how to fix skinny fat (not losing more weight)

5 Aug 2026 · 1 min

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1:12

In this short video, Eric Roberts explains that simply losing weight does not resolve the "skinny‑fat" condition, where a person appears soft and lacks muscle definition despite being at a healthy body weight. He argues that the core issue is insufficient muscle mass, not excess body fat, and that cutting more calories or doing extra cardio can actually worsen the problem. Roberts outlines three concrete steps to address skinny‑fat: (1) consume enough protein – calculate daily protein by multiplying body weight (in pounds) by 0.8; (2) lift heavy weights in the 5‑10 rep range to build muscle; and (3) maintain a modest calorie deficit of 250‑500 kcal below maintenance to lose fat while preserving muscle. He directs viewers to a free calorie‑and‑protein calculator linked in his bio for personalized numbers.

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Congratulations, you're moving to the next level. Your next opponent is you.
Losing weight won't fix skinny fat, and in fact, it'll actually make it worse. Skinny fat is when your scale says you're a healthy weight, but you still look soft with no muscle definition. So people try to eat less food, do more cardio so they can lose more fat and become defined. But the problem is, The amount of body fat you have isn't the issue. It's how much muscle you have, because you could lose all of your body fat and never fix that skinny fat look. So how do you fix it? First, to eat enough protein, take your body weight, multiply it by 0.8, and that's your daily protein goal. Number 2, lift weights, heavy weights for 5 to 10 reps. And number 3, eat in a slight calorie deficit, which is 250 to 500 calories below your maintenance calories. And if you need to know what that number is for you, click this link in my bio to use my free calorie and protein calculator.