Fat has more functions in the body than one might think. Fat stores excess calories in a safe way so you can mobilize the fat stores when you are hungry. Fat also plays an important role in releasing hormones that control metabolism. Let’s closely look at roles of brown and white fat.

Brown Fat: A person with 20 pounds of white fat may only have 2 ounces of brown fat but it can be very important to increase and activate this brown fat metabolically. Brown fat is composed of a few small fat droplets and a large number of iron containing mitochondria. The iron, along with lots of blood tiny blood vessels, give this fat its brownish appearance. The purpose of brown fat is to burn calories in order to generate heat. It is often referred to as the “good” fat since it helps us burn calories.

Newborns, hibernating animals and lean people tend to have more brown fat than overweight people. More brown fat helps them keep warm. Brown fat stores decline in adults. Research has shown that brown fat is more active in people in colder climates in colder months. It is usually found in the front and back of the neck and upper back.

Exercising can convert white-yellow fat to a more metabolically active brown fat through the release of a very specific enzyme triggered only by exercise. You can also generate more brown fat by getting enough high-quality sleep, as proper melatonin production effects the production of brown fat. Eating to much or to little prevents the body from converting white to brown. Another trick to increase your brown fat in exercising outdoors in the wintertime though this has been proven through research to require diligent effort in a very cold environment. The bottom line is that you want as much of this fat as possible.

White Fat: This type of fat is composed of a single lipid droplet which has less mitochondria and blood vessels. This results in its lighter white or yellow appearance and it is the predominant form of fat in the body. White fat provides the biggest energy reserve for us. It is known as a thermal insulator and cushion for our internal organs. It is also produces leptin which helps to regulate appetite and hunger. It has receptors for insulin, growth hormone and adrenaline.

White fat can in excess accumulate around the hips, thighs, buttocks and breasts until perimenopause when fat is redistributed to the abdomen as well. Men have a tendency to store excess fat in the belly region most of their lives. Too much white fat inside the belly (visceral fat) is associated with metabolic syndrome. This can lead to an increased risk for heart disease, diabetes and cancer. Excess white fat throughout the body is linked with an increased risk of colon, pancreatic, gall bladder and breast cancer. It is also associated with knee arthritis and sleep apnea. So location of your body fat really matters!

A man’s body fat should range from 15 to 25 percent through a lifetime and woman should be 15 to 25 percent to maintain optimum metabolism and health. You generate white fat by consuming too many calories and not burning them off. So you should optimize your brown fat function and manage your white fat load by eating healthy diet in moderation, staying active, reducing stress and leading a mindful lifestyle.