Most of the time, when we talk about health and fitness, the focus is on losing body fat. It’s easy to assume that higher body fat levels always equal poor health, but the reality isn’t that simple. While having extremely high body fat can put stress on your joints and increase the risk of metabolic diseases, not everyone with a higher body fat percentage is unhealthy.
In fact, some people with higher body fat can still have excellent blood work, good cardiovascular fitness, and overall well-being. Let’s break down why body composition doesn’t always tell the whole story and how focusing on lifestyle changes can significantly impact health—regardless of fat percentage.
Health Is More Than Just Body Fat Percentage
Body fat percentage is just one piece of the puzzle. Even if your body fat is on the higher side, you can still be metabolically healthy if key biomarkers are in the right range. Some individuals with higher body fat levels maintain normal blood pressure, cholesterol, and blood sugar levels, all while leading an active lifestyle (1).
When High Body Fat Becomes a Problem
While some people can be healthy with a higher body fat percentage, there is a threshold where risks increase. For men, this is often around 25% body fat, and for women, around 32%. At these levels, there’s an increased risk of:
- Visceral fat accumulation: This type of fat surrounds organs and can lead to inflammation and metabolic issues (2).
- Joint stress: Excess weight can strain the knees, hips, and lower back (3).
- Reduced mobility and movement efficiency: Carrying extra weight can make physical activity more challenging (4).
💡 Takeaway: Being mindful of body fat levels is important, but they aren’t the only indicator of health. Regular blood work and fitness assessments are crucial for a full picture.
The Role of Muscle Mass: A Critical Buffer
One of the key reasons some people with higher body fat remain healthy is their muscle mass. Muscle acts as a metabolic powerhouse, helping to:
- Improve insulin sensitivity: More muscle means better glucose uptake, which lowers the risk of type 2 diabetes (5).
- Boost resting metabolic rate (RMR): Muscle tissue burns more calories at rest compared to fat (6).
- Enhance mobility and stability: Strong muscles support joint health and reduce the risk of injury (7).
💡 Takeaway: Building and maintaining muscle mass can counterbalance the negative effects of higher body fat, keeping metabolic health in check.
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Turning Health Around: Why It’s Never Too Late
Some people may find themselves with higher body fat due to past lifestyle choices or periods of inactivity. However, making positive changes—like strength training, eating nutrient-dense foods, and staying active—can drastically improve health markers without necessarily hitting a low body fat percentage (8).
Success Stories and Real-Life Examples:
We’ve seen countless people who started with higher body fat levels make changes to their nutrition and fitness habits, resulting in improved blood markers and cardiovascular health—even if their body fat remained relatively high.
💡 Takeaway: No matter where you’re starting from, focusing on building muscle, eating balanced meals, and maintaining consistent activity can yield remarkable improvements in health.
What to Focus On Instead of Just Body Fat
If you’re concerned about your body fat percentage but want to focus on overall health, prioritize the following:
- Muscle Maintenance: Incorporate strength training to build lean mass and improve metabolic health (9).
- Cardiovascular Fitness: Regular cardio exercises support heart health and fat oxidation (10).
- Nutrient-Dense Eating: Choose whole, unprocessed foods to support inflammation control and energy balance (11).
- Regular Health Checkups: Monitor blood pressure, cholesterol, blood sugar, and inflammation markers regularly.
💡 Takeaway: Health is multi-dimensional, and focusing solely on body fat percentage can be misleading. Well-rounded habits matter more.
✏︎ The Bottom Line
While high body fat levels can pose risks, it’s entirely possible to be healthy even with a higher percentage—especially when combined with strong muscle mass, good cardiovascular health, and optimal blood markers. Instead of focusing solely on body fat, work toward strengthening your body, eating mindfully, and staying active.
Remember, no single number defines your health. It’s about the full picture—including fitness, lifestyle, and how you feel day to day.
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Bibliography
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(3) Adouni, Malek et al. “Effects of overweight and obesity on lower limb walking characteristics from joint kinematics to muscle activations.” Gait & posture vol. 113 (2024): 337-344. doi:10.1016/j.gaitpost.2024.06.024. https://pubmed.ncbi.nlm.nih.gov/39032386/
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(6) Morio, B et al. “Muscle fatty acid oxidative capacity is a determinant of whole body fat oxidation in elderly people.” American journal of physiology. Endocrinology and metabolism vol. 280,1 (2001): E143-9. doi:10.1152/ajpendo.2001.280.1.E143. https://pubmed.ncbi.nlm.nih.gov/11120668/
(7) Fleck, S J, and J E Falkel. “Value of resistance training for the reduction of sports injuries.” Sports medicine (Auckland, N.Z.) vol. 3,1 (1986): 61-8. doi:10.2165/00007256-198603010-00006. https://pubmed.ncbi.nlm.nih.gov/3633121/
(8) Ihalainen, Johanna K et al. “Strength Training Improves Metabolic Health Markers in Older Individual Regardless of Training Frequency.” Frontiers in physiology vol. 10 32. 1 Feb. 2019, doi:10.3389/fphys.2019.00032. https://pubmed.ncbi.nlm.nih.gov/30774600/
(9) Oliveira, Pedro Ferreira Alves et al. “Resistance training improves isokinetic strength and metabolic syndrome-related phenotypes in postmenopausal women.” Clinical interventions in aging vol. 10 1299-304. 7 Aug. 2015, doi:10.2147/CIA.S87036. https://pubmed.ncbi.nlm.nih.gov/26300634/
(10) Cao, Liquan et al. “Exercise Training at Maximal Fat Oxidation Intensity for Overweight or Obese Older Women: A Randomized Study.” Journal of sports science & medicine vol. 18,3 413-418. 1 Aug. 2019. https://pubmed.ncbi.nlm.nih.gov/31427862/
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