How To Lose Fat – Achieve The Body You Deserve
Let’s take a look at how to lose fat in a healthy and sustainable way, so that you can feel good both inside and out. Remember, the key to achieving your dream body is not about conforming to societal standards, but rather feeling confident and healthy in your own skin.
How To Lose Fat – Nervous System Regulates Fat Loss
One of the primary systems responsible for regulating fat storage and burning is the nervous system. The nervous system consists of two main components: the central nervous system (CNS) and the peripheral nervous system (PNS). The CNS is made up of the brain and spinal cord, while the PNS includes all the nerves that extend from the CNS to different parts of the body. The nervous system plays a crucial role in controlling fat storage and burning through appetite control and metabolic rate regulation.1
The hypothalamus is responsible for regulating hunger and satiety. It receives signals from different hormones, such as leptin and ghrelin, which play a significant role in appetite control.2
Leptin is known as the “satiety hormone” because it signals to the brain when the body has enough food and suppresses appetite. On the other hand, ghrelin is known as the “hunger hormone” because it stimulates appetite.3
When the body’s leptin levels are low the hypothalamus receives signals to increase ghrelin production. As a result, we feel hungrier and tend to eat more, leading to weight gain.4
Read more about leptin and ghrelin.
A balanced activation of both the SNS and PNS is essential for maintaining a healthy metabolic rate. Chronic stress, lack of sleep, and poor diet can disrupt this balance and lead to a decrease in metabolic rate, making it harder to lose fat.5
How To Lose Fat – Fat Mobilization And Fat Oxidation
Fat mobilization, also known as lipolysis, is the process of releasing stored fat from adipose tissue into the bloodstream to be used as energy. The primary hormone responsible for this process is called adrenaline, also known as epinephrine.6
Adrenaline is released during times of stress, such as intense exercise or fasting. It triggers a series of biochemical reactions that result in the breakdown of stored fat into fatty acids and glycerol to be used for energy.7
After being released from adipose tissue, fatty acids travel through the bloodstream to be used as fuel by various tissues in the body. This process is known as fat oxidation or beta-oxidation.8
The liver, muscle cells, and other tissues can use fatty acids for energy, but the most significant consumer of fat is the skeletal muscles. During exercise, the muscles demand more energy, causing a higher rate of fat oxidation to meet their needs.
Fat oxidation occurs through a series of biochemical reactions that break down fatty acids into acetyl-CoA molecules. These molecules then enter the Krebs cycle, a metabolic pathway that produces energy in the form of ATP.9
A healthy diet can also support fat loss by providing the necessary nutrients for efficient metabolism. Additionally, incorporating periods of fasting or calorie restriction can stimulate adrenaline release and promote fat mobilization.10
How To Lose Fat – Improving Metabolism By Consuming Food Rich In EPA And Glutamine
Our metabolism plays a crucial role in how efficiently our bodies burn calories and ultimately, lose fat. One way to improve our metabolism is by consuming food rich in EPA and glutamine.
Omega-3 fatty acids, specifically EPA (eicosapentaenoic acid) have been shown to improve metabolism and promote fat burning. Foods such as salmon, tuna, mackerel, and sardines are all great sources of EPA.11
Glutamine is an amino acid that can also help boost our metabolic rate. It works by increasing the body’s production of Human Growth Hormone (HGH), which in turn aids in fat loss. You can find glutamine in foods like grass-fed meat, chicken, fish, and cabbage.12
How To Lose Fat – Consume Selenium For Thyroid Health
Selenium is an essential mineral that plays a role in thyroid function and metabolism. It helps regulate the production of thyroid hormones, which are responsible for controlling your body’s metabolism. When it comes to losing fat, having a healthy thyroid is crucial as it affects how efficiently your body burns calories.
To maintain healthy levels of selenium, incorporating foods like Brazil nuts, seafood (such as tuna, sardines, and salmon), eggs, and spinach into your diet can make a significant difference. These foods are rich in selenium and can help support thyroid health.13
Read more about thyroid health.
