Month: May 2020

Weighted vests are a staple among modern fitness enthusiasts, especially those who practice CrossFit. The idea is simple: By wearing a weighted vest, your body is forced to recruit extra muscle fibers to perform even simple movements. Functional fitness improves as your body gets used to supporting extra weight while performing exercises like running, squatting, and planking.

However, it seems there is another, sneakier health benefit to wearing a weighted vest: It can actually trick your body into losing weight.

Weighted vests trigger weight loss in clinical trial

In a small clinical trial, researchers at the University of Gothenburg, Sweden divided 69 participants into two groups. The first group wore 2.5lb weight vests. The second wore vests that weighed 25lbs. All participants wore their vests for 8 hours a day.

After 3 weeks, the first group lost about a half pound. However, the group wearing the 25lb weight vest lost an average of 3.5lbs.

How significant is 3.5lbs in 3 weeks? As one researcher put it, “[That] exceeds what’s usually observed after various forms of physical training.”

Your ‘graviostat’, and how it affects your weight

This study highlights the importance of your body’s graviostat—the internal system that endeavors to keep your body weight constant. Although follow-up studies are needed, researchers believe there are at least two important implications to consider:

1. If you sit a lot, your gaviostat might think you are lighter than you really are. As a result, your body might release hormones, create hunger signals, and engage in other biological processes to make you gain weight.

2. If you trick your body into thinking you’re heavier than you are (e.g. by wearing a weighted vest), your graviostat might actually engage in processes that lower your bodyweight.

Of course, wearing weighted vests comes with the added benefit of strengthening your body’s musculature while performing everyday activities, like walking, climbing stairs, sitting up, and lying down.

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Research shows that people with ‘brown fat’ burn more calories. But what is it, and can get it if you live in Florida?

When it comes to gaining weight, conventional wisdom goes something like this: If you eat more calories than you burn, your body stores those excess calories as fat. And voila, your waistline grows over time.

It’s no wonder the thought of ‘fat’ makes us cringe. In reality, fat has gotten a bad rap.

After all, fat is a macro (major) nutrient that our bodies need for dozens of vital functions. From easy energy to synthesizing hormones, fat is an essential part of everyday life.

Plus, some fat might actually help your body burn excess calories and improve quality of life.

What is brown fat?

When we think of fat, it’s usually white fat. And while white and brown fat are both types of adipose tissue, only brown fat seems to contribute to weight loss.

Writing for MayoClinic.com, Dr. Donald Hensrud explains how brown fat is different from white fat:

“Brown fat[…] is a special type of body fat that is turned on (activated) when you get cold. Brown fat produces heat to help maintain your body temperature in cold conditions.”

Dr. Hensrud goes on to explain that brown fat is being studied as a potential aid in the fight against obesity. The key: Mitochondria.

Brown fat, mitochondria, and burning more calories

Mitochondria are like little power houses. Located within each of your body’s cells, these structures help to convert calories into energy. And when it comes to mitochondria, brown fat has more than white.

“Brown fat has generated interest among researchers because it appears to be able to use regular body fat as fuel,” writes Dr. Hensrud.

In theory, this means you could naturally burn more body fat simply by increasing the amount of brown fat you have.

Can my body create brown fat?

This is the key question that researchers are trying to answer. Can we increase our body’s brown fat? If so, will it help our bodies naturally become leaner and lighter?

Here’s what the current research says*:

1. Cold exposure seems to activate brown fat.
2. Activated brown fat seems to increase energy expenditure (calorie burn), improve glucose homeostasis, insulin sensitivity, and lipid (fat) metabolism.
3. Exercise might also activate brown fat, but more research is needed.

*This list is drawn from Cold and Exercise: Therapeutic tools to activate brown adipose tissue and combat obesity, published by the National Institutes of Health in March 2019.

If cold exposure is the best way to create brown fat, are Floridians missing out?

Interestingly, you do not need to live in a cold climate to reap the benefits of brown fat. Instead, you might be able to increase your body’s brown fat by practicing intermittent cold exposure.

There are three common techniques for this, including:

1. Cold showers

When you’re done bathing, simply turn the water as cold as possible. Stand beneath your shower head and use your breath to calm your body. Holotropic breathing might help.

2. Ice bath

This is more intense than a simple cold shower. It can also get pricey, since each bath will require 3-6 bags of ice. That’s up to $20 a bath, so consider practicing cold showers daily and ice baths once a week.

3. Cryotherapy

You’ll have to find a local cryotherapy center for this one. Cryo machines resemble an upright tanning bed, but there are no UV lights and the inside drops to -250 degrees Fahrenheit. You’ll only be in the chamber for up to 5 minutes, but the machine is thought to “shock” the body into producing proteins that create brown fat (among many other health benefits).

Please note: Research on cold therapy and brown fat is still ongoing. Always consult your physician prior to making changes to your diet or health regimen.

Stay on track with your own personal health coach.

Professional guidance, plans, and encouragement. Those are the keys to success. Make today the first step in your journey toward a healthier and more vibrant You!

Visit our Sarasota nutrition coaching page to learn more, and connect with a local professional who will help you meet your health and fitness goals.