The Body Fat You Hate Might Actually Be the Best for Your Health

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

But in fact, maintaining an appropriate amount of fat is the body's self-protection mechanism. A meta-analysis published in the International Journal of Obesity points out that body fat percentage has a J-shaped relationship with all-cause mortality — both too high and too low increase the risk of death. The lowest all-cause mortality risk occurs at a body fat percentage of around 25%.

The study also found an interesting pattern: when fat increases, men's all-cause mortality rises more significantly, while the increase in women's mortality risk is relatively milder.

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

Fat is truly more important than you think!

Although excessive fat can lead to weight gain, affect appearance, and is closely linked to health issues like cardiovascular disease and diabetes, fat actually plays a vital 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, long-duration exercise or labor, fat provides sustained energy, reducing reliance on carbohydrates (glycogen) and delaying the onset of fatigue. This means that an appropriate amount of fat reserves helps improve endurance, making us more endurance and efficient during exercise or daily activities.

2. 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 eyeballs and prevent damage from vibration. Fat around the kidneys and heart acts like a natural "protective cushion," fixing organs in place while providing additional buffer against external pressure.

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3. Maintaining Normal Metabolism

Adipose tissue can also secrete a variety of hormones to help maintain normal metabolism. In a non-obese state, adipose tissue secretes several 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 body fat accumulation. The regulatory effects of these hormones make adequate fat an important safeguard for metabolic balance.

In addition, adipose tissue acts as a "metabolic buffer" — when energy intake is too high, it stores excess fat, preventing excessive fat deposition in non-fatty 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 muscle and the liver, leading to significantly higher insulin resistance than in generally obese individuals. Notably, fat stored in the lower body has stronger storage capacity and releases fewer free fatty acids into the bloodstream, making it less likely to cause insulin resistance compared to abdominal fat accumulation. This is why "pear-shaped" bodies have a health advantage over "apple-shaped" bodies.

4. Regulating Immune Function

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

In summary, fat is not the "burden" we imagine it to be — it is part of the body, undertaking multiple important functions. Maintaining appropriate fat reserves not only makes you look healthier but also ensures that various body functions operate properly.

How to Maintain Healthy Fat Levels

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

First, maintain a reasonable diet structure. Don't completely eliminate any of the three macronutrients — carbohydrates, protein, and fat. Include foods like fish that contain high-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 an exercise method you enjoy. The key is to be consistent and develop a habit, with a reasonable exercise plan — don't blindly increase the load, but don't slack off either.

Finally, maintain good lifestyle habits. Don't stay up late; ensure adequate sleep. Get proper outdoor activities and connect with nature to relieve stress, which helps maintain a healthy fat distribution.

Fat is not the body's enemy but an important part of maintaining health. Rather than blindly eliminating fat, learn how to manage it scientifically and keep your body in optimal condition.

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

Reviewers: Huang Panbing, Director of Internal Medicine, Nantong Suxitong Science and Technology Industrial Park People's Hospital; 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

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