What are white fat and brown fat?
Our bodies have two main types of fat:
White fat: This is the most common type of fat, storing energy in the form of excess calories, often accumulating in the abdomen, hips and thighs. White fat is also linked to diseases such as diabetes and cardiovascular disease.
Brown fat: Has the ability to burn calories to generate heat, helping the body stay warm, especially in cold weather. Brown fat contains more mitochondria and iron, so it is darker in color than white fat.
How does winter affect fat composition?
During the cold months, the body adapts. When exposed to cold weather, the body's brown fat is activated to burn energy and keep the body warm.
According to nutritionist Fareha Shanam, Sir Ganga Ram Hospital, New Delhi (India), staying in a cold environment for a long time not only activates brown fat but can also convert part of white fat into brown fat, a process called "browning". This change helps the body generate heat better and improve glucose metabolism, helping to maintain stable blood sugar levels.
Why is activating brown fat beneficial?
Activating brown fat (also known as thermal brown fat) has many health benefits, especially during the colder months, says nutritionist Fareha Shanam. Brown fat differs from white fat in that it burns calories to create heat, rather than just storing energy. It also improves insulin sensitivity, stabilizes blood sugar levels, and reduces the risk of type 2 diabetes. In addition, brown fat helps the body stay warm in cold environments without needing too much clothing.
How to maximize brown fat activation?
Here are some tips to help optimize your body's natural response to winter:
Cold exposure (safely): Taking a brisk walk outdoors or turning down the heat indoors can stimulate brown fat, which helps burn excess fat. Make sure you don't get too cold or risk hypothermia.
Stay physically active: Regular exercise helps burn calories and convert white fat into brown fat. Simple home exercises are also effective.
Balanced Diet: Eat home-cooked, nutritious meals with plenty of protein, fiber, and healthy fats. This supports metabolism.