How To Lose Fat – Avoid Sugar
Sugar is often seen as one of the main culprits in weight gain. However, not all types of sugar are created equal. There are natural sugars found in fruits and vegetables that can provide essential nutrients to our bodies. The problem lies in consuming too much added sugar, which can lead to health issues and weight gain.
Added sugar refers to any sweeteners added to food and drinks during processing or preparation. This includes white sugar, brown sugar, honey, agave syrup, and high fructose corn syrup. These added sugars are often hidden in processed foods such as soft drinks, candies, baked goods, and even savory items like pasta sauces.14
Read more about the toxic effects of sugar.
How To Lose Fat – Consume Fermented Food
Fermented foods are rich in probiotics which have been shown to reduce cravings for unhealthy foods. This is because a healthy gut microbiome helps regulate hormones that control appetite and food cravings. Consuming fermented foods can help curb our cravings for sugary and processed foods, making it easier to stick to a healthy diet.
Another way fermented foods can aid in weight loss is by boosting our metabolism. Probiotics have been found to increase the production of hormones that regulate fat storage and appetite. This means we are less likely to store excess fat and more likely to burn calories efficiently.15
How To Lose Fat – Stimulate Epinephrine With Movement
Exercise is known to increase metabolic rate, which leads to an increase in energy expenditure. This, combined with a healthy diet, creates a calorie deficit that is necessary for fat loss. Exercise also has a direct impact on epinephrine levels in the body.
High-intensity exercises, such as sprints or weightlifting, are particularly effective at stimulating the release of epinephrine. This is because these types of exercises require quick bursts of energy and activate the sympathetic nervous system, which triggers the release of epinephrine.
In addition to high-intensity exercises, low-moderate intensity exercises, such as walking or jogging, can also stimulate the production of epinephrine. The key is to maintain a consistent level of movement for at least 30 minutes in order to see an increase in epinephrine levels.16
How To Lose Fat – NEAT Fidgety Movements Trigger Fat Loss
One of the most crucial elements in losing fat is increasing your NEAT (Non-Exercise Activity Thermogenesis) level. NEAT refers to any physical activity that you do outside of structured exercise, such as fidgeting, walking around, and doing household chores.
Research has shown that NEAT plays a significant role in triggering fat loss. In fact, it can contribute up to 15-20% of your daily calorie expenditure. This means that even if you stick to a strict diet and exercise regime, not being active throughout the day can significantly hinder your fat-loss goals.17
NEAT works by increasing your body’s energy expenditure through small, fidgety movements. These movements may seem insignificant, but they can add up to a significant calorie burn over time. Fidgeting has been shown to increase the number of calories burned per day by 100-800 calories. This means that simply by being more active during the day, you can create a calorie deficit and lose fat.18
Fidgety movements that can contribute to NEAT include tapping your foot or fingers, pacing while on the phone, standing instead of sitting, taking the stairs instead of the elevator, and doing household chores. Incorporating NEAT into your daily routine is not difficult. It can be as simple as standing up and stretching every hour or taking short walks throughout the day. If you work at a desk job, try using a standing desk or taking walking breaks during lunchtime. If you have a sedentary lifestyle, try setting reminders to get up and move every hour.
How To Lose Fat – Cold Immersion Therapy – Shivering Triggers Fat Loss
Cold immersion therapy is a process where the body is exposed to cold temperatures for a specific period of time. This can be done in various ways, such as taking an ice bath, standing under a cold shower, or using cryotherapy chambers.
To understand how cold immersion therapy triggers fat loss, we first need to understand how our bodies store and use fat. The human body has two main types of fat: white adipose tissue (WAT) and brown adipose tissue (BAT).
WAT is the type of fat that most people associate with excess body fat. Its main function is to store energy in the form of triglycerides, which can be broken down and used as fuel when needed.19
On the other hand, BAT is a metabolically active type of fat that generates heat by burning calories. It plays a role in regulating body temperature and has been linked to increased metabolic rate and weight loss.20
When our bodies are exposed to cold temperatures, a process called thermogenesis occurs. This is the body’s way of generating heat in response to cold stimuli. One way this happens is through shivering, which is a rapid involuntary muscle contraction that produces heat.
