How To Increase Brown Fat For Weight Loss? Everything You Need To Know!

Written by Elizabeth Brown

In the pursuit of effective weight loss, understanding the role of different types of adipose tissue becomes paramount.

In your body, white fat is supposed to store energy, whereas brown fat has the opposite function and serves a different purpose.

According to researchers, the human body has more white fats than brown ones, and that leads to the risk of heart disease, diabetes, and other chronic diseases.

However, new discoveries suggest that you can increase the levels of your brown fats which can be beneficial in burning calories and thus actually help you to lose your weight.

Since your body can easily have white fats, you must try out these ways so that the levels of brown fats can be increased.

Here are some proven ways that can actually boost your certain fats and thus help you with your weight loss goals.

What Are TheTypes Of Fats In A Human Body?

  • White Fat: The standard fat that serves as a good source of stored energy.
  • Brown Fat: Helps you regulate your body temperature.
  • Beige Fat: Converts the white fat cells into brown ones and thus regulates the body temperature.
Health Benefits Of Brown Fat

What Are The Health Benefits Of Brown Fat?

Brown fat is mainly associated with the regulation of temperature in humans and animals; however, other significant benefits are closely linked to it.

Calorie burns, improved heart health, stabilizing blood sugar, and decreasing dangerous fat are some of the notable health benefits that are linked to brown fats.

Several studies have been published that show the direct impact of this fat on the human body. So, you must focus on increasing the amount of brown fat in your body, and for that, you must follow these strategies.

What Are The Practical And Proven Strategies To Increase Your Brown Fat?

Spend Some Time In Physical Activities And Exercises

If you want to increase brown fat in your body, then regular physical activity is the key. You must practice high-intensity interval training, aerobic exercises, and yoga daily while alternating them so that you can enjoy its significant benefits.

These physical activities have a close link with the increase in brown fat, so you must not skip them and must be consistent with them in your daily life.

Exercises like running and cycling can positively impact our brown fat activation and thus lead to a healthy metabolism and help you manage your weight. 

Expose Yourself To Cold Surroundings And Environment

According to the spokesperson for the Academy of Nutrition and Dietetics, you must expose yourself to cooler temperatures because it triggers your body to create more brown fat.

Since your body needs to stay warm when exposed to cold weather, and brown fat is supposed to regulate your body temperature, it gets activated in such situations.

This overall leads to the burning of extra calories and thus eventually makes you lose a certain amount of weight.

So, you must make sure that you expose your body to a cold environment to trigger and activate the brown fat so that you can stay warm and deal with the situation effectively.

When you are exposed to lower temperatures, your body increases the activity of a gene that is responsible for converting white fat into brown ones.

Take A Balanced And Nutrient-Dense Diet

You must never starve yourself and indulge in a balanced and nutrient-dense diet. For this, you must include some spicy food items, healthy fat-rich foods, and polyphenol-rich food in your everyday diet.

However, you must make sure that you neither stuff yourself nor starve, as both these conditions can directly affect the levels of your white and brown fat. 

According to the study published in the journal Cell, if you eat fewer calories, then you can prevent white fat from turning brown, but this will lower its ability to burn extra fats.

So, you must always make sure that you get proper nutrition so that your body and brain can respond to the functions of these fats correctly.

Take Quality Sleep And Maintain Your Stress

You must have proper sleep every day to make sure that you do not have any stress in your life. If you do not have an effective stress management strategy, then you are more likely to suffer from insomnia and thus will not have a night of quality sleep.

So, to increase the level of your brown fat, you must have 7-8 hours of sleep and try to avoid things and people that are potential stressors in your life. 

For this, you must take the help of meditation, yoga, or deep breathing as they are beneficial to drive away any kind of stress from your mind and calm down the muscles.

When you have adequate sleep and less stress, then you will see that your metabolism will enhance and thus affect your weight.

Take The Benefits Of Medicines And Supplements

You must include some supplements in your daily diet so that the brown fat in your body can be increased.

Curcumin, capsaicin, Omega-3 fatty acids, ginseng, kudzu flower oil, oleuropein, etc., are some of the essential supplements that you need to provide your body so that brown fat can be produced in higher amounts. 

To get these, you must eat turmeric, chillis, green olives, red grapes, and others. Also, the administration of thiazolidinediones (TZDs) can help increase brown fat; however, you must consult your doctor before taking this medicine.


Brown fats are closely associated with the regulation of body temperature when it is exposed to cold surroundings. However, all the tests and trials regarding the increase of brown fats were done on lab rats, and human testing is still being planned.

These practical strategies are not harmful as they will not only benefit you in keeping your body fit and healthy but also enhance the metabolism and other internal functions of different organs.

So, there are still many more discoveries related to brown fats yet to come, as the realm has not been explored completely.

Until more evidential information comes up, you can focus on increasing your brown fat by implementing these listed strategies and taking good care of yourself.

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Elizabeth Brown is a registered and licensed dietitian with over 10 years of experience helping clients successfully achieve their weight loss and nutrition goals. She received her Master of Science in Nutrition from the University of Washington and completed her dietetic internship at Harborview Medical Center. Elizabeth specializes in bariatric patient care, working closely with bariatric surgery teams to provide pre- and post-operative nutrition counseling. She has supported hundreds of patients in preparing for weight loss surgery, adopting the required dietary changes, and making lifestyle adjustments for long-term success. She stays up-to-date on the latest research and best practices in bariatric surgery aftercare through her membership in the Obesity Society (TOS) and the Obesity Action Coalition (OAC). She is an avid speaker and educator, presenting regularly at local and national conferences on topics related to post-bariatric nutrition and weight maintenance.

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