How to Activate Brown Adipose to Lose Weight In Winter?
The weather has turned cold, and it is the “Difficult To Lose Weight” season. Winter is here, appetite, do not want to exercise, every New Year’s fat three kilograms. It is say that winter is the season to gain weight, but in fact, winter is the best season to activate brown adipose and lose weight.
So, how do you accelerate fat burning in winter? Burn off the belly?
In addition to eating less and moving more, we have previously shared many scientific methods with you, such as:
1, Activate the AMPK pathway.
2, Localized red light therapy.
3, Ingesting the right amount of coffee before exercise and so on.
There is also a wonderful trick: activating the brown adipose in the body to accelerate fat burning. With brown fat, not afraid of cold, not afraid of fat, fat burning speed increased.
In today’s article, we come back to have a good chat, about how to activate the brown adipose tissue and improve its content.
White, Brown, Beige Adipose Tissue
First of all, the fatty tissue in the human body is mainly composed of three kinds of fat:
→ White Adipose Tissue
White adipose tissue, composed of monocular fat cells, is most abundant in mammals.
Generally speaking, white fat is mainly distributed in the subcutaneous adipose tissue and intra-abdominal adipose tissue areas of the body.
It stores excess energy in the form of triglycerides and secretes hormones such as leptin and other compounds that regulate the body’s energy balance.
White fat accounts for 6-25% of the body weight of adult men and 14-35% of the body weight of adult women.
→Brown Adipose Tissue (BAT)
Brown Adipose Tissue (BAT) is a highly specialized type of adipose tissue that includes a large number of vascular systems.
BAT is rich in sympathetic autonomic nervous system nerve fibers, which can produce a lot of heat and burn fat. In addition, brown adipose tissue contains a large number of highly active mitochondria.
Studies have found that newborns and hibernating mammals contain large amounts of brown fat.
Babies are born with large amounts of brown adipose behind their shoulder blades, and this brown adipose acts as a sort of built-in heater to help the body produce heat. (So, children are quite frost-resistant and don’t need to be covered in too many coats in the winter)
Generally speaking, the amount of brown adipose tissue in the body decreases with age.
In addition, brown fat contains more capillaries than white fat, which provides oxygen and nutrients to the tissues and generates heat throughout the body.
→ Beige Adipose Tissue
Characteristics between white adipose tissue and brown adipose tissue, mainly produced naturally by cells located around blood vessels in small quantities.
Beige fat helps to regulate body temperature, body weight, blood sugar, and lipid metabolism.
→ Mitochondrial function and adipose tissue
Normal mitochondrial function is essential for maintaining the activity and function of brown and beige fat cells.
Mitochondria in brown and beige fat cells produce heat by burning and releasing large amounts of energy, thus accelerating fat burning and preventing obesity in the body.
In general, infants and children have faster metabolisms, higher calorie production, and more brown fat.
So, how does brown adipose tissue help the body burn fat?
Brown Adipose Tissue Accelerates Fat-burning
Generally speaking, brown adipose tissue cells contain a large number of mitochondria, which are small factories that help us produce energy, the more mitochondria, the faster the energy production, the better the metabolism.
As we get older, the number of mitochondria gets smaller and smaller and the energy production becomes less and less efficient.
It has been found that UCP1 (uncoupling protein 1), a BAT-specific protein located in the inner mitochondrial membrane, generates heat by uncoupling the respiratory chain; a process also known as adaptive thermogenesis, mediated by adrenergic stimulation.
UCP1 is abundant in brown adipose tissue in small animals and human infants.
UCP1 is found in brown adipose tissue and is abundant in small animals and human infants.
In addition, BAT (brown adipose tissue) contains a large number of thermogenic mitochondria and small lipid droplets that can be easily hydrolyzed and oxidized by FFA (free fatty acids) to produce heat and thus accelerate fat burning.
How to Activate Brown And Beige Adipose Tissue？
→ Cold exposure
This old friend knows it, and being subjected to cold is something we always recommend. When you take a cool shower in the winter, you’ll find that the more you wash, the hotter it gets, and the more you’ll.
It has been found that prolonged exposure to cold temperatures is the primary way to activate thermogenesis in brown and beige fat cells.
By stimulating the body’s sympathetic autonomic nervous system, cold sends signals to the mitochondria in brown fat cells and tissue cells to stimulate thermogenesis, which burns fat.
