Adipose: Definition, How it Works, Functions, and Locations

Adipose tissue, more commonly known as fat, is a tissue found within the body that stores energy in what is known as a triglyceride. While adipose tissue is found all throughout the body, there are common areas that the connectivity tissue is often found, including the waist (hips), abdomen, thighs and breasts.

Fat plays a crucial role in the human body and acts as a reserve of energy, protects vital organs, and creates a protective layer that insulates the body from cold temperatures. The body stores its fat reserves in adipose tissue or fat tissue. These fat cells form a connective layer underneath the skin, but they also surround vital organs and grow inside bones.

Adipose cells are specialized cells that can store fat as triglyceride molecules through a complex process involving esterification. While the topic is quite technical, the following article will discuss adipose tissue and the role of fat in the human body at a level that is easier for the average reader to consume and digest.

What Is Adipose Tissue?

One of the key characteristics of adipose tissue is its loose connective structure. This structure allows adipose tissue to act as a protective layer around vital organs and underneath the skin.

What is Adipose Tissue
What Is Adipose Tissue?

Another key characteristic of adipose tissue is the ability to store energy in the form of fat. These tissues can be white, beige, or brown, and have a soft texture.

Adipose tissue represents anywhere from 15 to 25% of the total body weight in a healthy adult, with women typically having a higher mass of adipose tissues. However, adipose tissue can represent a higher percentage of the total body mass in obese individuals.

Adipocytes are the most important component of fat tissue since these cells store energy, but a comprehensive definition of adipose tissue should mention other elements, like preadipocytes, immune cells, or the ground substance that gives this tissue its connective structure.

What is the Other Term for Adipose Tissue?

The term adipose comes from the Latin word adeps, which translates to fat, especially in the context of describing animal fat or lard. Nowadays, it’s a medical term related to the storage of fat.

Fat tissue and fatty tissue are synonyms that refer to the same thing as adipose tissue. Fat tissue is the layman’s term, but medical sources often use fatty tissue and adipose tissue interchangeably.

What Kind of Tissue is Adipose Tissue?

Adipose or fat tissue is connective tissue. The purpose of connective tissues is to support other structures or separate tissues and organs.

Fat tissue relies on a ground substance that resembles a gel-like material to create a protective layer underneath the skin and around vital organs. This gel-like substance fills the space between the adipocytes and other cells. It’s a mix of proteins, carb molecules, and glycosaminoglycans, a type of molecule that combines carbs and proteins.

Adipose tissue maintains this soft and connective texture thanks to fibroblasts. Fibroblasts are fibrous cells that are responsible for producing collagen proteins that give adipose tissue its connective properties.

Fat tissue is also an organ of the endocrine system. The endocrine system controls the human body’s metabolism by regulating hormone production, energy storage, growth, stress response, and more.

As part of the endocrine system, adipose tissue absorbs fat cells in the form of triglycerides brought by the body’s network of blood vessels.

The adipocytes absorb these cells through esterification and respond to external stimuli such as cold temperatures, exercise, or fasting by liquifying these fat reserves and making them available to muscles and organs.

How Does Adipose Tissue Work in Our Body?

Adipose tissue acts as a reservoir of energy. When food containing fat goes through the digestive system, the intestine absorbs fat molecules and releases them into the bloodstream, typically lipoproteins.

Fat also comes from the liver. This organ can store fat released by the intestines but also metabolizes sugar into fat cells.

In a healthy individual with a well-balanced diet, the body will typically burn half of the fat content of a meal right away and store the other half. However, a low metabolic rate or a diet high in fat or sugar can result in adipose tissues storing more fat.

Lipoproteins travel through the bloodstream and reach adipose tissue thanks to endothelial cells that carry cells in and out of the bloodstream. Once lipoproteins are in the gel-like matrix of the adipose tissue, they will bind with preadipocytes. These cells will absorb them through an esterification process and metabolize them into triglycerides for energy storage.

