How to Increase your brown fat levels? Discover the weight loss benefits of increasing brown adipose tissue level
Scientist says that every human being got a specific level of brown adipose tissue (BAT), which is known as brown fat. They also claim that this type of human fat someone is naturally born with it; however, its levels in your body might decrease as you age.
The interesting part is that the same scientist indicates that someone can increase his or her brown fat levels naturally but under safe and special circumstances. Further, you can still convert white fat or recruitable fat to brown fat effectively, simply because of its weight loss benefits to the body.
Does Brown Fat Help You lose weight?
Fortunately, there is this weight loss supplement known as Exipure, which is really tested and said to help boost someone’s brown fat levels. We got a comprehensive review of the Exipure supplement and might help you when it comes to losing weight and boosting your brown fat.
However, in today’s article, I did deep research on scientifically proven and top ways which can help raise our BAT levels.
- Exercise regularly
Working out might increase the hormone in human blood the irisin which gets turns the white fat into brown fat. In this case, get your beat at a high rate by swimming, jogging, dancing, walking briskly, or even playing some sports.
Further, try and get some minutes to moderate-intensity workout each day or probably five days in a week. Exercise is even recommended by doctors when it comes to fighting overweight or obesity. And this is said to keep someone’s cardiovascular system healthy and running strong.
- Drinking Coffee
According to a recent study (2,3) from the University of Nottingham, drinking coffee every morning can help increase brown fat. In addition, You can add Java Burn to your coffee to increase metabolism. A recent review on Java Burn indicates that the supplement is very effective to help you lose weight when combine with daily exercise.
- Have adequate sleep
Melatonin is a unique chemical that is produced in our brain, especially when someone is in darkness. Basically, this activity is related to when you are asleep and set a recommended sleeping hours at least for seven to nine hours sleep a night. Unfortunately, poor sleep is connected to being overweight, while getting enough sleep might stimulate your brown fat activity.
In this case, consider creating a healthy sleep habit like sleeping in a dark, cool room or going to bed same time every night. [Read: How To Turn White Fat Cells Into Brown fat Cells]
Also, you can increase melatonin in your via using supplements that are sold in approved drug stores and pharmacies. First, ensure you discuss the usage of the supplement with the doctors before deciding to use them.
- Get enough iron
A lack of enough iron might decrease the amount of brown fat in your body. Therefore, consuming foods rich in iron like seafood, dar leafy, beans, poultry, peas, vegetables, dried fruit, and fortified grains gives your body iron.
However, it would help you first discuss with your professional doctor if your body needs iron supplements. And iron deficiency can easily be diagnosed with a blood test.
Having appropriate thyroid hormone amounts is also essential to manage someone’s hypothyroidism. Further, having enough amount of insulin is essential in having adequate iron.
- Eat more to promote brown fat
As per this point, don’t eat too little or too much. Both overconsumption and eating too low calories may decrease your BAT levels and increase the white fat in your body.
Besides, dieting is said to keep someone’s white fat not to turn into brown fat. On the other side, eating too much may increase your white fat and also interfere with BAT activity to burn fat and calories.
You as well try intermittent fasting for a couple of days every week and consume food normally other days. This kind of fasting has been tested and approved to increase your brown fat. And to fast intermittently, you should focus to eat normally for about five good days and maybe fast two days.
- Eat apple
Consider having an apple day because apple is rich in a chemical known as ursolic acid. Besides, this chemical might increase the brown fat in your body. So, consume unpeeled apples for some days a week, most probably after or before exercising, to minimize this apple’s fructose effect.
Also, there are other related foods that contain ursolic acids such as the herbs thyme, oregano, peppermint, hawthorn, holy basil, lavender, and dark fruits such as plums, blueberries, prunes, and cranberries. In addition, the bitter melon might be beneficial also.
- Opt for plant oil than animal fat for cooking
High-fat diets might decrease or limit someone’s brown fat. Thus, consider eating animal fats rich in whole grains. Some studies claim that certain foods with oil may have the potential to increase brown adipose or brown fat.
So, you opt to avoid processed, fast and frozen foods, cook using olive or coconut oil than butter, get protein from the legumes and whole grains such as beans and peas. And finally, eat poultry and fish than red meat.
- Keep your thermostat a bit low
For some of us with air-conditioners, consider keeping it while turned down or cooler for about 18.5 degrees. This environment in your office or at home can be enough for stimulating your brown fat levels.
Also, allow the temperature fluctuation back at your home so you won’t be living at 72 degrees all through. Perfectly, keep the air conditioning moving in summer as well as keep the heat a bit low in the winter.
- Eat turmeric in your meals
The spice turmeric is rich in curcumin that might aid the body to activate brown fat. Basically, turmeric is among the powerful antioxidant which was traditionally utilized due to its health benefits. Also, the scientist thinks that this supplement might promise to slow any cancer growth in the user’s body.
- Use the ice packs on the upper body
Since the brown fat is known to be more accumulated on our upper body, place some ice packs right over your upper back, chest, and shoulders for around 30 minutes every day. Besides, most BAT is said to be located in the collarbone and neck area; thus, stimulating this specific area with a cold might be beneficial.
Final Word On How To Increase Brown Fat
The interesting part about brown fat is that someone can increase its levels. And above are some tested and proven ways that can help in such a case. Besides, increasing the brown fat levels in your body may aid someone to lose excess body weight.
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