide and help you achieve your fitness goals. <3
Why is it important to rest 1 day a week or body will hold on to excess fat? What is the reasoning behind?
Hi lovely! It would really depend on several factors like your body type, fitness level, etc. But if you’re the type who tends to bulk up easily and your goal is to slim down your legs, giving your body enough rest is important. Overtraining your body can be counterproductive and can actually lead to unwanted bulkiness even if you’re following the right type of exercises. If you need more help or tips, feel free to reach out to us at info@rachaelattard.com :)
hello! i’m 18 i’m around 105 pounds and 5’2. ever since quarantine, my eating habits have been pretty bad and i’m very unfit. before quarantine, i was very slim and my stomach was flat, now my legs and arms are slim but it’s my stomach area where i have the most fat. everything looks so unbalanced and i hate it. i have extra fat around my stomach, hips and sides. i have no idea where to start. i try to eat healthier, drink more water and stay more fit but i have not idea if i’m doing what i should be doing. i have no idea where to start please help!
Hi lovely,
Getting rid of belly fat is almost 100% related to your diet. The only way to get rid of this fat is to lose overall body fat which is done through consuming fewer calories than your body uses (eating at a calorie deficit) and sticking to a healthy diet.
As for the workouts, any type of resistance training helps, but generally, HIIT gets the quickest results. High intensity cardio such as running also helps a lot.
For more helpful tips please have a read of these blog posts:
The truth about how to lose belly fat
How to lose lower belly fat
Favorite ab workout
Wishing you all the best! xx
Hi, I’m about 105-110 lbs and I’m 5’3 I have a skinny fat body type and I have been trying lots of thigh workouts because I want a thigh gap but nothing is working out for me, do you have any recommendations or tips?
Hi lovely,
Thanks for reaching out!
I completely understand how you feel and I’ll do my best to help! :)
If your goal is to slim down your legs, there are 3 steps you should follow – do the right type of cardio, do bodyweight resistance training and adjust your diet for weight loss.
I have a very detailed blog post that will help you learn how to slim down your legs so please go give it a read.
It will definitely help! :)
Also, you can check out our 3 Steps to Lean Legs Program. It was designed specifically for girls who are struggling to slim down their legs. :)
Hello, I’m a 30yo woman 44kg and 157cm. I exercise 3x a week for no less than 45min doing mostly body weight training with one day of weight training mixed in. I have quite a few health conditions and chronic pain which keep me from being able to lift too much weight or too often. I also suffer from PCOS and IBS. I track my protein every day to try to keep it above 70g(ideally more) and have mostly home-cooked meals every day. Despite my low weight and constant exercise I was never able to fully tone my tummy. After only two weeks of not being able to workout because of surgery, I lost a bit of weight but look fatter and flabbier. This has been extremely discouraging for me. I obviously don’t want to be so underweight and I try hard but it seems like I’m losing all the progress I had even made. Do you have any tips for me?
Hi lovely,
Sometimes weight loss isn’t just about calories in and calories out. Your body is a lot more complicated. Any issues with gut health, hormones, thyroid, cortisol or nutrient deficiencies can actually make a HUGE difference to your weight. Please have a read of this blog post as it explains these situations in more detail and you’ll be able to see if any of these sound like you.
f your goal is to slim down your legs, there are 3 steps you should follow – do the right type of cardio, do bodyweight resistance training, and adjust your diet for weight loss.
I have another href=”https://www.rachaelattard.com/how-to-get-skinny-legs-cardio-for-lean-legs/” rel=”noopener” target=”_blank”>detailed blog post that will help you learn how to slim down your legs so please go give it a read.
It will definitely help! :)
im a 14 years female with around 50 kg and 163 cm. i think im a skinny fat cause when i use clothes i looks skinny but my belly and thighs are so big. my lower belly (right under my belly button) is around 73 cm in the morning. i’ve been working out following some fitness youtubers program since last year. back then before the quarantine start, im a active basketball player. my body is toned but the belly fat is still the same (but well i guess it’s better than last year). since two months ago i started to do some resistance training not only cardio and hiit. so could you tell me what should i do? and yeah i only workout at home, i don’t have any weights (but for alternatives i use water bottles) and if i have time i’ll go outside for a run.
im sorry for bad english
Hi lovely,
Since you are 14 years old, your body is still going through a lot of transformations so if you want to lose weight, it’s best you talk to your parents so they can get you an appointment with a specialist. A nutritionist can advise you on your nutrition and workouts so that you can achieve the results you wish in a healthy way that suits your age.
Wishing you all the best! xx
Hey I am 18 years old and my weight is 46 kg and my height is 152 cm. I think I am skinny fat. I have started working out since a year mostly cardio at that time ( I follow some fitness youtubers fitness schedules) and my body has become toned but the fat near my midsection is the same and it isn’t reducing but now I have started lifting weights like 3 kg and 5 kg , could you tell me what my diet should be and how can I gain abs and muscles and how can I reduce the fat ?
Hi lovely,
Getting rid of belly fat is almost 100% related to your diet. The only way to get rid of this fat is to lose overall body fat which is done through consuming less calories than your body uses (eating at a calorie deficit).
As for the workouts, any type of resistance training helps, but generally, HIIT gets the quickest results. High-intensity cardio such as running also helps a lot.
For more helpful tips please have a read of these blog posts:
The truth about how to lose belly fat
How to lose lower belly fat
Favorite ab workout
Wishing you all the best! xx
im a 13 old female, and im skinny fat by genetic. i have fat inner thighs (they dont look fat, but there is some fat if i grope it) and small (not flat) belly, but i am 160 cm and 46 kg. will resistance training help me if i dont lift weights?
im sorry for bad english its not my native language
Hi lovely,
Since you are 13 years old, your body is still going through a lot of transformations so if you want to lose weight, it’s best you talk to your parents so they can get you an appointment with a specialist. A nutritionist can advise you on your nutrition and workouts so that you can achieve the results you wish in a healthy way that suits your age.
Wishing you all the best! xx
Im 15, female
And struggling with skinny fat and my tummy is big and my arms and legs are thin, my body is practically unbalanced, and I can’t wear bikinis or croptops because of my belly fat. I’m slim, but my belly fat is very noticable and i hate it. I tried doing cardio everyday before, but I start to notice that nothing’s changing. That’s where i started researching about my body type, and how i can be fit. I came to the conclusion that I am skinny fat, and I have to do resistance training and eat alot of protein and cut off junk foods. And i did that ofc, but i still eat alot and I can’t control it, that’s why, im researching about teenagers like me who have the same body type, because all i see in the internet are adults, and i kinda feel like I’m the only teenager that have this body, and im so insecure because my friends have nice bodies and they can wear what they want. I just want to enjoy youth, so I’ll try my best, to achieve my goal and be confident about my body.
Hi lovely,
Thank you for reaching out! :)
Since you are 15 years old, your body is still going through a lot of transformations so if you want to lose weight, it’s best you talk to your parents so they can get you an appointment with a specialist. A nutritionist can advise you on your nutrition and workouts so that you can achieve the results you wish in a healthy way that suits your age.
Wishing you all the best! xx
How do I maintain my goal of weight once I get to it?
Hi lovely,
Once you’ve reached your goal weight, you don’t have to apply a calorie deficit anymore. :) If you want, you can calculate again your ideal daily calorie intake and macros through this link if you’re currently following Rachael’s program. Instead of losing weight, please choose ‘maintaining weight’ as your goal.
Love,
Len
so, should i be eating at a deficit, maintenance or surplus for this to work?
Hi lovely,
It depends. If you already reached your goal weight then you can eat for maintenance. If you want to lose more, feel free to apply a slight calorie deficit to your ideal daily calorie intake. :)
Hi, I’m a 24y old skinny fat ectomorph, I’m quite lean but I have saddlebags since I’ve been sedentary most of my life.
Most of my friends says I look very lean but that’s because I put effort hiding my thighs with clothing, without I’m soft on my thights and look very good everywhere else.
I’ve been trying to get fit for years now but I’ve never been consistent not seeing results and getting discouraged.
I’ve been strenght training at home with lighter weights (3x week), and doing cardio (2x week) and walking (daily) regulary for a few months now, but I’m only seing definition on my (already flat to begin with) stomach.
I’m struggling building muscle and seing definition even on my arms where I look very skinny, and my thighs aren’t slimming down, I’ve only lost some water retention.
I feel I’m getting healthier but my body is not changing on the outside.
I’ve been eating more or less at maintenance with enough protein since I’m trying to body recomp.
Should I just be patient and keep going or am I doing something wrong?
Hi lovely,
In order to achieve your goals, you should follow the right type of workouts and diet for your body type. Here are some general guidelines for ectomorphs like you. I’m sure that you’ll find it very useful. :)
Love,
Len
Hi,
I am skinny fat and I have tried many workout plans but I don’t see results even after putting work for 4 months. I’m 5”4 about 117 pounds and I tend to carry extra fat on my belly and also have love handles although I have slim arms with some bra bulge and skinny legs. I want to lose the fat and build lean toned muscles especially get thicker legs and a booty without looking “bulky” and I’m not sure if I should be eating at a calorie maintenance or slight over plus since I’ve been researching a lot and got lost in all of it. What do you recommend to do?
Hey lovely,
Spot reducing isn’t really possible. The only way to get rid of this fat in certain areas of your body is to lose overall body fat which is done through consuming less calories than your body uses (eating at a calorie deficit).
