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When we talk about fat, it's usually associated with increasing body measurements. However, brown fat actually works in the opposite way. Let's delve into this type of fat and uncover its surprising benefits!
Brown fat might sound unfamiliar, but it's one of the secret weapons in your workout and weight loss journey. We'll provide you with the necessary information to maximize the benefits of this not-so-abundant but highly effective fat!
Did you know that the body contains two types of fat?
The body hosts two types of fat distinguished by color: brown fat and white fat. Each type has its own origin and function. Particularly, athletes and fitness enthusiasts need to pay attention to these two types of fat for optimal training results.
White Fat
This is the type of fat that everyone knows and almost immediately associates with when the word 'fat' is mentioned. White fat consists of soft fat tissues distributed throughout the body. These tissues are large in size and occupy a significant area in the body, leading to an increase in measurements if not controlled. The body accumulates white fat for energy storage while also providing insulation and thermal regulation for internal organs.
White fat contributes to body size increase.
For humans, excessive white fat is not a good sign as it correlates with obesity. White fat accumulation around the abdomen also increases the risk of heart disease and diabetes.
Brown Fat
Brown fat is also an energy-storing fat type but occupies less space than white fat. The reason for the darker color of these fat tissues is because they contain iron-rich mitochondria. When brown fat is burned, it generates a lot of heat energy. Consequently, excess calories are also burned off. Additionally, brown fat plays a crucial role in treating obesity and metabolic disorders.
Previously, scientists believed that newborns had brown fat, accounting for about 5% of their body weight, and this fat would gradually decrease with age, disappearing completely by adulthood. However, a promising sign is that brown fat has been discovered in the shoulders and neck of adults.
How to Increase Brown Fat Levels?
In general, brown fat is a beneficial type of fat that should be emphasized in lifestyle. As mentioned, while some individuals may have innate brown fat, like white fat, this type of fat can also increase through activity and exercise.
Certain medications can increase brown fat levels, one of which is Thiazolidinedione (TZD). These medications help control insulin levels in the blood but come with side effects such as weight gain and water retention. Therefore, indiscriminate use is not advisable, and one should follow the doctor's instructions.
However, resorting to medication or external agents has never been a priority. In fact, there are natural ways to increase brown fat that you can fully implement.
You can absolutely increase brown fat through exercise
Lowering Ambient Temperature
Scientists suggest that spending two hours in an environment around 19℃ each day can increase brown fat levels. You can consider methods like cold-water bathing, brisk walks in cold weather, or lowering the air conditioning temperature. However, ensure you don't catch a cold when applying this method.
Moderate Eating Habits
Consuming plenty of health-promoting foods can significantly stimulate brown fat increase. While no specific research indicates which foods can specifically stimulate brown fat, nutrition experts advise having a balanced diet to ensure health.
Processed foods and fast food are undoubtedly always on the blacklist of health-conscious individuals. Furthermore, supplementing with plenty of minerals, especially iron, can enhance brown fat quality.
You need to steer clear of processed foods if you want to increase brown fat levels.
Regular physical exercise
The hormone irisin can be stimulated through physical exercise. Scientists unanimously agree that individuals with sedentary lifestyles have limited irisin levels, while this hormone is a stimulant for brown fat formation.
Posted by: Lê Thị Mỹ Hòa
Keywords: Guide to Understanding Brown Fat