Because exposure to cold raises brown fat, many bloggers say you can lose fat by wearing one less shirt in the winter, then you might freeze and catch a cold and it won’t help you much.
Cold exposure to temperature attention to, it is recommended to use 10 degrees below the water soak or shower body, to activate the brown fat, less wear a piece of clothing, the body’s temperature is still normal body temperature, will not activate the brown fat.
→ Fasting
In addition, research has found that fasting can stimulate the browning of white adipose tissue to produce brown adipose tissue.
Researchers treated mice with EODF (alternate day fasting), which led to changes in the composition of the gut microbiota, resulting in increased levels of the fermentation products acetic acid and lactic acid, and selectively up-regulated the expression of monocarboxylate transporter protein 1 in the beige cells, which promoted the browning of white adipocytes.
In addition, there is a growth factor VEGF in our body that promotes the browning of white fat in our body. In a light fasting experiment, researchers found that VEGF levels in mice were dramatically elevated.
→ Keto diet to stimulate brown fat synthesis
Many people find that after ketogenic, they have a faster metabolism and aren’t as afraid of the cold, which may have something to do with more brown fat synthesis.
A 2012 study published in the journal IUBMB Life . found that a ketogenic diet increased levels of brown adipose tissue mitochondrial protein and UCP1 in mice.
The researchers fed the mice a ketogenic diet for one month and found that median mitochondria in the interscapular BAT (IBAT) brown adipose tissue of the mice on the KD ketogenic diet increased by about 60 percent, while median lipid droplet size was about half that of the control group; this increase in mitochondrial size better aided in brown fat burning.
Mitochondrial oxidative phosphorylation proteins were increased in KD-fed mice (1.5-3-fold ), and uncoupling protein 1 levels were tripled. PPARγ, PGC-1α levels, and Sirt1 were increased 1.5-3-fold.
The median mitochondrial size in the inter-scapular BAT (IBAT) of the KD group was about 60% greater. Mitochondrial oxidative phosphorylation proteins were increased (1.5-3-fold). Mitochondrial oxidative phosphorylation proteins were increased (1.5-3-fold) and the uncoupling protein 1 levels were increased by threefold in mice fed the KD. The levels of PPARγ, PGC-1α, and Sirt1 in the KD group were also increased. And Sirt1 in the KD group was 1.5-3-fold while the level of Sirt3 was about half of that in the chow-fed group.
The researchers concluded that the ketogenic diet increased mitochondrial size and protein levels in BAT brown adipose tissue cells.
→ HIIT High-Intensity Interval Training
The study found that the number of mitochondria in the body increased during high-intensity interval training HIIT. At the same time, the body’s white fat gradually browned and changed into brown fat.
HIIT releases irisin protein by stimulating the production of fibronectin type III domain-containing protein 5 (FNDC5). This protein induces browning of white adipose tissue, which leads to increased thermogenesis.
Irisin. This protein induces the browning of white adipose tissue resulting in increased thermogenesis.
→ Supplementation with specific amino acids
The amino acids phenylalanine and leucine, have been found to help mitochondria promote thermogenesis and brown and beige fat activity.
Phenylalanine is a precursor to tyrosine and dopamine and can help support the sympathetic autonomic nervous system and thyroid metabolism. In general, animal foods are the best bioactive source of this amino acid.
→ Supplement with adequate amounts of the trace elements iodine and selenium
The T3 thyroid hormone has been found to stimulate heat production in mitochondria in brown and beige adipose tissue. The thyroid hormone triiodothyronine (T3) activates thermogenesis by coupling electron transfer to ATP synthesis in the mitochondria of brown adipose tissue (BAT).
Therefore, sufficient iodine and selenium in adipose tissue help support the proper functioning and heat production of brown fat. Also, in addition to these, eating more of these foods can help induce the production of brown fat, such as:
Capsaicin and capsaicin lipids, resveratrol (which enhances the AMPK-Sirt1-PGC-1α signaling pathway), curcumin, catechins, menthol (which enhances the expression of the UCP1 thermogenic factor by activating the PKA signaling pathway in white adipocytes), and fish-derived Omega-3 fatty acids (it was found that supplementation with fish oil increased rat interscapular brown adipose tissue BAT levels), etc.