As for the workouts, any type of resistance training helps, but generally, HIIT gets the quickest results. High-intensity cardio such as running also helps a lot. To get the best and fastest results, you need to follow the right type of workouts and diet for your body type so we should start with that. Feel free to take Rachael’s Body Type Quiz and email the results to info@rachaelattard.com so we could give you some guidelines. :)
Love,
Len
hey, im 14 turning 15 this year. being very developed for my age, im 6’1 so im very tall, i have no real boobs but i have wide hips with love handles and some stomach fat. i am so insecure about my body. i have long legs which would look alot nicer if i could lose that inner thigh fat. i dont like to way myself but i know that i have an average almost underweight bmi for my height but my appearance still looks soft and fleshy. how can i change this, without having to talk to a specialist like you reccommended to those other girls xx
Hi lovely,
Thank you for reaching out! :)
Since you are 13 years old, your body is still going through a lot of transformations so if you want to lose weight, it’s best you talk to your parents so they can get you an appointment with a specialist. A nutritionist can advise you on your nutrition and workouts so that you can achieve the results you wish in a healthy way that suits your age.
Wishing you the best of luck! xx
i’m 15, 16 in a few weeks. i’m 5’2, 117 so i’m average for my age and height. since i was little, ive had slim legs and and arms, but my tummy has always been very soft and i look a bit pregnant. i thought i’d grow out of it but i haven’t, so i’m wondering, is this genetic?
Hi lovely,
Thank you for reaching out! :)
Since you are 15 years old, your body is still going through a lot of transformations so if you want to lose weight, it’s best you talk to your parents so they can get you an appointment with a specialist. A nutritionist can advise you on your nutrition and workouts so that you can achieve the results you wish in a healthy way that suits your age.
Wishing you the best of luck! xx
Love,
Len
Can someone who is skinny fat also have more fat on their upper body like armpit fat and back fat causing their shoulders to look broad? I was just wondering because my shoulders used to be very small but they look more bulkier and broader now because I used to have an extremely unhealthy diet and a sedentary lifestyle. What can I do to reduce the bulkiness of my upper body?
Thank you!
Hey lovely,
Yes, that’s also possible. You can’t really spot reduce, so to lose fat on your upper body, you should lose weight overall. This could be done by a combination of cardio, light-resistance workouts, and eating at a calorie deficit.
If your goal is to slim down your muscular upper body, I have a blog post that’s going to help you. You’ll find out which exercises to avoid and which to focus on more!
I hope that helps. xx
Hey, this was really really helpful, thanks!!
Hi lovely,
I’m glad that you enjoy reading Rachael’s blogs. :)
If you need more help or tips, feel free to reach out to us at info@rachaelattard.com xx
Love,
Len
hi, i’m 16 about 5’1 and vegetarian. i don’t know my weight because i don’t like to weight myself and i also don’t count calories due to it being a bit triggering for me but i know i’m skinny fat by the way i look. i used to restrict from the ages of 13-16 years old but i have slowly stopped and i now eat 3 whole meals and 2-3 snacks a day. sometimes it is hard to eat but i still push myself to. i don’t really eat much junk food or eat out, i usually cook for myself or have my mom cook for me. i run probably 2-3 times a week and do 3-4 miles when i do run. i also roller skate every now and then and i just started doing strength training yesterday. i really want to get into better shape and get more muscle but still look lean. i don’t know where to be honest and i don’t know is what i’m doing is right or wrong. i would really love some advice (:
Hi lovely,
Thank you for reaching out! :)
Since you are 16 years old, your body is still going through a lot of transformations so if you want to lose weight, it’s best you talk to your parents so they can get you an appointment with a specialist. A nutritionist can advise you on your nutrition and workouts so that you can achieve the results you wish in a healthy way that suits your age.
Wishing you the best of luck! xx
I am 37.4% body fat but my BMI is on point. I have arms and a belly that only santa claus would be like, how, even I don’t have that. Admittedly, I do only eat once a day because my life style is so sedentary and I literally don’t even more for more than 30 minutes a way. Walk to my car, walk to my desk, walk to the bathroom, walk to the kitchen. I am going to start weight training, but I wonder what my diet should look like. I am 35 years old and 5’2″ and I am a vegan. Many regimens have eggs and I simply cannot eat that.
Hi lovely,
Thanks for reaching out! <3
Following the right type of workouts and diet for your body type is very important to achieve your goals so we should start with that. :) Feel free to take Rachael’s Body Type Quiz for free and let us know the result by emailing us at info@rachaelattard.com so we could give you the proper guidelines. :)
I hope that helps. xx
Love,
Len
Hi ,I am 20 years old and 5.2 inches I have fat only around my stomach and I also started exercising little but fat is not reducing and I prefer only home made food and don’t eat junk food.how can I get proper body shape ??
Hi lovely,
thanks for reaching out! <3
Getting rid of belly fat is almost 100% related to your diet. The only way to get rid of this fat is to lose overall body fat which is done through consuming less calories than your body uses (eating at a calorie deficit).
As for the workouts, any type of resistance training helps, but generally, HIIT gets the quickest results. High-intensity cardio such as running also helps a lot.
For more helpful tips please have a read of these blog posts:
The truth about how to lose belly fat
How to lose lower belly fat
Favourite ab workout
Best of luck! xx
Love,
Sanja
I’m 18 years old and 5’6.5. I have lost 50 lbs in the time span of a year. I only did a calorie deficit and ate a lot of processed foods really and am now skinny fat. I lost the initial 30 lbs and a normal and slow pace but after becoming impatient I lost the last 20 lbs extremely fast which is why I believe i lost both muscle mass and body fat. I want to look more proportionate since I carry most of my weight in my stomach and breasts. I want to become more toned/more muscle mass and grow my glutes while also losing body fat. I planned on eating in a calorie deficit with foods rich in protein while starting a lifting program. I’m just not sure if my metabolic rate is accurate after restricting a lot for to lose the last 20 lbs. I’m just not sure where to go from here in regards to my diet and exercise.
Hey lovely,
It’s important that you follow the right type of workouts and diet for your body type to get faster results. Feel free to take Rachael’s body type quiz to know yours. It’s also important that you follow the ideal daily calorie intake for you. If you’re consuming less than 1200 calories a day and you’re under-eating, it can cause possible damages to your metabolism and hinder you more from losing weight.
If you need more help or tips, feel free to email us at info@rachael.attard.com
Love,
Len
Hi. I’m a 18 year old female. I’ve been struggling with skinny fat problem for 6 years now. I was a skinny child, but during teenage years, I put a lot of fat on. I’m 160 cm, 45 kg, but my stomach, legs (especially thighs) and bottom are full of fat. I’ve been trying everything from healthy eating, diets, to cardio and weight training but all in vain. I’m neither gaining any fat or losing it. The only thing that has helped a little bit is eating the same thing everyday for an extended period of time (1-2 weeks or more). Once I ate only brown rice and green tea with rusk for a week and it gave me some noticeable results! Then I ate fried potatoes and baked bread with butter for several weeks and I also got close to my dream shape. But I can’t eat like that forever. However impossible it may sound, whenever I incorporated other types of food in my diet, I IMMEDIATELY gained all my fat back. What should I do?
I don’t wanna bulk or even get lean or toned, I just want to be thin and petite. I hope you get what I mean.
Thanks in advance. Your help is crucial to me!! ❤️
Hi lovely,
Thanks for reaching out! <3
Based on the info you shared, there's a chance that you are consuming less than 1200 calories a day and you're undereating. This can actually cause some damages to your metabolism and prevent you more from losing weight. Health problems or issues with gut, thyroid, and hormones should also be considered.
The key is following the right type of workouts and diet for your body type. If you haven't yet, feel free to take Rachael's Body Type Quiz to know what’s best for you.
If you need help or tips, feel free to email us at info@rachaelattard.com
Love,
Len
Hello! I am 14 year old and I want to try to the program but i do not know if I am allowed to as a teenager or if it is better for me to get a personal trainer instead. I have taken the ‘Body Type Quiz’ and I have gotten two different results, whether it was a mesomorph or an endomorph. I do not know where to even start to begin a healthier lifestyle because I do not wish to bulk up with the wrong exercises. I also do not know if I am considered ‘skinny fat’ or not, I know it sounds stupid but I am fearful about this concept, am I really ugly or fat? I have always been underweight and recently I have been trying to eat less but I don’t know what to do, could you help me?
Hi lovely,
Since you are 14 years old, your body is still going through a lot of transformations so if you want to lose weight, it’s best you talk to your parents so they can get you an appointment with a specialist. A nutritionist can advise you on your nutrition and workouts so that you can achieve the results you wish in a healthy way that suits your age.
Wishing you the best of luck! xx
Love,
Len
Hi I’m 18 and I’ve been trying to lose my stomach area for quite some time now. I was a lot heavier in high school and ended up dropping 30-35 pounds over the summer and have been working out consistently only about 2-3 times a week. My arms and my legs are perfect in my eyes but I can’t seem to tone up my stomach area no matter what i do. My diet is okay(not really) and I also think my birth control has really been messing with my weight as well. I just want a pretty lean stomach area. What do u reccommend?
Hi lovely,
thanks for reaching out! <3
Getting rid of belly fat is almost 100% related to your diet. The only way to get rid of this fat is to lose overall body fat which is done through consuming less calories than your body uses (eating at a calorie deficit).
As for the workouts, any type of resistance training helps, but generally, HIIT gets the quickest results. High-intensity cardio such as running also helps a lot.
For more helpful tips please have a read of these blog posts:
The truth about how to lose belly fat
How to lose lower belly fat
Favourite ab workout
Best of luck! xx
Love,
Sanja
Hey I’m 5”9 and 1/4. I weigh between 137-140 normally but suddenly I weigh 141-143. I didn’t like my weight back then and now I really don’t. I’m skinny but my stomach has never been flat and I’m 18. Even when I was a younger teen. I am overall healthy but not very active. I’d say I’m skinny fat. I also have never had a thigh gap. Please help my goal is too feel confident.
Hey lovely,
Thanks for reaching out! :)
Since this would require an exchange of messages in order for us to help you and provide you all the helpful info, I suggest that you reach out to us via info@rachaelattard.com! <3 xx
Love,
Ana
I would love to know if this is my body type! I know stress has a lot to do with skinny fat too. I’m 5′ and 108lbs but have a big pudgy abdomen and love handles. Ugh. Would this be a good plan for me?
