Your doctor might refer you to a specialist like a dietitian or physical therapist.

Try to spend time daily in an environment that is between 14-19°C, or 57-66°F. If you live in a cool climate, try taking a walk outside for a while each day. Dress warmly enough to stay safe, but limit layers so that your body cools down. Stay warm enough so that you’re not shivering. Sit in an air-conditioned room in summer clothing for two hours a day. [3] X Research source

Allow temperature fluctuation in your home so you’re not living at a comfortable 72° all year round. Ideally, keep your air conditioning going in summer and keep your heat low in winter.

Wrap the ice pack in a towel rather than placing it directly on your skin. Research is still being done about whether or not cooling one part of your body is effective in increasing brown fat. [7] X Research source

As an alternative, go for a swim in a chilly lake or pool.

Get your heart beating fast by jogging, swimming, walking briskly, dancing, or playing a sport. Try to get 30 minutes of moderate-intensity exercise every day, or at least 5 days per week.

Don’t turn the heat up to increase how much you sweat. Being warmer will inhibit your brown fat.

Melatonin supplements are sold in pharmacies and drug stores. Discuss the use of melatonin supplements with your doctor prior to using them. Create healthy sleep habits such as sleeping in a cool, dark room and going to bed at the same time each night.

Do NOT stop taking your medication without talking to your doctor.

Having enough insulin is important in having enough iron, so be sure to regulate your insulin levels if you’re diabetic. Having proper amounts of thyroid hormone is also important, so manage your hypothyroidism appropriately with your doctor. [18] X Research source

Cooking with coconut or olive oil instead of butter. Eating fish and poultry instead of red meat. Avoiding fast food, processed, and frozen foods. Getting protein from whole grains and legumes like beans and peas.

Dark fruits like cranberries, blueberries, plums, and prunes. The herbs oregano, thyme, lavender, holy basil, peppermint, periwinkle, and hawthorn. The herb bitter melon may also be beneficial.

Refrain from adding milk or cream to your tea as it will negate the white fat burning effects.

Careful – habaneros are very spicy!