A lot of people are (at least vaguely) familiar with the term thermogenesis, but many are under the misconception that it applies only to metabolism and fat loss. These folks aren’t wrong — thermogenesis does affect metabolism — but there’s a vast deal more to it than that. 

Read on to discover all the ways thermogenesis impacts our lives, as well as how you can hack it as a fat loss tool.

What is Thermogenesis?

Thermogenesis is the production of heat, especially in a human or animal body. It’s also what’s keeping you alive right this very second. 

The reason behind this fact is that our bodies can only withstand a temperature in body temperature of ten degrees, and a rise of five degrees. Kinda crazy, right? Maybe even a little bit foreboding. Five to ten degrees isn’t exactly a lot to work with. Don’t worry though. Your body has you covered.

Within us all is something known as the Hypothalamus. Located in the center of your brain, the Hypothalamus is responsible for thermoregulation. Thermoregulation is your body’s process of finding a temperature balance. Two examples:

  • When you’re really cold your hypothalamus can cause your muscles to shiver, as a result, increasing your metabolism and therefore raising your temperature. 
  • Alternatively, if you get too hot your hypothalamus causes you to start sweating. That, in turn, will lower body temperature.

Thermogenesis and the Metabolism

What’s important for our purposes, however, is the interaction between thermogenesis and metabolism, specifically how thermogenesis can increase basal metabolic rate. 

Thermoegenesis is a metabolic process in which your body burns calories to produce heat. This can be accomplished in several ways, such as:

  • Exercise
  • Diet
  • Environmental temperature. 

Now, obviously we can’t rely (much) on environmental temperature to make the physique changes we desire, which is where diet induced thermogenesis and exercise induced thermogenesis comes in.

Exercise Induced Thermogenesis

That moment when you realize your gainz have somehow started a fire, but you can’t stop training because you’re too busy incinerating fat stores.

During exercise, your muscle cells burn calories in order to provide energy for muscle contraction. Although most of the energy goes to propel the contraction, considerable amount of the energy is “lost” as heat.

This thermogenic process is why your body temperature goes up during exercise and why you begin to sweat. The harder you exercise, the more energy is wasted as heat. Although the major energy-burning effect of exercise is still the actual muscle contraction (and overall muscle stimulation), you do burn considerable amount of calories as heat and, until studies start proving otherwise, the more calories you burn, the more weight you can lose.

Sadly, we can’t all be training 24/7 in order to burn those extra calories and reap the benefits. But that’s not a big deal. We can always optimize our diets to integrate foods that have a thermic affect in order to burn more throughout the day.

Diet Induced Thermogenesis

Thermogenic substances are naturally present in several food items. 

  • Caffeine in coffee, tea and chocolate
  • Catechins in green, white and oolong tea
  • Capsaicins in red chili peppers can promote weight loss by temporarily increasing thermogenesis in your body. 

A study published in the International Journal of Obesity in 2005 reports that eating these thermogenic ingredients can boost your metabolism by 4 percent to 5 percent and fat burning by 10 percent to 16 percent.(1)

Other Foods With A Thermic Effect

The thermic effect of food (TEF) is defined as the increase in metabolic rate after eating. Any food that has a high percentage of its calories used during digestion raises the thermic effect and utilize more calories, thereby burning more fat in the process.

The thermic effect is one of the reasons why there are so many proponents of a high protein diet. Protein is, on average, the most naturally thermogenic macronutrient, because high protein foods create the most work for your body to digest. 

In case you’ve ever wondered why so many people claim that the best way to lose weight is to eat six meals a day, and support their argument by saying that eating multiple meals a day increases metabolism, now you know. It’s because they heard somewhere that protein can moderately increase thermogenesis. Even though that is true, what they often fail to mention is that this is specifically with proteins. But we should be ingesting enough protein to begin with so…

Bonus Tip: Six foods to incorporate into your diet for increased thermogenesis
  1. Whole Eggs
  2. Buck Feed Whey Protein
  3. Skinless Chicken Breast
  4. Salmon
  5. Almond Butter
  6. Bison

Now, there’s still one problem with relying solely on even a healthy high-protein diet for fat loss boosting thermogenesis.

Foods can only temporarily increase thermogenesis. This means that in order to make the most of food for thermogenesis we would have to be ingesting food constantly. I won’t go into the scientific reasons why this can backfire, because that’s an entire article in itself. Instead, I’ll leave it at this: Do you really want to live out of your Tupperware? 

I thought not. Which means that, of course, the only solution to hacking thermogenesis is to get an IV injection of caffeine going throughout the day. Right? Well…no. 

But before we get to the best way to optimize for consistent thermogenesis and fat loss, let’s just do a quick rundown of the epic benefits that increasing thermogenesis can deliver.