Hi lovely,
thanks for reaching out! <3
To find out your body type, you can take Rachael's free body type quiz here :)If you’re still not sure about your body type, please feel free to email us a full body picture in sports clothing to info@rachaelattard.com
I hope this helps, please let me know if you have any questions! xx
Love,
Sanja
Hello!
I’m 19 years old, a mesomorph, 147cm and 52kg.
I think my ribcage is wider than normal and my hips as well. I also store fat more in my hips and thighs.
So, does the Lean Legs Program help with making my hips and ribcage smaller (although I don’t think I have fat there? I can count my ribs)? Also, what about losing my whole body fat? Does it help or just for lean legs?
I’m too short, fat and I cannot accept my body like that. I’d really like some help..
Hi lovely,
Unfortunately, spot reducing isn’t possible – whether it’s your rib cage area or your hips. The only way to get rid of this fat is to lose overall body fat which is done through consuming less calories than your body uses (eating at a calorie deficit).
As for the workouts, any type of resistance training helps, but generally, HIIT gets the quickest results. High-intensity cardio such as running also helps a lot.
And yes, the program will help you with that. The 3 Steps To Lean Legs Program is designed to help you get lean and toned without bulking. It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).
Let me know if you have other questions. xx
Love,
Len
Hi I really struggle with Toning my stomach and defiantly am skinny fat. I’d really like some help
Hi lovely,
Getting rid of belly fat is almost 100% related to your diet. The only way to get rid of this fat is to lose overall body fat which is done through consuming less calories than your body uses (eating at a calorie deficit).
As for the workouts, any type of resistance training helps, but generally HIIT gets the quickest results. High intensity cardio such as running also helps a lot.
For more helpful tips please have a read of these blog posts:
The truth about how to lose belly fat
How to lose lower belly fat
Favourite ab workout
Love,
Sanja
What if I do all of those things and I am still skinny fat? You do not take into account hormonal issues that happen as a woman ages such as menopause. I have worked out for 30 years. Run, do yoga, weights, eat right and I am skinny fat .
Hey lovely,
Hormonal imbalance is always a potential reason why someone can’t slim down.
Here are some of Rachael’s blog posts on this subject that you may find helpful.
HOW A HORMONE IMBALANCE CAN CAUSE WEIGHT GAIN
WHY CAN’T I LOSE WEIGHT?
Hope this helps! xx
Love,
Ana
Hi, I’m a skinny fat ectomorph with fat only around my thighs since I’m a student who pass most of her time sitting at her desk.
Apart from 1-2 days of high intensity cardio, should I also power walk everyday in the morning?
Hey lovely,
Power walking is the best form of cardio for weight loss, so Rachael would definitely recommend it! :)
Aim for at least 10 000 steps each day for the best results! :)
Love,
Ana
Hello! I am a 22 year old female, 5’1, 115lb. I have small arms and legs but hold a lot of fat in my mid section, I definitely have a pooch and muffin top. I struggle to loose fat in my stomach but my ultimate goal is so have a flat stomach. I’m unsure of what body type I am and what type of diet/calorie level would help me loose my belly fat.
Hey lovely,
I suggest that you send the email to info@rachaelattard.com with some pics while dressed in fitness clothes (e.g. leggings, a top..) so I can tell your figure easily and I’ll gladly help you with determining your body type! :)
Don’t worry, they won’t leave our email thread. :)
Love,
Ana
Hi!
I’m 21 and rather tiny, but I am skinny fat. I gain all my fat in my stomach and virtually nothing goes to my arms or legs. It’s actually really challenging for me to gain weight anywhere other than my stomach. Would this schedule help me? I’m most concerned about not eating enough as I’m scared I’ll lose what little butt I have. Thanks!
Hey lovely <3
Would you mind sending some pictures in fitness clothes to info@rachaelattard.com so we can take a look at your body shape and be sure what body type you are? :)
I’m assuming that you are a lovely ectomorph, but would like to be sure.
Don’t worry, with proper diet plan and workout schedule you’ll be able to achieve your dream body. :)
Love,
Ana
Hi Rachel,
Will 2 weeks be enough to see some difference in my body if I stick to your workout plan and diet? I know that everybody is different and that 14 days is of course not enough to transform into a fitness goddess, but is it reasonable to expect something after this amount of time? My friend’s wedding is at the end of July and I really want to look a bit better than I do now.
Love,
Marta
Hey lovely,
This depends on your body type, genetics, muscle memory, etc.
Some girls need a very small amount of time, a few weeks, and others need more.
I suggest that you try, and for sure continue, you will feel better at least for sure! :)
Love,
Ana
I am a 66 yr old woman who has been a gym rat on and off since I was 15.
Except for fish and organic eggs, I am vegan.
I was evaluated at my gym and my body fat is 32.6 between fair and good
My BMI is 19.8.
I now weigh 102lbs at 5’1″.
I do cardio, resistance, and yoga and have been keeping my weight up with bagels, rigatoni, cookies and all that good stuff LOL
Since I learned about being “skinny fat” I gave up all refined carbs, but have lost 3 lbs. I was 105 when this started.
I am eating avocados, nuts, olives but not used to all this fat.
Any suggestions?
Hi lovely,
Since I’m not completely sure what your fitness goals are, I need more info about you – I advise you contact us at info@rachaelattard.com and send us this info and add your fitness goals – it’ll be quicker and more detailed via email :)
Love,
Tina
Hey love this post!
Do you have any guidance on how many calories I should be eating on this plan? Or where/how I could find out? Thank you so much :)
Hi lovely,
Thanks for reaching out! In order to lose weight, you need to eat at a slight calorie deficit. Rachael explains it all nicely in this blog post: https://www.rachaelattard.com/how-to-calculate-your-daily-calorie-intake/
Let me know if you have any other questions! xx
Love,
Marina
Ma’am I basically workout daily ..but ain’t able to get lean legs moreover my cheeks are getting sunken day by day …so how do i get fuller cheeks and a toned body like u ….i really admire u a lottt… Kindly help??
Hi lovely,
Thank you for your message!
I know that reaching your fitness goals can be hard, and that you probably have lots of questions about how to get that lean and toned body.
We would love to help you as much as we can :) That’s why we have created the Lean Legs program.
The program is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking.
It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).
It also includes a full meal plan, a separate recipe eBook and demonstration videos.
You can find out more about the Lean Legs Program here:
https://www.rachaelattard.com/lean-legs-program/
Let me know if you have any other questions! xx
Love,
Marina
Hi. Is the skinny fat workout the same as the lean legs program workout? I am very high-paced/energetic, I’m all for “go hard or go home” so I love HIIT and am really bored with low intensity exercises. I’d love to get lean legs but the skinny fat workout seems too slow, short and relaxed for me. Also, I can’t do fasted cardio because of my daily schedule which consists of extremely hectic, early mornings – will this impede my results? Is there a way to also amend the lean legs diet to further reduce the amount of cooking (I really hate cooking)? Thank you.
Hi lovely,
This workout plan is similar to the one in the Lean Legs Program. Low intensity workouts are really great for burning fat. You can find out more about it in this blog post.
You don’t have to do cardio fasted, you will still get results if you’re consistent with the workouts and eating healthy. :)
The healthier you eat the better your results will be, but of course you can modify the meal plan to suit you. You can either have someone help you out with cooking or have food delivered from a restaurant. For more helpful tips please have a read of this blog post:
https://www.rachaelattard.com/restaurant-tips-on-how-to-stay-on-a-diet-and-eat-healthy/
I hope that helps! xx
Love,
Diana
Hi I’m 19 5”6 125 lbs and pretty happy with my weight but really want to lose the extra belly/visceral fat that is above and below my belly button as well as my love handle sides. I also notice a significant variation between my thigh sizes and feel like my calves are too muscular. What tips do you have that I could tighten up my tummy and inner thighs? As well as making my calves look skinnier?
Hi lovely,
We would love to help you as much as we can :) So that’s why we have created the Lean Legs Program!
Our Program is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking.
It will help you slim down your entire legs, but will also help you slim and tone your upper body and core too (the workouts are full body).
It also includes a full meal plan, a separate recipe eBook and demonstration videos.
You can find out more about the Lean Legs Program here.
Getting rid of belly fat is almost 100% related to your diet. The only way to get rid of this fat is to lose overall body fat which is done through consuming less calories than your body uses (eating at a calorie deficit).
We always recommend sticking to a balanced whole food diet rich in protein, complex carbs and healthy fats and avoiding processed and sugary food (white pastry, cookies, soda, deep fried food, etc.)
As for the workouts, any type of resistance training helps, but generally HIIT gets the quickest results. High intensity cardio such as running also helps a lot.
For more helpful tips please have a read of these blog posts:
https://www.rachaelattard.com/226-the-truth-about-how-to-lose-belly-fat/
https://www.rachaelattard.com/how-to-lose-lower-belly-fat/
https://www.rachaelattard.com/core-workout-for-women/
https://www.rachaelattard.com/how-to-slim-calves-skinny-legs/
Love,
Diana
xx
My BMI is average for someone of my age, gender and height. My arms are small in size, my legs probably small or average. I’m not like most other girls/women. I’m under 21 and am considered skinny fat and my bit of extra body fat is in the stomach/belly- it sticks out as a result.
I tend to eat a hefty ton of brown rice pasta, dates, dried figs, and 100% fruit juices (no other added ingredient other than the fruit or fruits listed) on a daily basis.
Just wondering with a belly that sticks out, even when considered small and have a normal BMI isn’t that the type of fat called visceral fat? I’ve heard it’s because of visceral fat is the reason a belly would stick out (no matter your weight). Just wondering if that is true.
Hi lovely,
That is in fact visceral fat, but it’s more typical for men. So if you’re eating healthy and working out but still don’t see an improvement, I would recommend checking your hormones.
