Nutrition Weight Management

How To Increase Brown Fat For Weight Loss – Effective Ways To Get More Brown Fat 2024

If you are aiming to shed pounds, you might be wondering how to boost brown adipose tissue. Fat is typically the element of your body that individuals aim to diminish during weight loss, as opposed to building up. Your body encompasses three distinct categories of fats:

  • White fat, which stockpiles energy and excessive amounts are detrimental to your health.
  • Beige fat, resembling white fat but starting to exhibit characteristics akin to brown fat, such as calorie-burning abilities.
  • Brown fat, which is metabolic, generating energy and heat, thereby aiding in calorie consumption and fostering weight loss.

Newborns possess an abundance of brown adipose tissue to maintain warmth. Research has unveiled that adults also possess dormant brown fat, which can be activated. Activating and augmenting brown fat is a beneficial endeavor. Let’s delve into ways to activate brown fat cells for weight loss.

How To Naturally Enhance Brown Fat?

There are various measures you can undertake to stimulate and amplify your brown fat reserves, leading to heightened thermogenesis and fat-burning potential for weight loss:

  • Incorporate resveratrol into your diet
  • Ensure deep and restful sleep
  • Explore cold therapy techniques
  • Engage in regular physical exercise

Why Is White Fat So Unhealthy?

White fat is often seen as the villain in the health world because it tends to accumulate around our waistlines and organs, increasing the risk of various diseases. Unlike its healthier counterpart, brown fat, which burns calories to generate heat, white fat stores excess energy. This can lead to obesity and contribute to conditions such as heart disease and diabetes, making it a less desirable companion for our bodies.

What Are The Benefits Of Brown Fat?

Brown fat, often referred to as “good” fat, provides many benefits to our bodies. Unlike white fat, which stores energy, brown fat’s primary role is to burn calories to generate heat and help regulate body temperature. This calorie-burning function makes it a natural ally in the fight against obesity and weight gain.

In addition, brown fat can improve insulin sensitivity, potentially reducing the risk of diabetes. It also plays a role in lowering harmful LDL cholesterol levels. So while brown fat may not be as abundant as white fat, its unique abilities make it a valuable asset to overall health and metabolic balance.

Ways To Naturally Increase Brown Fat For Weight Loss

How to get brown fat image

Activating brown fat involves stimulating the existing brown fat cells in your body to generate heat and increase calorie burning. This activation not only helps burn white fat, but can also convert white fat into brown fat, increasing your ability to burn calories and lose excess weight. The conversion of white fat to brown fat is called “beiging. As white fat acquires heat-generating properties similar to those of brown fat, it takes on a beige hue.

Brown fat gets its brown color from its abundant iron content in the mitochondria, the cellular component responsible for producing energy for burning calories. There are several approaches to activating and increasing the amount of active brown fat in your body, resulting in increased thermogenesis and enhanced fat-burning potential for weight loss.

Exercise, cold therapy, restful sleep, and the compound resveratrol can all stimulate brown fat production. These methods may work by promoting the release of the hormone norepinephrine, which is considered one of the most potent influencers in promoting increased brown fat production.

Add Resveratrol To Your Diet

Resveratrol, a type of polyphenol found in a variety of foods, offers numerous health benefits. Research on resveratrol’s anti-obesity properties indicates that it specifically increases the production of brown fat, induces the conversion of white fat to beige fat, and increases oxygen consumption, all of which contribute to weight loss. This conversion of white fat cells into brown fat effectively turns them into calorie-burning allies.

One study showed that administering resveratrol to mice for ten weeks resulted in browning of white fat and activation of brown fat, leading to improved glucose regulation. Resveratrol is readily available in supplement form, but as with any supplement, it is wise to consult with your healthcare provider before adding it to your routine. You can also naturally add resveratrol to your diet through various foods, including:

  • Peanuts
  • Pistachios
  • Dried grapes
  • Red and white wine
  • Blueberries and cranberries
  • Dark chocolate and pure cocoa
  • Green Spinach

Deep Sleep For Brown Fat Activation

Getting enough sleep can play an important role in activating your brown fat and facilitating weight loss. Room temperature and darkness are critical factors in achieving quality sleep. A dark sleeping environment promotes the release of melatonin, a hormone that helps you reach deep sleep levels. Melatonin also stimulates the production of growth hormone, a key player in weight loss.

Research on the effects of melatonin, as observed in mice, shows that melatonin administration leads to an increase in brown adipose tissue and mitochondrial weight. In addition, a clinical trial found that individuals with melatonin deficiency experienced an increase in both the amount and activity of brown fat after receiving melatonin supplementation.

Maintaining a healthy diet rich in potassium, magnesium, vitamin D, and zinc can contribute to better sleep quality, facilitate the release of growth hormone, and increase the likelihood of weight loss. Another way to promote deep sleep and activate brown fat is to set your home thermostat to a cooler temperature, ideally around 65-68 degrees Fahrenheit.

