The fat-wrapped muscles that are disliked by others are actually the best body shape!

Recently, Liu Xiaoqing's voracious appetite and her way of eating a combination of meat and vegetables on the variety show "Along the Way of Flowers" went viral. She is unique in the domestic entertainment industry where female celebrities have to take three bites of a noodle before they dare to eat more. Many people sighed after watching the show: People should not be too thin, it is better to be a little fatter.

Image source: Screenshot of the variety show "Flowers Along the Way"

In fact, fat has been misunderstood by many people in recent years, especially some women, who are so afraid of having a little more fat on their bodies that they would starve themselves to lose weight.

In fact, proper fat retention is the body's self-protection, which is more obvious in women. A meta-analysis from the International Journal of Obesity pointed out that the amount of body fat and all-cause mortality show a J-shaped relationship. Too high or too low will increase the risk of death; the risk of all-cause mortality is lowest when the body fat rate is 25%.

From reference [1]

And in this study, a pattern was discovered that when fat increased, the all-cause mortality rate in men increased more significantly, while the increase in death risk in women was more moderate.

From reference [1]

Therefore, everyone must not be obsessed with excessive weight loss to the point of losing your "armor"!

Fat is more important than you think!

Although too much fat not only makes people fat and affects their appearance, but is also closely related to health problems such as cardiovascular disease and diabetes, in fact, fat plays a vital role in the human body.

1. Provide energy for the human body

First of all, fat is one of the main sources of energy for the human body. Especially when doing low to moderate intensity, long-term exercise or labor, fat can provide sustained energy and reduce dependence on carbohydrates (glycogen), thereby delaying the onset of fatigue. This means that a moderate amount of fat reserves can help improve endurance and make us more durable and efficient in exercise or daily activities.

When 74-year-old Liu Xiaoqing started to jog, the young artists in the group were so scared that they chased after her: "Sister, don't run!" Source: Screenshot of the variety show "Along the Way to Bloom"

2. Protect body organs

Secondly, fat also plays an important mechanical protective role.

Fat around the joints (such as the heels and palms) can absorb impact and reduce injuries during exercise or walking; fat in the eye sockets helps stabilize the eyeballs and prevent damage caused by concussion; and the fat around the kidneys and heart is like a natural "protective pad", which not only fixes the position of the organs, but also provides additional cushioning and reduces damage caused by external pressure.

3. Maintain normal metabolism of the human body

Adipose tissue can also secrete a variety of hormones to help maintain normal metabolism in the human body. In a non-obese state, adipose tissue secretes a variety of protective hormones. For example, adiponectin can enhance the sensitivity of the liver and muscles to insulin, maintain vascular elasticity, and thus reduce the risk of cardiovascular disease; leptin can suppress appetite, promote fat oxidation, and prevent excessive accumulation of body fat. The regulatory effects of these hormones make the right amount of fat an important guarantee for the body's metabolic balance.

In addition, adipose tissue also plays the function of "metabolic buffer", that is, when energy intake is excessive, it can store excess fat and avoid excessive deposition of fat in non-fat tissues (such as liver and muscles), thereby reducing the risk of metabolic syndrome.

Studies have found that patients with lipodystrophy (very little fat tissue) often have abnormal fat deposits in skeletal muscle and liver, resulting in significantly higher levels of insulin resistance than those with normal obesity. It is worth mentioning that the lower part of the body has a stronger fat storage capacity and releases less free fatty acids into the blood.

Therefore, compared with abdominal fat accumulation, it is less likely to cause insulin resistance. This is why the "pear-shaped body" is more advantageous than the "apple-shaped body" in terms of health risks.

4. Regulate immune function

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

Reference [3]: Lean fat depots contain multiple types of immune cells, mainly resident M2 macrophages, eosinophils, and Tregs, which play a protective role. Under conditions of overnutrition, pro-inflammatory cells accumulate, including M1 macrophages, mast cells, and various T lymphocytes, resulting in chronic inflammation and increasing disease risk.

In general, fat is not a "burden" as we imagine, but a part of the body that performs multiple important functions. Maintaining proper fat reserves can not only make you look healthier, but also ensure the normal functioning of various body functions.

Do this to keep your body fat

Since fat plays such an important role in the human body, how can we maintain the right amount of fat while maintaining health?

First of all, the dietary structure should be reasonable. For example, Liu Xiaoqing did not completely eliminate any of the three major nutrients: carbohydrates, proteins, and fats from her diet. She also likes foods such as fish that contain high-quality fats and high-quality proteins. She also eats green vegetables to maintain the intake of dietary fiber and vitamins.

Secondly, you must develop scientific exercise habits, whether it is brisk walking, jogging, swimming, or squats and bench presses, choose the exercise method you like. The main thing is to be able to stick to it, develop a habit, and have a reasonable exercise plan. Don't blindly increase the amount or just do it in a slack manner.

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Finally, maintain good living habits, do not stay up late, and ensure adequate sleep; appropriate outdoor activities and contact with nature can release stress and help maintain healthy fat distribution.

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

References

[1]JayediA,KhanTA,AuneD,etak.Bodyfatandriskofall-causemortality:asystematicreviewanddose-responsemeta-analysisofprospectivecohortstudies.IntJObes(Lond).2022;46(9):1573-1581.

[2]HargreavesM,SprietLL.Skeletalmuscleenergymetabolismduringexercise.NatMetab.2020Sep;2(9):817-828.

[3]RosenED,SpiegelmanBM.Whatwetalkaboutwhenwetalkaboutfat.Cell.2014;156(1-2):20-44.

[4] LiuY, QianSW, TangY, et al. Thesecretoryfunctionofadiposetissuesinmetabolicregulation.LifeMetab.2024;3(2):loae003.

[5]GrundySM.Adiposetissueandmetabolicsyndrome:toomuch,toolittleorneither.EurJClinInvest.2015;45(11):1209-17.

Planning and production

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

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