For more helpful tips, please have a read of these blog posts:
https://www.rachaelattard.com/6-unexpected-reasons-you-cant-lose-weight/
https://www.rachaelattard.com/lose-fat-stubborn-areas-inner-thighs-lower-belly-hips-back-arms/
I hope that helps! xx
Love,
Diana
I am a 63 year old woman, 5’4″ and I think now less than 115 pounds. I’ve yo-yo’d with my weight all my life, but this is the thinnest I’ve ever been going on several months now. But I am still flabby with crinkly, saggy skin on the usual areas. I workout 5 days a week, alternating workouts every other day, and then every month I change it up, too, though it’s always body weight and light weight exercises at home. I also go for a walk after (20-30min), I can’t run anymore, and every other day I do walking lunges, 4 sets of 20, and 2 sets of 10 (warm up and cool down), and 4 sets of toe raises after the lunges. I’m delighted with my progress and look fantastic in clothes, but not so much without. I can’t seem to get rid of the flab no matter what I do. I also eat pretty well, too, though I do have a little sugar (chocolate) in the evenings. I’ve cut a lot of foods out of my diet due to IBS and other digestive issues, and intermittent fasting (15-16hrs) every evening-morning. I eat breakfast (avacado, egg, fruit, rice cakes, herbal tea) after my workouts and one other meal in the late afternoon/early evening, lowish carbs with meat and veg, and drink water, though maybe not as much as I used to and should, though I try to. I take the weekends off from exercise now. There are some things I can’t do for exercise, I think HIIT is one, running is another, situps and crunches are out, too, because of my back. I need low-impact cardio, and good resistance training, but I have limited equipment and can’t afford any more. So what do I do to get rid of the flab? Cutting out any more in my diet will leave me with next to nothing to eat. I also have Hashimoto’s.
Hi lovely,
Resistance workouts are the best for toning up. You can find a lot of them on our blog or YouTube channel.
I would recommend lifting some light weights and slowly increasing the weight over time (you can also use resistance bands). Your diet seems good so I wouldn’t suggest eating less (1200 calories per day is a minimum to stay healthy).
There are also some aesthetic procedures that may help tighten your skin and improve collagen, but I haven’t tried them personally.
For more helpful tips please have a read of this blog post. :)
Love,
Diana
xx
Phyllis –
I am 40 years old, I struggle with chronic Lyme, Hypothyroidism, internal mold issues, several food allergies and sensitivities and pelvic congestion syndrome. I have been “working out” for the last 11 years and have gone from being 178 lbs to my lowest now of 110lbs. (I am 5’8.5″) I workout 6 days a week alternating between heavy weights upper and lower body 3 days a week and cardio the other 3 days. I also walk daily 3 to 5 miles and when the weather is nice I bike 3 to 15 miles daily. I am also flabby, like it grosses me out to look in the mirror. Its like the thing you cannot “unsee”! I also fast daily the 16 to 17 hour fast from lunch/dinner day prior to breakfast. Then only eat twice a day – but big meals. I am only able to eat whole unprocessed foods and about 10 different foods that I try to rotate.
Lifting heavy for me is NOT building any muscle at all.
I totally relate…..
Hi,
Thank you for these articles. I have always naturally been either underweight or at the very lower end of the normal range, but I am extremely pear shaped, so while my arms and torso look very thin and sickly, I have a lot of fat on my thighs. Because of this, I tried to lose even more weight (“it has to start going off the legs at some point, right?”), but it didn’t help at all. Everyone says you have to put on muscle if you’re skinny fat, but I was scared it would make my legs even bigger. I felt very stuck – my BMI is now too low to lose more weight and it’s not even helping.
This article gives me hope that maybe it is possible to get rid of the fat without losing weight or the risk of getting bigger after all. I’m currently at 50 kg, 175 cm. Is there anything specific I need to keep in check at such a low body weight besides eating enough?
Hi lovely,
I would recommend doing more resistance workouts and weight lifting than cardio. Also eating more whole foods rich in protein.:) You will be able to maintain your weight if you eat as many calories as you burn! xx
Love,
Diana
Hello,
If I do HIIT for 1.5 hours 2-3 times a week and running club 2 days a week will this be too much? Meaning will I bulk up? I am skinny fat
Hi lovely,
You don’t need to do HIIT for that long. I would suggest 30 minutes of HIIT and 20 minutes of resistance training. You can also combine one of those workouts with running twice a week! xx
Love,
Diana
Hi Rachel! I really struggle with cellulite in my lower body area? What can I do? Excercise and nutrition wise?
Hi lovely,
We would love to help you as much as we can :) So that’s why we have created the Lean Legs Program.
The Program is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking.
It will help you slim down your legs and reduce cellulite, but will also help you slim and tone your upper body and core too (the workouts are full body).
It also includes a full meal plan, a separate recipe eBook and demonstration videos.
You can find out more about the Lean Legs Program here:
Lean Legs Program
For more helpful info please have a read of this blog post.
Love,
Diana
xx
Hi Rachael,
I just recently started my fitness journey after being diagnosed with Graves Disease (hyperthyroidism). Although I am underweight (weight = 102 lbs, height = 5’7), I have excess stomach fat and lower back fat. What kind of exercises do you recommend to get rid of that fat fast?
Thanks!
Hi lovely,
I’m sorry to hear that, I know how tough it can be :(. I would recommend finding a good naturopath or an integrative doctor as they’re better at helping with hormonal issues than regular doctors.
We would love to help you as much as we can :) So that’s why we have created the Lean Legs Program.
The Program is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking.
It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).
It also includes a full meal plan, a separate recipe eBook and demonstration videos.
You can find out more about the Lean Legs Program here:
Lean Legs Program
For more helpful info please have a read of this blog post.
Love,
Diana
xx
Hey Rachel!
I’ve been researching a lot on how to lose your skinny fat, this definitely cleared it up for me! I was on a keto diet for 20 days, but starting tomorrow I’m switching it up to an Atkins diet with more fruits and veggies. However, my carb intake (on work out days) will be just under 50. I’m 5’1.5, 105 pounds, and I’m 13 yrs old (female). I know I’m kind of young, but I still want a better and healthier lifestyle and a better toned body to improve my self esteem as well. I’m at a healthy weight right now, even though I do have some excess body fat especially around my belly and thighs. I’m planning on doing cardio, HIIT, strength training, and rest days like you said. I’ll eat lots of protein, at least 10 grams more than my fat intake, and I’ll consume only 20 carbs on my rest days. Overall, do you think this would help me lose my skinny fat? What changes should I make? I eat around 1200-1500 calories a day if I work out or not. What other things should I incorporate in my plan? Thank you so much for reading, sorry for the long post :)
(Also, I’m too young for the gym and I only have 2 two-pound weights. How do I do strength exercises if the weights aren’t heavy?)
Hi lovely,
I recommend doing more resistance training along with cardio. Try using ankle weights, gliding discs and resistance bands, they’re excellent for toning up! Also a diet rich in protein will help as well.
You could check out our YouTube channel for more awesome workouts! :)
For more helpful info please have a read of these blog posts:
https://www.rachaelattard.com/lose-fat-stubborn-areas-inner-thighs-lower-belly-hips-back-arms/
https://www.rachaelattard.com/how-to-get-skinny-legs-series-summary/
https://www.rachaelattard.com/how-to-get-skinny-legs-cardio-for-lean-legs/
Love,
Diana
xx
Hi Rachel, I seem to have the skinny fat symptoms as I am very naturally skinny however my hips and thighs seem disproportionately large, however, the extra weight is not ‘jiggly’ or soft. If anything it is firm and muscular, but apart from 30/40 mins of long distance of running and an hour of ballet a week, I really don’t do any exercise. What can I do to reduce the size of my thighs, as they affect my entire appearance?
Hi lovely,
We would love to help you as much as we can :) So that’s why we have created the Lean Legs Program!
The Program is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking.
It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).
It also includes a full meal plan, a separate recipe eBook and demonstration videos.
You can find out more about the Lean Legs Program here:
Lean Legs Program
For more helpful tips please have a read of this blog post:
https://www.rachaelattard.com/how-to-get-skinny-legs-series-summary/
Love,
Diana
xx
Hi Rachel,
I have been on Keto now for the past year (averaging 0 – 20 grams of Carbs a day) and have lost nearly 2 stone in weight. Although now my weight loss has stalled and I have found myself skinny fat, especially with fat around my hip area. I am still on the Keto diet and have even reduced my calories but still no change! I average around 4 20 minute HIIT sessions a week.
Would you suggest doing more resistance training and upping my carbs to get over this problem?
Thank you!!
Hi lovely,
Yes, I suggest doing more resistance training and changing your diet(eating less fatty foods).
We would love to help you as much as we can :) So that’s why we have created the Lean Legs Program!
The Program is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking.
It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).
It also includes a full meal plan, a separate recipe eBook and demonstration videos.
You can find out more about the Lean Legs Program here:
Lean Legs Program
Love,
Diana
xx
Hi! So, by chance I read an article online about skinny fat people and I was shocked to find that this description is perfect for my own body.
Due to medical problems I couldn’t play sports or exercise heavily my entire life so my body hasn’t really had a good workout but I didn’t think it was very important because my BMI was normal and I was considered thin.
Now that I have really understood the consequences it may have on my health and I desperately want to fight it but I don’t want to lose any weight.
So I was wondering if it is possible to tone up without losing weight and generally without minimalising my curves. Will loss of body fat allover affect my breasts and glutes and if so, taking into consideration that I don’t want to lose weight, will this Change be irreversible?
Thanks a lot and congratulations on enlightening us about this problem. xx
Hi lovely,
Rachael would love to help you as much as she can :) that’s why she has created her Lean Legs program and Lean Legs Training Club.
The program in the eBook is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking. It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body). It also includes a full meal plan, a separate recipe eBook and demonstration videos.
