Does Sauna Help you to lose weight?
Upon entering a sauna, one immediately experiences the enveloping warmth that relaxes muscles and soothes the mind.
While many individuals seek saunas for their relaxing effects, there is a prevalent belief that sauna sessions can also contribute to weight loss. But does spending time in a hot environment actually help shed those extra pounds?
To understand this, we need to delve deeper. The primary impact of a sauna is to induce significant sweating.
This sweating results in a temporary loss of water weight. Therefore, any reduction in body weight observed immediately after a sauna session is merely due to water loss. It will be regained once you rehydrate. Consequently, saunas alone are not effective for long-term weight loss.
Nevertheless, saunas can offer indirect benefits that may support overall weight loss efforts. The heat helps relax muscles and alleviate stress.
Reduced stress hormones improve sleep and decreased emotional eating, both of which are crucial for maintaining a healthy weight. Additionally, the heat enhances circulation and may aid in muscle recovery post-exercise, promoting continued physical activity and fitness.
Some research suggests that regular sauna use may positively impact heart health and metabolism, which could indirectly assist in weight loss. However, it is essential to recognize that these benefits are not substitutes for a balanced diet and regular exercise.
In conclusion, while sauna sessions may create a temporary sense of weight loss due to water weight reduction, they do not serve as a standalone solution for weight loss.
Instead, saunas should be viewed as a relaxing and enjoyable component of a comprehensive health and fitness regimen. For optimal results, combine sauna use with adequate hydration, balanced nutrition, and consistent physical activity.
How Different Types of Saunas Work?
Saunas ranges from 150ºF to 195ºF (65.6ºC to 90.6ºC). There are various types of saunas, each with unique heating methods and humidity levels.
Finnish-style saunas are typically dry, while Turkish-style saunas are characterized by high humidity and steam. Despite these differences, all saunas work by causing your body to sweat and respond to heat in similar ways. Here are the most common types of saunas:
Wood-Burning Saunas
Wood-burning saunas use stoves to heat rocks, producing high temperatures and low humidity. This traditional method provides an authentic sauna experience with a distinctive, aromatic atmosphere.
Electrically Heated Saunas
Electrically heated saunas utilize an electric heater installed on the floor or wall to warm the room. Similar to wood-burning saunas, they achieve high temperatures while maintaining low humidity levels.
Steam Rooms
Also known as Turkish bathhouses, steam rooms generate moist heat with 100 percent humidity. The temperatures are lower compared to other saunas, but the high humidity creates a warm and steamy environment.
Infrared Saunas
Infrared saunas use light waves to directly heat your body without significantly warming the room. They operate at lower temperatures yet offer benefits similar to traditional saunas, making them a popular modern alternative.
Can Saunas Help with Weight Loss?
Losing Water Weight
Saunas can help with temporary weight loss, primarily through water loss. The heat in a sauna can raise your skin temperature to around 104ºF (40ºC) and your body temperature to about 102.2ºF (39ºC). This increase in temperature boosts blood circulation and causes you to sweat, helping your body cool down.
The weight loss experienced after a sauna session is mostly due to the loss of body water. The amount of water weight lost depends on how long you stay in the sauna. However, this weight loss is temporary, as it will return once you rehydrate.
Burning Calories
Different types of saunas operate using distinct mechanisms. Traditional saunas warm the surrounding air, whereas infrared saunas employ infrared light to directly heat the body without affecting the air temperature.
According to a 2017 study, infrared saunas can help burn between 400 to 600 calories during a 30-minute session, with an average person potentially losing about 1 pound of sweat per session.
A 2019 study involving sedentary, overweight young men observed that four 10-minute sauna sessions led to measurable changes in physiological metrics, including heart rate, energy expenditure, body mass index (BMI), and body surface area.
Participants experienced a loss of approximately 0.65 kilograms (kg) in body fluids. Notably, individuals with higher body mass, larger body surface area, increased body fat, and greater muscle mass expended more calories during the sauna sessions.
A 2018 study supported these findings, showing that individuals with higher body mass and surface area experienced greater body mass loss due to heat exposure in a sauna.
Improved Lipid Profile
A 2014 study revealed that consistent sauna use can cause a notable reduction in total cholesterol and low-density lipoprotein (LDL) levels after a three-week period. The researchers determined that these outcomes were comparable to those achieved with moderate-intensity exercise.
Potential Risks of Using Saunas for Weight Loss
A primary risk associated with sauna use is dehydration. To mitigate this risk, it is crucial to stay well-hydrated by drinking ample water before, during, and after your sauna session.
Signs of dehydration include:
- Thirst.
- Lightheadedness.
- Fatigue.
- Dark, strong-smelling urine.
- Reduced urination.
If you experience extreme thirst, a rapid heart rate, severe fatigue, or do not urinate for 8 hours, you should contact a doctor.
The high heat of a sauna can also cause your heart to work harder. Those with heart conditions, such as uncontrolled blood pressure. It should consult their doctor before using a sauna and monitor their heart rate and blood pressure to minimize cardiovascular risk.
Other Benefits of Saunas
In addition to potential weight loss, saunas offer several other health benefits:
Eliminates Toxins and Heavy Metals
Sauna use increases blood circulation and sweating, which can help eliminate toxins and heavy metals like mercury, arsenic, and cadmium from the body. However, exercise is generally more effective for detoxification than saunas.
Decreases Morbidity and Mortality
Saunas have been shown to lower morbidity and mortality rates by replicating the protective and physiological effects of exercise.
Regular and extended use of saunas is linked to a diminished risk of cardiovascular diseases, primarily due to decreased inflammation and oxidative stress. The combination of high cardiorespiratory fitness and consistent sauna use further enhances survival benefits.
