The goal of every human being is to burn enough fat at all times in order to prevent the fat pads from growing on the body. Fat burning means all chemical reactions in the body that have to do with the absorption, splitting, processing and excretion of fat and its fatty acids. In order to simplify the explanation, the human body is regarded as a motor.
Like a motor, the body also needs fuel to perform the tasks it needs (running, walking, working, doing sports, etc.). And the more the body moves, the more fuel it needs. Calories are the unit in which fuel consumption is measured.
Every person has an individual calorie requirement (fuel requirement) based on his or her physical condition and lifestyle. The term fat burning is to a certain extent self-explanatory, as fat is burned during this process. During a sporting performance, the body needs correspondingly more fuel to cope with the strain.
The body draws this energy from, among other things, the fat pads that are distributed throughout the body. The fat from the fat pads is broken down and transported via the bloodstream to the required location. The fats are then broken down into fatty acids and then converted into energy through oxidation (chemical reaction involving oxygen).
Like many other chemical processes in the body, the process of fat burning takes place continuously as the body needs to be continually supplied with energy. The more energy the body needs, the more fat burning is stimulated. People who do sports therefore have a higher fat burning rate than people who do less or no sports.
Among other substances, many hormones are involved in fat burning, which among other things decide whether fat should be stored or burned. The best known hormones are the growth hormone (somatropic hormone) and the thyroid hormones (insulin and glucagon). The growth hormone is responsible for the growth of the body and limbs, especially in the first few years of life.
This hormone does not always work, however, but only becomes active at night for a little over an hour. The main task of the growth hormone is to break down fat from the body’s fat pads and convert it into the energy required. The body is thus supplied with new energy overnight and after getting up you usually feel rested and fit for the new day.
To do its job effectively and thoroughly, the growth hormone always needs sufficient protein, vitamin C and vitamin B6. Another hormone is glucagon. It is produced in the pancreas and is an opponent of insulin, which is also produced in the pancreas.
Glucagon is responsible for regulating the blood sugar level. In human blood there is always a certain amount of sugar in the form of glucose. If this level drops below a certain level, the pancreas becomes active and produces glucagon.
This then ensures that the blood sugar level rises again and does not become too high. In special situations, in danger or under shock, this can happen very quickly. A lot of fat is then released in a short time and converted into energy.
Similar to the growth hormone, glucagon also requires a sufficient supply of protein. Insulin, which is also produced in the pancreas, has the task of lowering the blood sugar level again if it is too high. So insulin and glucagon complement each other and both ensure that our blood sugar levels remain under control.
However, eating food that is very rich in carbohydrates can cause the metabolism to get confused. Then insulin ensures that muscle cells and fat cells open up to store energy and fat. A healthy sugar metabolism is therefore important to keep its fat burning process in order.
In addition to the three hormones mentioned above, the thyroid gland also produces other hormones that are involved in fat loss. They enter the body’s circulation via the bloodstream and regulate body temperature, heart activity and fat loss. In addition to these hormones, there are other substances that have an influence on fat burning.
They partly promote fat loss and can be provided to the body through a balanced diet.They include carnitine, linoleic acid, magnesium, methionine, taurine and vitamin C. Carnitine ensures, for example, the transport of fat to the body cells and thus contributes to fat burning. It can be supplied via poultry, lamb, mutton, ham and cheese. Linoleic acid ensures a healthy intestinal mucosa and thus ensures that sufficient fat is absorbed during digestion and converted into energy.
As a result, less fat also migrates into the body’s energy depots. Linoleic acid is mainly found in cold-pressed vegetable oils. A very important substance in fat burning is magnesium, as it is effective as a component of various enzymes.
Magnesium is mainly found in whole grain products and nuts. Methionine and taurine have a promoting effect on fat burning and stimulate many metabolic processes. Vitamin C on the other hand is essential for fat burning.
It ensures that a particularly large amount of fat is given into the combustion process and converted into energy. If you look at it all together, it quickly becomes clear that a balanced and healthy diet can make a major contribution to effective fat burning and boost it sustainably. Additional exercise supports fat burning enormously in the long run and ensures optimal energy production.
However, fat burning can also be inhibited by certain mechanisms. For example, whenever you eat sugar or food that is very rich in carbohydrates, insulin is secreted by the pancreas and fat burning is inhibited. A large part of the fat burning process takes place at night.
In order not to disturb these processes, one should not eat too many carbohydrates in the evening. The body needs this time to get fat from the fat pads and convert it into energy. A long night with enough sleep and few carbohydrates is therefore optimal to activate the fat burning process and let the fat pads melt away.