What is Thermogenesis and How Can it Help with Weight Loss?
Ahhh yeah, let’s heat things up a bit with thermogenesis. You’ve heard about the thermogenic supplements or thermogenic foods, but you still have burning questions.
Well, we have answers.
Let’s light this fire.
What is Thermogenesis?
Thermogenesis is when your body burns calories to produce heat. You can induce it through exercise, non-exercise, and food. When your body uses more calories to produce heat, guess what? You’re losing weight.
Thermogenesis through Exercise
When you exercise, your muscles use calories for energy needed to contract and use muscles. Some of that energy is lost as heat. Your body’s temperature rises while it is using more energy to allow you to use your muscles. As you burn more calories your fired up body starts sweating. That’s when you know you’re in the good place.
But exercising isn’t the only way to get your body burning calories.
Shivering Can Help You Lose Weight
Aside from working out, you may have heard that watching scary movies or shivering can help you lose weight. True or False?
Another thermogenic process is achieved through shivering. When your hypothalamus in your big ol’ brain realizes that you’re cold, it sends messengers to your muscles telling them to contract, or twitch, so they can produce heat, which burns calories.
Thinking about moving to Alaska?
Some Foods Burn Fat
You might have heard some foods burn fat. True or false?
Shyeah, baby. Let’s see what foods fire up fat loss.
Referred to by the people in long white coats as “non-shivering thermogenesis”, these types of fat-burning foods create thermogenesis that occurs in brown adipose tissue (brown fat). Brown fat has a protein called thermogenin that permits the uncoupling of protons from the synthesis of ATP, which allows energy to be dissipated as heat.
In other words, brown fat gets heated by these foods and as a result, your body uses energy. Increased energy=increased calories burned.
Thermogenesis is also contributed to by lipogenesis (fat creation) and lipolysis (fat break down) or glycolysis (glycogen production) and gluconeogenesis (glycogen usage).
Thermogenic foods and substances include:
- Catechins in white, green and oolong tea
- Capsaicins in chili peppers
Hmmm, notice how they all start with a C? That has absolutely nothing to do with this blog. Guess it’s just a Coincidence. See what we did there?
Ok, ok…. back to business. The above foods stimulate the brown fat production of ATP. A study revealed eating or consuming thermogenic ingredients can boost your metabolism through energy expenditure by 4 to 6 percent and fat oxidation by 10 to 16 percent.
If you recall, we did a little piece on red hot peppers and how they fire up fat loss here. And if you’re not a big hot pepper eater, you can buy the fat-burning capsaicin in pill form to burn off some fat. YASSS!
Aside from these foods, protein is considered the most thermogenic of the three macros, fat, carbs and protein, because it takes the most energy to digest.
While that’s good to know, it does not initiate the same thermogenic process that capsaicinoids, caffeine and catechins do.
You Can Eat Whatever You Want and Still Lose Weight
Just checkin’ to make sure you were still paying attention.
So, What’s on Your To-Do List?
Sweat, shiver, drink tea, coffee, get capsaicin pills and eat protein. Make sure with this plan you have a caloric deficit, otherwise, your body will be burning the midnight oil for nothin’.
You DO know you can’t clear plates the size of hubcaps and still lose weight without a caloric deficit, right?
Mind your good and bad carbs.
Know your BMR.
Set reasonable goals.
Cross your finish line.
See how much easier it is to plan out your fitness journey with a lil’ science? Who said nerds aren’t hot?
Want more? Fire up fat loss and barrel across your finish line faster with CapsiLean. Packed full of hot pepper capsaicinoids and carb blocking, fat burning ingredients, you’ll set those love handles on fire.