Don’t lose weight too much! At critical moments, fat can save lives!

Review expert: Peng Guoqiu, deputy chief physician of the Fourth Medical Center of the General Hospital of the Chinese People's Liberation Army

In this age where thinness is considered beautiful, losing weight seems to have become a national movement. From fitness check-ins on social media to light food restaurants that are hotly discussed on the streets, the topic of weight loss is everywhere. But have you ever seriously thought about whether the harder you lose weight, the better? Is fat really a burden?

Why can’t you lose weight too much?

First of all, we need to realize that excessive weight loss is like digging a gentle trap for your health. It may make you look slim in the short term, but it is more likely to bring many health problems at some point in the future.

Anorexia

Anorexia is a psychological disorder caused by excessive dieting and refusal to eat due to fear of obesity and depression, resulting in weight loss, malnutrition, and even refusal to maintain a minimum weight. This can lead to various metabolic disorders in the body and even brain edema and brain atrophy.

Causes diabetes

Excessive weight loss may lead to insulin resistance, which means the body's response to insulin is weakened, which requires more insulin to maintain blood sugar stability. Long-term insulin resistance may damage the function of pancreatic beta cells, leading to insufficient insulin secretion, thereby increasing the risk of diabetes.

Reduced immunity

In the process of losing weight, many people rely on dieting to reduce weight. Doing so will cause the body to lack protein and vitamins, and the body will think that it is in a state of famine, so it will save energy and sacrifice some non-essential physiological functions, causing the body's immunity to gradually decline, resulting in symptoms such as anemia and malnutrition.

Endocrine system disorders

The various vitamins and minerals in staple foods are difficult to supplement with other foods. Many people do not eat staple foods to lose weight, and they seem to lose weight quickly, but this also means a significant loss of nutrients. At this time, the brain will become unresponsive due to insufficient nutrition, and low blood sugar will cause dizziness, panic, endocrine disorders, etc. Women should pay special attention to excessive weight loss, which may lead to irregular menstruation, amenorrhea, and even affect fertility. This is because the synthesis of sex hormones such as estrogen may be affected during the weight loss process, which may cause a series of problems.

Fat is not just "fat"

Every time we look down and see the "little fat ring" around our waist, we are more determined to lose weight and must cut off this circle of fat! But do you know? Fat is not just fat, it is also our "life-saving talisman".

Important source of energy

Fat is one of the three major macronutrients of the human body (carbohydrates, fat, and protein) and is an important source of energy. If a person consumes enough fat every day, they will have plenty of energy; if the fat content in the diet is low, the stomach will be easily hungry. It is the feeling of fullness caused by fat that plays a role in regulating dietary structure and eating behavior.

Have healthy skin and hair

The health of your skin and face comes from the fat in your body. The sebaceous glands on the surface of the human body continuously secrete oil to keep the skin moisturized and help the skin resist the invasion of ultraviolet rays, bacteria and chemicals. They have the same effect on hair.

Support and protection

Fat provides physical support and protection for important body parts. Fat is a natural built-in shock absorber that cushions the wear and tear on your body and its components caused by training, helping to prevent organs from sinking due to the pull of gravity.

For example, fat is wrapped around the internal organs, which acts as a buffer and protects them from external impact. Around the joints, fat can also act as a shock absorber, reducing impact damage during exercise.

Insulation

Fat plays an important role in maintaining body temperature by providing insulation and heat retention. The body's ability to store fat allows humans to survive in most climates, especially in some extremely hot or cold regions. In warmer regions, stored fat protects humans from the heat and prevents the body from losing too much water, which would otherwise lead to dehydration.

Eat “good fats”

Bad fats

Currently, the most recognized "bad fats" refer to trans fatty acids, which are commonly found in processed grains such as biscuits, cakes, and cookies, and in cooking oils that are repeatedly used in supermarkets and restaurants. These must be controlled in daily diets.

Good fats

Unsaturated fatty acid molecules are unstable and can regulate cholesterol levels after entering the human body, so they are often called "good fats."

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From the perspective of different types of fat content:

Olives, peanuts, almonds, hazelnuts, avocados, etc. are rich in monounsaturated fatty acids;

Sunflower seeds, pumpkin seeds, soybean oil, and corn oil are rich in omega-6 fatty acids;

Deep-sea fish such as salmon, sardines, and tuna are rich in omega-3 fatty acids.

Foods rich in linoleic acid or linolenic acid, such as flaxseed oil and perilla oil, can provide essential fatty acids that the human body cannot synthesize on its own; the medium-chain fatty acids contained in coconut oil, breast milk, and cow's milk can better provide energy for the human body and are also good choices.