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Claire Sanders

Posted on April 11 2017

Inflammation and fat have a very cozy relationship. Excess fat provokes chronic and systemic inflammation, while inflammation in turn, keeps the body from burning the fat! It’s a never-ending cycle, unless you make a concerted effort to subdue the inflammation and burn through the fat once and for all. We have some tips below, but let’s first take a look at a recent study published in Cell Reports that uncovers just how inflammation is sabotaging your weight loss efforts.


Previous studies on mice have revealed a cell conversion process that helps move weight loss along. Exercise, cold temperatures, and the sleep hormone melatonin are all thought to activate the conversion of white fat cells to brown cells, which help promote weight loss.

'The more brown cells you have, the more fat you will shed, because brown cells help burn fat for energy'.

Researchers from the University of Bonn in Germany discovered that inflammation blocks this major signaling pathway AND HAour ability to convert white fat cells to brown cells and burn the fat.


The most dangerous kind—visceral fat! There’s subcutaneous fat, the fat that hangs out just under the skin…you know, the kind you can pinch…and then there’s visceral fat, which wraps around your internal organs and greatly increases your risk for terminal diseases such as heart disease and cancer. Visceral fat, otherwise known as belly fat, increases your risk of stroke, cardiovascular disease, and hormone imbalances, and provokes inflammation, thereby interfering with cell conversion.


If you’ve been stuck in the inflammation-fat cycle, please don’t be discouraged. You can lose that visceral and subcutaneous fat! It just takes some focused dedication to a few life adjustments.

1) Healthy Eating and Portion Control: Out with the processed bagged, boxed, and frozen foods full of health-compromising additives and preservatives, and in with real foods, like lean protein, fruits, veggies, and gluten-free whole grains…all grown in healthy soil. Choose organic and avoid sugar as much as possible. And don’t forget to control those portions and listen to your body when it says that it’s full.

2) High Intensity Exercise and Strength Training: Spending an hour a day on the treadmill, or doing some similar type of long-distance cardio, can sacrifice your weight-loss efforts. Too much cardio decreases testosterone and increases the stress hormone cortisol, which instigates inflammation, activates appetite and fat storage, and makes it much more difficult to adequately recover from exercise during rest periods.

3) A better exercise plan is to engage in high-intensity exercise 3 times a week. Work at 90-100% of your maximum effort for 30 to 60 seconds. Take a 30-60 second rest, and repeat for 4-6 more rounds of high intensity. The fat should start to shed after a few weeks of dedicated high-intensity performance.

4) High-intensity training should be coupled with strength training at least twice a week. In between, prioritize sleep, and do your best to stress less. Implement a yoga and meditation practice to help alleviate the chronic inflammation that may be keeping your fat stored in excess.

5) Sprinkle in some Cayenne Pepper: For a metabolism boost, add in some cayenne pepper to your diet. It will raise your heart rate, cause you to sweat, and it’s one of the best foods for lowering inflammation!

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