Preadipocytes are juvenile cells that will eventually become adipocytes once they store fat. In their juvenile state, preadipocytes play an important role in releasing an enzyme that helps break down blood clots.

Existing adipocytes can also store new fat cells if they’ve released the content of their fat reservoir. On average, an adipocyte cell can live for ten years and will refill its fat reservoir six times.

Once adipocytes store fat in the form of triglycerides, this energy becomes readily available when the body needs it. Different events can trigger the liquefaction and release of these fat cells. This process depends on lipolysis, a complex phenomenon that regulates the use of calories based on the body’s needs.

Adipocytes can respond to the signals the nervous system sends when the body is cold, but these cells can also detect leptin levels, a hormone that signals the body needs energy as a response to exercise or fasting.

Once adipocytes release triglycerides into the gel-like substance of the fatty tissue, these cells can travel to the nearest blood vessel, enter it, and travel to the organs and muscles in need of energy.

Why Is Adipose Tissue Important in Our Body?

In the absence of a reliable source of food, adipose tissue plays a crucial role in survival by storing energy the body can use until the next meal.

In a modern society where people don’t suffer from famine, adipose tissue ensures that energy levels remain constant throughout the day. Storing energy for later prevents energy levels from spiking directly after a meal before rapidly dropping. It allows people to sustain a normal level of activity throughout the day without having to eat constantly.

Storing energy in the form of fat cells also ensures that humans can get more out of the food they eat. Without fatty tissue, the body wastes more calories since it’s unable to use all the energy right away.

Without fat tissue, producing enough food to keep up everyone’s constant needs to restore their energy levels wouldn’t be possible.

What Is the Purpose of Adipose Tissue in Our Body?

Adipose tissue serves different purposes, from storing energy to insulating the body from cold temperatures.

What are the purpose of Adipose Tissue in our Body
What Is the Purpose of Adipose Tissue in Our Body?
  1. Storing and Releasing Energy
  2. Protection Against Heat and Cold
  3. Controlling Satiety and Hunger
  4. Protecting Fragile Organs with Padding
  5. Preserving an Energy Balance
  6. Keeping Insulin Sensitivity in Tact
  7. Controlling Cholesterol and Glucose
  8. Producing Heat by Thermogenesis
  9. Converting Sexual Hormones
  10. Strengthening Immunity

1. Storing and Releasing Energy

On average, a gram of adipose tissue can store 33.5 kJ of energy. It’s the equivalent of a little less than seven calories.

Fatty tissue contains cells known as adipocytes that can metabolize lipoprotein into triglycerides and store these fat cells in a stable environment.

Adipose tissue helps the body stay active and adapt to its environment by releasing energy in the form of triglycerides. Muscles and organs can then turn these fat cells into energy to keep functioning without requiring nutrition.

2. Protection Against Heat and Cold

The layer of adipose tissue present underneath the skin acts as a barrier. Thanks to its fibrous structure, it acts as an insulation layer that limits heat loss in cold temperatures and helps maintain a healthy internal temperature when the weather gets warm.

Brown fat is a type of fatty tissue that also helps with regulating body temperature. Most people have brown fat around the kidneys, heart, chest, and adrenal glands.

When temperatures drop, brown fat responds by triggering a chemical reaction that releases heat and keeps key vital organs at a healthy temperature.

3. Controlling Satiety and Hunger

Fat tissue is an important component of the endocrine system. As such, it helps with regulating hunger and food intake.

Adipocytes produce a hormone called leptin in response to their fat content. Therefore, the more fat cells are available in storage, the higher the leptin level will be.

Leptin communicates with the brain by binding with neuroreceptors. If the brain is receiving plenty of leptin, it will release neuropeptides that create the sensation of satiety. When fat reserves diminish, leptin levels drop. In the absence of leptin, the brain releases neuropeptides that stimulate the appetite.

4. Protecting Fragile Organs With Padding

Adipose tissue forms a natural barrier that protects the organs. The fat layer underneath the skin can be as thick as an inch in the abdominal area. It can absorb impacts and even prevent cuts from reaching vital organs. Some studies have also found that higher levels of fat can protect against bone fractures.

