Why All Body Fat Isn’t Bad ~ Rethinking What We’ve Been Told
If you’ve ever looked in the mirror and felt anxious about a soft tummy or the visible curves of your body, you’re far from alone. In fact, 61% of UK adults report feeling negative or very negative about their body image most of the time.
Yet we are not born disliking the appearance of our bodies - body fat is something we’re taught to fear. But what if this fear doesn’t come from biology or health, but from culture? And what if it’s doing more harm than good?
In this blog, I look at what body fat really is, the roles it plays in your health, and why fearing fat isn’t only unhelpful, and potentially harmful - it’s also inaccurate.
What Is BODY Fat?
Fat (or adipose tissue) is a completely normal, in fact essential, part of the human body. It’s not just there as “extra weight” to be burned off. It serves multiple functions, including:
Energy storage: Fat stores energy for when food is scarce.
Hormone production: Fat tissue produces hormones (like leptin, oestrogen and adiponectin) that help regulate metabolism, appetite, reproductive health, and immune function.
Insulation and protection: Fat helps keep us warm and protects vital organs from injury.
Nutrient absorption: Some vitamins (A, D, E, and K) can only be absorbed with fat.
So when you pinch the soft skin on your stomach, thighs, or arms, you’re not grabbing a problem - you are connecting with part of your body’s natural, intelligent design.
Not All Fat Is the Same
There are different types of fat in the body, and not all of them carry the same health implications.
Subcutaneous fat is the soft, squishy fat just under the skin. This is the kind you can see and feel on your belly, hips, arms, or thighs. It is largely harmless and serves many of the helpful functions mentioned above.
Visceral fat, on the other hand, is stored deeper in the abdomen, around your internal organs. In excessive amounts, it can increase the risk of health problems like type 2 diabetes, heart disease, and inflammation. But, even visceral fat has a role helping cushion organs and plays a part in hormonal regulation. The problem may come when there’s too much of it for that individual, not when it’s simply present.
They key messages here are that having some body fat is not only normal - it’s vital - and judging your health purely by how much subcutaneous fat you see doesn’t give an accurate picture of what’s going on inside.
And while excess visceral fat is often talked about in relation to health risk, it’s important to remember that some body fat may actually be protective, especially as we age.
Research shows that women aged 65 and older with BMIs in the “overweight” range (24.6–29.8) tend to have lower mortality rates than those in the “normal” range. Higher levels of body fat have also been linked with a lower risk of sarcopenia (age-related muscle loss) in older women - particularly when supported by good nutrition and regular movement.
This somewhat challenges the idea that thinner is always healthier. As we age, a bit of extra body fat, especially subcutaneous fat, may offer resilience, nutrient reserves, and even hormonal support during later life stages.
But What About BMI and Body Composition?
You might be wondering: what about BMI? Or muscle mass?
BMI (Body Mass Index) is still widely used in healthcare settings, but it has many limitations. It doesn’t distinguish between fat and muscle, and it doesn’t tell us anything about fat distribution. For example, someone with high muscle mass may be classified as ‘overweight’ by BMI, even though their health markers are excellent.
Body composition, including muscle mass, may contribute more meaningfully to our overall health picture than BMI. Muscle plays a crucial role in blood sugar regulation, metabolic health, and maintaining strength and mobility as we age.
Muscle and mobility are aspects of health most of us can actively support through regular movement, a balanced diet with adequate protein, rest, and managing stress.
BODY COMPARISONS ARE FUTILE
We all carry fat differently, and what’s ‘normal’ or sustainable for one person may look entirely different for someone else. Genetics, body type, metabolism, hormones, life experience, and lifestyle all play a role- which makes comparing your visible body fat to someone else’s potentially misleading and disheartening.
The amount of fat one person can carry while remaining metabolically healthy may be entirely different from another. Because of genetic differences and lifestyle factors, one person might naturally maintain a certain level of body fat with little or no effort, while for someone else, achieving and maintaining that same level could come at a significant physical, emotional, or social cost. That doesn’t make one body better or worse - it simply makes them different.
Why We’ve Learned to Fear Fat
So if body fat’s role in health is more complex than we’re usually lead to believe - and can actually be positive - where does the fear come from?
