Introduction
As a cancer dietitian, my job is to provide clear, evidence-based information to help cancer survivors live their healthiest, longest lives. One truth that’s often misunderstood—but incredibly important—is this: lowering body fat tissue reduces your cancer risk.
This is not a moral issue. You are not a bad person or a good person for existing in a “fat” or “thin” body. You are worthy and lovable no matter what size you are. This is not a matter of worth or shame, but a matter of health and empowerment.
Yes, we live in a society obsessed with appearances and fat folk know they are often treated less than human just for existing in a different sized body. Unfortunately, in a world flooded with messages about “body positivity” and “health at every size,” it can feel confusing, even taboo, to say you want to lose weight or lower your body fat percentage even if doing so can improve your health. I’ve received hundreds of direct messages from survivors sharing their fears about admitting they want to make changes to their bodies because they feel pressured to simply “love their bodies” as they are.
Here’s the thing: wanting to lose body fat is not self-hate—it’s self-care. If improving your health and reducing your cancer risk aligns with your goals, that is a valid and empowered choice. Let’s focus on the facts—not the trends—and discuss how reducing body fat can positively impact your survivorship journey.
The Science Behind Body Fat and Cancer Risk
Fat tissue isn’t just an inactive part of your body. It releases hormones, including estrogen, and inflammatory molecules, such as cytokines, that can create an environment conducive to cancer growth.
For example:
- Hormones: Excess fat tissue can increase levels of estrogen and other hormones, which are linked to certain cancers, including breast and uterine cancer.
- Inflammation: Fat cells contribute to chronic inflammation, which can promote the development and survival of cancer cells.
- Insulin Resistance: Higher body fat is often associated with insulin resistance, which can lead to elevated levels of insulin and insulin-like growth factor (IGF-1)—both of which can fuel cancer growth.
The good news? Reducing body fat can help shift your body into a healthier state, lowering inflammation and hormone levels while improving metabolic balance.
Why This Isn’t About the Scale
Let’s bust a myth: Lowering your body fat isn’t just about seeing a smaller number on the scale. In fact, focusing solely on weight can be misleading. Your body composition—how much fat vs. muscle you have—is what truly matters.
Losing fat and gaining muscle improves your overall health and reduces cancer risk. Muscle is metabolically active, meaning it burns more calories than fat and supports hormone balance, bone strength, and agility—all critical components for cancer survivors aiming to feel their best.
Oftentimes, people I work with will be absolutely crushing their behavior goals yet the number on their scale is barely moving, especially at first. When they move their attention away from the number alone, they start to notice other indicators of their success: their clothing is fitting looser, they are sleeping better at night, they have more energy through the day, their skin is more clear, they are able to train harder (lifting heavier weight, running further or faster).
You CAN crush your health goals without hyper-fixating on a number.
Breaking the Silence: It’s OK to Want to Lose Body Fat
The cultural push to embrace “body positivity” has its merits, but it shouldn’t overshadow your personal health goals. If you feel that lowering your body fat will help you reclaim your health, energy, and confidence, you should feel empowered to pursue that goal without guilt.
Here’s an important call-out: If someone who weighs less or looks like how you want to look is telling you to “just love yourself,” that can feel disingenuous. While their intentions may not be malicious, it’s vital to surround yourself with people who actually listen to you and support your goals. Your health journey is your own, and you deserve positive encouragement from people who respect that.
Mental health support is just as critical in this process. Balancing your mental well-being while pursuing physical health changes ensures that your journey is holistic, sustainable, and empowering.
How to Start Reducing Body Fat Safely
Here are three evidence-based strategies to help you reduce body fat while building strength and resilience:
1. Prioritize Strength Training:
Building muscle is one of the most effective ways to improve your body composition. Muscle not only burns more calories at rest but also supports a healthy metabolism and reduces the risk of insulin resistance. Start with 2-3 strength sessions per week, focusing on major muscle groups like your legs, back, and chest.
