Brown Fat – How it can help hack your Metabolism?


What is Brown Fat?

Also known as Brown Adipose Tissue. A form of bodily fat that provides insulation against the cold (thermogenesis). Colder temperatures cause brown fat to activate and begin to function. Just before you begin to shiver, your brown fat begins to work. In addition to burning calories, brown fat also stores energy. As compared to white fat, brown fat makes up a relatively modest portion of your body weight. The metabolism of fat and sugar (glucose) is also regulated by it.

The back, neck, and shoulders of neonates are where brown fat is found. Brown fat disperses throughout the body when a person is a youngster or adolescent. Adults’ necks, kidneys, adrenal glands, hearts (aorta), and chests all have brown fat (mediastinum). Brown fat accounts for between 2 to 5% There is a decrease in brown fat during childhood and adolescence. You have some dark fat in your mature body. Brown fat is present in greater amounts in slim individuals, such as athletes.

We can get brown fat in our body by eating Avocado, cashews, chia and flax seeds, salmon fish, yoghurt. Also upgrade brown fat cells in our body by adding iron to a diet, having well-balanced diet like Ursolic acid, which is present in some foods including apples and dried fruit, stimulates the synthesis of brown fat, and exercising.

Some ways to hack your metabolism are −

  • In the morning as you awaken, sip some water  − Drinking water (she recommended 20 to 32 ounces) soon after waking is one of the finest and cheapest strategies to jumpstart your metabolism. Your body's metabolic process slows down when you're asleep, so unless you wake up in the middle of the night to drink some water, you're not consuming any fluids. Before placing more strain on your body with additional food or drink, Jubilee advises proper rehydration.

  • Consume adequate protein each day  Among the foods high in protein that promote metabolism are −

    • Uncooked eggs

    • Poultry breast

    • Beans with ground turkey

    • Flanker, hanger, or skirt steak

  • Your ability to burn calories increases with muscle mass − When eating meals and snacks throughout the day, try to include some protein. Weight loss should be supported by consuming one gramme of protein per kilogramme of body weight each day. This would be equivalent to 46 58 grammes of protein for a 130-pound person.

  • Consume more fibre-rich beans  Beans' fibre and protein help burn more calories during digestion, and both types of fibre help your body retain less fat by lowering insulin levels after meals. According to one study, even though bean eaters consumed an additional 199 calories per day on average, they weighed 6.6 pounds less than persons who didn't eat beans on a daily basis.

  • Lessen typical stressors − An article in the journal Biological Psychiatry describes a study that found that stress can make the body absorb meals more slowly. Laughter helps to relieve stress and boosts metabolism. According to studies, stress hormone levels decrease when people smile or laugh. Significant weight gain may arise from the interaction of high-calorie desires and a sluggish, stress-related metabolism.

  • Enjoy salmon − Inflamed thyroid glands are the primary cause of underactive thyroid usually, and salmon's high omega-3 fatty acid concentration gives it powerful anti-inflammatory capabilities. Salmon is the most effective in reducing inflammation, outperforming cod, fish oil, and a fish-free diet, according to a study in the European Journal of Clinical Nutrition that examined the effects of weight reduction and seafood consumption.

  • Reduce your alcohol intake to boost fat burning When your body has to digest a cocktail, it takes precedence over any previously consumed food that is still in the digestive process. The entire metabolic process is slowed down as a result. Choose low-calorie beverages whenever you felt like indulging. Drink water in between alcoholic beverages to slow down your consumption and stop after two. Do not order burgers and other high-calorie bar fare. An essential reminder: Drinking wine in moderation has many advantages, including helping you lose weight.

  • Limit your caffeine intake – Naturally suppressing the hunger, caffeine. If you're continually eating it, you might not eat much until you get home for dinner and then you might not even know how hungry you actually are. You can have a sluggish metabolism if you don't eat enough calories throughout the day, the expert warns. By the time you eat dinner, your body is aggressively storing the food as fat, just in case it would be starved again, rather than utilising it for energy right away. Limit your daily coffee consumption to three to four cups to avoid overdosing on caffeine.

  • 3 hours a day spent standing at work – As energetic creatures who spent the majority of their evolutionary history in pursuit of food and fuel, our bodies weren't built for this amount of stillness. Standing more and sitting less is one strategy to burn more calories each day. According to a British study, standing instead of sitting at work burns 50 more calories every hour. You would burn more than 30,000 extra calories—or around 8 pounds of fat—if you stood up for only three hours each day.

  • More humour  According to a study, 40–170 calories can be burned during a 10- to 15-minute laughing session. The basal energy expenditure and resting heart rate may both rise by 10 to 20 percent in response to genuine laughter.

  • Consume the majority of your carbs at night  A research published in the European Journal of Nutrition compared two sets of men who were following identical weight-loss programmes. The group that consumed more carbs at night demonstrated noticeably increased diet-induced thermogenesis. The group who consumed carbohydrates during the day, on the other hand, had higher blood sugar levels. According to experts, if you allow yourself significant intervals between your carbohydrate consumption—for example, by fasting for a night—your body will be better able to handle your subsequent intake of blood sugar-raising carbs.

Updated on: 17-Jan-2023

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