Visceral body fat also creates a protective layer around the liver and intestines. This type of fat accounts for around 10% of the body’s total fat reserves in a healthy person.

5. Preserving an Energy Balance

Up to 75% of the total energy expenditure of a healthy individual can be attributed to the energy required to maintain the body at rest.

The human body needs constant calories to perform its basic functions. Adipose tissue ensures that energy is always available, even if it’s been hours since the last meal.

This slow release of fat cells also allows the body to absorb fat-soluble vitamins, including vitamins A, D, E, and K.

6. Keeping Insulin Sensitivity Intact

Insulin is a hormone produced by the pancreas. Its role is to signal to organ and muscle cells that they need to absorb the glucose present in the bloodstream to maintain the body’s energy levels. If insulin levels drop, glucose remains in the bloodstream, leading to high blood sugar levels.

The body’s response to insulin can vary based on how sensitive it is to this hormone. As a result, some individuals develop a resistance to insulin and require higher doses to absorb glucose. It’s one of the signs of diabetes, and these individuals require insulin injections to get their cells to absorb glucose.

Adipocytes help regulate insulin sensitivity by releasing adiponectin among other hormones. A healthy layer of subcutaneous fat also helps reduce the development of visceral fat in the abdomen, a factor that contributes to insulin resistance.

7. Controlling Cholesterol and Glucose

The lipoproteins that travel in the bloodstream to reach fatty tissue can carry cholesterol. Once this cholesterol reaches adipocytes, these cells absorb it and convert it to triglycerides for energy storage.

This storage mechanism helps maintain healthy cholesterol levels in the bloodstream. If an individual has a diet that is too rich in cholesterol, fatty tissues will become unable to store the cholesterol and will likely develop inflammation.

Fat tissues also help control glucose levels by releasing hormones that regulate insulin sensitivity. These hormones help the body absorb glucose and turn it into energy.

Fat cells also complement glucose when it comes to producing energy. Once the body runs out of glucose, adipocytes release fat molecules to maintain energy levels. Fat molecules contain twice as much energy as glucose and are easier to store since they don’t require water.

8. Producing Heat by Thermogenesis

Thermogenesis is the process of producing heat. It’s a key body function since it helps maintain vital organs at a safe temperature.

Thermogenesis turns food into heat. This process happens when the body shivers, but some fat tissues are able to produce heat without the shivering mechanism. These fat tissues are brown fat, which use a chemical reaction to turn calories into heat.

Besides keeping the body warm, thermogenesis helps eliminate any excess energy by burning it.

9. Converting Sexual Hormones

Adipose tissue creates and releases several hormones, including sex hormones. These cells also secrete an enzyme that turns male sex hormones into estrogen.

In women, this process supplements the estrogen levels produced by the reproductive system. In men, the production of estrogen by fat tissues helps support some sexual functions, such as the creation of sperm. However, an excess of adipose tissue can result in a hormonal imbalance.

There is a complex link between fat tissues and sex hormones. Sex hormones can have an influence over where fat tissue grows. For instance, women tend to have more subcutaneous fat while men typically develop more visceral fat.

10. Strengthening Immunity

Adipose tissue includes immune cells, including macrophages. These white blood cells help repair fat tissues, remove dead cells, and more.

Body fat plays an important role in the immune response, even though scientists don’t fully understand it yet. Research shows that having too much fat can result in inflammation.

Fat and immunity are also connected since healthy fat reserves are crucial for absorbing fat-soluble vitamins that support the immune system.

What Are the Types of Adipose Tissue?

There are two types of adipose tissue in the human body, white and brown adipose tissue. They differ in terms of appearance, location, and function.

1. White Adipose Tissue

White adipose tissue is the most common type of fatty tissue. It accounts for anywhere from 3 to 70% of the body’s mass, and is present under the skin, around organs, and in the bone marrow.

The primary function of white adipose tissue is to store energy. White adipocyte cells absorb and store fat cells and release them later when the body needs an energy boost.

