How to Increase Brown Fat

Medically reviewed by Luba Lee, FNP-BC, MS

Last Updated: September 21, 2021 References

If you’re trying to lose weight, you probably think of fat as the enemy. The fat you’re fighting, however, is white fat – different from the brown fat in your body. Brown fat burns calories at a supercharged rate, and active brown fat can burn the white fat stores in your body – possibly helping you to lose weight and lower your risk of heart disease and diabetes.^{[1]
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Research source} Research is being done about how to increase brown fat, but cooling your body down is most likely to be effective. You can also try diet and lifestyle changes to increase brown fat in your body.

Method 1

Method 1 of 3:

Cooling Down to Increase Brown Fat

1
Discuss your weight loss goals with your doctor. Before making changes to your habits, talk to your doctor about the health benefits of brown fat and the best way for you to increase it. They can help you develop a diet and exercise plan that is right for you. Tell them what your plan is - for instance, "I'd like to use a cooling vest daily to increase my brown fat," - so they can caution you if your plan is risky for you.
- Your doctor might refer you to a specialist like a dietitian or physical therapist.
2
Cool down for a couple hours a day. People exposed to cold temperatures for 2 hours per day have shown an increase in their brown fat.^{[2]
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Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source} This technique is not particularly pleasant, but can be effective because brown fat production is stimulated by cold temperatures.
- Try to spend time daily in an environment that is between 14-19°C, or 57-66°F.
- If you live in a cool climate, try taking a walk outside for a while each day. Dress warmly enough to stay safe, but limit layers so that your body cools down. Stay warm enough so that you’re not shivering.
- Sit in an air-conditioned room in summer clothing for two hours a day.^{[3]
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3
Keep your thermostat low. If you have an air-conditioner, keep it turned down to within the mid-60s F or cooler (about 18.5°C). Living in this environment at home or in your office may be enough to stimulate your body’s brown fat.^{[4]
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- Allow temperature fluctuation in your home so you’re not living at a comfortable 72° all year round. Ideally, keep your air conditioning going in summer and keep your heat low in winter.
4
Use a cooling vest. Cooling vests may help increase brown fat, and some companies are working to develop vests for this reason. Vests lower your body temperature more than just being in a cool room.^{[5]
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Research source} You can purchase a cooling vest at some sporting goods stores or venues like Walmart.
5
Use ice packs on your upper body. Place ice packs on your upper back and chest for about 30 minutes each day. Most brown fat is located in your neck and collarbone area, so stimulating this area with cold may be beneficial.^{[6]
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Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source}
- Wrap the ice pack in a towel rather than placing it directly on your skin.
- Research is still being done about whether or not cooling one part of your body is effective in increasing brown fat.^{[7]
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6
Bathe in cold water. Take cool or cold showers instead of warm showers, or at least take contrast showers where you alternate between having the water warm and cold. If it’s not too uncomfortable, you can also try sitting in an ice bath up to your waist for about 10 minutes three times per week.^{[8]
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- As an alternative, go for a swim in a chilly lake or pool.

Method 2

Method 2 of 3:

Cultivating Helpful Habits

1
Exercise regularly. Exercising may increase a hormone in your blood, irisin, that gets white fat in your body to act more like brown fat.^{[9]
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Research source} This “beige” or “brite” fat – white fat acting like brown fat – may not be as beneficial as actual brown fat, but may help with weight loss.
- Get your heart beating fast by jogging, swimming, walking briskly, dancing, or playing a sport. Try to get 30 minutes of moderate-intensity exercise every day, or at least 5 days per week.
2
Work out in a cool environment. Exercise in light clothing in a cool environment to boost your brown fat activity.^{[10]
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Research source} This gives you the benefits of exercise and of keeping your body cool.
- Don’t turn the heat up to increase how much you sweat. Being warmer will inhibit your brown fat.
3
Sleep at least 8 hours nightly. Melatonin is a chemical released in your brain more when you’re in darkness, which is why it’s related to sleep.^{[11]
X
Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source} Set a regular sleep schedule for yourself so that you get 7-9 hours of sleep every night. Poor sleep is linked to weight gain, and getting adequate sleep may stimulate brown fat activity.^{[12]
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- Melatonin supplements are sold in pharmacies and drug stores. Discuss the use of melatonin supplements with your doctor prior to using them.
- Create healthy sleep habits such as sleeping in a cool, dark room and going to bed at the same time each night.
4
Ask your doctor if you can switch your beta-blocker medication. Beta-blocker medications, which are common heart medicines, may decrease the amount of brown fat in your body.^{[13]
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Research source} If you take these kinds of medicines, talk to your doctor about your weight goals and whether switching to a different medication is possible.
- Do NOT stop taking your medication without talking to your doctor.

