Fat and the female image
Before we discuss why having average amounts of fat in the body is not only ok but essential for daily and athletic function, let’s briefly explain what fats are.
Fats are an essential part of the macronutrients we need to ingest, along with carbs and protein. They provide energy, protect organs, support cell growth, control cholesterol and blood pressure and aid in absorbing vital nutrients like vitamins A, B and D.
As I often highlight in my coaching and programme mentorship, it is crucial to understand that a diet with zero macronutrients, including fats, should be avoided. Our bodies will compensate for this deficit by working hard to convert excess protein into glucose through a process called gluconeogenesis. If we don’t eat enough carbs, and when it comes to fat, it can lead to various troubling issues.
Some of the risks of a diet that is very restrictive when it comes to fats can include poor brain function, hormone imbalance (which is particularly crucial for athletes as adequate levels of human growth hormone and testosterone are extremely important), a higher risk of insulin resistance (and diabetes), and a higher risk of depression or anxiety, amongst others.
If fat is essential for our bodies, why is there so much pressure on people to avoid it? Why do some fitness or health experts advocate for a “summer body”? And why do females suffer more than males from this pressure?
Like any other industry, a problem needs to exist, and someone needs to solve it to sell a service or product. Buy a car to get somewhere faster or hire a cleaning service when you don’t have time to clean your house; the pressure to conform to specific body standards creates a demand for solutions.
When it comes to having as little fat as possible, fitness sells a service to fix a problem that doesn’t necessarily need fixing. The pressure isn’t limited to the fitness industry; it also comes from fashion, marketing, and Hollywood, influencing society to believe that being skinny or having a six-pack equates to beauty and health.
In 2022/23, a document/report was presented in the House of Commons (link below), exploring the connection between body image and mental health. According to this report, in 2018, only 57% of females in the UK between 17 and 21 were content with their appearance. While the report acknowledges that the poor body image perception is not solely based on fat being the issue, we can understand that if females don’t fit the “skinny & perfect body” category, they may develop feelings of anxiety, depression, eating disorders and even suicidal behaviour.
The pressure on the female image must stop, and people must recognise the benefits of having normal body fat. We often come across fitness experts with a strong presence on social media or athletes showcasing their lean bodies due to intense training, or they have a very restrictive diet that can be linked to a competition based on aesthetics. Which naturally results in lower body fat.
However, their lifestyle does not reflect someone with a regular job, typical schedule, and routine. It is unrealistic to expect everyone to have similar bodies, and the fitness community should take the responsibility of explaining this better instead of pressuring females to be skinny and “summer-ready”.
Love it or hate it, Crossfit has brought one of the best things to the fitness community: nobody cares about our appearance because its foundation is all about what our bodies can do. People join a box to learn skills like handstands, Cleans or improving their rowing speed and building the strength to lift an atlas stone over their shoulder.
So, focus on being healthy and, most importantly, engage in some form of exercise that you genuinely enjoy. The next time you look into the mirror, please smile because there’s a significant change that you are perfect just the way you are, and there’s nothing wrong with your image.
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