You can check out the Lean Legs program here
If you exercise to lose fat it will probably affect your entire body where fat is stored. Of course this is not irreversible and you can tone up while maintaining your weight if you eat more calories, carbs, higher quality protein and focus on resistance training.
For more helpful tips please have a read of this blog post:
https://www.rachaelattard.com/how-to-calculate-your-daily-calorie-intake/
Love, Lean Legs Club support
xx
Hi, Rachel! Thank you so much for this insightful tips, but I still have some questions. I’m skinny fat and my body type is mesomorph. Some times ago I’ve read and gained as much information as I could to help my skinny fat body, but I was focusing on my arm because it was super flabby. The exercises that I did included a combination of pilates and HIIT and also super clean eating, I totally reduce my sugar and carbohydrate consumption significantly and also didn’t add salt on my meal. I managed to get toned on my triceps and my arm was better even though there’s still a little bit flab. But other than that, nothing much changed (I only did it for a month though)
However when I stopped my clean eating months later and began to consume high calories food, I realized that most of my fat was restored to my thigh and as a mesomorph I just realized that while I did my exercise I also built muscles there which I didn’t intend to.
So now I’m a skinny fat who just wants to get toned and get rid of my excesses fat, especially legs (also reducing leg muscles). The thing is I read your tips that the best way to slim down leg is by walking, but on the other side I also need to did some weight training to tone my body, so will this two things affect each other?
Do you think I should focus on toning my body first and leg later or is it possible to do both in combination? And did you think my attempt to toned up my body some months ago need some improvement?
Thanks a lot, love! x
Hi lovely,
Both your diet and training routine are equally important and you get toned after you get rid of the excess fat.
Rachael would love to help you as much as she can :) that’s why she has created her Lean Legs program and Lean Legs Training Club.
The program in the eBook is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking. It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body). It also includes a full meal plan, a separate recipe eBook and demonstration videos.
You can check out the Lean Legs program here
If you need any extra support, please join our Lean Legs Training Club where you can ask Rachael any questions you want and how to modify the program to suit your needs. Being a member of the Club while doing the Lean Legs program will ensure that you get the best possible results as you get a more personalized fitness and nutrition advice.
And you also have access to a community of like-minded and supportive women to help you too!
Here’s the link to the Club
Love, Lean Legs Club support
xx
Hi! I’m 14 years old and I am the perfect description of skinny fat. I play sports and workout 6 to 7 day a week but can’t seem to get that “athletic,toned” body that all my friends have. I eat fairly healthy but try not to focus too much on what I eat bc I have an anorexic sister. Ant help would be wonderful bc I’m kiND of tired of no results!
Hi lovely!
It might just take you a little longer. You’re still very young, so I would keep going and be persistent!
If you want to get toned, the best thing is to do more resistance and weight training. This means your diet should be rich in healthy carbs and protein.
For more useful tips, have a read of these posts:
https://www.rachaelattard.com/nutrition-qa/
https://www.rachaelattard.com/199-fat-loss-qas/
Love, Lean Legs Club support
xx
Hi rachael, i’ve been consistently doing weight lifting 4x a week for almost 9 months and then on and off the gym since january, i started going to the gym again (after the honeymoon) just this week, i used to be super skinny (but skinny fat) 46kg and been on calorie surplus, now my weight is 53 kg, and am 5’4. My diet is crap and (still working on that) and i have belly fat and bra bulge. I don’t do cardio or any HIIT exercises. My question is, aside from weight lifting,is doing HIIT for abs (only) enough ?
Thank you so much for answering almost all of the questions, i appreciate your effort and more power to you! :)
Hi lovely,
I know that reaching your fitness goals is hard! And that you probably have lots of questions about how to get that lean and toned body.
Rachael would love to help you further along your journey :) That’s why she has created her Lean Legs program and the Lean Legs Club, where she’s available to answer ALL of your questions and provide more guidance with the workout program and nutrition.
Being a member of the Club while doing the Lean Legs program will ensure that you get the best possible results as you get a more personalized advice!
And you also have access to a community of like-minded and supportive women to help you too!
If you’re interested in joining,Here is the link to the full program!
For more support check out the Lean Legs Club here :)
You can find more useful info in this post:
https://www.rachaelattard.com/best-ab-exercises-for-a-flat-and-toned-stomach/
Love, Lean Legs Club support
xx
Hi Rachel,
I read your free 7-days SL diet plan and made the body typ quiz – endomorph. It all sound sreally good, but can you tell me how I can substitute the eggs and the meat, as I am a vegetarian and don´t eat meat, eggs, but eat diary stuff. I really want these slim legs, but sometimes it’s hard as I think I gain inches with the squats (as you mentioned too) and can’t loose weight with the tofu and soya stuff. Protein Powder is not that natural and leaves me unsatisfied. Thank you so much for your help!!
Claudia from Germany
Hi lovely,
I know that reaching your fitness goals is hard! And that you probably have lots of questions about how to get that lean and toned bod.
I would love to help :) So that’s why I have created the 3 Steps to Lean Legs program. You can check it out here.
Love Rachael xx
Hi Rachael ! I haven’t curves on my body and i look skinny but my body looks like children body . My waiste hasn’t definition , and my thighs are fat . The times i have tried loose fat my arms , wichs are too skinny , became more skinny . And my body was ugly. Am i skinny fat ?
I hope you understand my comment because i’m from southamerica and my english is not good . Love you racheal ! You are the best of the best. Thank you
Hi lovely, aww thank you. Yes I would say you are the skinny fat type. Most women lose weight from the top down and become skinnier up the top without any success in their lower body. I would do some resistance training (like the workouts on my blog) and walking, which will help you slim down your legs without losing too much weight in your arms. Good luck! xx
Hi Rachael,
I have the skinny fat body type and have recently started working to better my body. However, I’m very confused as to what constitutes resistance training. Do I absolutely need weights to do it and/or will weight produce better results? Or is it something that can be done without equipments?
Also, will HIIT help me with achieving leaner legs? Thank you so much for your awesome blog post!
Hi lovely! Resistance training is basically any exercise that uses resistance, and that can be either weights or body weight. So you can use weights/equipment or body weight, or a bit of both :) The best thing for leaning out your legs is cardio (both walking and running). Good luck! xx
Hi Rachel,
I basically just want a flat stomach. I’ve been doing ab workouts – crunches, leg drops, planks, for about a month with no results whatsoever. So I have a huge confusion I was hoping you could help me out with. I read everywhere that you cannot spot reduce fat. Now if I do cardio to reduce fat overall for a flat stomach, will I lose my breasts? Because its already kind of a flat situation going on there and I don’t want to make it worse.
Also, I dont want to lose any weight, instead add some toned muscle. So won’t doing cardio make me lose weight? How do I make sure its the fat I’m losing and not muscle mass because I’m already skinny.
Thanks!
Hi lovely! For your situation, I would probably say the best thing is weight lifting. Weights (and HIIT) are the best things for toning up your stomach and getting rid of the fat here. High intensity cardio such as running also helps, but it’s not 100% necessary. If you don’t want to lose your breasts, it might be better to avoid the running and stick with HIIT and weights instead! Good luck xx
Hi Rachael, I’m currently 5”4 and i weigh 124. But people think I’m skinny because they see me with clothes on. But once i take my clothes off i have a stomach that seems not to go away. I eat healthy, i eat vegetables, fruits, and only drinks water. I don’t even drink tea or coffee no more. I cut out bread, pasta, potatoes, etc. I don’t wanna keep getting skinnier and not losing my stomach. Before i was 133, and i went down to 124, and i still have a stomach. The pounds are dropping but not the inches. So I’m planning to do 30mins cardio on Monday. 20mins, Hiit on Tuesday and Wednesday. And resistance and strength training Thursday through Saturday and rest on Sunday. And can i do all that at home instead of going to the gym. Will i see results if i do that. Because i now do 1000 calorie workout and strength, and hiit. But I’m planning to change that. Thanks
Hi lovely, it will be very hard to tone up your stomach and lose that fat if you don’t do some type of resistance training. Usually HIIT or full body workouts are best so I would focus on that! xx
Hi Rachel!
I’ve been using workouts and tips from your blog for a time now, and I’ve recently discovered I’m skinny fat! I carry some love handle with a bit of back fat, bra bulge, and a bit of belly fat- yet, still appear flat stomach but skinny fat. I really wish to lose some muscle and fat from my thigh area to achieve skinny legs as well.
I’m a mesomorph, and am 5”9.
I also have a question regarding if Pilates is okay for me to do, specifically Boho Beautiful. I have also been increasing my power walking regime-everyday as best as I can for approximately 40 minutes. Up until I quit in the beginning of 2017, I was in Track and a constant sprinter, and I have decreased my thigh area since then,but I seem to still carry some of the muscle from sprinting back then. Anything I can do?
Thank you for the amazing advice on your blog!
Hi lovely, yes Pilates would be great for you to do :) Because you are a mesomorph and are tall, you can also do some HIIT as this will help you get rid of that skinny fat look quickly. Also, have a read of this blog post on how to slim down muscular thighs. But the best thing you can do is just give it time. All the best! xx
Hi Rachael,
I am looking at getting the skinny legs program, but I’ve got a few questions first!
There’s a clip of example exercises used in the program that involve sliding your feet. I don’t have a big enough floor area that is not carpeted:
– Do these ‘sliding’ exercises feature heavily in your program?
– Are there alternatives to these?
Also, I saw someone post about power walking exercises.
– Do these also feature heavily?
– Are there any alternatives for days I get back from work late and don’t have access to a gym?
And finally, is there a time limit to complete the program within in order to get the full refund? And do I get to keep the full workout plans and diet plans afterwards if there is a set period?
Thanks!
