What is fat?
The main storage form of fat is triglyceride molecules. Countless triglyceride molecules are mixed with water and stored in adipocytes.
Usually, the number of fat cells in adults is relatively fixed, and it is only possible to increase the number of fat cells when they reach 70% of their normal weight. Otherwise, most cases of obesity only increase the volume of fat cells.
Fat metabolism process:
Decomposition: Triglyceride molecules (fat) → 1 molecule of glycerol, 3 molecules of fatty acids.
Transport: Timely transport of glycerol and fatty acids through the bloodstream. Glycerol is transported to the liver and converted into glucose. Fatty acids are mainly transported to muscle cells.
Oxidation: Fatty acids are oxidized to carbon dioxide and water in muscle cells (mitochondria).
Finally, carbon dioxide is expelled through respiration. Water is excreted through urine and sweat.
How to improve fat metabolism?
We need to start from three aspects: decomposition, transportation, and oxidation.
Accelerate fat breakdown: Fat breakdown is controlled by hormone sensitive lipase (HSL). The higher the HSL activity, the higher the decomposition efficiency.
How to activate HSL?
① Dietary control: The lower the insulin, the higher the HSL activity. Control the intake of carbohydrates to prevent excessive blood sugar rise.
② Persist in exercise: The higher the adrenaline, the higher the HSL activity.
Accelerate fatty acid transport:
Fatty acids bind to blood albumin for timely transport to various cells, especially muscle cells.
The decomposed glycerol and fatty acids are free in the intercellular space. If not transported in time, they will be re stored and stored in adipocytes.
How to accelerate operation?
① Supplementing with vitamin C, maintaining a healthy vascular environment, and accelerating blood circulation.
② Supplementing flavonoids, polyphenols and other antioxidants helps dilate blood vessels and accelerate blood flow.
③ Drink plenty of water to promote tissue fluid circulation and blood circulation.
④ Persist in exercise to enhance enzyme activity during transportation.
Strengthen fatty acid oxidation
The oxidation of fatty acids mainly occurs in the mitochondria of muscle cells.
Exercise, especially resistance training, can effectively improve mitochondrial oxidation efficiency and promote fat metabolism.
