Introduction to Cold-Induced Weight Loss
Forget frostbite, high energy bills and frozen pipes – colder weather has at least one benefit. When temperatures drop, we burn more calories to maintain our internal temperature, a process called thermogenesis.
The Role of Brown Fat
Our body is a reservoir for white and brown fat. White fat is called “bad fat” because it accumulates when we eat more calories than we burn. Too much can lead to weight gain and obesity and significantly increase our risk of type 2 diabetes and heart disease. Conversely, brown fat is called “good fat” because it provides the body with a source of energy and helps regulate metabolism. Slim people tend to have more brown fat than obese people, and scientists are constantly looking for ways to stimulate the conversion of white fat stores into burnable brown fat.
How Cold Temperatures Promote Weight Loss
Research shows that a major way to promote the conversion of white fat to brown fat is through exposure to cold temperatures. Shivering can activate brown fat to burn calories and generate heat. A study found that brown adipose tissue in adult humans is actually highly metabolically active when it is physiologically stimulated, that is, when human brown fat is on fire.
The Science Behind Shivering and Weight Loss
A study in the journal Cell Metabolism found that shivering stimulates the release of the hormone irisin, which stimulates fat burning. According to researchers, 15 minutes of shivering in a cold environment is the physiological equivalent of an hour of moderate exercise. Cryotherapy, which involves standing in a freezing chamber for a few minutes to supercool the body, has been shown to lower cholesterol and blood sugar levels while reducing waist circumference.
Other Methods for Cold-Induced Weight Loss
Other treatments for chills include wearing a vest loaded with ice packs, which is said to help the chill-curious burn up to 250 calories per hour. Additionally, a study found that people who hiked in temperatures between 15 and 23 degrees burned 34% more calories than those who hiked in temperatures around 50 degrees. However, the lead author of the study noted that the additional calorie loss was more related to external factors such as moving through snow.
The Importance of Proper Warm-Up
When you start exercising, your muscles produce heat that keeps you warm when the outside temperature is cold. A proper warm-up stops the body’s shivering response, making you less likely to feel the cold. This highlights the importance of understanding how our bodies respond to cold temperatures and how we can harness this response to promote weight loss.