White adipose tissue also creates a protective layer that protects important organs from injuries, insulates the body from cold temperatures, and generates hormones as part of the endocrine system.

White adipocytes are the most common cells in white adipose tissue, but beige adipocytes are also present. These cells share some of the characteristics of brown fat cells. For example, they store fat like white adipocytes, but they also have the ability to generate heat like brown adipocytes.

White fat tissue is beneficial because it helps the body conserve and regulate energy. It’s also a key part of the endocrine system.

However, too much white fat tissue is dangerous. It can lead to inflammation, insulin resistance, heart disease, and more.

2. Brown Adipose Tissue

Brown adipose tissue gets its darker color due to the adipocytes’ high mitochondria content. In addition, these organelles contain iron, a mineral that gives brown fat its darker color.

Mitochondria are organelles that use cellular respiration to produce energy. For example, in brown adipocytes, the mitochondria use glucose and fat to create heat.

Brown adipocytes have different cell structures. While white adipocytes have a large central fat reservoir, brown adipocytes store fat in the form of small droplets throughout the cell.

Brown fat cells become active when temperatures drop, after eating, or when the body develops a fever. In animals, these cells also start producing heat during hibernation.

The purpose of brown adipose tissue is to warm up the body without relying on the shivering response. Staying warm without having to shiver is a more effective way to use energy since the act of shivering requires energy.

In babies, brown adipose tissue makes up about 5% of the total body weight. Newborns need high levels of brown fat since shivering isn’t an effective way to produce heat due to the small size of their bodies.

Levels of brown fat drop over time. While newborns mostly have brown fat around the spine and shoulders, adults develop brown fat around the kidneys and heart. Brown fat is also present in the chest and spine areas.

Brown fat is a more effective alternative to shivering when the body needs to warm up, but it’s not as effective as white fat tissue since it requires glucose and fat to produce energy.

Where Are the Locations of Adipose Tissue in our Body?

Adipose tissue is a structural tissue and endocrine organ that is present throughout the entire body. The locations include Visceral adipose tissue (VAT), Subcutaneous adipose tissue (SAT), within bone marrow, within the heart, fat tissue in the breast, within muscles, hand palms, in eye sockets, and feet soles.

Where are the locations of Adipose Tissue in our Body
Where Are the Locations of Adipose Tissue in our Body?
  1. Visceral adipose tissue (VAT)
  2. Subcutaneous adipose tissue (SAT)
  3. Within Bone Marrow
  4. Within the Heart
  5. Fat Tissue in the Breast
  6. Within Muscles
  7. Hand Palms
  8. In Eye Sockets
  9. Feet Soles

1. Visceral Adipose Tissue (VAT)

Visceral Adipose Tissue or VAT represents around 10% of the total body fat in a healthy adult. Men tend to develop more VAT as they age.

This fatty tissue surrounds the liver, intestine, and other important organs in the abdomen. It can be difficult to notice since it lays deep within the abdomen’s tissue, but an excess of VAT typically results in an apple-shaped body.

Thanks to its proximity to the digestive system, visceral fat responds quickly to food intake and regulates energy and insulin levels accordingly. Plus, this layer of fat protects vital organs from shocks and injuries.

While visceral fat is crucial for energy storage and regulation, an excess of fatty tissue in the abdomen can negatively affect one’s health.

Having too much VAT increases one’s risk of developing diabetes and heart disease. It can also make some surgeries difficult to perform.

Fat cells can’t replicate, but they can produce a hormone that causes preadipocytes to become fat cells while stimulating hunger. High amounts of visceral fat can result in hormonal imbalance that causes too many preadipocytes to become fat cells while creating a constant sensation of hunger.

2. Subcutaneous Adipose Tissue (SAT)

Subcutaneous Adipose Tissue or SAT is the layer of fat beneath the skin. Medical professionals also refer to this fat tissue as the hypodermis.

The hypodermis insulates the body from the cold and creates a layer of protective padding that protects muscles and bones.

