Do Saunas Help You Lose Weight? The Science-Based Facts

Do Saunas Help You Lose Weight?

With the new year comes renewed focus on health and fitness goals. Many people look to different tools and techniques to help them lose weight and get in shape. One method that has become popular is using a sauna. Someclaim that saunas can help burn calories and fat. But is there any truth to this? Let's take a closer look at the evidence.

How Saunas Work

First, it's important to understand what saunas are and how they work. Saunas are small rooms or chambers that are heated to very high temperatures, usually between 150-200F. The high heat causes you to sweat profusely. A sauna session typically lasts 10-30 minutes.

There are a few different types of saunas:

• Traditional Finnish saunas use dry heat from a wood-burning stove with low humidity.
• Steam saunas, also known as Turkish baths, have higher humidity from water vapor.
• Infrared saunas use infrared lamps that emit light waves felt as heat.

No matter the type, saunas aim to raise your core body temperature and heart rate. The heat causes blood vessels to dilate, increasing blood circulation. As your body works to cool itself down, you sweat a lot, sometimes as much as a liter per session.

Can Saunas Promote Weight Loss?

Proponents of sauna use for weight loss point to a few key factors:

• Increased calorie burn - The high temperatures make your body work harder and burn more calories. Some research shows you can burn up to 300 calories during a 30-minute sauna session.
• Sweating - Sweating heavily makes you lose water weight in the form of sweat. But this is only temporary.
• Toxin release - Sweating profusely may help purge toxins from the body. This can reduce bloating and water retention.

However, despite the proposed benefits, the actual research on saunas for weight loss is limited. Most studies have been small and short-term. Here's what the science says so far:

• A 2011 study had participants use infrared saunas for 15 minutes three times per week for 4 weeks. They lost an average of 146 calories per session and lost 0.72 kgs (1.6 lbs).
• A 2015 study had participants use traditional Finnish saunas for 19 minutes once per week for 3 months. They had decreased abdominal and waist circumference by an average of 1.1 cm each.
• A small 2014 study found waist circumference was reduced by an average of 1.7 cm after 2 weeks of sauna use for 30 minutes per day.

While a few pounds or centimeters lost may seem promising, the reductions are relatively small. Some weight loss is likely from fluid loss that is quickly regained when rehydrating.

Other Sauna Benefits

Using saunas may provide some other health perks, including:

• Improved circulation and cardiovascular function
• Lower blood pressure
• More relaxation and reduced stress
• Eased muscle soreness and joint pain
• Improved quality of sleep

However, more research is still needed on these potential benefits. Study sample sizes have been limited so far.

Sauna Precautions

While saunas are generally safe for most healthy adults, there are some important precautions to keep in mind:

• Stay hydrated - Drink water before, during and after sauna use to avoid dehydration.
• Start slow - Begin with shorter 5-10 minute sessions and slowly increase time as your body acclimates.
• Listen to your body - Immediately stop if you feel overheated, dizzy or unwell.
• Avoid alcohol - Don't consume alcohol before or during sauna use as it increases dehydration risk.
• Check with your doctor - Those with certain medical conditions like heart problems should consult their physician first.
• Avoid after exercising - Wait at least 30-60 minutes after working out to use a sauna.

The Bottom Line

There is some evidence that using saunas may provide minor and short-term weight loss. The high heat makes you burn more calories and sweat out excess water. However, the results tend to be modest. Saunas are unlikely to lead to major long-term weight reduction on their own.

That said, saunas can be a safe complementary therapy when trying to lose weight. They may provide some supplementary calorie burn to your workout routine. Just be sure to hydrate properly and not overdo the length of sessions.

For best results, focus on consistent exercise and nutrition. Eat a healthy diet in a calorie deficit and get regular physical activity. View saunas as an additional tool that may provide some extra benefits. But don't rely on sweating in a sauna as a magic solution for major weight loss.

Frequently Asked Questions

How often should you use a sauna to lose weight?

There is no definitive guideline on sauna frequency for weight loss. Many studies have used saunas 3-7 times per week in 30 minute sessions. Using a sauna 1-2 times per week is likely enough to get some benefit, but more frequent use may be needed to see bigger changes on the scale.

Are steam rooms or infrared saunas better for losing weight?

There is little research comparing the effects of different types of saunas for weight loss. Steam rooms and infrared saunas will both make you sweat and burn extra calories. Traditional saunas may burn slightly more calories due to the higher heat. But the differences are likely minimal.

Can you lose belly fat in a sauna?

Spot reduction of fat in specific areas is not possible. However, some research shows sauna use is linked to modest decreases in waist and abdominal circumference. This indicates saunas may help reduce overall body fat, including around the belly area. But dramatic targeted fat loss in the abdomen from saunas alone is unlikely.

Do you gain the weight back after losing it in a sauna?

Yes, most weight lost through sweating in a sauna will likely be regained. Sweat consists mostly of water. This water weight will come back once you rehydrate. While you may lose a couple pounds on the scale after intense sweating, it is not true fat loss. Maintaining lost weight requires following up with proper diet and exercise.

Can you lose weight by only using the sauna and not exercising?

It is not advisable to rely solely on saunas for weight loss without exercise or diet changes. While saunas may provide minor calorie burn, it is not enough to produce major weight reduction. For significant weight loss, you still need to focus on burning more calories through cardio and strength training while cutting calories from your diet.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.