Benefits of Thermogenesis

  • May increase metabolic rate
  • May accelerate weight loss
  • Can warm you up on a cold day
  • Promotes added fat loss during exercise
  • Encourages healthy metabolic function

Supplement Induced Thermogenesis

By now it must be clear that thermogenesis is known to promote weight loss because it accelerates your body’s calories burn. And, obviously, we all love calorie burning for fat loss. But since we can only achieve so much through diet and exercise, it’s imperative that we equip ourselves with thermogenic supplements.

Many people see great success with their fat loss journeys by adding thermogenic supplements into their regimen. 

My two personal favorite thermogenic supplements are…

HEAT Fat Burner: 

A blend of metabolism enhancing thermogenics, water shedding agents, stimulants, and mood + motivation (positive) augmenters, HEAT is like throwing your fat cells into a fire. And its evil twin, HEAT Hardcore, is like, well…

Not to show my age or anything, but imagine your fat cells are the equivalent of Lemmings from that old PC game. They’re just doing their thing, wandering around underground, stumbling into rivers of lava one after another when suddenly, the biodome’s all powerful dictator (that’s you) decides to partake in the legendary fire-magic supplement known to the initiated as HEAT Hardcore. In doing so, you, the all-powerful, are essentially flooding those rivers, raising the tide, and thus drowning all your pesky unwanted fat stores in 2,200 degree lava.

Both HEAT and its evil twin HEAT Hardcore are fully loaded with clinically studied ingredients at their clinical dosages. To name the thermogenic ingredients:

Green Tea is one of the most clinically proven fat burning ingredients ever. A tested staple that may promote lipolysis (the body’s release of fat) through consistent use. *

Capsimax is a concentrated, trademarked cayenne pepper extract. The thermogenic effect of Capsimax is for lack of better articulation “extreme”. Internally heating one of the body’s biggest problem areas, the abdomen, has been shown to help eliminate stubborn fat, and promote a healthier, more aesthetic look. *

Caffeine: Great for energy, and as shown earlier, thermogenesis as well.

The biggest difference is that HEAT HARDCORE has a much higher amount of caffeine. Additionally, HEAT HARDCORE comes stocked with GBB (Gamma-butyrobetaine), which has been shown to elicit thermogenesis, and increase the production of the very beneficial ingredient, Carnitine. 

  • Thermogenesis: Help cast your fat stores into the fiery pits of Hades.
  • Metabolism Support: Calories are simply a measurement of energy. When the body has excess energy, it stores them away as fat in case of emergency. An accelerated metabolism burns through calories before they stow-away in your gut.
  • Healthy Hormone Levels: Hormones dictate fat loss. Optimize your hormones and you’re already miles ahead of your competition.
  • Focus, Mood, Motivation: HEAT delivers the focus to function even on a calorie deficit, elevates mood to keep you from emotional eating, and provides the motivation to keep you at your best — both in the gym and the kitchen.
  • Nutrient Utilization: Wasted nutrients don’t do anyone favors. Especially when on a quest for fat loss.
  • Water Shredding: No one likes feeling or looking bloated. Added bonus of thermogenesis, the sweating helps you shed water. 

(To stock up on HEAT, HEAT For Her, or HEAT HARDCORE, utilize this handy little link.)

RACKED: Fat Burning BCAAs

This revolutionary Branched Chain Amino Acid formula combines the muscle recovery and stamina boosting powers of BCAAs with the insane fat loss benefits of thermogenesis. To name one specifically…

GBB for the win, again. Not only does GBB enhance carnitine production, it is also a serious sweat-amplification agent. So, what sort of benefits can you expect from RACKED BCAAs?

  • Encourages Muscle Growth
  • May Accelerate Muscle Recovery
  • Might Increase Protein Synthesis
  • Scorching Sweat Sessions
  • Inferno Fat Incineration
  • Hyper Hydration

(To equip RACKED for your fat loss journey, venture through this fast travel link.)

Conclusion

In summary, if you really want to accelerate your fat loss goals, incorporating tweaks to increase thermogenesis throughout the day is of critical importance.

We trust you to make the necessary life changes with diet and exercise. And we even trust you to make the smart decision to supplement your healthy, thermogenic lifestyle.

Head on over to the site now to stock up on the best fat-burning supplements around!

Logan Peterson

Logan Peterson is an avid writer and an unprofessional, non-competitive bodybuilder. Logan has several degrees, all of which he made up to sound more credible (for obvious reasons, Legal said he can’t list them). In truth, he simply has an insatiable curiosity. After eleven years of obsessive research, he knows too much about fitness, nutrition, and supplementation for his own good. Despite all appearances, he’s fiercely nerdy. Outside of fitness, his passions are reading and writing; his genre interests run the gamut from litrpg to satire. Due to ADHD, he’s currently working on several novels, and will likely publish all of them at once. And yes, he wrote his own bio...in third person.

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