Method 3

Method 3 of 3:

Eating to Promote Brown Fat Activity

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Don’t eat too much or too little. Both eating too few calories and over consumption can decrease your brown fat and increase your white fat. Dieting can keep your white fat from turning to brown fat while indulging too much both increases your white fat and interferes with brown fat’s ability to burn calories.^{[14]
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Try intermittent fasting. Intermittent fasting is when you fast for a couple of days each week, and eat normally on the other days. Intermittent fasting has also been shown to help increase brown fat. To fast intermittently, try eating normally for 5 days and then fast for 2 days.^{[15]
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3
Get enough iron. Iron-deficiency may decrease the amount of brown fat in your body.^{[16]
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Research source} Eat healthy foods rich in iron such as poultry, seafood, beans, dark leafy vegetables, peas, fortified grains, and dried fruit.^{[17]
X
Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source} Discuss with your doctor whether you need iron supplements – iron deficiency can be diagnosed with a simple blood test, and treated with over-the-counter supplements.
- Having enough insulin is important in having enough iron, so be sure to regulate your insulin levels if you’re diabetic.
- Having proper amounts of thyroid hormone is also important, so manage your hypothyroidism appropriately with your doctor.^{[18]
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4
Choose plant oils over animal fats when cooking. High fat diets may limit or decrease your brown fat.^{[19]
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Research source} Eat a diet low in animal fats and rich in whole grains. There is no scientific evidence that proves eating certain things will increase brown fat, but some research shows that this and certain other foods have potential. Choose healthy fats by:
- Cooking with coconut or olive oil instead of butter.
- Eating fish and poultry instead of red meat.
- Avoiding fast food, processed, and frozen foods.
- Getting protein from whole grains and legumes like beans and peas.
5
Have an apple a day. Apple peels contain a chemical called ursolic acid, which may increase brown fat stores. Eat unpeeled apples several times per week, especially before or after working out to minimize the apple’s fructose effect. Other foods that contain ursolic acid include:^{[20]
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- Dark fruits like cranberries, blueberries, plums, and prunes.
- The herbs oregano, thyme, lavender, holy basil, peppermint, periwinkle, and hawthorn.
- The herb bitter melon may also be beneficial.
6
Eat more garlic. Studies have shown that ingesting garlic may increase the amounts Thermogenin (UCP1) in your body, which is an uncoupling protein found in brown tissue. Chop up some fresh garlic and throw it in with your olive oil when you cook meals.
7
Drink green tea. Enjoy a warm cup of green tea at least a few times a week. Green tea contains epigallocatechin gallate(EGCG), which contributes to fat burning by reducing insulin triglycerides and cholesterol.
- Refrain from adding milk or cream to your tea as it will negate the white fat burning effects.
8
Eat spicy peppers. The capsaicin found in spicy red peppers may activate brown fat.^{[21]
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Research source} This is still being studied. Try including spicy peppers like cayenne, red chili peppers, and habanero.
- Careful – habaneros are very spicy!
9
Add turmeric to your meals. The spice turmeric contains curcumin, which may help activate brown fat.^{[22]
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Research source} Turmeric is an antioxidant that has been traditionally used for its health benefits. Scientists think it may even show promise in slowing cancer growth.^{[23]
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Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
10
Consider a resveratrol supplement. Resveratrol, a plant product, can be purchased from your drug store or pharmacy. This compound may increase your brown fat stores.^{[24]
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Research source} Discuss using any supplements with your doctor beforehand.

Warnings

Increasing your brown fat alone may not help you lose significant amounts of weight. Couple this with exercise and healthy diet.^{[27]
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