Shivering is a natural response to being cold and it serves a purpose beyond just making us feel uncomfortable. When we shiver, our muscles contract and release, using up energy in the form of calories.
This process also activates BAT, causing it to burn more calories to generate heat and maintain body temperature. As a result, shivering triggers an increase in metabolic rate and calorie expenditure, which contributes to fat loss.21
Some studies have shown that cold exposure can also activate WAT to release fatty acids into the bloodstream, which can then be used as fuel.22
How To Lose Fat – Guayusa Tea
Guayusa tea has been consumed by indigenous tribes in the Amazon rainforest for centuries. It is made from the dried leaves of the Ilex guayusa tree, which contains a variety of beneficial compounds, including caffeine, chlorogenic acid, and theobromine.
Caffeine, one of the main compounds found in guayusa tea, has been shown to increase metabolism and promote fat burning. By stimulating the central nervous system, caffeine can help improve energy expenditure and lead to a higher calorie burn throughout the day.
Additionally, guayusa tea contains chlorogenic acid, which has been linked to a decrease in body fat. This compound may also help regulate blood sugar levels and reduce the absorption of carbohydrates, leading to an overall lower calorie intake.23
How To Lose Fat – Berberine
Berberine works in several ways to promote fat loss in the body. Firstly, it activates an enzyme called AMP-activated protein kinase (AMPK), which plays a crucial role in regulating metabolism and energy production. By activating AMPK, berberine can increase fat burning and decrease fat storage in the body.
Furthermore, berberine has been shown to inhibit the activity of certain enzymes that are involved in fat synthesis. This means that it can prevent new fat cells from forming and help break down existing fat cells.24
Another mechanism by which berberine may aid in weight loss is through its impact on gut bacteria. Studies have shown that berberine can alter the composition of gut microbiota and increase the production of short-chain fatty acids (SCFAs), which are known to play a role in regulating metabolism and appetite.25
How To Lose Fat – L-Carnitine
The consumption of L-Carnitine has been associated with weight loss for many years now. This is because this amino acid plays a crucial role in the transport of fatty acids into cells, where they are then used as a source of energy. By increasing the availability of fatty acids to be burned for energy, L-Carnitine can help promote fat loss.26
In addition to its effects on weight loss, L-Carnitine has also been shown to improve exercise performance. By increasing the use of fatty acids for energy, it can help delay muscle fatigue and improve endurance during physical activity. This makes it a popular supplement among athletes and fitness enthusiasts.27
How To Lose Fat – Achieve The Body You Deserve
Now that you know the science behind how to lose fat, apply this knowledge to lose excess weight and achieve the body you deserve.
Read more about losing weight.
References
1 O’Brien PD, Hinder LM, Callaghan BC, Feldman EL. Neurological consequences of obesity. Lancet Neurol. 2017 Jun;16(6):465-477. doi: 10.1016/S1474-4422(17)30084-4. PMID: 28504110; PMCID: PMC5657398.
2 Rodríguez-Rodríguez R, Miralpeix C. Hypothalamic Regulation of Obesity. Int J Mol Sci. 2021 Dec 15;22(24):13459. doi: 10.3390/ijms222413459. PMID: 34948254; PMCID: PMC8704683.
3 Sitar-Tǎut AV, Cozma A, Fodor A, Coste SC, Orasan OH, Negrean V, Pop D, Sitar-Tǎut DA. New Insights on the Relationship between Leptin, Ghrelin, and Leptin/Ghrelin Ratio Enforced by Body Mass Index in Obesity and Diabetes. Biomedicines. 2021 Nov 10;9(11):1657. doi: 10.3390/biomedicines9111657. PMID: 34829886; PMCID: PMC8615809.
4 Obradovic M, Sudar-Milovanovic E, Soskic S, Essack M, Arya S, Stewart AJ, Gojobori T, Isenovic ER. Leptin and Obesity: Role and Clinical Implication. Front Endocrinol (Lausanne). 2021 May 18;12:585887. doi: 10.3389/fendo.2021.585887. PMID: 34084149; PMCID: PMC8167040.
