Introduction
Fats are found between internal organs, under the skin, and in the inner bone cavities. They are known to provide insulation and are responsible for the flexibility and structure of cell membranes. Moreover, fats aid in substance movement regulation in the cell membranes and maintain cholesterol and blood pressure levels in the body. Their primary role in the body is to primarily store and release energy. They are able to hold a lot of energy compared to carbohydrates for the body’s future use, which make them suitable for the role of reserving it. However, excessive fat storage is unhealthy for the human body, such as increasing the risk of heart disease. The surplus fat can be reduced by burning fat which can be initiated by activities such as exercise that require energy.
Process of Fat Burning
When the body is deprived of calories to provide energy or is kept under an exercise regimen, it starts to burn fat by using the stored energy for activities. Fat is held in the fat cell in triacylglycerol form. The physiological process of burning fats requires them to be liberated from the adipocytes using complex enzymatic or hormonal pathways, as it does not happen in the fat cell (Prologo, 2022). The brain stimulates the fat cell to release fat into circulation or the bloodstream in the form of fatty acids and deliver it to the tissues where energy is needed through the blood.
More energy packages are transported to muscles that require energy as blood flow increases. The fatty acids are deposited in the mitochondria by lipoprotein lipase via the carnitine shuttle system, where they are burned. The fat cell shrinks after the fatty acids are released, which accounts for the leaner look when the body gets rid of excess fat (El-Zayat et al., 2019). Following this, the fat cells remain drained, leaving them useless. Therefore, the body does not necessarily lose fat cells as the process only involves emptying these storage tanks to be used for the provision of energy when needed. The body absorbs emptied fat cells due to their short lifespan and does not replace them.
Enzymes that Help in Fat Burning
Fat burning is stimulated by various hormones, including hormone-sensitive lipase (HSL). Activities such as exercise, change in the concentration of hormones glucagon and epinephrine, adenosine triphosphate (ATP), as well as other molecules in muscle cells, initiates the activation of HSL, referred to as a fat-burning enzyme. The primary role of HSL is to mobilize stored fats, which helps release fatty acids from the fat cells for them to be transported to the bloodstream (El-Zayat et al., 2019). The HSL enzyme hydrolyzes triacylglycerol or diacylglycerol molecules which releases fatty acids to be used to supplement energy needs in various tissues in the human body.
The thyroid hormone (TH) is significant in controlling metabolism in the body. It is secreted following the release of thyroid-stimulating hormone (TSH) from the pituitary gland. TSH promotes the production of triiodothyronine and thyroxine in the thyroid gland, which is used to improve metabolism in various body tissues. Therefore, the main effect of TH is to enhance the metabolic rate of the body, which requires energy supplementation. The secretion of thyroid hormone is increased in cold weather to compensate for the increased loss of heat during this process (Litwack, 2018). For this reason, TH initiates the breaking down of brown fat to help produce the heat required to maintain the body temperature, especially in cold climates.
Role Growth Hormone
The human growth hormone (GH), also referred to as somatotropin, is secreted by the somatotropes in the pituitary gland anterior globe. It is significant in helping the human body build muscle which aids in fat burning (Wang et al., 2021). The sufficient release of good GH levels depends on getting enough sleep. This is because inadequate sleep lowers the secretion of growth hormones, inhibiting the body’s ability to recover from exercise, thereby limiting energy uptake, which then interferes with the fat-burning process. Enough sleep allows the body to produce the right amount of GH to enable the body to take up energy and help in fat loss in the process.
Additionally, GH helps promote lipid metabolism in the human body. Tissues require a lot of energy to promote effective growth. GH activates adipocytes to break down fat and free glycerol and fatty acids into the bloodstream, thereby enhancing fat loss. This makes it necessary for cells to consume proteins for their growth. Furthermore, GH can initiate accelerated lipolysis, which helps with fat loss (Lewitt, 2017). Lipolysis is a metabolic process that enhances the breaking down of fatty acids to help fat cells shrink and enable weight loss. Moreover, the growth hormone blocks the reentry of fatty acids into the adipose tissue by inhibiting lipoprotein lipase.
Role of Stress in Inhibiting Fat Loss
Stress stimulates the continuous secretion of cortisol hormone in large amounts. Due to stress, the human body tends to hold onto fats which inhibits the release of fatty acids following the massive secretion of cortisol into the blood (Chao et al., 2017). In addition, the distribution of the cortisol hormone in the body raises hunger levels forcing a person to consume more food which interferes with the fat-loss process, particularly in the abdominal region (Xenaki et al., 2018). Excessive accumulation of visceral fats contains severe health consequences considering it surrounds vital organs in the body and enhances the release of fatty acids into the bloodstream, which raises insulin as well as cholesterol levels.
