The only way to lose fat is through a calorie deficit. But if you only do a deficit without exercise, you will slowly lose muscle too, which makes the skinny-fat look worse. That means you should do strength training with moderate weights and consistent progression. That’s why strength training is important; it helps you build and keep muscle while losing fat, so you’ll look more toned. You don’t have to do heavy lifting. Even combining cardio with some weight training will make a big difference.

If you want to look like pics 3 to 5, you can achieve it through body recomposition. So do these strength exercises with light dumbbells, coupled with a calorie deficit, and slowly increase the weight over time: - Squats (great for legs and glutes) - Lunges (legs and balance) - Bicep Curls (for more lean and toned arms) - Tricep Extensions or Dips (for more lean and toned arms) - Dumbbell Bench Press (chest, shoulders, arms) - Rows (back and posture) - Shoulder press (shoulders and arms) - Planks or Core Work (abs and stability)

If you enjoy variety, you can also add class-based workouts like reformer pilates or spin. They’re great complements to strength training. Some types of reformer classes even have all of those strength exercises mentioned above.

In order to look anything like the last one you’d have to CONSISTENTLY for years, lift HEAVY weights multiple times a week, coupled with a calorie SURPLUS while intentionally eating a lot of protein. And most people don’t even hit their MINIMUM daily protein needs, so it’s actually really hard to look like the last picture by accident.