Title : Increase your fat Brown to maintain a healthy body weight
link : Increase your fat Brown to maintain a healthy body weight
Increase your fat Brown to maintain a healthy body weight
Body "fat" in general has a bad reputation, especially visceral fat which is known to increase the risk of health problems such as diabetes and cardiovascular disease. Few of us will want to improve the way our fat reserves, taking into account "excess dysfunctional adipose tissue" (excess fat!) Is considered a major risk factor for dozens of diseases of hypertension and stroke, the arthritis and cancer.But what if all fat is not really harmful? Researchers continue to learn a type of fat referenced in medical studies as brown adipose tissue (nicknamed "brown fat" or also sometimes called MTD) may actually have a protective effect in certain ways. It might even help maintain a healthy body weight long-term.In fact, BAT is now a new target for anti-obesity therapies and anti-diabetes that work naturally by increasing spending body's natural energy. ( 1 ) Let's see ...
What is brown fat?
You've probably noticed before how two people can eat the exact same things, exert the same amount and yet end up looking completely different. Research shows that there is a great variety in terms of individual differences in body daily spending or basal metabolic rate . One of the things that affects the amount of calories you burn each day and our risk of obesity , regardless of how we exercise and what we eat, is how to activate our fat cells They are brown.
What exactly does the brown fat? Experts believe that the two primary types of fat cells produce human and store (brown and white fat) fat, brown fat has many more advantages mainly due to its ability to burn more energy (calories) to be used for body heat. During this process, the internal temperature of your body and helps reduce fat deposits other acts of "white fat", the kind that many of us can afford to have a child. Studies have even shown that brown fat can burn up to five times more calories than other types of body fat!
Infants and young children are much more brown fat than adults, but adults do not hold on to something brown fat throughout his life. One of the reasons why babies have a high percentage of brown fat like this is because they can not still tremble in response to being cold to regulate their body temperature, but so must rely on brown fat to raise its heat bodily.
The fact that the brown fat disappears completely into adulthood and become white fat is replaced with scientists have only confirmed in the last two decades something. In 2009, three different research groups published papers in the New England Journal of Medicine showing that brown fat was still detectable in adults and has an important role in regulating body weight. ( 2 )
How brown fat works:
Although there is still much more to learn about how brown fat works, its benefits and how you can increase our stores the same, researchers have made great progress in terms of finding ways to locate brown fat in adults and improve their functions.
Studies have shown that by increasing brown fat on purpose in adults overweight or obese, stores excess white fat can be reduced naturally. Brown fat also been shown to be one of the tissues in the adult body that can be stimulated to use the highest amounts of glucose per gram, helping to control blood sugar levels. Today, it is believed by most experts holding onto the existing brown fat we had during our younger years, as opposed to building higher stores once we are older, it is likely that the best way to maximize the benefits of brown fat.
Forget calorie counting , it is time to consider how their habits lifestyle play a role in building brown fat and control your weight . The function of brown adipose tissue is the transfer of energy from the food we eat into heat. This helps burn calories in two ways: calories / energy are needed to produce heat, plus it robs other cells of fat calories / energy and fat accumulation stops. At the same time, activation of brown fat seems to have positive effects on metabolic processes and efficiency: For example, balances blood sugar and helps control the secretion of hormones appetite boost
Brown. fat compared to white fat: How are different
- white fat :? white fat is the type of fat that most of us try to avoid accumulation. White fat cells store energy in the form of a single large, oily drop. white fat it will help us regulate our temperature by insulating bodies, but does little to burn calories as brown fat does. White fat is under the skin (subcutaneous) and around organs (visceral fat, which can be especially dangerous) and accumulates a surplus of calories. white fat has an effect on levels of hormone production and hunger, and in healthy humans, not overweight, can comprise up to 20 percent of body weight in men and 25 percent women. ( 3 )
- Fat Brown: brown fat cells contain mitochondria and are made of a larger number of oil droplets, which are also smaller than those that make up the white fat. Brown fat appears to act similarly to muscle tissue in many ways manner, and actually used white fat for fuel sometimes. Within the mitochondria of brown fat (which often are known as the "power house" of cells), heat can be generated that helps regulate the internal temperature of the body in response to the changing environment outer.
The creation of body heat which gives a lot of energy and this appeals to use excess body fat stores for fuel. Brown fat is responsible for thermogenesis "thermoregulation", in other words the regulation of the temperature without shivering (or thermogenesis). It also helps release the hormone norepinephrine when we are very cold in order to let us know that we are uncomfortable and potentially at risk, so we need more heat.