5 Hirotsu C, Tufik S, Andersen ML. Interactions between sleep, stress, and metabolism: From physiological to pathological conditions. Sleep Sci. 2015 Nov;8(3):143-52. doi: 10.1016/j.slsci.2015.09.002. Epub 2015 Sep 28. PMID: 26779321; PMCID: PMC4688585.
6 Mora-Rodriguez R, Coyle EF. Effects of plasma epinephrine on fat metabolism during exercise: interactions with exercise intensity. Am J Physiol Endocrinol Metab. 2000 Apr;278(4):E669-76. doi: 10.1152/ajpendo.2000.278.4.E669. PMID: 10751201.
7 de Glisezinski I, Larrouy D, Bajzova M, Koppo K, Polak J, Berlan M, Bulow J, Langin D, Marques MA, Crampes F, Lafontan M, Stich V. Adrenaline but not noradrenaline is a determinant of exercise-induced lipid mobilization in human subcutaneous adipose tissue. J Physiol. 2009 Jul 1;587(Pt 13):3393-404. doi: 10.1113/jphysiol.2009.168906. Epub 2009 May 5. PMID: 19417097; PMCID: PMC2727046.
8 Purdom T, Kravitz L, Dokladny K, Mermier C. Understanding the factors that effect maximal fat oxidation. J Int Soc Sports Nutr. 2018 Jan 12;15:3. doi: 10.1186/s12970-018-0207-1. PMID: 29344008; PMCID: PMC5766985.
9 Alabduladhem TO, Bordoni B. Physiology, Krebs Cycle. [Updated 2022 Nov 23]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK556032/
10 Welton S, Minty R, O’Driscoll T, Willms H, Poirier D, Madden S, Kelly L. Intermittent fasting and weight loss: Systematic review. Can Fam Physician. 2020 Feb;66(2):117-125. PMID: 32060194; PMCID: PMC7021351.
11 Huerta AE, Navas-Carretero S, Prieto-Hontoria PL, Martínez JA, Moreno-Aliaga MJ. Effects of α-lipoic acid and eicosapentaenoic acid in overweight and obese women during weight loss. Obesity (Silver Spring). 2015 Feb;23(2):313-21. doi: 10.1002/oby.20966. Epub 2014 Dec 31. PMID: 25594166.
12 Laviano A, Molfino A, Lacaria MT, Canelli A, De Leo S, Preziosa I, Rossi Fanelli F. Glutamine supplementation favors weight loss in nondieting obese female patients. A pilot study. Eur J Clin Nutr. 2014 Nov;68(11):1264-6. doi: 10.1038/ejcn.2014.184. Epub 2014 Sep 17. PMID: 25226827.
13 Ventura M, Melo M, Carrilho F. Selenium and Thyroid Disease: From Pathophysiology to Treatment. Int J Endocrinol. 2017;2017:1297658. doi: 10.1155/2017/1297658. Epub 2017 Jan 31. PMID: 28255299; PMCID: PMC5307254.
14 Malik VS, Schulze MB, Hu FB. Intake of sugar-sweetened beverages and weight gain: a systematic review. Am J Clin Nutr. 2006 Aug;84(2):274-88. doi: 10.1093/ajcn/84.1.274. PMID: 16895873; PMCID: PMC3210834.
15 Jalili M, Nazari M, Magkos F. Fermented Foods in the Management of Obesity: Mechanisms of Action and Future Challenges. Int J Mol Sci. 2023 Jan 31;24(3):2665. doi: 10.3390/ijms24032665. PMID: 36768984; PMCID: PMC9916812.
16 Boutcher SH. High-intensity intermittent exercise and fat loss. J Obes. 2011;2011:868305. doi: 10.1155/2011/868305. Epub 2010 Nov 24. PMID: 21113312; PMCID: PMC2991639.
17 Chung N, Park MY, Kim J, Park HY, Hwang H, Lee CH, Han JS, So J, Park J, Lim K. Non-exercise activity thermogenesis (NEAT): a component of total daily energy expenditure. J Exerc Nutrition Biochem. 2018 Jun 30;22(2):23-30. doi: 10.20463/jenb.2018.0013. PMID: 30149423; PMCID: PMC6058072.
