What Is Brown Fat and How Does It Keep You Slim?

Ever notice how some people seem to stay slim no matter what they eat or how little they exercise? While having more muscle mass and a higher metabolism is often the secret, even if there are a lot of fat cells of a certain color in the body, they do not gain weight easily. This is called “brown fat.” But what exactly is this brown fat?

The body has three types of fat cells: white, brown, and beige. Each has a unique role in the ecosystem.

White fat is the troublemaker we’re all familiar with. It’s what happens when you indulge in one too many cupcakes, and your body stores that excess energy. While it’s essential for survival, too much white fat can lead to obesity and diabetes.

Brown fat, on the other hand, is found near your spine and collarbone. It burns white fat to keep you warm and fight off those extra pounds.

Beige fat is the group’s chameleon. Although it is usually associated with white fat, it can transform into brown fat under the right conditions.

You might be thinking, “Can I just activate my brown fat and skip the gym?” Sadly, it’s not that simple. Brown fat is rare, so most adults don’t have it, and scientists have yet to figure out how to create it artificially.

A study found that only 2 out of 24 adults aged 38 to 65 had brown fat. These lucky few tend to stay slim even when they eat like everyone else and have lower blood sugar levels.

While you can’t create brown fat, you can activate your beige fat to act like powerful brown fat. Here are three ways to turn up the heat on your beige fat:

1. Spice things up: The capsaicin in spicy foods can kick your beige fat into high gear.

2. Get moving: When you exercise, your muscles release a hormone called irisin that activates beige fat. Aim for brisk walks four times a week, about 40 minutes each time.

3. Chill out: Exposing your body to cooler temperatures (below 59°F or 15°C) can activate beige fat as your body tries to warm up. So, don’t crank up the heat too high indoors. A little chill could be your secret weapon against weight gain.