What about fat beige?
there is also another type of fat is worth knowing ". Beige fat 'beige fat is the term now used for the white fat cells that is transformed into tissue that behaves much more as does the brown fat. Here you will learn tips to increase the use of their body fat brown and beige.
4+ Benefits of brown fat cells
In recent years, it seemed that one of the only effective means to enhance the effects of fat brown was exposing people to uncomfortably low body temperature, therefore, why some people take ice cold showers in the morning to increase the metabolic effects of your body to the rest of the day. However, recent research suggests that appearance there are other ways to increase the benefits of brown fat, too.
Before delving into how to increase brown fat, let's see how brown fat can actually benefit your metabolism, body weight, cardiovascular and immune system:
1. Burn calories
brown fat cells use more calories than other types of fat cells do, which helps potentially shed stored body fat and maintain a healthy weight more easily. This is done to regulate our internal temperature and help us survive even in cold climates. ( 4 ) MTD contributes to the total energy expenditure and can even help lose weight as it prevents a "positive energy balance" (eating more calories than which can burn).
As you probably know, energy consumption comes from food consumption, while the main contributors to energy expenditure are exercise and simply the energy needed to maintain basic metabolic processes (live). According to the American Diabetes Association, the activity of brown fat may also affect daily energy expenditure and have proven to be an effective treatment for obesity. ( 5 )
2. Reduces Fat dangerous
Brown fat can lower white fat deposits, which could reduce the risk of chronic diseases such as diabetes, heart disease, stroke and other problems related to aging and obesity.
3. Improving heart health
Studies show brown fat has heart benefits as well, including cholesterol lowering form Natural and triglyceride levels. It is believed that the brown fat can feed itself with triglycerides taken from the circulating bloodstream (a good thing as in excess of these contribute to many diseases).
4. Stabilizes blood sugar
A new discovery has been recently conducted by researchers at Stockholm University show that brown fat cells are capable of alter glucose absorption, drawing blood sugar to feed muscle cells. This helps stabilize sugar levels in the blood and could prevent things like fatigue, anxiety, headaches and overeating.
most importantly, can reduce the risk of type 2 diabetes . ( 6 ) of fact, the signaling pathway of brown fat differs from the signaling pathway triggered by insulin, which means that it is possible that brown fat can activate and especially benefit patients who already have diabetes type 2 and type are not sensitive to the effects of insulin
Here's more good news :. brown fat is increased by doing things that are healthy for many other reasons, including exercise, eat consciously according to your hunger signals, and spend more time outdoors no matter what the season.
5 Ways to increase brown fat
Thanks to new discoveries about how we can better locate and study the brown fat under the surface of the skin, experts have been able to hone in certain ways to increase reserves of brown fat in adults and their positive effects. ( 7 ) Currently, researchers are using magnetic resonance imaging (MRI) to produce detailed images of the different types of stores tissue and body fat as well as explorations of thermal imaging for show that there is "brown fat hot spots" tend to be located.
is not possible to observe how brown fat cells adapt to changes in our environment and lifestyle, including the outside temperature and the level of activity that we maintain. Although it might be another decade before we have concrete research that proves how we can increase our reserves of brown fat, here are several ways to apply what researchers already know to improve the body's ability to produce and use energy:
1. Lower the temperature
nobody likes to be very cold, and it is possible to assume that cold temperatures even increase the risk of becoming sicker, but studies now they tell us otherwise. Research now suggests that, due to the almost constant use of air conditioning and heating systems in interiors and spend outdoors less time in nature, a "lack of exposure to temperature variation" in general could be a contributor to the low concentration of brown fat.
Here is another example of why it is possible that spend too much time indoors is contributing to ill health. By keeping your home at a lower temperature (about 63-65 degrees, for example), go out in the cold, and even take cold showers could help turn more brown fat and burn hundreds of extra calories per day!
studies have tested the effects of having adult volunteers dressed chilled monkeys circulating cold water around the skin found that volunteers can burn up to 250 extra calories within 3 hours compared to when not wearing the monkeys cooling - for comparison well, you burn about 250 calories walking briskly for an hour! Researchers believe that spending extra calories is because cells activated instead of chills (muscles trembling) brown fat, and that the overtime small increases in the amount of cold we are exposed can make a difference large enough to influence our body composition.