18 Ravussin E, Lillioja S, Anderson TE, Christin L, Bogardus C. Determinants of 24-hour energy expenditure in man. Methods and results using a respiratory chamber. J Clin Invest. 1986 Dec;78(6):1568-78. doi: 10.1172/JCI112749. PMID: 3782471; PMCID: PMC423919.
19 Felix JB, Cox AR, Hartig SM. Acetyl-CoA and Metabolite Fluxes Regulate White Adipose Tissue Expansion. Trends Endocrinol Metab. 2021 May;32(5):320-332. doi: 10.1016/j.tem.2021.02.008. Epub 2021 Mar 9. PMID: 33712368; PMCID: PMC8035226.
20 Townsend KL, Tseng YH. Brown fat fuel utilization and thermogenesis. Trends Endocrinol Metab. 2014 Apr;25(4):168-77. doi: 10.1016/j.tem.2013.12.004. Epub 2014 Jan 2. PMID: 24389130; PMCID: PMC3972344.
21 Lee P, Linderman JD, Smith S, Brychta RJ, Wang J, Idelson C, Perron RM, Werner CD, Phan GQ, Kammula US, Kebebew E, Pacak K, Chen KY, Celi FS. Irisin and FGF21 are cold-induced endocrine activators of brown fat function in humans. Cell Metab. 2014 Feb 4;19(2):302-9. doi: 10.1016/j.cmet.2013.12.017. PMID: 24506871; PMCID: PMC7647184.
22 Peres Valgas da Silva C, Hernández-Saavedra D, White JD, Stanford KI. Cold and Exercise: Therapeutic Tools to Activate Brown Adipose Tissue and Combat Obesity. Biology (Basel). 2019 Feb 12;8(1):9. doi: 10.3390/biology8010009. PMID: 30759802; PMCID: PMC6466122.
23 Zhong Y, Ding Y, Li L, Ge M, Ban G, Yang H, Dai J, Zhang L. Effects and Mechanism of Chlorogenic Acid on Weight Loss. Curr Pharm Biotechnol. 2020;21(11):1099-1106. doi: 10.2174/1389201021666200318124922. PMID: 32188382.
24 Ilyas Z, Perna S, Al-Thawadi S, Alalwan TA, Riva A, Petrangolini G, Gasparri C, Infantino V, Peroni G, Rondanelli M. The effect of Berberine on weight loss in order to prevent obesity: A systematic review. Biomed Pharmacother. 2020 Jul;127:110137. doi: 10.1016/j.biopha.2020.110137. Epub 2020 Apr 27. PMID: 32353823.
25 Zhang L, Wu X, Yang R, Chen F, Liao Y, Zhu Z, Wu Z, Sun X, Wang L. Effects of Berberine on the Gastrointestinal Microbiota. Front Cell Infect Microbiol. 2021 Feb 19;10:588517. doi: 10.3389/fcimb.2020.588517. PMID: 33680978; PMCID: PMC7933196.
26 Talenezhad N, Mohammadi M, Ramezani-Jolfaie N, Mozaffari-Khosravi H, Salehi-Abargouei A. Effects of l-carnitine supplementation on weight loss and body composition: A systematic review and meta-analysis of 37 randomized controlled clinical trials with dose-response analysis. Clin Nutr ESPEN. 2020 Jun;37:9-23. doi: 10.1016/j.clnesp.2020.03.008. Epub 2020 Apr 18. PMID: 32359762.
27 Koozehchian MS, Daneshfar A, Fallah E, Agha-Alinejad H, Samadi M, Kaviani M, Kaveh B M, Jung YP, Sablouei MH, Moradi N, Earnest CP, Chandler TJ, Kreider RB. Effects of nine weeks L-Carnitine supplementation on exercise performance, anaerobic power, and exercise-induced oxidative stress in resistance-trained males. J Exerc Nutrition Biochem. 2018 Dec 31;22(4):7-19. doi: 10.20463/jenb.2018.0026. PMID: 30661327; PMCID: PMC6343764.
