As the winter weather gets colder, warm sunshine is especially precious. When the weather is nice, many people choose to go to the park to get in touch with nature through sunbathing. There are many benefits to sun exposure, besides the fact that we know it synthesizes vitamin D. Sunbathing can also help you lose weight.
In 2018, Dr. Peter E. Wright, director of the Diabetes Research Institute and professor of pharmacology at the University of Alberta in Canada, led a team of researchers who first discovered that under experimental conditions, human subcutaneous fat cells can sense blue light stimulation from sunbathing, and when exposed to different intensities of blue light, subcutaneous fat cells actively excrete lipids, promote lipid burning, reduce fat storage, and shrink significantly.
For the results of this study, in layman’s terms, sunlight can prevent the body from storing large amounts of fat, and sunbathing can make people slimmer than they would otherwise be.
How Sunbathing “Burns” Fat
UV rays speed up metabolism
Girls are afraid of UV rays, but they’re not useless. One study found that moderate UV rays help release a key chemical (NO) that helps reduce weight, thereby delaying the onset of obesity and type 2 diabetes.
Exposure to sunlight releases nitric oxide in the skin, which plays a key role in metabolism. A recent study published in Diabetologia showed that low doses of ultraviolet radiation (UVR) prevented weight gain in male mice fed a high-fat diet.
Previous human studies have shown that nitric oxide lowers blood pressure and unblocks blood vessels, and this new study suggests that moderate sunlight exposure is beneficial to health. Nitric oxide is released by the skin when it is exposed to the sun’s ultraviolet rays. Experts believe that nitric oxide has the potential to avoid harmful metabolic diseases, such as diabetes.
Sunbathing Reduces the Synthesis of White Fat
Researchers at the Alberta Diabetes Institute (ADI), studied the effects of sunlight on white fat cells under the skin. The study found that, unlike brown fat, white fat is fat that can be pinched and is usually found under the skin; it is called bad fat because it stores calories that can be burned for energy.
If metabolism is dysregulated, white fat can lead to cardiometabolic abnormalities such as obesity, diabetes, and heart disease. Researchers are working on a genetic engineering method to make these white fat cells produce insulin when they are exposed to light. By chance, they discovered that white adipose tissue cells contract when exposed to blue light from the sun, a visible light that enhances concentration and mood during the day.
To further test their findings, the scientists collected white adipose tissue samples from patients undergoing bariatric surgery and examined the effect of the sun’s blue light on the fat cells.
The Results Confirm This:
When the sun’s blue light wavelengths penetrate our skin and reach the fat cells underneath, the size of the lipid droplets decreases, and they are released from the cells. In other words, when exposed to sunlight, it is our cells that do not store too much fat but burn them.
Sunbathing Can Help Burn Fat and Also Boost Vitamin D Levels
Vitamin D, also known as the sunshine hormone, is a fat-soluble vitamin that can be obtained from foods or supplements rich in vitamin D. However, the best way to get it is through sunlight exposure, which is recommended for at least 5-30 minutes a day. Vitamin D, synthesized by sunlight, can also help with weight loss.
Some data suggest that getting enough vitamin D can reduce body fat. Vitamin D levels of 20 ng/mL (50 mmol/L) can promote strong bones and overall health. A study of 218 overweight and obese women found that. All were calorie restricted and engaged in exercise routines. Half of the women received vitamin D supplementation.
The results found that women who met vitamin D requirements lost more weight than those who did not have adequate levels, with an average weight loss of 7 pounds.
Another study provided 12 weeks of vitamin D supplementation for overweight and obese women.
At the end of the study, these women did not lose weight, but those with high vitamin D levels were found to have lost more body fat. In conclusion, getting enough vitamin D may help with weight loss, reduce body fat, and lower the risk of obesity.
How Vitamin D Helps with Weight Loss
Inhibits fat cells from storing fat
Studies have shown that vitamin D may reduce the formation of new fat cells in the body. It may also inhibit the storage of fat cells, effectively reducing the accumulation of fat.
Increases serotonin levels and relieves appetite
Vitamin D can increase levels of serotonin, a neurotransmitter that affects everything from mood to sleep regulation. The 5-hydroxytryptamine in serotonin can help control appetite, increase satiety, reduce caloric intake, and aid in weight loss.
Relieving leptin resistance
Leptin, also known as the satiety hormone, is a hormone that stops when you’re full. People who are sensitive to leptin do not overeat and have a hard time eating too much. It relieves leptin resistance, so you will naturally eat less and not overeat.
Vitamin D can relieve inflammation
Vitamin D (2400 IU) reduces pro-inflammatory substances, such as mRNA MCP-1, and increases anti-inflammatory substances, such as lipocalin. Inflammation is a major cause of obesity, so for those who plateau, try vitamin D supplements.
Conclusion
If you are afraid of sunbathing, or don’t usually have time for it, and feel you have a good appetite, consider taking a vitamin D supplement. However, a high intake of vitamin D supplements can be toxic, so consult a medical professional if your intake exceeds the upper limit of 4,000 IU per day. It is recommended that adults aged 19 to 70 years consume at least 600 IU (15 micrograms) of vitamin D per day.