Similarly, another research conducted in 2013 in Japan, which was published in Journal of Clinical Investigation found that adults men with deposits of low brown fat feel in a room cooled to 63 degrees F for two hours one day during six weeks did you burn on average 108-289 extra calories in the cold compared to sitting in normal indoor temperatures. ( 8 )
What is really interesting is that initially were burning at the lower end (about 108 extra calories) for two hours, but after six weeks were burn extra calories by 289, on average, in the cold, suggesting that the accumulation of cold tolerance can activate certain genes that increase fat beige or brown.
2. Exercise
Exercise has been shown to increase the activity of brown fat - not to mention the regular Exercise has many other benefits to its composition and body metabolism. Evidence suggests that exercise can increase UCP1 activity in brown fat and also have a positive effect of the release of hormones that control body fat and development of lean muscle mass.
The results of a recent noteworthy study shows that exercise may alter the production of the hormone called irisin, which has the ability to help white fat, essentially mimic the positive effects of brown fat. Our muscle cells release irisin after being active, which helps stabilize sugar levels in the blood, controlling our body weight and recover from the activity providing nutrients such as glucose into cells.
3. Follow hunger and fullness signals of His Body
The neurons in our brain that regulate the levels of "hunger hormones" including ghrelin and leptin, and other important hormones also play a role in maintaining brown fat. Studies conducted by the Yale School of Medicine suggests that these neurons that control appetite can also help promote white fat to act more like brown fat. However, the extent to which this occurs depends on how you respond to their signals - especially if we eat enough to feel satisfied, but not overeat and consume more than we really need. ( 9 )
Eating to satiety seems to help the immediate actions of these neurons and potentiate the effects of brown fat. To help brown fat do your best work, work to meet their internal signals of hunger and figure out how to avoid emotional eating. Excessive intake of calories confuses the neurons that control hunger hormones, leads to accumulation of fat in extra white and may increase the risk of many other health problems.
At the same time, do not want to eat or insufficiently. When you eat too little, activation of brown fat could be slowed, but poor nutrition can have other negative effects on your metabolic rate, too.
4. Sleep well
Perhaps you've heard that a lack of sleep can mean trouble losing weight ? We've known for some time that sleep is strongly influenced by the hormone melatonin ago, but new research shows that melatonin also affects the use of brown fat.
A study published in Journal of Pineal Research found that rats had higher levels of melatonin also it seems to have more active brown fat and, therefore, greater ability to burn calories . ( 09 ) His research showed that melatonin helps lower obesity in rats, even without affecting food intake and activity, which suggests that brown fat that is responsible, thanks his thermogenic effect .
instead of relying on melatonin supplements to boost these effects, to improve its ability to produce more naturally focusing on the regulation of the circadian rhythm. The best way to do this is to avoid exposure "blue light" of electronic devices before bedtime, try to go to sleep and wake up at the same time every day, and to get more exposure to the sun during the day. Do something relaxing before bedtime, like reading instead of watching TV or using a computer / tablet, it is a great way to fall asleep more easily.
5. Learn to manage stress
Stress can make almost any health condition worse - including insomnia, overweight, obesity or unhappy - plus which certainly it makes recovery or weight loss much more difficult to follow. In the case of percentages of body fat and prevent obesity, stress appears to tip the balance in favor of storing dangerous fat (such as visceral fat surrounding internal organs) and also makes it difficult to eat according to signals hunger of your body.
Learning to manage stress can help you sleep better, commit to regular exercise, make it a priority to eat a diet healing , and do more in tune with your emotions so you can get a hold of overeating. These are all factors that have the greatest impact on their ability to activate brown fat!
is likely that your stress level is one of the biggest factors driving their food choices and what is more difficult to stop eating when you are full. To manage stress in a healthier way to address some of these to alleviate the natural stress : the exercise of some form almost every day if possible (if possible outdoors ), spend more time outdoors, work on building supportive relationships, doing something creative and reading inspirational books, websites, blogs or religious texts
the future of the brown fat.? What's on the horizon
while scientists still do not know enough about how these chemicals work has recently been discovered that "derived neurotrophic facto brain" and a type of protein called S1RT it could also increase reserves of brown fat. These are not yet tried or used by the public, but early research studies seem to help promote the body's use of energy along with the growth of neurons and help the body handle stress better.
Until we know more, you can focus on increasing brown fat eating well, taking good care of himself, moving the body and keep cool - basically all the things you should do anyway
Read this: What "The Biggest Loser" we can teach
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