Body fat management has a different approach in Germany. Noticing how people living in Germany value their health reveals something special about the Germans. Unlike other cultures that see fat as completely bad, German publications such as HausArzt Gesundheit take a different perspective. I started to realize how amazing our bodies are during my studies at the University of Oldenburg.
Not All Fat Is Created Equal: The Brown vs. White Story
Most people view body fat as a bad thing, but this is not accurate. Actually, our bodies have a variety of fat tissues that have various roles. In German medical discussions, braunes Fett (brown fat) and weißes Fett (white fat) are major topics.
White Fat: More Than Just Storage
White adipose tissue, which accounts for about eighty percent of our body fat, mainly does the following:
- Energy is available during periods when less fuel is consumed.
- Shield from the cold.
- Cushioning to protect the important parts of the body
The majority of visible fat is stored as the subcutaneous layer on or just below our skin. Though too much of this kind of fat can cause appearance problems, it is necessary for health and unproblematic as long as it stays balanced.
The German Nutrition Society (DGE) states that healthy body fat levels for women are between 21-35% and for men they are between 8-24%.
Brown Fat: The Body’s Internal Heating System
What caught my attention the most was discovering brown adipose tissue, which has more in common with a power plant than a place for storing fat.
The fact that brown fat has lots of mitochondria is what leads to it being brown and beige in color. White fat cells stock up energy, whereas brown fat cells use up energy and mainly
- Burning calories allows the body to create heat.
- Spend more energy when feeling cold.
- It might affect the weight management and the overall health of your metabolism
A scientist from Ludwig Maximilian University of Munich, Dr. Alexander Bartelt, explains that part of our fat tissue is able to efficiently burn calories. Once activated, even tiny amounts can cause the body to use more energy.
Mapping Your Body’s Fat Distribution
I was amazed to see that fat accumulates differently for each person and how this affects our health.
Brown Fat: The Heating Plants
Most of the brown fat in adults can be found around:
- The neck is the section of the body where influences are felt throughout the spine.
- In the area around your collarbones
- In the region between your shoulders
Even though only 100-300 grams of brown fat are found in adults, according to study results from Charité University Hospital Berlin, it is still strongly involved in our physical activity. Evidence suggests that only 50 grams of active brown fat can help you burn 300 kilocalories daily, the same as if you ran for 30 minutes.
The Visceral Danger Zone
It is not the color that makes a fat type most worrisome, but its location. Fat that collects around the organs in the abdomen is the most dangerous for your health, regardless of your weight.
Unlike the pinchable fat below the skin, visceral fat accumulates around organs in the abdomen, such as the liver, stomach, and intestines. This tissue is very active when it comes to metabolism.
- Functions by secreting hormones and powerful kinds of chemicals.
- Can lead to heart problems.
- Supports the occurrence of insulin resistance and type 2 diabetes.
- May occur in those with regular body weights.
The German Center for Diabetes Research (DZD) considers that a waist measurement offers more information about how healthy a person is than just their weight. If a woman is 88 centimeters or more, she is at a much greater health risk, but for men, it is 102 centimeters.
Activating Brown Fat: The Cold Connection
Recent German studies have brought attention to the effect of cold exposure on the way brown fat is stimulated.
Ulm University’s research shows that if you are in temperatures of 16-19°C (60-66°F) for many hours each day, your brown fat cells may become more active. It could be the reason why I easily controlled my weight during my first winter in Germany, while maintaining it was trickier when it was hot back home.
Some other proven methods are
- Cold water treatments such as cold showers or taking ice baths.
- Taking part in outdoor sport or activity during the cooler months.
- Don’t keep the climate system turning at the same comfortable temperature.
Explaining the matter, Dr. Susanne Klaus states that upkeep of a soothing room temperature all year long can lower our natural metabolism.
The German Approach to Fat Management
What appeals to me in the German approach to weight is their balanced use of evidence, supported by science, rather than trying to eliminate fat completely. It is not recommended by German health professionals to demonize each and every type of fat in the body.
- Mediterranean diet: Eating lots of whole foods.
- Mixing cardio and lifting weights is good for your body.
- Being accepting of various body types and not just one “ideal” body.
- Checking metabolic health markers, as well as being weighed, are both part of regular health exams.
According to the German Federal Center for Health Education, BZgA, improving your health in the long run requires moderate changes in your habits that you maintain over time.
Moving Beyond the Scale
I believe the most important lesson I got in Germany is that body makeup is more important than just how heavy you are. Along with kilograms, German health practitioners take into account other considerations.
- Waist-to-hip ratio.
- The percentage of body fat and where it is found.
- Serum glucose, serum cholesterol and serum triglyceride.
- Ability and functioning of the physical body.
It is recognized that a person’s health affects more than just looks or a set of results.
The Bottom Line
Gaining knowledge about body fat and what it does made me view my body differently. Now I understand that fat is needed for my health, and I am working on a harmonious balance between different foods. It is clear from these types of fat that our bodies are much more complicated than health messages may make them sound. When Germans talk about health, they understand that this approach helps them remain healthy for the long run.
FAQ: Understanding Body Fat
Q: Is it possible to stimulate your body to build more brown fat?
Some studies suggest that both regular exposures to cold (16-19°C) and certain exercises can stimulate brown fat and make it grow over time.
Q: Is every type of belly fat unsafe?
A: The pinchable fat is less active and dangerous than the fat that surrounds your internal organs.
Q: What causes women to carry more fat in their bodies than men?
One reason women have increased fat in their bodies involves hormones that play a role in reproduction. This is part of what makes our body healthy and normal.
Q: Is BMI a good measure of the risks of illnesses tied to being overweight?
A: BMI cannot tell the difference between muscle and fat, nor does it consider where a person’s fat is located. Measuring waist circumference often reveals more about a person’s health risks.
Q: Is it possible for someone who is thin to suffer from excessive visceral fat?
A: Yes. Normal weight obesity, or skinny fat, describes people who look normal on the scale but have too much abdominal fat and are actually unhealthy.
