Contemplates the Weight Loss Claims of Sauna Sessions?
Chillin' in a sauna might help shed a few pounds, but it ain't the magic bullet for lasting weight loss. Here's the deal: generous sweating whilst trapped in a heat box can torch some calories and get rid of temporary water weight. However, once you've replenished the fluids, those lost pounds will be back.
If your aim is to drop the weight for good or for plenty, the formula remains the same: regular exercise and a balanced diet remain your best bet.
Now let's take a peep at the science.
Sauna sweat: losing water weight
The most noticeable weight drop from a sauna spin? Losing water weight, baby! It's a technique frequently used by fighters to hit the scale hard before a bout.
It's obvious: the steamy heat makes you sweat, causing you to lose the excess water stored in your bod. A single session can help you lose a couple of pounds, but keep in mind that once you've rehydrated, you'll likely find that weight right back where it started. Over-hydrating isn't cool either – it can cause complications due to dehydration.
So, remember to chug that H2O! Your organs will appreciate it.
Burn, baby, burn: boosting heart rate and calories
Sitting in a toasty room will make your body work harder to stay cool and burn more calories. Hot yoga versus regular yoga? The 150-degree heat will definitely make you burn more energy than a 75-degree room, causing your heart rate to speed up by as much as 30%.
This calorie-torching effect fades within a few hours, though.
Reduce stress and inflammation: relaxing your way to weight loss
Taking time to chill in the sauna is a good way to de-stress; you might even lose a few pounds in the process. Some research suggests that stress can lead to binge eating and weight gain, as well as a slower metabolism. So soaking your troubles away in a sauna might help lower your stress levels and aid in weight loss.
Notes: we need more research to fully understand how exactly sauna relaxation influences stress and weight loss.
What's healthy weight loss?
The CDC recommends losing weight no faster than one to two pounds each week for a healthier and more sustainable approach. So, sayonara to fad diets promoting rapid weight loss, like weight loss pops or snake diets (and yes, even saunas).
Is the type of sauna important?
Saunas are usually defined by a room heated between 150 and 195 degrees Fahrenheit. They come in many forms: dry heat Finnish-style saunas, steamy Turkish bathhouses, and a variety of electric or infrared types. As long as they're all heated within this range, they should have similar effects on calorie burn, water weight loss, and increased heart rate.
Can saunas be dangerous for weight loss?
Dehydration
A sauna can make you lose a lot of water, which can cause dehydration. In a small study, folks were found to lose around a pint of fluid with each sauna session. Intense conditions, like a dry sauna competition, can cause participants to lose up to 13 liters of fluid. Severe dehydration is a medical emergency, so watch out for symptoms like headaches, dizziness, and not urinating as often as usual.
Heart health
High temps can raise your heart rate, and they also cause your blood vessels to dilate and move closer to your skin's surface. While this can cause your circulation to improve and your blood pressure to lower, people with certain heart conditions should use caution while using saunas.
Tips for using a sauna safely
Using a sauna safely mainly means avoiding dehydration. Here are some tips to ensure your sweat session doesn't take a toll on your body:
- Ditch the booze beforehand, since it's a dehydrator.
- Steer clear of medications that can interfere with sweating or overheating (check with your doctor for more info).
- Time your sessions: hop out after 15 to 20 minutes.
- Cool down gradually after your session is over.
- Chug 2-4 glasses of cool water after your session.
- Skip the sauna when you're sick.
- If you start feeling uncomfortable during your session, leave the room immediately.
FAQ
Does the sauna help you lose stomach fat?
There's no evidence that the sauna will target belly fat. Tummy-specific fat loss isn't possible, truly.
Saunas can boost your heart rate, calorie burn, and water loss while reducing oxidative stress and inflammation, which might contribute to a healthier body and weight overall. But they're no weight loss marvel.
How long should I stay in the sauna?
To avoid dehydration and damage to your body, stick to 15-20 minutes. The sauna isn't a solution for long-term weight loss.
You'll need to incorporate other healthy habits into your routine like exercise and a balanced diet to achieve long-term weight loss.
How many calories can I burn in the sauna?
The number of calories burned in the sauna will vary based on your body and energy output. While your heart rate can rise by around 30% in the sauna, it's unlikely to have a dramatic impact on your long-term weight loss.
How much weight can I lose in the sauna?
You might shed a few pounds temporarily due to water weight loss, but you'll find that weight again once you've rehydrated. According to a 2014 study, heavier people tend to lose more water weight after using the sauna.
However, the sauna is not a reliable method for long-term weight loss.
Takeaway
Saunas can help lose water weight temporarily, but they'll make you gain it back once you rehydrate. Higher temps can lead to a slight increase in heart rate and calorie burn in the short term, but it's not enough to contribute significantly to long-term weight loss.
Since saunas reduce inflammation and can be relaxing, they might provide some general health benefits that support your fitness goals.
As long as you use a sauna safely (drink lots of water and stay under 20 minutes), it can be part of a healthy weight loss routine along with regular exercise and a balanced diet. A balanced approach is crucial for sustainable and healthy weight loss.
- Despite sauna use temporarily helping to lose water weight, it is not a magic bullet for lasting weight loss, especially if one replenishes the fluids lost during the sauna session.
- Interestingly, engaging in activities that raise body temperature, such as hot yoga or sauna sessions, can increase heart rate and calorie burning, but this calorie-torching effect is only temporary.
- Moreover, consistent stress reduction, achievable through a relaxing sauna session, can potentially contribute to weight loss by helping lower stress levels and possibly reducing the chances of binge eating and a slower metabolism. However, more research is needed to fully understand the relationship between sauna relaxation and weight loss.