Cultural ideals: For decades, thinness has been idealised in Western culture. Body fat has been unfairly linked to laziness, lack of willpower, or poor health.
Medical oversimplification: The “fat = bad” message has been reinforced in public health campaigns and media headlines, often without nuance.
Personal history: For many, early experiences of body shame, weight stigma, or dieting have taught them to see any fat as something to be eliminated.
But this binary thinking that ‘fat is bad, thin is good’ isn’t supported by science, and it can deeply damage our relationship with our bodies.
What Actually Matters for Health?
Health is multifaceted - and shaped by much more than body fat alone. Someone can carry more visible fat and still be metabolically healthy, especially if their lifestyle supports their overall wellbeing. Conversely, someone in a smaller body can have unhealthy levels of visceral fat or experience nutrient deficiencies, hormonal imbalances, or chronic stress. This is why it’s so important to look at the bigger picture - not just weight or appearance.
When we acknowledge that genetics, social determinants of health, and behavioural factors all play a role in health, it brings helpful perspective and takes the pressure off individuals to try to control everything, particularly through fixating on weight alone.
Some behavioural factors that have a greater impact on long-term health and wellbeing than body fat alone, (but may also lead to changes in body composition), include:
Eating a balanced, satisfying diet
Moving your body regularly in enjoyable ways
Managing stress
Getting enough sleep
Feeling safe, supported, and connected
Many studies show that people in larger bodies can improve blood pressure, insulin sensitivity, and mental wellbeing without weight loss, simply by adopting supportive behaviours.
When health is under strain, the body often gives us signals - like changes in energy, mood, or digestion - gentle nudges that it may need more support, nourishment, or rest. This is where body literacy becomes so valuable - essentially this learning to tune into how your body feels and functions, with curiosity rather than criticism. This can help you make proactive, health-supporting choices without falling into fat blaming or the dieting mentality.
Reframing Your Relationship with Body Fat
If you’ve been taught to see fat as “the enemy,” it can be hard to shift perspective. Here are a few truths that may help:
Body fat isn’t a moral failing. It’s a normal part of being human.
Body diversity is real. We are not all meant to have flat stomachs or meet narrow appearance ideals. And your body doesn’t have to look a certain way to be worthy of your care and respect.
Weight loss doesn't always equal better health. Focusing on weight loss often overlooks the root causes of health challenges.
It’s completely understandable to ‘feel good’ about losing weight - especially in a culture that praises it. And often the same behaviours that can promote weight loss (like eating more regularly, moving your body, or getting more sleep) can improve how you feel. But the real benefits actually come not from the weight loss, but from the positive habits - and only if those habits are realistic, nourishing, and sustainable.If you engage in unsustainable regimes which lead to weight cycling, this can increase stress and disrupt metabolism, leading to more weight cycling and visceral fat gain.
Authentic health doesn’t come from fighting your body - it comes from working with it, (and even then, you’re not in control of every possible health outcome).
MY CONCLUSIONS
In our culture, body fat is disproportionately blamed for poor health, when in fact it has a functional purpose - and fixating on fat loss through dieting can carry its own consequences for health and wellbeing, which ironically may even include fat gain.
What the science shows, and what many of us intuitively believe, is that health isn’t about having no fat, it’s about having a body that functions well enough and feels supported.
So, when we see our bodies - soft, changing, real - and feel that feel urge to criticise or fix - what if we didn’t make fat the problem? What if we used those moments to reconnect with what our body truly needs?
Connection to your body’s signals, so you can respond rather than react.
Connection to your needs - for nourishment, movement, rest, and care.
Connection to a way of living that values vitality over appearance.
When we shift from controlling body shape and size to actively and compassionately supporting our bodies, we can create space for authentic health and self-care - the kind rooted in energy, balance, and ease - along with the acceptance that health will look different for each of us.
Take a nourishing step forward today
Are worries about food, weight, or overeating draining your time, energy, and peace of mind? Are you struggling with low mood, persistent food cravings, poor gut health or digestive challenges?
Old mindsets and habits can be hard to shift on your own. If you are looking to find peace with food and your body, and eat with more confidence and ease, I can help you.
Please check out my private programmes here, or book an exploratory chat to find out more.
