Difference Between White Fat And Brown Fat: Whenever we talk about the fat accumulated in the body, we often consider it only good or bad. But the truth is more complex than this. Fat is not just an element that increases weight, but works like an active system inside the body, which deeply affects our health. Research in recent years has made it clear that it is not just the amount of fat, but where it is stored in the body that makes the real difference.

What came out in the research?

A study conducted by the University of Glasgow revealed that despite following the same diet, fat accumulates differently in different people. In European people, this fat is mostly stored under the skin, whereas in South Asian people, especially Indians, this fat is stored around the organs inside the body, which is called visceral fat. This is the reason why diabetes and heart diseases are more common in Indians.

What do experts say?

Nutritionist Ryan Fernando said that fat acts like an endocrine organ, which produces hormones and affects metabolism. Therefore, the health of two people with the same weight is not the same. At the same time, according to Dr. V Mohan, Indians have less ability to store fat under the skin, due to which excess fat starts accumulating directly inside the body.

Difference between white and brown fat

There are different types of fat: white fat and brown fat. White fat is that which accumulates in the body and increases obesity and causes diseases. On the other hand, brown fat is beneficial for the body. It helps burn calories, controls blood sugar and improves heart health. Dr. Mohan explains that excess white fat increases inflammation in the body and can increase the risk of diabetes, heart disease and some cancers. At the same time, brown fat increases good hormones like adiponectin in the body, which is beneficial for metabolism.

Scientists are working on this

Scientists are now also working on how white fat can be converted into brown fat. However, this process has not been completely proven in humans yet, but research is going on in this direction. Professor Naresh Bal of Keet University explains that some natural elements like compounds found in black pepper and chilli can help in activating brown fat.

According to Dr. Natarajan Ganesan, the body does not burn fat just like that, but the quality of fat is as important as the quantity. That means healthy fats like nuts and olive oil are more beneficial for the body.

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Important role of lifestyle

Apart from this, our lifestyle also plays a big role. More processed food, sugar and less active lifestyle increase white fat in the body. The traditional Indian diet, which includes turmeric, ginger, green tea and spices, can help activate brown fat.

What is its impact in India

Its effects are now clearly visible in India. According to UNICEF’s Child Nutrition Report 2025, more than 27 million children and adolescents in India may be obese by 2030, which will be about 11 percent of the global burden. At the same time, data from the National Family Health Survey shows that obesity in adults has increased rapidly in the last few decades, an increase of about 91 percent has been recorded in women and up to 146 percent in men.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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Nowadays people advise to lose weight first to stay healthy and keep blood sugar under control. Everyone thinks that if weight is reduced then the risk of diabetes will also reduce. But the truth is that weight loss and fat loss are not the same thing. Many times the weight decreases but the fat present inside the body does not decrease and this is the reason why blood sugar and insulin sensitivity are not affected.

In fact, losing weight can reduce the body’s number i.e. the figure visible on the scale, but the real improvement occurs when the extra fat present in the body, especially the visceral fat accumulated around the stomach and liver, decreases. This fat becomes a major cause of insulin resistance. Which means that if you are struggling with the problem of blood sugar then it is more beneficial to focus on fat loss instead of just losing weight.

Weight loss does not mean fat loss

When people start dieting or exercising, their weight starts decreasing quickly. But the weight lost in the initial days is mostly due to water, glycogen and sometimes muscle loss. According to research, if muscles also decrease while losing weight, it can have a negative impact on blood sugar control. Because muscles are considered the most important means of converting glucose into energy. Which means that despite weight loss, metabolic health does not improve.

How does fat loss improve insulin sensitivity?

Fat loss means loss of fat tissue present in the body, especially visceral fat accumulated around the stomach and liver. This fat is at the root of insulin resistance. When this fat reduces, inflammation in the body reduces and the fatty acids that affect insulin also reduce. A research has revealed that just 10 percent reduction in total body fat increases insulin sensitivity by about 30 percent, even if the total weight does not change much. At the same time, not every fat deposited in the body is the same. Subcutaneous fat deposited under the skin is less harmful. But visceral fat accumulated around the organs is the most dangerous. This fat accumulates around the liver, pancreas and intestines and increases blood sugar. Fat deposited in the liver is so dangerous that it releases glucose in the body. Even if blood sugar is already high. This is the reason why many times even people whose weight appears normal become victims of diabetes. This is called metabolically obese normal weight.

Is it possible to lose fat without losing too much weight?

Actually, it is possible to reduce fat without losing much weight and this method is also considered healthy. Many people maintain muscles while reducing fat. This improves insulin sensitivity and improves metabolic health. Even if the weight on the scale does not change much. According to a research, people who combine resistance training with dieting have better blood sugar control than those who only diet. The reason for this is believed to be that the muscles absorb glucose and convert it into energy.

Effective methods for fat loss

• To lose fat, do resistance and aerobic training, which will maintain muscles and burn fat.
• Apart from this, take protein rich food for fat loss, so that there is no muscle loss.
• Include fiber, healthy fats and whole grains in the diet.
• Get enough sleep for fat loss, because lack of sleep increases insulin resistance.
• It is also considered better to avoid fast diets or extreme detox plans for fat loss.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

Check out below Health Tools-
Calculate Your Body Mass Index (BMI)

Calculate The Age Through Age Calculator