When trying to lose weight, it’s only natural to consider a variety of options to help melt off the unwanted pounds.
While eating in a calorie deficit and exercising are the keys to successful weight loss, did you know that sitting in a warm, relaxing sauna might also help you lose weight? Our experts dive into the science below.
The Connection Between Saunas & Weight Loss
Sweat Out Water Weight
The heat from the sauna causes the temperature in your body to increase, which in turn speeds up blood circulation and promotes sweating as a way to cool down the body (Patrick, 2021). One study found that on average, you may lose around 1% of your body weight after a 30-minute sauna session, depending on how much you sweat (Podstawski, 2014). However, any weight you lose will be mostly water weight, so while you may have a small amount of weight loss as a result of using the sauna, it will typically return when you take time to properly hydrate after your session (Smith, 2024).
May Boost Calorie Burn
When the temperature in your body increases, your heart rate also increases, similar to exercise. According to one report, a 30-minute Infrared Sauna session can burn 400–600 calories and up to one pound of sweat, while another study found that four 10-minute sauna sessions resulted in positive changes in everything from heart rate and energy expenditure to body mass index (BMI) (Hassan, 2017) (Podstawski, 2019). Participants also had greater excess post-exercise oxygen consumption (EPOC), which means they burned more calories after their session. (Cleveland Clinic, 2023).
Improve Cholesterol Levels
Low-density lipoprotein (LDL) is known as the “bad cholesterol” due to excess amounts causing plaque in the arteries that may contribute to a variety of serious health issues affecting the heart, brain, arms and legs (Cleveland Clinic, 2024). However, sauna use has been linked to significantly decreasing total cholesterol levels in a way that’s similar to those achieved through moderate-intensity exercise (Gryka, 2014).
Lowers Stress
The warm, soothing heat of an Infrared Sauna has been shown to help with relaxation and stress, which does more than just improve your mood. Chronic stress may contribute to weight gain and obesity by increasing the hormones associated with hunger and interrupting the cognitive processes associated with self-regulation, which may lead to overeating and reduced energy and activity levels (Kumar, 2022; Yau, 2013). By reducing the levels of stress in your body through regular sauna sessions, you may potentially reduce your body’s physiological responses to stress that lead to weight gain.
Torch Calories with Infrared Saunas
While regular Infrared Sauna sessions aren’t a replacement for diet and regular exercise, they may contribute key benefits to your long-term weight loss and maintenance plan by helping you sweat out excess water, burn additional calories and reduce stress, all of which can help accelerate weight loss.
Ready to feel the burn at Restore? Book your Infrared Sauna session today!
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Citations
Podstawski, R. (2014, December 31). Sauna-Induced Body Mass Loss in Young Sedentary Women and Men. Scientific World Journal. https://pmc.ncbi.nlm.nih.gov/articles/PMC4295591/
Smith, J. (2024, January 24). Water Weight: What it is, causes, and how to lose it. Medical News Today. https://www.medicalnewstoday.com/articles/320603
Hassan, H. (2017, November). Innovative Technologies Preference for Slimming Treatment. International Journal of Business and Management. https://www.researchgate.net/publication/321302768_Innovative_Technologies_Preference_for_Slimming_Treatment
Podstawski, R. (2019, January 21). Correlations between Repeated Use of Dry Sauna for 4 x 10 Minutes, Physiological Parameters, Anthropometric Features, and Body Composition in Young Sedentary and Overweight Men: Health Implications. BioMed Research International. https://onlinelibrary.wiley.com/doi/10.1155/2019/7535140
(2023, October 23). What Is EPOC? (And Why It Matters). Cleveland Clinic. https://health.clevelandclinic.org/understanding-epoc
(2024, December 23). LDL Cholesterol. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/24391-ldl-cholesterol
Gryka, D. (2014, April). The effect of sauna bathing on lipid profile in young, physically active, male subjects. International Journal of Occupational Medicine and Environmental Health. https://ijomeh.eu/The-effect-of-sauna-bathing-on-lipid-profile-in-young-physically-active-male-subjects,2016,0,2.html
Kumar, R. (2022, June 24). Obesity and Stress: A Contingent Paralysis. International Journal of Preventive Medicine. https://pmc.ncbi.nlm.nih.gov/articles/PMC9362746/
Yau, Y. (2013, September). Stress and Eating Behaviors. Minerva Endocrinol. https://pmc.ncbi.nlm.nih.gov/articles/PMC4214609/
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