Hi Charlotte, there are sliding exercises throughout the program. If you have carpet, you can use paper plates (if you don’t want to buy gliding discs). Otherwise you can always swap these exercises out for other ones :) Power walking exercises do feature heavily. Power walking is a really key component for slimming down your legs so there are no indoor alternatives (unless you have access to a treadmill). There is no time limit to complete the program for the refund. And you get to keep the eBook (including all recipes and workout videos) forever :) xx
Hi Rachel,
I’m 33 and went from not exercising at all to attending HIIT classes 3 – 5 times per week for the past 4 months. I’m 5″6 and 116lbs and definitely fall into the skinny fat category. I think I thought I would see results faster given that I’m already slim… but haven’t noticed that much change. I’m definitely pushing myself when I attend classes. I’ve read some places that I might not be eating enough calories to gain muscle, but I’m worried about over doing it the other way and just gaining more fat. Thoughts? Thanks!
Hi Charlie, I would say your issue is probably diet related. You can still build muscle in a calorie deficit. And in order to lose weight, you SHOULD be eating at a calorie deficit. Have a read of this blog post on how to calculate your daily calorie intake just to get an idea on how much you should be eating. And then you can decide if you’re eating too much/too little xx
Hello Rachel, I’m 20 female 5’2 in height and weights 100 lbs. My concern is that my upper and lower stomach are big. It is not big in terms of circumference,it is big due to the bulging shape of my stomach. My upper body is small especially my breasts (cant even fill an a cup) and my lower body in contrast is ok. My biggest problem is my breast size is it possible to make it a little bigger without getting a bigger lower body .. is it possible. Please help thank you very much. I am really depressed…
Hi Diane, I’m sorry but there’s not much you can do about your breast size, without having plastic surgery. In terms of your bulging stomach, it could be worth going to get a check up with your doctor to make sure this isn’t visceral fat or any other health issues. All the best xx
Hi Rachael..I want to start exercise for skinny fat body.I have fat only around belly.I am thinking of purchasing “resistance tube” so as to do resistance exercise at home?Which color resistance tube should I purchase as different color tube have different resistance?I don’t do any exercise.After 5 months I am getting married and I want to reduce atleast 3inches from my belly..Please help!!!!!
Does your ebook only focus on legs?
I am skinny fat all over, and need a plan for a total body transformation.
Also, does your ebook have a nutrition guide for meals and how many calories I need for my body fat %, to be able to lose fat and gain muscles?
Im skinny with a a fat podgy belly that makes me look pregnant.. I train hard with weights 4 x a week, i do 3 x spin classes a week, I am a runner and run long distances from 7-20k at weekend and I am a vegetarian, gluten free…I am feeling down about my belly as I do a lot of training and its not disappearing
What advice could you give me please
Hi Bex, I’m really sorry to hear that. It sounds like you are doing lots of exercise which is great! Vegetarian diet is usually healthy too but just remember you can be unhealthy as a vegetarian (sugar and processed carbs are still vegetarian…). There are usually 2 reasons that women have trouble with belly fat and that’s 1) diet, or 2) another issue such as cortisol, hormone imbalance, gut health, etc. Have a read of this blog post which mentions some of these reasons why you might not be able to lose weight. I hope that helps! All the best xx
Hello Rachael, adding on to my previous comment I just posted..
I found some exercises on butt & abs that I want to do and following your skinny legs schedule above and after purchasing your skinny legs guide.. I don’t really know exactly what I should do. My goal is to achieve abs, butt & tone my legs at the same time. In that case, can I still follow the skinny fat schedule? If I were to do some exercises I found on youtube, should that be part of the schedule above? I don’t really know which category they belong to. Eg if I want to do this ab routine https://www.youtube.com/watch?v=Kz-rj42Zevw should I do it outside of the skinny fat schedule or is this considered HIIT or resistance? I’m new to workouts :(
Thanks Rachael!
Hi lovely, I know I already replied to your email but I just wanted to clarify that my program will help you tone up your abs and get rid of the skinny fat look. So you just need to follow the program as is! You don’t need to add in any extra workouts :) xx
Hello Rachael, thanks for responding! I am purchasing the book now! I do have a couple more questions. You’ve recommended this schedule (Which I will strictly follow!) for skinny fat
Monday – 30 minute full body resistance training + 30 minute walk
Tuesday – 20-30 minute run
Wednesday – 20-30 minute HIIT circuit + 30 minute walk
Thursday – REST or full body resistance training
Friday – 20-30 minute run
Saturday – 20-30 minute HIIT circuit + 30 minute walk
Sunday – REST
For the days with walking, should I do it before or after the HIIT circuit?
I would like to achieve abs and lift my butt as well. I found some videos from your channel here
https://www.youtube.com/watch?v=8cDh4QvjBc8
and here https://www.youtube.com/watch?v=qGaa6GroVfI but I don’t know if they are categorized under HIIT or resistance training? If I would like to achieve both the abs and butt quickly, how should I incorporate these exercises into the schedule you provided above and how long should I do them for and how often a week? Thanks lovely you’ve been a great help xo
Hello Rachael, is there any diet plan in your skinny legs book? Are there guides on the resistance training/HIIT exercises?
Do you know roughly how long it will take to get the body you have if I do this 5 times a day?
Thank you :)
Hi lovely, yes there is a diet plan included :) And yes guides on the resistance training/HIIT (demonstration videos and photos). You don’t need to do it 5 times per day, just follow the plan as is :) It’s really hard to say how long because everyone is different and it depends on how much you want to lose. But most people notice differences after maybe 2-3 weeks! xx
Hi Rachael! I was wondering what your opinion on BBG was for skinny fat people? I have some love handles I can´t seem to get rid of! I eat healthy and excercise 5 times a week, I don´t know what else to do!
Hi Paula, well I do think BBG and HIIT focused programs aid with fat loss. I do prefer my style of training because it doesn’t cause the bulkiness that these type of workouts can sometimes cause, and still helps with fat loss. I have had love handles also for most of my adult life, even at my slimmest. I have finally learned that love handles actually seem to be caused by high cortisol and hormone imbalances (if you eat well and exercise and they still don’t go away). Hormone imbalances can also be made worse if you are on the contraceptive pill. High cortisol sounds like something that only happens to very unlucky people but it is actually so common! Have a read of this blog post I wrote for more about it. But I would say that hormones are causing it for you xx
Hi Rachel, I’m 15 years old 5’9 and weigh 160 pounds and I’m a African American girl. I enjoy sports like volleyball, soccer, and track and field, but I took a break from sports my freshman year year of high school to focus on academics. I’m a sophomore now and I’m currently playing volleyball. Everyone says I look athletic and fit and that I’m not fat. I know I’m not fat but it could be better. I know it’s not genetics because there are no overweight people in my family and both my parents played sports all their life. I gain muscle very easily in my legs (my legs aren’t body builder muscular but you can See them when I walk and exercise and their still a little jiggly, but I’m fine with my legs).My arms look toned and when I flex you can clearly see muscle but the area above my arm pits when I squeeze it doesn’t feel like the other toned areas of my arm. How can I fix that? The second thing I want to ask you about is my stomach. I don’t have love handles or a muffin top but my stomach isn’t flat. I can take both my hands, hold my belly fat and shake it, and I can almost do the same to the outer sides of my stomach towards my side. I also realize that sometimes I wake up with my stomach flatter or fatter. Why is that? I take a cardio and core conditioning class at school every other day for 90 minutes. When we get in we warm up with high knees, but kicks(e.t.c) nothing intense. Then we we take dumbbells( I tried to take a 10 but I couldn’t move my arms so now I do 8 but will gradually start to increase) and work out our biceps, triceps, deltoid, and our Brachioradialis. Then we work on our core. (Our p.e teacher makes us do all types of different exercises, she says we have to work on all of our stomach muscles to get the best results. I know its working because I can feel the burn in different areas of my stomach.) I’ve been in her class for a month now and when I flex my stomach you can see where my abs are trying to surface but there all the way towards the top of my stomach where I have less body fat. When I flex my stomach I can feel my abs in the lower part of my stomach but their covered under fat. How can I get rid of that? After core exercises we do different leg exercises, push ups, and planks. After that she let’s us out on the track and she gives us the option to run walk or jog, and sometimes we do exercises with tires. I usually run the straight aways and walk the curves, I do this for about 20 mins with no break. After the track we go back inside and play a game that requires us to move around a lot. I know that I’m exercising right and I eat lots of fruits and veggies, but my stomach just seems to stay the same. Is there something I’m doing wrong or need to change?
Hi lovely, it sounds like you’re very active so that’s great! To answer your questions – everyone wakes up with a flat stomach because usually you haven’t eaten or had anything to drink for around 8-12 hours. I think the reason you can’t get rid of excess fat on your stomach is due to diet. It is super important to eat healthy and also eat the right amount for your body. But also remember that you are still very young and your body will continue to change (for the better) in the next few years. I wish you all the best! xx
Hi Rachel,
I follow you on instagram, and I love your posts. :) I used to have an eating disorder. I lost a lot of weight and I was skinny everywhere but my stomach. Today, I am healthy again, and I eat a pretty good diet (or so I think). I am 4 11 and weigh around 86-90 pounds. I am not looking to lose weight but to look more lean/gain abs. I look skinny now, but not toned. I do 20-30 min of HIIT at least 4 times a week. What should I do to get toned? (Because of my height and weight, I also have the figure of a fifteen year old, but I am 23?) How can I change that?
Hi lovely, HIIT should be a great workout to help you get toned, especially in the stomach region. I would keep this up! 20-30 mins 4 times per week is also a great amount. It sounds like you are on the right track, you just need to give it a bit more time :) xx
Hi Rachael, I’m 20 years old and I’m in need for some advice. I’m 5’7 and I weigh 141 lbs but despite that, I look really out of shape and wide with my endomorph figure + skinny fat. I don’t have access to a gym but I desepreatly want to melt and slim down/tone up my arms, thighs and muffin top. I’ve been doing Pilates as well as high intensity cardio before but seeing as though resistance training is a must- I’m wondering how on earth I’d be able to achieve the slender-figure I want at home by myself without the equipments/mechanics (as I heard it’s all really specific). I only use weights/dumbells but that’s all hands- and it’s really all I do at the moment. Any tips would be great, thank you!