Severe stress stimulates more blood glucose which results in increased insulin levels. The boost in insulin secretion allows the hormone cortisol to promote insulin resistance in the human body, enhancing visceral fat accumulation in the human body (Kumar et al., 2022). High insulin levels push the human body to absorb more sugar from the blood and force the adipose tissue and muscles to store more fat and glycogen. During stress, the body tends to ensure that a sufficient supply of energy is available and that the levels of blood sugar do not drop. For this reason, an individual is forced to increase carbohydrate consumption since cells cannot use the circulating sugar, which blocks the utilization of stored fat for energy.
Importance of Protein
Protein enhances the secretion of glucagon from the pancreas, which is considered as an insulin antagonist hormone. Maintaining low insulin levels enables the body to effectively utilize and have access as a fuel source. Glucagon helps promote the breakdown of glycogen and enhance glucogenesis in the liver, thereby promoting fat use. Additionally, glucagon activates the enzyme adenylate cyclase, which stimulates cyclic adenosine monophosphate (AMP), which triggers HSL, thereby promoting fat burning. Moreover, proteins help spur the release of growth hormone from the pituitary gland (El-Zayat et al., 2019). The growth hormone released works on the fat cells to enable them to secrete glycerol and fatty acids into the bloodstream to be transported where energy is needed.
Moreover, proteins help provide the building material needed for tissue growth. For this reason, increased consumption of protein enables the body to remain in a positive nitrogen balance which promotes metabolic rate elevating greater expenditure of energy. Additionally, protein enhances body metabolism as it needs more energy to be digested as compared to fats, carbohydrates, and macronutrients. For this reason, the thermic effect of food (TEF) rises, which in turn increases the number of calories burnt by the body during the day, which promotes fat loss (El-Zayat et al., 2019). Furthermore, proteins contain strong appetite-suppressing effects by stimulating the secretion of cholecystokinin (CCK) in the stomach cells that signal the brain of the stomach’s fullness.
Role of Enzyme Creatine
Creatine is essential in enhancing the metabolism of nitrogen and amino acids, particularly methionine and arginine. The metabolism of amino acids enables the increased use of energy, which can be obtained from stored fat, thereby enhancing fat loss. Additionally, the enzyme creatine helps deliver energy to cells, especially muscle cells, all over the body. The enzyme is transported through the bloodstream to be used by the skeletal muscle and the brain to provide the energy needed to perform their activities (Bonilla et al., 2021). Moreover, the enzyme creatine aids in increasing lean muscle mass and enhances faster muscle recovery after a strenuous exercise which necessitates the breakdown of fats to provide the needed energy.
Importance of Water
Water is an essential component in enhancing the overall body metabolism, which in turn helps burn more fat to support the process. Increased consumption of water stimulates lipolysis, which then burns stored fat to produce energy (El-Zayat et al., 2019). Additionally, water intake promotes body hydration which expands the cell volume, which enhances fat burning and eventually helps with fat loss. Moreover, more water intake increases insulin sensitivity promoting fat breakdown, which enhances weight loss. This reduces food intake to enhance the mobilization of the release of fatty acid to be used for energy provision, which helps the body burn stored fat.
The Triangle Rule of Water, Carbohydrates, and Sodium
Low carbon intake causes a drop in insulin levels in the body which could promote the loss of water and sodium. Sodium is essential in regulating the levels of water in the body (Bankir et al., 2017). Therefore, the amount of sodium consumed directly affects the body’s ability to eliminate or hold water. Moreover, increased carbohydrate intake stimulates water retention contained in glycogen molecules, increasing weight gain. Individuals are required to lower sodium intake to 1500 milligrams per day and limit carbon consumption to 45% of daily calorie intake (Busch, 2020). This will help reduce water retention in the body, which will promote weight loss.
Difference Between Insulin Resistance and sensitivity
Insulin resistance is associated with high carbohydrate and processed diets which force the body to perform the digestion process quickly. For this reason, pressure is put on the pancreas to secrete more insulin than needed, leading to insulin resistance. Additionally, a body that is insulin resistant tends to contain high amounts of fatty acids in the blood (Petersen & Shulman, 2018). Insulin resistance can be reduced by eating low-carbohydrate and soluble fiber foods. On the other hand, insulin sensitivity enables cells to effectively use the blood sugar for energy and allows the body to easily drop excess weight.
Conclusion
In conclusion, fat burning is stimulated by strenuous activities such as exercise. For fats to be burned, they will have to be released from adipocytes and then transported to tissues with energy demand. The process is catalyzed by the thyroid hormone and hormone-sensitive lipase. The GH promotes amino acid transportation to cells and lipid metabolism. Stress enhances the release of cortisol and increases insulin levels, promoting resistance to the hormone. Proteins foster the release of GH and glucagon, increase metabolism, and inhibit appetite. Creatine helps elevate nitrogen and amino acids metabolism, which boosts energy use. High water consumption stimulates lipolysis, while low carbohydrate and sodium consumption lead to a drop in insulin levels. Insulin resistance is associated with high amounts of fatty acids in the blood, while sensitivity to the hormone promotes the effective use of blood sugar, thereby promoting weight loss.
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