2. Follow a Balanced, Anti-Inflammatory Diet:
What you eat is one of the most important tools in lowering body fat and reducing cancer risk. Focus on adding in two key components: protein and fiber.
- Protein: Lean proteins like chicken, fish, tofu, eggs, or plant-based options help preserve muscle during fat loss, keep you feeling full, and support a faster metabolism.
- Fiber: Found in vegetables, fruits, legumes, and whole grains, fiber helps stabilize blood sugar, reduces hunger, and supports gut health—important for overall well-being and inflammation control.
- Healthy fats: Don’t forget fats from sources like avocado, nuts, seeds, and olive oil, which can reduce inflammation and improve heart health.
Aim to build meals that combine lean protein, fiber, and healthy fats to fuel your body and support your goals.
3. Move Daily—Even in Small Ways:
Consistency is key when it comes to reducing body fat. Find movement you enjoy, whether it’s walking, cycling, yoga, or dancing, and make it a part of your daily routine. Even short bursts of activity add up over time!
Aside from structured “exercise”, focusing on increasing your NEAT (non-exercise activity thermogenesis) helps to reduce sedentary time. This can make the biggest difference in helping you achieve your health goals. Find what works for you! If you are a busy mom, you may get in more activity by chasing your kids around at the park. If you work in a big office, maybe you take a five or ten minute break to go up and down the stairs. You can park further away at the grocery store or go to the bathroom further away from your desk. Every form of movement adds up, and every drop of sweat counts.
Remember: This Is About You
As a survivor, your health journey is deeply personal. Lowering body fat isn’t about chasing an arbitrary ideal or bowing to societal pressures—it’s about improving your quality of life, reducing your risk of recurrence, and feeling more like yourself.
You deserve a support system that listens, encourages, and celebrates your goals with you. Let’s replace guilt with empowerment and prioritize your health unapologetically.
You’re worth it.
Here’s to thriving, not just surviving.
Have questions about how to safely and effectively lower body fat? Let’s talk in the comments or connect directly with 1:1 coaching —I’m here to support you every step of the way!
Sources
- Obesity and Cancer. Centers for Disease Control and Prevention. Published November 27, 2023. Accessed December 3, 2024. https://www.cdc.gov/cancer/risk-factors/obesity.html
- Body Weight and Cancer Risk. American Cancer Society. Revised December 15, 2023. Accessed December 3, 2024. https://www.cancer.org/cancer/risk-prevention/diet-physical-activity/body-weight-and-cancer-risk.html
- Obesity and Cancer. National Cancer Institute. Reviewed April 5, 2022. Accessed December 3, 2024.
- Renehan AG, Tyson M, Egger M, Heller RF, Zwahlen M. Body-mass index and incidence of cancer: A systemic review and meta-analysis of prospective observational studies. Lancet. 2008;371:569-578. doi: 10.1111/j.1463-1318.2009.01766.x
- Islami F, Goding Sauer A, Miller KD, et al. Proportion and number of cancer cases and deaths attributable to potentially modifiable risk factors in the United States. CA Cancer J Clin. 2018;68:31-54. doi: 10.3322/caac.21440.
- von Loeffelholz C, Birkenfeld AL. Non-Exercise Activity Thermogenesis in Human Energy Homeostasis. [Updated 2022 Nov 25]. In: Feingold KR, Anawalt B, Blackman MR, et al., editors. Endotext [Internet]. South Dartmouth (MA): MDText.com, Inc.; 2000-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK279077/
- MacKenzie-Shalders K, Kelly JT, So D, Coffey VG, Byrne NM. The effect of exercise interventions on resting metabolic rate: A systematic review and meta-analysis. J Sports Sci. 2020;38(14):1635-1649. doi:10.1080/02640414.2020.1754716
This blog is not intended as medical nutrition therapy, medical advice, or diagnosis and should in no way replace consultation or recommendation from your medical professional.