Facilitates Recovery
Research conducted in 2023 demonstrated that a single infrared sauna session following physical exercise significantly reduced muscle soreness and improved the subjective sense of recovery.
Enhances Cardiovascular Health
Engaging in sauna sessions can elevate heart rate and blood pressure in a manner akin to moderate physical activity, thereby contributing to a decreased risk of heart disease.
A 2018 study on Finnish sauna practices highlighted that regular sauna use may offer protection against sudden fatal coronary, cardic death or heart disease, and other cardiovascular conditions.
Lowers Respiratory Disease Risk
Sauna use may enhance lung function and reduce the likelihood of both acute and chronic respiratory ailments, such as pneumonia.
Alleviates Pain and Fatigue
A Japanese study from 2015 found that infrared saunas were effective in treating chronic fatigue syndrome. Additionally, saunas may help reduce fatigue in individuals with myalgic encephalomyelitis and alleviate pain in patients with rheumatologic conditions such as ankylosing spondylitis and rheumatoid arthritis.
Tips for Losing Weight
Talk to your doctor for personalized advice on safe weight loss strategies. They can provide guidance on achieving a healthy weight range. General tips for weight loss include:
- Eating regular meals, including breakfast.
- Consuming plenty of fruits, vegetables, and high-fiber foods.
- Drinking ample water.
- Engaging in regular exercise or physical activity.
- Reducing alcohol intake where applicable.
Can You Lose Belly Fat in a Sauna?
Sauna can make you sweat, which might give the impression of weight loss, including from areas like your belly. However, this is primarily water weight, not fat. The body loses fluids through sweating, which leads to temporary weight loss. Once you rehydrate, this weight is quickly regained.
To lose belly fat specifically, you should reduceoverall body fat with diet and regular exercise. Saunas may indirectly support this process by promoting relaxation and recovery, but they are not a magic solution for fat loss.
The heat in a sauna increases your heart rate and metabolic rate slightly, mimicking some aspects of light exercise. This can help burn a few extra calories, but the effect is minimal compared to a robust fitness routine. To effectively lose belly fat, focus on:
- A balanced diet rich in whole foods.
- Regular cardiovascular and strength-training exercises.
- Adequate sleep and stress management.
In summary, while saunas offer many health benefits and can complement a weight loss plan, they are not an effective standalone method for losing belly fat.
How Long Should You Sit in a Sauna for Weight Loss?
When using a sauna for potential weight loss benefits, the duration of your sessions matters. A typical sauna session stays between 15 to 30 minutes. It’s crucial to listen to your body and not exceed your comfort level. For beginners, starting with shorter sessions (10-15 minutes) is advisable until you become accustomed to the heat.
For general health and potential weight loss benefits, it’s recommended to use the sauna 2-3 times per week. Each session should last around 15-30 minutes. This frequency can support muscle recovery, stress reduction, and overall well-being, which indirectly contributes to weight loss efforts.
Here are few tips for using a sauna safely:
Stay hydrated: Drink water in your sauna session to prevent dehydration.
Start slowly: Begin with shorter sauna episde and gradually increase the duration as your body adapts.
Pay attention to your body: Exit the sauna if you feel dizzy, lightheaded, or uncomfortable.
Avoid heavy meals and alcohol before using a sauna.
Remember, saunas can support your weight loss journey by promoting recovery and relaxation, but they should be part of a comprehensive plan that includes a healthy diet and regular exercise.
How Many Calories Does a Sauna Burn?
The number of calories burned in a sauna varies based on several factors, including the temperature, duration of the session, and individual metabolism. A 30-minute sauna session can burn between 100 to 300 calories. This is comparable to the calories burned during a brisk walk.
The increased heart rate and metabolic rate caused by the heat are similar to the effects of light exercise. However, in sauna session the calorie burn is modest compared to more vigorous physical activities like running or strength training.
Factors influencing calorie burn in a sauna include:
Body weight: Heavier individuals tend to burn more calories.
Sauna temperature: Higher temperatures may increase calorie expenditure slightly.
Duration: Longer sessions result in more calories burned.
While saunas can contribute to your overall calorie burn, they should not replace regular exercise. Combining sauna use with a balanced fitness routine and healthy eating is the most effective way to achieve and maintain weight loss.
Can You Lose 20 Pounds from the Sauna?
Achieving a weight loss of 20 pounds solely through sauna use is both improbable and potentially hazardous.
The weight reduction observed during a sauna session primarily consists of water loss, which is rapidly restored upon rehydration. For effective and sustainable weight management, you should prioritizephysical activity and balanced diet.
A realistic rate of weight loss is approximately 1-2 pounds per week. Consequently, losing 20 pounds generally requires several months of consistent effort. Relying exclusively on saunas for weight loss may result in dehydration and other health complications.
Here’s why relying on saunas for significant weight loss is not advisable:
Temporary weight loss: The weight lost in a sauna session is mostly water, not fat.
Health risks: Excessive use of saunas can lead to dehydration, electrolyte imbalance, and overheating.
Not Effective for Fat Loss: Achieving long-term fat loss necessitates a caloric deficit, which is best attained through a combination of dietary modifications and physical exercise.
To safely achieve a weight loss of 20 pounds, consider the following strategies:
Balanced Diet: Emphasize a diet rich in whole foods, including lean proteins, healthy fats, and an abundance of fruits and vegetables.
Regular Exercise: Incorporate both cardiovascular activities and strength training exercises to maximize results.
Hydration: Ensure adequate water intake to remain hydrated, particularly if incorporating sauna use into your routine.
