The Body Fat Everyone Hates Might Actually Be the Best Shape for Your Health

In recent years, more and more people have joined the "weight loss circle," viewing fat as an "enemy," with some even willing to starve themselves to get thin.

But in reality, maintaining an appropriate amount of fat is the body's self-protection mechanism. A meta-analysis from the International Journal of Obesity points out that the relationship between body fat mass and all-cause mortality follows a J-shaped curve — both too high and too low increase mortality risk, with the lowest risk occurring at a body fat percentage of 25%.

The study also found a pattern: when fat increases, the rise in all-cause mortality is more pronounced in men, while the increase in mortality risk for women is more moderate.

So, don't be overly obsessed with losing weight to the point of discarding your own "armor"!

Fat is truly more important than you imagine!

Although excess fat can lead to weight gain, affect appearance, and is closely linked to health issues like cardiovascular disease and diabetes, fat actually plays a crucial role in the human body.

1. Providing Energy for the Body

First, fat is one of the body's main energy sources. Especially during low-to-moderate intensity, prolonged exercise or labor, fat provides sustained energy, reducing dependence on carbohydrates (glycogen) and thus delaying the onset of fatigue. This means that an appropriate amount of fat reserves helps improve endurance, making us more durable and efficient during exercise or daily activities.

1. Protecting Body Organs

Second, fat also plays an important mechanical protective role.

Fat around the joints (such as the heels and palms) absorbs impact, reducing injury during exercise or walking; fat in the eye sockets helps stabilize the eyeball and prevents damage from shock; and fat around the kidneys and heart acts like a natural "protective cushion," securing the organs in place while providing additional buffer against external pressure.

1. Maintaining Normal Metabolism

Adipose tissue can also secrete various hormones that help maintain normal metabolism. In a non-obese state, adipose tissue secretes multiple protective hormones. For example, adiponectin enhances the sensitivity of the liver and muscles to insulin and maintains vascular elasticity, thereby reducing the risk of cardiovascular disease; leptin suppresses appetite and promotes fat oxidation, preventing excessive fat accumulation. The regulatory effects of these hormones make moderate fat an important safeguard for metabolic balance.

Additionally, adipose tissue acts as a "metabolic buffer" — when energy intake is excessive, it stores the surplus fat, preventing excessive fat deposition in non-adipose tissues (such as the liver and muscles), thereby reducing the risk of metabolic syndrome.

Studies have found that patients with lipodystrophy (extremely low adipose tissue) often develop abnormal fat deposits in skeletal muscles and the liver, resulting in insulin resistance significantly higher than that of typical obese individuals. Notably, fat storage capacity is stronger in the lower body, releasing fewer free fatty acids into the bloodstream. Therefore, compared to abdominal fat accumulation, lower body fat is less likely to trigger insulin resistance. This is why a "pear-shaped" body has a health advantage over an "apple-shaped" body.

1. Regulating Immune Function

Moderate fat contains resident immune cells, such as anti-inflammatory M2 macrophages, which promote tissue repair and maintain insulin sensitivity. At the same time, regulatory T cells in adipose tissue help control inflammation levels, keeping the body in a low-inflammatory state and thereby reducing the risk of chronic diseases.

In summary, fat is not the "burden" we imagine it to be, but rather a part of the body that performs multiple important functions. Maintaining an appropriate amount of fat reserves not only makes you look healthier but also ensures the normal functioning of various bodily systems.

How to Maintain an Appropriate Amount of Body Fat

Since fat plays such an important role in the human body, how can we maintain an appropriate amount of fat while staying healthy?

First, maintain a reasonable diet structure. Ensure that none of the three major nutrients — carbohydrates, protein, and fat — are completely eliminated from your diet. Include foods rich in quality fats and proteins, such as fish, and eat green vegetables to maintain dietary fiber and vitamin intake.

Second, develop scientific exercise habits. Whether it's brisk walking, jogging, swimming, squats, or bench presses, choose a form of exercise you enjoy. The key is to be consistent, build a habit, and maintain a reasonable exercise plan — don't blindly increase volume or slack off.

Finally, maintain good lifestyle habits: avoid staying up late, ensure adequate sleep, and engage in appropriate outdoor activities. Connecting with nature can relieve stress and help maintain a healthy fat distribution.

Fat is not the enemy of the human body; it is an important component of maintaining health. Rather than blindly eliminating fat, learn to manage it scientifically and keep your body in optimal condition.

Source: Xinhua News Agency WeChat public account, compiled from KEPU China WeChat public account

Author: Jiang Yongyuan, Master of Internal Medicine, Third Military Medical University

Reviewers: Huang Panbing, Chief of Internal Medicine, Nantong Suxitong Science and Technology Industrial Park People's Hospital, Jiangsu; Ji Gang, Deputy Chief Physician of Orthopedics, First Hospital of Hebei Medical University, Member of the Regeneration and Rehabilitation Committee of the Chinese Rehabilitation Medical Association