In a study conducted by the National Institute of Health, five healthy men spent one month each of four months in different room temperature settings for at least 10 hours per night. The results of the study showed that after one month of exposure to mild cold (around 66 degrees Fahrenheit), the participants experienced a remarkable 42% increase in brown fat volume and a 10% increase in fat metabolic activity.

This temperature was not uncomfortably cold, but it did produce significant improvements in brown fat and metabolic health. It’s worth noting, however, that returning to warmer temperatures in the final month of the study reversed all of the brown fat and metabolic health gains made during the cooler months.

Cold Therapy For Brown Fat Activation

Cold therapy offers a simple and effective approach for those seeking ways to increase brown fat activity in adults. Brown fat, or human brown adipose tissue, becomes active when exposed to cold temperatures, generating heat and helping to maintain the body’s temperature. You may have come across the concept of a cold plunge, where individuals immerse themselves in ice-cold water.

This practice is often used to reduce inflammation after exercise or to trigger a mood-enhancing dopamine response in the brain. Harvard highlighted a study of ten women who underwent 20-second cold immersions for three months while their blood levels were monitored. The results showed a significant increase in norepinephrine levels, reaching 2-3 times their initial levels before the plunge.

Studies on water therapy have shown that immersion in water at approximately 14 degrees Celsius (57.2 degrees Fahrenheit) resulted in decreased cortisol levels and a remarkable 250% increase in dopamine and 530% increase in norepinephrine. Metabolic rate also experienced a significant 350% increase. Cold therapy has been shown to benefit people with a variety of health conditions, helping them regain control of their bodies and minds.

Cold showers, for example, offer similar benefits to cold immersion. Just 2-3 minutes of cold showering once or twice a day can reduce inflammation and contribute to a healthier body weight. In addition, this therapy has the potential to serve as a treatment option for depression.

For those interested in experiencing cold therapy, there are companies that offer cold plunges, and some individuals choose to immerse themselves in cold rivers as part of a natural therapy experience. Social media platforms host cold immersion and cold therapy channels where users share their experiences and testimonials.

Incorporating Exercise To Activate Brown Fat

If you’re looking for ways to activate brown fat, incorporating exercise into your routine can be very effective. Exercise is known for its ability to increase metabolism, strengthen the heart, and improve mental well-being. Exercise also plays a role in regulating irisin, a hormone found in our skeletal muscles. One study has shown that irisin serves as a direct signaling molecule to adipose tissue, triggering the activation of browning.

Your choice of exercise can have a significant impact on the amount of irisin your body produces. Another study showed a significant increase in skeletal muscle irisin levels after a session of high-intensity interval training (H.I.I.T.), while aerobic exercise had no such effect.

Irisin facilitates the conversion of white fat into brown fat, thereby increasing the potential for fat burning. In addition, exercise promotes the release of norepinephrine, a key driver of brown fat activation. Incorporating regular exercise into your lifestyle can be a valuable strategy for stimulating brown fat activity and contributing to overall health and wellness.

What Supplements Support Brown Fat Activation?

Supporting brown fat activation through dietary supplements is an exciting area of research in the quest for better metabolic health. Some promising options include capsaicin, found in chili peppers, which may stimulate brown fat activity by increasing heat production and energy expenditure.

Another potential supplement is curcumin, a compound in turmeric known for its anti-inflammatory properties, which may also stimulate brown fat. In addition, green tea extract, which contains catechins, has been studied for its ability to improve brown fat function. While these supplements show promise, it’s important to consult with a healthcare professional before adding them to your routine, as individual responses may vary.

Foods That Increase Brown Fat Activity

While foods that are low in carbohydrates and fat and high in antioxidants are generally beneficial for digestion and weight management, certain specific foods have the potential to naturally increase brown fat activity.

Green Tea And Coffee For Brown Fat Activation

Both coffee and certain types of green tea contain caffeine, and research suggests that caffeine may have a positive effect on brown fat activity and mitochondrial function. Studies have shown that caffeine has the ability to convert white fat to brown fat and improve mitochondrial function.

Green tea has also been studied for its potential effects on weight loss. For example, one study showed that green tea may help limit weight gain by promoting the browning of white adipose tissue.

Turmeric And Curcumin For Brown Fat Activation

Curcumin, the active compound responsible for turmeric’s distinctive yellow color, has anti-obesity properties. Research has shown that curcumin can stimulate white adipose tissue to take on brown fat-like characteristics.

Turmeric is a versatile spice that can be easily incorporated into a variety of dishes. You can grow turmeric in your own backyard and use it as an ingredient in rice, soups, salad dressings, and roasted vegetables to potentially promote brown fat activity.

Apples And Ursolic Acid To Activate Brown Fat

The skin of apples contains a compound known as ursolic acid. Research, such as a study conducted on mice at the University of Iowa, has shown that ursolic acid can contribute to the growth of skeletal muscle and brown fat. This growth can lead to an increase in caloric expenditure, potentially reducing the risk of fatty liver disease, prediabetes, and obesity.