Hi lovely, it sounds like you’re doing great already with pilates and high intensity cardio! Pilates counts as a form of resistance training :) Please have a look at the workouts on my blog as most of them you can do at home with no equipment. Also don’t forget that diet is THE most important thing when it comes to weight loss. Good luck! xx
Hi Rachael..Somewhere I read that doing walking or running on empty stomach in morning is good but we have to eat something before doing HIIT or strength training.I want to ask that can I do 30 mins walk or run (cardio) in morning and than 30 mins exercise (strength training) in evening?Can i divide time like this?
Hi, I think I am skinny fat because of the excess fats in my belly area. I work out 3-4 times a week. I’ve been doing boxing, muay thai and weight lifting and even eating less. What should I do?? Your advise will be much appreciated.
Hi Riane, it sounds like you’re doing everything right! I would try adding some cardio and keep mixing up your workouts. It will take some time and persistence so you just need to keep it up! If you’re still really struggling to lose any weight, please have a read of this blog post. It outlines some other reasons that may make it difficult to lose weight xx
Hi Rachel! Thank you very much for all the useful information! (: I started exercising on April 18th (very specific x)) but overdid cardio and underate for one month (my weight didn’t change at all) And then I gradually increased my caloric intake and now I exercise 30 minutes daily (2 days HIIT and 4 days bodyweight exercises) and eat 1500-1650 calories a day( I have been doing this and perfectly hitting my macros which is 40%C 30%F 30%P for one month while eating clean) My TDEE is around 1770(I have been in a slight deficit x)) but my skinny fat body is still exactly the same, I know it takes time and I was wondering do I need patience or am I missing something in my nutrition or workout plan? x) Thank you very much!!!<3
Hi Ana, how long have you been doing your new routine for? If you’ve been doing it consistently for 4-8 weeks and have noticed zero change then you might need to do something different. It will take time to see results though so don’t give up! It could also be worth adding in 1-2 sessions of high intensity cardio. Also, how did you calculate your TDEE? xx
Thank you very much for answering! Yes I have been doing it for 4 weeks, I used IIFYM inputing that I am sedentary ( the 30 minute session is all the physical activity I do) and that the difficulty is “difficult” lol in your calculator I am not sure if what I am doing is consider light or moderate activity but considering my lifestyle is sedentary the TDEE varies from 1680(little to none) to 2154 calories(moderate activity) thank you!(:
Ok I would consider it maybe between light and sedentary. Also maybe give it a little bit more time and do some cardio as I suggested :) Good luck! xx
Alright!!!Thank you very much!
Hey Rachael!!! Thank you very much for the advice!!!! I’m finally getting results!!!!THANK YOU!!!! <3 I would like to achieve a toned body like yours so should I still on a small caloric deficit even though I increased my exercise difficulty just a bit? Now I train with weights, pretty light ones but I don't know if I should stay on a deficit or not to keep improving hehe, thanks again!:))!
You’re welcome :) Yes continue on a slight calorie deficit until you’ve reached your goals :) xx
Thank you!:)!
Hi lovely, I sadly suffer with skinny fat syndrome. I got to an extremely low weight last year, and stopped exercising all together. I then put a lot of weight back on quickly when my doctor put me on a high calorie meal plan. I have now been exercising for the past five months and my fitness is generally a lot better, and I eat a very healthy vegan diet. But I seem to have bigger flabby hips, thighs and lower belly with an extremely skinny top half – I’m talking chest bones, visible ribs, tiny boobs! I am uk size 4 on the top, but a uk size 8-10 on my bottom half?? I have been on the contraceptive pill for a few years and I am stopping, because I wonder if it is just adding to the problem. But I have no idea why my body is so messed up? If you could give me some advice, I would appreciate it a lot! Thank you xxx
Hi Bethany, yes it could definitely be caused from the pill, and also from the past when you got to an extremely low weight. This could have damaged your metabolism and may be preventing you from getting good results now. I would try going off the pill (but of course make sure you’re careful ;)) and also have a read of this blog post on how to recover from a damaged metabolism. Good luck! xxx
Hello Rachel. I dont want to loose wait but I need to thıghten my legs because they are flabby. Do you thınk that walkıng an your legs exercıses ok for me or do i need to do weights? I really want to wear my shorts wıth confıdent but my flabby and sagging legs does not allow me. Please enlight me.
Hi Caila, yes I would say walking and the my resistance style workouts would be great for you :) If you aren’t worried about making your legs bigger or if you find it difficult to gain muscle, you could add weights. But it’s up to you. It’s not necessary. Good luck! xx
Hi Rachael,
Your blog posts have been really useful to me! I’m skinny fat and have been trying to find ways to slim down. I’ve been trying cardio and HIIT workouts but my results have been minimal so far. I’ve restrained from doing any strength training, but I think I would be starting in on some pilates/bodyweight training now. My question is, I’ve noticed that my calves have been expanding since starting on HIIT workouts. Admittedly there were a lot of jumps and squats in my workouts. I’m just wondering what HIIT workouts you would recommend to slim down, but without adding extra bulk to my legs?
Hi Hannah, I have actually posted a few different HIIT workouts that won’t cause bulk so have a look at these on my blog! Good luck :) xx
hi Rachael I just stumbled upon this site and realize I am skinny fat I lost quite a bit of weight about four or five years ago but I have zero confidence in my body. I’m very soft especially in the muffin top area. I work out four-five days a week a mix of HIIT and some other cardio mixed with strength classes yet I still can’t seem to lose my love handles I’m beginning to get discouraged and am believing I will never have the muffin top free body
Hi Lauren, I’m sorry for my very late reply. I just returned from my wedding and honeymoon. I’m also sorry to hear that you don’t have any body confidence. You have done well to lose weight so congratulations! Everyone will store fat differently and this area seems to be your problem (it is also my biggest problem area!). I actually find that the main reason for fat storage here (if you eat well and exercise, as it sounds like you do!) is actually hormone issues (especially the contraceptive pill) or issues with cortisol levels. It could be worth going to get these hormones tested from a doctor or naturopath to see if this is the cause! Good luck! xx
Hi Rachel, I’ve been browsing for the past week trying to find answers to my questions and all the time I bump into you) I’ve read so much already but I’m still stuck. I’m 35yo 5’9 130lb and a skinny fat. Also I’m an ex-long jumper and multi ankle-knee and one but quite serious back injury are my long time companions. All workout I’ve seen are not knee-friendly, all this squats-jumps-lunges is a not can do for me. It even hurts to spell. All I can do is a silly “legs waving” how I call it((( I workout at home, I’ve just started with 2Ib ankle weights but my knees strongly suggest me not to do so(( I’m absolutely lost. I dont’t know even how much should I eat. Should I cut or surplus? Any advice is most appreciated! Thanks in advance!
Hi Natalli! I’m sorry for my very late reply – I just returned from my wedding and honeymoon. And I’m sorry to hear about your long term injuries. You can definitely still get results without having to do jump squats, jump lunges, etc. I personally love working out with ankle weights so keep it up and keep trying all the different workouts on my blog or in my eBook :) If you’re trying to lose weight, I would eat at a calorie deficit (anywhere from 250-500 calorie deficit per day), and try to eat lower carbs (keep them between 20-30%). Good luck! xx
Hi Rachel,I came through this website and it’s amazing.I am from India and I am also skinny fat.I am 24 years old,my weight is 49.5 kg and 5’3” height.I want to reduce 5 inch of belly fat without reducing weight.Please tell me the exercise for full body resistance training and HIIT circuit which I can do at home.It’s not possible for me to go gym.
Hi Jojo, thank you! :) The best exercises are HIIT workouts. Please have a look at all the HIIT workouts I have posted on my blog. All of these you can do from home and they will definitely help you reduce belly fat and get rid of the skinny fat look. Just go to my blog and type in HIIT workout and they will all come up :) xx
Thank you dear for your reply.I want to know that if I follow the diet plan and exercise,than in how many weeks I will be able to loose 5inch belly fat??
Hi Jojo, it really depends on how much you’ve already got to lose and how dedicated you are. 5 inches is a fair amount so will take some time. I would say maybe 3-6 months. Good luck! xx
I saw your HIIT wokouts in your blog.Please tell me exercise for “full body resistance training” also which I can do at home on Monday.
Hi Jojo, here are some examples of full body resistance training here and here xx
Hi Rachael. I read your article on Skinny Fat women with great interest. I am a 41 year old woman of Mediterranean descent, and have only just realised that I probably fall into this category. I feel like I do eat healthily 80% of the time, and practice yoga 4 times a week. I’ve recently joined a gym for women, which has a circuit approach to weight-training mixed with the odd body-weight exercise, and I will usually go 3 times a week. I have also just started to run (slowly!) and will try to go 2/3 times a week. Am I on the right track, or should I join a proper gym where I can use the weights without restriction and try some HIIT classes/DVDs at home? I feel like I never make any progress with my body fat despite my efforts. Any specific advice would be greatly appreciated. Many thanks, Barbara
Hi Barbara, I think what you’re doing sounds great! I would perhaps try to add in 1-2 more higher intensity workouts such as this or this per week to really get results quickly. But the cardio that you’re doing and circuit training is great, and will help you tone up and get rid of the skinny fat look. Good luck! xx
Hi, I am 30 yrs old with 5′ and 42kgs i think i am skinny fat because though my waist is 24.5 but i feel my lower is fat and my arms are little jugly with i have not fat thighs but i also don’t have thigh gap too. The main problem is that i don’t do exercise but i walk every day for an hour but i always feel tired. I do eat less because i don’t feel very hungry. I don’t want to loose weight but i want good body.
