In today’s world, many people strive for a slim body, often equating thinness with beauty. However, numerous studies are now showing that being thinner isn’t always healthier. In fact, having a bit of extra “flesh” in certain areas of your body is actually beneficial for your long-term health.
So, if you’ve ever been worried about having some extra weight, don’t be. There are 4 key areas where a little extra padding can actually contribute to your health and longevity.
1. Thigh Fat — A Key to Longevity
A study published in the British Medical Journal in 2020, which included over 2.5 million participants, revealed an interesting finding: people with larger thighs and bigger hips tend to have a lower risk of death and live longer. 
Specifically, every 5 cm increase in thigh circumference was associated with an 18% decrease in mortality risk, and every 10 cm increase in hip circumference reduced the risk by 10%. So, it turns out that having a pear-shaped body is actually the healthiest and longest-living body type.
2. Fat on the Buttocks — Better Blood Sugar Levels
Research has shown that having extra fat on your hips and buttocks can be a health advantage, particularly in reducing the risk of Type 2 diabetes. Studies have found that the more fat you have in your lower body, the lower your risk of developing Type 2 diabetes.
Fat on the buttocks is negatively correlated with certain fat factors, meaning that lower levels of harmful fat can actually lower the risk of diabetes. This is a unique benefit of buttock fat, something that other types of fat, such as visceral fat, do not provide.
3. Calf Fat — Heart Health and Beyond
A study found that participants with larger calf measurements (over 40.6 cm) had a 57% lower risk of all-cause mortality, 60% lower risk of cardiovascular diseases, and a 69% lower risk of cancer-related deaths compared to those with smaller calves (under 35.3 cm). Having some fat on the calves not only protects your cardiovascular system but can also help prevent cancer.
Those with larger calves tend to have larger bone diameters and higher bone density. Calf muscles also play a vital role in maintaining balance and coordination, which significantly reduces the likelihood of falls and injuries. Furthermore, larger calves help prevent conditions like varicose veins and blood clots.
Studies suggest that men should have calf circumferences larger than 34 cm, and women should aim for at least 33 cm to effectively lower risks related to cardiovascular diseases and overall mortality. But it’s important to note that this refers to muscle mass, not fat.
4. Belly Fat — Protecting Internal Organs
A small amount of fat around the abdomen can help protect the organs within the abdominal cavity. Contrary to popular belief, this belly fat is not all bad. It plays a crucial role in synthesizing estrogen, a hormone essential for many bodily functions.
A small amount of abdominal fat also helps in maintaining stable hormonal levels and relieves pressure from the bones, providing support for the body’s framework. So, a bit of belly fat can actually protect your internal organs and maintain your health—provided it’s not excessive.
The Ideal Body Shape for Longevity
As we age, the debate often centers around whether being thinner or slightly plumper leads to better longevity. Studies suggest that a slightly plump figure with a narrow waist is the most beneficial for long-term health.
In a 2024 study published in European Heart Journal by researchers at the Chinese Center for Disease Control and Prevention, older adults with a higher BMI (Body Mass Index) and smaller waist circumference had the lowest mortality risk.
1. A Little Extra Fat — Better Long Life
The study revealed that for every 1 kg/m² increase in BMI, the risk of death decreased by 4.5%. A BMI around 28 kg/m² was linked to the lowest mortality risk, showing that slightly higher weight is better for long life, especially in older adults.
2. A Slim Waist — A Sign of a Longer Life
Waist circumference is closely tied to mortality rates and the risks of both cardiovascular diseases and other causes of death. Simply put, a person with the same height and weight but a slimmer waist has a much lower chance of dying prematurely.
Slightly fuller individuals, especially older adults, benefit from having more subcutaneous fat, which enhances their ability to fight off cold and diseases compared to those with lower fat stores.
How to Maintain a Healthy Weight
Maintaining a healthy weight should be a priority at any age. Balancing food intake with regular exercise is key to ensuring long-term health and well-being. Here are some tips for staying in shape:
1. Weigh Yourself Regularly
Invest in a scale and get into the habit of weighing yourself regularly. Tracking your weight is a great way to ensure that you’re staying within a healthy range.
2. Monitor Your BMI
Regularly calculating your BMI is another good practice. Knowing your BMI helps you understand where your weight falls on the health spectrum.
3. Eat Balanced Meals
Ensure that your diet is well-balanced with a variety of foods to meet all your nutritional needs. Focus on eating fresh ingredients, minimizing your intake of high-fat, high-salt, and high-sugar foods, and staying hydrated.
4. Don’t Overeat
Be mindful of portion sizes and avoid overeating. Listen to your body’s hunger signals to prevent overconsumption.
5. Exercise Consistently
Regular physical activity is crucial for maintaining good health. Choose exercises that suit your age and fitness level, and gradually increase intensity to avoid injury. Consistency is key.
6. Maintain a Routine
Stick to a regular daily routine that includes enough sleep, balanced meals, and exercise. Sleep is particularly important for maintaining good health. Adults should aim for 7-8 hours of sleep per night.
7. Stay Positive and Manage Stress
Having a positive attitude can improve both your physical and mental health. Engage in activities that help reduce stress, and spend time with loved ones to cultivate a happy and healthy lifestyle.
Conclusion
While society often promotes extreme thinness, science shows that a little bit of extra fat in certain areas of the body is essential for long-term health and longevity. A balanced body with a bit of padding around the thighs, buttocks, calves, and abdomen can actually lower your risk of disease and improve your quality of life. So, stop obsessing over the scale and focus on building a healthy, balanced body that can support you for many years to come.
