How to use fat to burn fat?
Brown fat is a special type of fat which is found in small amounts in human body. Brown fats can burn calories at a very high rate. While the white fats is vast in our body and is used to store excess calories, brown fat actually burns calories to produce heat and helps to lose weight.
When brown fat is fully activated, it produces three hundred times more heat in the body when compared to any other tissue. As low as fifty grams of brown fat can burn hundreds of calories per day which may be equivalent to 30-minute of intense exercise. Brown fats are packed with mitochondria which burn calories and produce heat. Because of brown fat’s ability to burn calories, scientists are looking for ways to help fight obesity.
Brown fat is found in only a few locations in the body. There’s a region in the neck,shoulders, and some areas of abdomen, where you typically find it. Brown fat can be hard to find, and to study. That’s because brown and white fat cells are often mixed in together in fat tissue.
How to activate brown fat and burn excess fats in the body?:
Cold temperatures acts on your vascular system directly to increase blood flow to your brown fat stores and sends nerve impulses to brown fat cells that stimulate an additional boost in cellular activity. It is found in a research that sitting in a 59°F room for two hours wearing light clothes will stimulate brown fat to burn an extra 100 to 250 calories. Usually these results are highly effective on individuals below the age of 38, according to a Japanese research. Taking a cold shower for few minutes daily can be of equal help.
2. Exercise in cool temperature:
Exercising in cool temperature activates the brown fats and boosts the amount of calories you burn. Expose your skin as much as you can while you exercise so that the sweat released can add a more cooling effect. Avoid exercising in hot temperatures as such environment tends to shut down the shut down brown fat activity and burns less calories.
3. Consider a low-fat, high-carb diet:
Usually to make a scan for cancer patients effective, radiologists recommend the patients to eat high-fat, low-carb diet to decrease brown fat activity, because the heat generated by activated brown fat makes it harder to see tumor-related activity. The reason is a low-fat, high-card diet activates the brown fat activity. This suggests that a low-fat, high-carb diet will boost brown fat activity and produces more heat that burns more calories.
Specific examples of the highest carb fruits with low fat include apples, pears, raisins, dates, peaches, bananas, grapefruits, grapes, kiwi, strawberries, blueberries, mangoes and pineapples. Only a select few vegetables are high in carbs and they include acorn and winter squash, sweet potatoes, yams and regular potatoes. Legumes like peas, lentils, garbanzo beans, black-eyed peas, soy beans, kidney beans and lima beans are high in carbs and low in fats. Add oats, all forms of rice, amaranth, quinoa, corn, barley, rye, sorghum, buckwheat, regular wheat and millet to your diet.
Ursolic acid is a substance that contains in high concentrations in apple peels which increases brown fat. At the same time this helps to cure obesity and also improves glucose tolerance. Other foods that contain ursolic acid include cranberries, blueberries, plums, and prunes, herbs like oregano, thyme, lavender, basil, peppermint leaves, periwinkle, bitter melon and hawthorn.
The hunger-regulating neurons in the brain signals us when we’ve eaten enough and these neurons can also encourage fats to turn brown. Eating too few calories prevents white fat from turning into brown, while eating sufficient to satisfy hunger helps to turn white fat to brown. On the other hand, eating too much can not only increase white fat, but it also interferes with brown fat’s ability to burn calories. Make sure that you eat just enough to satisfy your hunger and not more or less than that.
Melatonin helps to regulate the sleep-wake cycle and also helps in increasing brown fat’s ability to burn more calories. It’s best to stimulate your body’s own melatonin production by avoiding night time exposure to blue light rays from TVs, computers and other screens, getting sunlight exposure during the day, and loading up on melatonin-rich foods, including almonds, tomatoes, tart cherries, cardamom, and coriander.
Capsaicin and capsinoids present in foods such as hot chili peppers is found to increase the brown fat activity and burn fat efficiently. Adding spices to your food can help the brown fats to produce more heat and aids in weight loss.