How Melatonin Boosts Calorie Burning

“Researchers Study the Sleep Hormone’s Role in Browning Fat”

Melatonin boosts calorie burning primarily by stimulating the conversion of white fat that stores energy into calorie-burning beige fat. This process, known as browning, increases the production of body heat that also raises the body’s metabolic rate and energy expenditure. This boosts regulation of sleep onset and helps manage appetite hormones throughout the night. Not surprisingly, exposure to cold can trigger metabolic keys that initiate browning.

If you're looking to activate your body's brown fat for weight management, a few simple lifestyle tweaks can help. Regular exercise and a good night’s sleep are great starting points. You can also incorporate specific foods into your personalized menu plan, such as spicy peppers, turmeric, green tea, and omega-3s. However, it's important to keep in mind that brown fat activation alone won't guarantee massive weight loss, as the calorie burn is relatively modest.

To naturally encourage your body to burn fat rather than carbs, prioritize sustainable lifestyle changes over quick fixes and supplements. Incorporate strength training to build new muscle mass, eat more protein-forward fiber-rich foods, and add moderate cardio to your routine. Cutting back on processed foods with added sugar, fat and salt will also help boost your metabolism, as you train your body to convert white fat into brown fat that can be used as fuel.

Does weight-loss science support browning?

Studies show the science of ongoing weight control supports the concept of fat browning. For starters, melatonin stimulates the conversion of standard white adipose tissue into metabolically-active beige fat through the process of thermogenesis. A recent review of 23 existing studies on melatonin supplementation found that doses of 8 mg or less per day led to improvements in weight loss, body mass index (BMI), and waist circumference compared to a placebo. By boosting specific proteins in your cells, melatonin actually enables brown adipose tissue to burn calories and produce heat. For maximum benefit, experts recommend combining melatonin with another lifestyle options such as sleeping in a cooler room, which is a natural brown fat activator.

PROTEIN FORWARD STRATEGIES TO BURN FAT

Generally speaking, protein-forward strategies for fat loss involve consuming about a gram of protein per pound of body weight by focusing on lean sources like chicken, fish, Greek yogurt or leafy greens to help boost satiety and avoid unwanted food cravings. But, protein isn’t stored by the body, so it is important to consume the macronutrient during meals or snacks throughout the day. Moreover, you can anchor your meals by positioning your protein choice as the center of each meal rather than as an occasional side dish.

Pairing lean sources of protein with non-starchy vegetables like broccoli or asparagus can maximize feelings of fullness and help to stabilize your blood sugar levels throughout the day and night. You can keep portable protein-first snack foods like hard-boiled eggs, yogurt, or tuna packets on hand to prevent impulsive eating, especially as bedtime approaches at night. Plus, you can consider combining high protein food intake with resistance training three times a week to increase fat burning, while restoring, preserving or gaining muscle mass.

The reason that MRC Murfreesboro’s protein-first approach works so well is because protein has a high thermic effect that causes the body to burn more calories to digest it. This reduces the release of appetite-stimulating hormones like leptin, and helps preserve metabolism-boosting muscle. It is also highly recommended to reduce or eliminate your intake of nicotine, caffeine, and alcohol in the evening, as these substances can easily disrupt your body's sensitive melatonin production and regulation of your sleep-wake cycle.

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The best proteins for weight loss are high-quality, low-calorie options that maximize satiety. These healthy foods boost metabolism, reduce hunger, and help to retain muscle mass during a deficit of daily calorie intake. As for melatonin supplementation, casein protein provides fast-digesting or sustained release options to keep you full throughout the day and night hours. If you’re struggling to sleep, contact Metabolic Research Center Murfreesboro today. One of our weight loss coaches will be in touch to discuss how you can get a good night’s sleep and still enjoy the weight loss benefits of a protein-first, low carb diet. After all, the quality of sleep you get isn’t just about getting through your daily grind; your gut-brain-melatonin axis is directly linked to increased risk of heart disease, high blood pressure, diabetes, kidney disease, stroke, and obesity.

*NOTE: Generally speaking, melatonin supplementation should be avoided by pregnant or breastfeeding women, those with autoimmune disease, or individuals taking immunosuppressants, blood thinners, or certain blood pressure medications.