Hi lovely, that’s great that you do lots of walking! That will help you slim down your legs. But you definitely need to add in some type of resistance training to help you tone up. If you’re really tired all the time and not hungry, there could be some other health issues that you need to get checked for. I would definitely recommend seeing a doctor and / or naturopath to get checked out. Good luck! xx
First off, I loved reading this. I’m a 29 yr old mom of 5 and I work full time teaching high school. My youngest are twins that just turned 1. I am skinny fat and it sucks. I was a collegiate athlete at one time and working out and eating right was my life. I may never lose all of the belly. Twins arent as kind as singletons in that department, but I would appreciate any tips you’d have on workouts I could do at home. Getting to a gym regularly seems like a fairy tale.
Hi Sarah, wow you are doing amazing working full time with 5 kids! You can definitely workout at home and get results :) Remember too that weight loss is mostly about what you’re eating. But exercise will really help you lose belly fat. I find the best type of workouts for losing belly fat are HIIT workouts. You may have already seen on my blog, but I have posted some HIIT workouts that you can do from home and most of them will take less than 20 minutes. Here are some of them just incase you haven’t seen them. Good luck! xx
http://www.rachaelattard.com/hiit-ab-workout/
http://www.rachaelattard.com/10-minute-at-home-workout/
http://www.rachaelattard.com/hiit-workout-wont-cause-bulk-4/
http://www.rachaelattard.com/240-hiit-workout-that-wont-cause-bulk-2/
Very confused. I thought you couldn’t loose fat and build muscle at the same time?
build muscle= surplus of food and little cardio
thoughts?
Hi lovely, you can definitely still lose fat and build muscle at the same time. You can still build muscle eating at a calorie deficit (it just might take a bit longer compared to if you were eating at a surplus) xx
Hi Rachel, I recently started working out but realised I concentrated on too much cardio and have developed the skinny fat syndrome sadly. I’m so glad I came across your article, thank you so much. I really want to get rid of the fat quickly as I’m getting married in a few months, could you please advise me on a good hiit workout and eating plan to lose skinny fat in 2 months? The fat is concentrated on my back (lower back, bra bulge) & stomach & my thighs. What would be the correct dumbbell weight to use and can I workout at home instead of the gym? Thanks again xxx
Hi lovely, congratulations! You can just do body weight HIIT exercises so you don’t need a gym membership. Have a look at some of my HIIT workouts on my blog here and here for some ideas (I also have more, if you look at the related posts section at the bottom of each blog post, or type in HIIT into my blog search bar). Also just remember that diet is the most important thing when it comes to losing weight. Good luck! I’m sure you will look amazing for your big day xxx
Hi Rachel!
I’m sheima, I’m 16 and suffer from the skinny fat syndrome, sadly.
I used to always go to the gym when i was overweight but now i realize, it’s not all about cardio in my case.
I wonder which dumbbells weight a beginner should start with? and for how long should i stick with it till i aim for higher weights?
I’ve never really done any weight , hiit workouts before since i thought mainly cardio could help me achieve a toned body.
I have flabby arms, quite big belly and thights.. which makes me really depressed, and i really don’t know where to start..
And.. since i have a terribly social anixety when it comes to the gym.. do you think i could workout at home and get the same results?
I need suggestions, advice, everything since i’m lost!
Please help!
Hi hun, you can definitely get results without going to the gym! I would start with body weight circuits and body weight hIIT sessions for now – you don’t have to lift weight. Have a look at the workouts that I linked to – it will give you a good idea on some workouts you can do at home to get results :) Also remember that diet is the most important thing when you are trying to lose weight, so make sure you’re eating healthy too :) xx
Hi Rachel , I’m Monica I’m 5’4 ,I weigh 145 and im 16 im turning 17 this year in april, Im a skinny girl but my stomach has the most belly fat I really wanted to get a flat stomach and a bigger butt can you give me some advice ?
Hi Monica, if your stomach is the issue then I would definitely make sure you’re eating a healthy diet. I have a few blog posts on how to eat healthy (here and here) and what I eat in a week (here and here) so have a look at these blog posts. And then I would make sure you’re doing some type of resistance training. As you’re still young, I would focus on body weight exercises (check out some exercises here and here). Good luck! xx
Hi Rachael,
I hope you are doing well.
I came across your website by looking for exercises to get skinny legs without them becoming bulky.
I am 24 years old and throughout my entire life I had a great body and was always very skinny naturally. I guess I never put any thought into it and took my body for granted, because 2 years ago I started noticing major changes around my thighs and upper legs. I have a office job where I require a lot of sitting, my diet hasn´t been great and I just noticed how my body transformed from being naturally thin to skinny fat. I however never had gained so much fat as to where I became a size more, for this I am super grateful but it is time to get back to the old me :). The way I have been feeling throughout the last two years have been insecure and with lower self esteem. I really want to do my best to get that stubborn fat of my thighs and upper legs, but I am scared by doing exercise I will only make them bigger. I do play tennis and tend to go for runs quite often, but somehow the fat hasn´t disappeared. I am interested in purchasing your e-book – but first could you please, based on my story tell me which category I fit in to make sure I will start doing the adequate exercises and follow the right nutrition plan. My best guess is that I am Ectomorph and that I need to stick to this program.
Would love to hear back from you regarding this!
Thanks so much for having this website. It has already been a great discovery for me :).
Kind regards,
Shareen
Hi Shareen, thanks for your comment! From what you have described, I think you also sound like the ectomorph body type. You’ll get results with any program but I think the ectomorph would suit you best! xx
Hi, Rachael.
Is there any way to substitute weight training to gain the same results? Due to personal reasons, I don’t like weights.
Thanks xx
Hi Charlie, I completely understand! I am the same as you and now try to avoid heavy weights as I don’t like the look it gives me. You can definitely still achieve results without lifting weights. I would still do the HIIT if you can (but just do body weight exercises) and then some other style of lighter resistance training – have a read of this blog series for the type of exercises I recommend. Good luck! xx
Thank you xx
Hi maam rachel im 17 year old girl and i think im skinny fat since my collar bones is quite noticeable but i have a love handles , bra bulges , back fat and stomach fat i was hoping could you tell me what workouts i could do please
Hi lovely, I think some resistance training would be great to help you tone up! Because you are only 17, I would suggest doing mostly body weight exercises, 3 times per week. And don’t forget that diet is the most important thing to help you get a flat stomach and lean down all over so make sure you try to follow the nutrition advice in this blog post xx
Oh, and one more thing;).
Can u give me an example of a hiit circuit workout?
Like how long and what kind of exercises?
Have a look at these workouts here, here and here for some HIIT exercises. Oh and also bicep curls are OK, but there are body exercises that will tone up your arms and work your entire body too (such as boxing, push ups, etc) xx
Hey Rachel,
What dumbbell exercises do u recommend for arms and thighs?
Are bicep curls good for toning arms?
Hi Crystal, have a read of these blog posts here and here for arm workouts. And have a read of this blog post and my skinny legs blog series for best exercises for thighs :) xx
Hi,
How long should the full day body weight training be, like 40 min?
And, is lifting heavy Dumbbells ok to gain muscle? ( I’m currently doing 5 lbs. should I do 15 pounds or is that too heavy?)
Hi Crystal. 40 minutes is a good amount of time for a full body weights session. If you’re doing HIIT, it can be 30 minutes. Dumbbells are great! The weight depends on the exercise and your current strength. I wouldn’t jump straight from 5 lbs to 15 lbs. I would increase it more slowly xx
I notice my body seems skinny fat. I constantly have jiggly thighs, a belly, jiggly arms and it’s not disappearing. I’m also wanting to lose my calf fat. Is there any workouts you can recommend? I’ve tried hit and saw it didn’t help much.
Hi Emily. If you’ve already done HIIT and it didn’t work, it is probably more to do with your diet so make sure you get that on track as your first priority! For exercise, I would recommend trying a combination of things – weights, cardio, HIIT, classes, etc. Variety is great! :) All the best xx
Hi Rachael! I came across your blog and fell in love with it instantly because I feel like you provide accurate information. I saw on your IG that there was a post for ‘skinny fat’ people like myself. I was thinking go buying your skinny legs guidebooks but I had a question. I am 5’4 and weight 52 kgs and I CANNOT gain any weight due to personal health issues and my question is – can I still lose fat and tone up while keeping my weight the same (50kgs)? I know that I will fluctuate a bit in the beginning but is it possible for a person to become smaller and more toned in appearance whilst weighing the same? I don’t mind losing a few kgs but I cannot gain weight. BTW I am an endomorph (I don’t know if this info will help lol :D).
Thank you!! and I hope you see my message because I really need help :D
Hi Rachael! I came across your blog and I love all of the advice you provide. I was on your instagram page and you had said that you had a blog post for ‘skinny fat’ people. I am one of those people but my only fear with working out is that I DO NOT want to gain any weight because I have health issues that affect me when my body weight is too high. Is it possible to tone up WITHOUT changing your body weight? I actually could do with losing around 2 kgs (lol). I am 5’4 and 52 kgs. It would mean so, so much if you responded back! Again, your blog is the first blog I’ve come across that may be able to help me! :D
Thank you!!
Hi Shay, Rachael here. Yes it is definitely possible to change your body composition without gaining weight. When I did it, I actually lost a little bit of weight :) Just stick to a mix of HIIT, weights and cardio, and make sure you’re eating right and you’ll get the results! x
Hi Rachael! I have found you on Instagram then traveled along to your website and I’m looking into skinny fat notes! I just have a question, since I workout in the morning, (the only time I have to squeeze it in before school) from 5:00 to 6:00 and I have no idea what and how much to eat before and after!! Help!
Hi hun, I have a blog post on what to eat before / after exercise – here’s the link. If you’re doing it straight away in the morning, then you don’t necessarily need to eat something, unless you prefer it. If you need something before exercise, I suggest 1/2 a banana or something small. After workouts you should eat a mixture of carbs and fats so a piece of whole meal toast with avocado and poached eggs or a spinach and bacon omelette would be great! x