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," treating fat as an "enemy," with some even willing to starve themselves to lose weight.

But in reality, maintaining an appropriate amount of body 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 around 25% body fat.

The study also found an interesting pattern: when body 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 never become overly obsessed with weight loss to the point of losing your natural "armor"!

Fat Is More Important Than You Think!

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

1. Provides Energy for the Body

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

2. Protects Body Organs

Second, fat also has important mechanical protective functions.

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 eyeballs, preventing damage from vibrations. Fat surrounding the kidneys and heart acts as a natural "protective cushion," securing organ positions while providing additional buffer against external pressure.

3. Maintains Normal Metabolism

Adipose tissue also secretes various hormones that help maintain normal metabolism. In a non-obese state, adipose tissue secretes multiple protective hormones. For example, adiponectin enhances insulin sensitivity in the liver and muscles 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 appropriate fat an important safeguard for metabolic balance.

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

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

4. Regulates Immune Function

Appropriate 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 reducing the risk of chronic diseases.

Lean adipose tissue contains various types of immune cells, primarily resident M2 macrophages, eosinophils, and Tregs, which play a protective role. In conditions of overnutrition, pro-inflammatory cells accumulate, including M1 macrophages, mast cells, and various T lymphocytes, leading to chronic inflammation and increased disease risk.

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 appropriate fat reserves not only makes you look healthier but also ensures that all body functions operate normally.

How to Maintain Healthy Body Fat Levels

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. Don't completely eliminate any of the three major nutrients — carbohydrates, protein, and fat. Include foods like fish that contain quality fats and protein, and eat green vegetables to ensure adequate intake of dietary fiber and vitamins.

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 stick with it, build a habit, and have a reasonable workout plan — don't blindly increase intensity, and don't cut corners.

Finally, maintain good lifestyle habits. Don't stay up late; ensure adequate sleep. Spend time outdoors, connect with nature, and relieve stress — this helps maintain a healthy fat distribution.

Fat is not the enemy of the human body but an important component of maintaining health. Instead of simply cutting fat, learn how to manage it scientifically and keep your body in optimal condition.

Source: People's Daily (人民日报) via WeChat