Since the skin is the largest organ in the human body and most muscles and organs are close to it, this layer of fat ensures an even distribution of energy. It also allows cells to receive hormones produced by the SAT throughout the body.

The gel-like texture of this fat tissue binds the skin to the muscles and bones. As a result, it gives the skin its healthy and bouncy aspect, and a loss of SAT often results in signs of aging.

Subcutaneous fat is healthy and necessary, but having too much fat in the hypodermis can be unhealthy. It can result in too much fat entering the bloodstream, increasing one’s risk of heart disease and stroke.

Too much subcutaneous fat also means insulin levels will remain high and the body will resist insulin. In the long term, insulin resistance can lead to type 2 diabetes.

3. Within Bone Marrow

Fat makes up about 70% of the bone marrow. Like other types of adipose tissues, bone marrow fat stores energy and produces hormones. It’s the third largest fat deposit in the human body.

The location of this fat reserve allows bones to access energy as needed. In addition, bones need fat to absorb vitamins K, D, and A. These three vitamins play a vital role in helping bones absorb calcium. Without sufficient bone marrow fat, bones aren’t able to grow and develop enough calcification.

Research also shows that a healthy reserve of bone marrow fat helps fight cancerous tumors and other diseases affecting the bones and blood.

Bone marrow fat levels tend to increase with age. While this fat reserve is necessary to support bone growth and regulate energy levels, an excess of bone marrow fat can contribute to osteoporosis and estrogen deficiency in women.  

4. Within the Heart

Pericardial fat is a type of visceral fat tissue. It surrounds the heart and nearby arteries and accounts for 20% of the heart’s weight.

This fatty tissue is a source of energy for the heart muscles since the heart is the organ that uses the most energy. Pericardial fat also forms a protective layer that helps arteries retain their shape as the heart pushes blood out.

This layer of fat is crucial for a healthy heart, but having too much pericardial fat significantly increases one’s risk of developing heart disease.

5. Fat Tissue in the Breast

In women, fat tissue in the breasts acts as a connective element between the ducts and lobules. As a result, fat plays an important role in helping mammary glands develop during puberty, and this tissue generates pink adipose cells that support milk production during pregnancy and lactation.

However, having too much fat in the breasts can increase the risks of developing breast cancer or impede lactation.

In men, fat tissue in the chest is primarily a source of energy and a layer that insulates the body. As a result, an excess of breast fat is a common complication associated with obesity and hormonal imbalance.

6. Within Muscles

Intramuscular fat is a network of small fat deposits within muscle tissues. These fat deposits provide muscles with a direct source of energy.

Athletes tend to develop higher levels of intramuscular fat to meet their body’s increased demand for energy. However, high levels of intramuscular fat can also appear in obese individuals and contribute to muscle tissue atrophy.

7. Hand Palms

Fat pads create soft and fleshy areas in the palm. These fatty tissues are a source of energy for the 30 small muscles that make up the hand, but they also create a layer of padding to protect sensitive nerves and reduce pressure on the bones.

Having too much fat in the hands can make some movements difficult and lead to inflammation. Plus, high levels of fatty deposits in the hand palms are typically a sign that the body is storing too much fat.

8. In Eye Sockets

Orbital adipose tissue includes a mix of white and yellow fat pads that surround the eye. Their role is to protect the ocular globe, optic nerve, and associated muscles.

These fat tissues have smaller adipocyte cells and feature a higher level of connective cells. Besides creating a soft cushion that protects the eye, these fat tissues help corneal wounds heal. Yellow fat pads also store beta-carotene and lutein, two nutrients that contribute to eye health.

Orbital fat tissue plays a beneficial role, but having excess fat around the eyes can cause drooping eyelids that affect vision.

9. Feet Soles

There are fat pads in the heel and ball of the foot. Their role is to cushion the foot, reduce pressure on the bone, and allow humans to carry heavy objects without experiencing pain. These fat pads also protect the foot from shocks when running.