Avocados, Olive Oil, And Oleic Acid For Brown Fat Activation

Avocados and olive oil both contain oleic acid, which plays a role in the digestion process. Healthy fats, along with oleic acid, can be converted into a compound called oleoyl ethanolamide (OEA). OEA is a lipid or fat that assists the body in utilizing and storing fat. OEA activates mechanisms that enable the mobilization of stored fats and increases the burning of fat.

Additionally, OEA triggers the release of oxytocin, a hormone that helps reduce feelings of hunger. Research involving OEA, as observed in studies on mice, has indicated that it can convert white fat into brown fat and contribute to weight reduction. Furthermore, OEA has been found to enhance both the weight and temperature of existing brown fat.

Turkey And L-Arginine For Brown Fat Activation

Turkey contains the amino acid L-arginine, which has the potential to reduce the accumulation of white fat while activating brown fat to promote its growth and development. Other natural sources of L-arginine include red meat, nuts, oats, and chickpeas. Including these foods in your diet can support brown fat activation and overall metabolic health.

What Is The Function Of Brown Fat?

Brown adipose tissue becomes active in response to cold temperatures and plays an important role in regulating body temperature during cold weather. Using brown fat for thermogenesis therapy has shown promise in the fight against obesity. Brown fat stands out as a calorie-burning powerhouse in your body, with its mitochondria effectively converting calories into energy, much like a furnace.

The more brown fat you have, the more calories you can potentially burn. Research has shown that brown fat, through thermogenesis, may serve as an effective approach to combating obesity and associated metabolic disorders. In addition, brown fat contributes to an improved metabolism by efficiently breaking down food and using it as a source of energy to fuel your daily activities.

Studies have shown that brown fat has the ability to filter certain amino acids such as leucine, isoleucine, and valine from your bloodstream. While these amino acids are beneficial in moderate amounts, elevated levels in your bloodstream have been linked to obesity and diabetes. Reduced levels of brown fat can hinder the effective removal of these amino acids when they accumulate excessively, increasing the risk of several health conditions.

What Can I Do In General To Get Rid Of Excess Fat?

Losing excess fat requires a holistic approach that combines a healthy diet, regular physical activity, and lifestyle changes. Start by eating a balanced diet rich in fruits, vegetables, lean proteins, and whole grains while limiting processed foods and sugary drinks. Incorporate regular exercise into your routine, including both cardiovascular and strength training to boost metabolism and build muscle.

Prioritize getting enough sleep, managing stress, and staying hydrated, as these factors can affect fat storage. Consistency is key, and it’s important to set realistic goals while maintaining patience and self-compassion on your journey to achieving and maintaining a healthier body composition.

Frequently Asked Questions

What is brown fat for health?

Brown fat, scientifically known as brown adipose tissue (BAT), is a unique type of fat that contributes to health by generating heat through calorie burning. Its central role is to regulate body temperature and aid in weight management by increasing caloric expenditure.

How does exercise affect brown fat?

Regular physical activity, especially high-intensity interval training (HIIT), has a positive effect on brown fat activity. Exercise increases energy expenditure and promotes the conversion of white fat cells into brown fat cells, thereby increasing overall fat burning.

How can I activate my brown fat?

You can stimulate brown fat activation in a number of ways. These methods include exposing yourself to cold temperatures (using cryotherapy), getting enough deep sleep, and incorporating certain foods and compounds, such as resveratrol, into your lifestyle.

Can increasing brown fat activity lead to weight loss?

Yes, increasing brown fat activity can contribute to weight loss or weight maintenance. Brown fat’s ability to burn calories to generate heat means that more active brown fat can help you burn extra calories, which in turn supports a healthier weight.

Is it possible to have too much brown fat?

Currently, there are no documented adverse effects associated with having an excess of brown fat. However, individuals with certain medical conditions should consult a healthcare professional before attempting to increase brown fat activity, as it may not be suitable for everyone.


Increasing and improving brown fat activity can help burn calories and promote a healthier weight. Strategies such as cold therapy, quality sleep, resveratrol supplementation, and regular exercise can stimulate brown fat activation and convert white fat cells to brown.

In addition to these methods, incorporating avocados, olive oil, apples, turkey, and turmeric into your diet, as well as consuming coffee and green tea, can also contribute to the development of brown fat.


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By Jayson Peterson

Jayson Peterson is an experienced pharmacist, naturopathic physician, medical examiner, and minister. After earning his Doctor of Pharmacy degree from the Medical University of South Carolina, Jayson Peterson completed clinical rotations at several prestigious healthcare institutions and has been affiliated with several pharmacy chains throughout his career. His main passion and zeal is focused on providing world-class patient care by giving precise details and thorough instructions to those who need it most.