How to lose weight in a controlled way

Yes, we know. Sport and nutrition are key to maintaining a healthy life, but they are not the only resources we have to lose weight. In recent years, controlled exposure to cold has gained prominence as a complementary tool for body fat loss. Beyond diet and exercise, which remain fundamental pillars, recent studies are providing evidence about the metabolic effects of exposing oneself to cold in a punctual, strategic, and safe way.

Why could cold help to lose fat?

Exposure to cold activates a type of fat tissue called brown fat or brown adipose tissue. Unlike white fat (which stores energy), brown fat burns energy by generating body heat through a process called non-shivering thermogenesis.

This mechanism can increase total calorie expenditure, even at rest, and promote the use of fatty acids as fuel. That is, the body starts using its fat as energy simply to stay warm.

What science says

• Research published in Nature and The Journal of Clinical Investigation has shown that repeated exposures to cold temperatures (15°C or less) can significantly activate brown fat in adults.

• A study conducted by the National Institutes of Health in the USA indicated that sleeping in rooms at 19°C for several weeks increased the volume and activity of brown fat, improving insulin sensitivity.

Safe ways to incorporate cold into your routine

• Cold showers: Start with 30 seconds and progressively increase.

• Walks with light clothing in winter: As long as there are no health risks.

• Cold water immersion: With professional supervision or in specialized centers.

• Use of cryotherapy: Cabins that expose the body to very low temperatures for short times (1 to 3 minutes).

Additional benefits of exposure to cold

• Mood improvement: Cold can increase the release of noradrenaline and endorphins.

• Acceleration of muscle recovery: Widely used by high-level athletes.

• Immune system reinforcement: Moderate and progressive exposure to cold could improve the body's adaptation.

Important precautions

• Not recommended for people with cardiovascular pathologies without medical supervision.

• Avoid prolonged or extreme exposures if there is no previous experience.

• Does not replace a balanced diet or regular exercise.

Conclusion

Exposure to cold is not a miracle solution, but it can be an effective complementary tool to stimulate metabolism and promote body fat loss. As in any physical improvement process, the key is consistency, progression, and balance.

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