In overweight individuals, these fat pads tend to become thinner due to the increased load on the feet. Fat pad atrophy can lead to inflammation and painful calluses.

What Can Go Wrong With Adipose Tissue?

An excess of adipose tissue will increase body weight and eventually lead to obesity, especially if the individual has high levels of VAT.

Obesity results in a dysfunction of adipose tissue, hormonal imbalance, and other complications that cause adipose tissue to keep accumulating. It can also increase the risks of high blood pressure, diabetes, gallbladder disease, and more.

Adipose tissue can also become inflamed. Inflammation leads to insulin resistance, high levels of fat in the blood, and dysfunction of the satiety regulation mechanism in the brain.

Adipose tissue atrophy is another potential issue. If VAT and subcutaneous fat reserves are insufficient, the body will compensate by storing fat in the liver and muscles. As a result, it can lead to fatty liver, insulin resistance, and diabetes.

What Are the Different Disorders That May Result in Adipose Tissue Dysfunction?

Different disorders can affect adipose tissue, below are some examples.

  • Dercum disease is a complication of obesity that results in the formation of benign fatty tumors.
  • Lipoedema is the accumulation of excess fat in the arms and legs. It can be painful and restrict movements.
  • Madelung disease is a relatively rare condition where the body creates fatty deposits in the neck, limbs, or abdomen.
  • HIV can affect fatty tissue by accelerating the use of fat reserves, resulting in a loss of adipose tissue.
  • High hormone ghrelin levels can cause the body to store more fat than needed. In turn, these additional fat reserves will worsen the hormonal imbalance.
  • Researchers have found that COVID can infect fat tissues, target macrophages, and cause inflammation.
  • While several conditions can affect fat tissues, the leading cause of adipose tissue dysfunction remains obesity, a health problem that affects 42% of American adults.

How Are Adipose Tissue Disorders Treated?

Adopting a healthy diet and exercise regimen is typically a priority for patients with unhealthy adipose tissue. The goal is to create a healthy balance between food intake, fat storage, and how much energy the body uses.

For patients with diabetes, insulin therapy and thiazolidinediones are common options. In addition, steroid or corticosteroid injections can help with tissue inflammation, and statins are a treatment option for patients with high cholesterol.

What Happens When You Have Too Much Adipose Tissue in Your Body?

An excess of fatty tissue results in an unhealthy weight and increased pressure on the muscles and skeleton. It can also lead to a higher-than-average level of fat in the bloodstream, which increases the risks of heart disease and stroke.

Since adipocytes generate several hormones, having too much fat tissue often leads to hormonal imbalance. In turn, high levels of estrogen, ghrelin, and insulin can have negative effects on one’s health.

One of these negative consequences is resistance to insulin, which can cause type 2 diabetes. In addition, abnormal hormonal levels can also affect the process that controls hunger and satiety.

As fat tissue grows, an individual can develop additional complications such as fatty liver or atrophied muscles.

How to Reduce Adipose Tissue Naturally?

The good news is that it’s possible to burn fat reserves naturally. However, for those who wonder how to reduce body fat or how to reduce adipose tissue, a mix of diet and activity is the best answer.

A healthy diet can help reduce fat intake. Fat should represent 20 to 35% of the total caloric intake. Avoiding foods rich in fat and sugar can make a difference.

Being more active will help the body use stored energy reserves. It can be as simple as walking more, but a fitness regimen with three or four weekly workouts can help target the areas that tend to store fat.

Studies have also shown that cold exposure has a direct effect on fat burning. Once the body is exposed to the cold, it starts to shiver which burns calories, resulting in fat loss.

Can Diet help reduce the excess Adipose Tissue in Our body?

Yes, a healthy diet can help manage excess adipose tissue. In fact, diet is sometimes the root cause behind an excess of fat tissue.

However, genetics and activity levels can also play a part in excess adipose tissue. In overweight individuals, diet alone might not be enough to address the issue if excess fat tissue has caused a metabolic disorder.

What Types of Diet Can Help Reduce Body Fat?

Different diet types can help reduce body fat such as a low-fat diet, low-calorie diet, mediterranean diet, ketogenic diet, and Paleo diet.

  1. Low-fat Diet: A low-fat diet is one of the most effective types of diet for controlling fat deposits. The purpose of this diet is to reduce fat intake by avoiding foods rich in fat and incorporating more healthy fats into one’s diet.
  2. Low-calorie Diet: For individuals with a metabolic disorder, a low-calorie diet can help. Reducing one’s food intake can help the body burn existing energy reserves.
  3. Mediterranean Diet: The Mediterranean diet aims to reduce processed food with healthy sources of fat like fish, nuts, or olive oil. This diet doesn’t necessarily reduce fat intake, but it provides the body with healthy sources of fat that are easier to turn into energy.
  4. Ketogenic Diet: The keto diet can seem counterintuitive since it replaces carbs with fat. However, increasing the quantities of healthy fats consumed can help the body enter ketogenesis, a state where the metabolism burns a higher amount of fat for energy.
  5. Paleo Diet: For those who tend to eat large quantities of processed foods, the paleo diet can be a good option since meat and fish will become the primary sources of fat.
Can Exercise Help Reduce the Excess Adipose Tissue in Our Body?

Yes, exercise can help reduce excess adipose tissue. Exercising is one of the factors that activate the release of energy. Therefore, it’s crucial to burn fat tissue, maintain a healthy weight, and improve metabolic function.

An adult needs close to two hours a week of moderate activity and needs to engage in muscle-strengthening activities twice a week. While diet is important when it comes to decreasing adipose tissue in the body, exercise has a direct positive correlation with decreasing adipose build-up in the human body.

What Kind of Exercises Can Help Reduce Body Fat?

Any exercise can help with burning fat and maintaining a healthy weight. Here are a few examples.

  1. Cardio: Cardio gets the heart pumping and helps the body burn fat reserves to keep up with a sustained activity level. There are low-intensity options like walking or high-intensity cardio workouts like jogging, cycling, or swimming.
  2. Weightlifting: Weightlifting is one of the best ways to build muscle tissue, prevent muscle atrophy, and burn fat reserves.
  3. HIIT: HITT are brief but intense anaerobic exercises. It’s a challenging workout but effective for burning fat and building resistance.
  4. Yoga: Yoga engages core muscles, burns fat, and tones the body. For those who want a real challenge, hot yoga combines yoga poses with a warm environment to get the body to sweat and burn more calories.
  5. Team Sports: Team sports are a fun and engaging way to stay active. Most team sports help with endurance and cardiac strength.
Is There a Supplement That Can Help Reduce the Excess Adipose Tissue in our Body?

Yes, there is a supplement that can help reduce excess adipose tissue in one’s body, but supplements alone aren’t sufficient to address obesity and metabolic problems. Here are a few supplements that can support a healthy lifestyle.

  • Green tea extract and caffeine can boost metabolism and help burn energy.
  • Chromium picolinate enhances the effects of insulin and can help with insulin resistance.
  • Glucomannan can reduce how much fat the body absorbs and helps with satiety.
  • Fenugreek is another popular supplement for regulating appetite.
Is It Healthy to Have Adipose Tissue?

Yes, it is healthy to have adipose tissue. Besides storing energy, fat reserves help regulate hormonal levels, hunger, insulin production, and more. However, excess adipose tissue isn’t healthy and can lead to obesity, among other complications.

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Athletic Insight Research


The Athletic Insight Research team consists of a dedicated team of researchers, Doctors, Registered Dieticians, nationally certified nutritionists and personal trainers. Our team members hold prestigious accolades within their discipline(s) of expertise, as well as nationally recognized certifications. These include; National Academy of Sports Medicine Certified Personal Trainer (NASM-CPT), American College of Sports Medicine (ACSM), National Strength and Conditioning Association (NSCA-CPT), National Academy of Sports Medicine Certified Nutrition Coach (NASM-CNC), International Sports Sciences Association Nutritionist Certification.