Tips On Using The Sauna To Lose Weight (Does It Work?) (2023)

Can you really use the sauna to lose weight?

Saunas have been used for centuries to relax, heal tired muscles and improve the quality of muscle tissue.

Finns still use these "sweat baths" to rejuvenate their bodies and cleanse them of harmful toxins.

Today, people use saunas to lose weight, as well as to detox and relax. Most gyms these days have either a dry or wet sauna, and if you're in a good gym, they'll have both.

The great thing about saunas is that all you have to do is sit back and sweat it out.

In theory, all you have to do is sit back and lose weight. Sounds like everyone's dream!

Today there are many people who believe that saunas help to lose weight. They say that warming up your core temperature makes the body work harder to recover from cooler temperatures.

A sauna is a room with a temperature between 150 and 195°F. The ultimate style is dry saunas, while wet saunas contain a lot of steam. People usually spend 15 to 30 minutes in the sauna.

So going to the sauna liquefies and melts body fat?

I'm sure you'll agree that using the sauna to lose weight sounds fantastic, but there's conflicting evidence about how effective it actually is.

The sauna has many health benefits, not just for weight loss. Sauna use has been linked to anti-aging, reduced heart disease and improved athletic recovery.

Here's how to best use the sauna for weight loss, as well as the many other health benefits it can provide.

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A studyVonDas Scientific World Journalfound that sauna use helped to lose body mass, similar to exercise in obese and sedentary people.

The heat from a sauna can cause your body to increase its metabolic rate by up to 20%. This can effectively boost your metabolism, allowing your body to burn more calories for several hours.

Those high temperatures in the sauna can increase your heart rate by up to 30%. Which is impressive, considering you're just standing still.

The more your heart rate increases, the more calories your body burns.

But the number of calories burned by this increased heart rate may not be enough to produce significant results.

Heresearch studyfollowed participants through two 20-minute sauna sessions with a three-minute cool-down period. They ended up with a twofold increase in growth hormone compared to the control group.

Growth hormone is vital not only for muscle repair but also for recovery. growth hormone toohelp your bodyburn more fat while preserving muscle mass.

this studiofound that infrared saunas helped improve physical recovery. The better your body recovers after your workout, the faster you can get back to training.

(Video) Body Weight Basics : Using a Sauna to Lose Weight

As you can see, you may not lose weight directly using the sauna, but weight loss occurs indirectly.

Tips on how to use a sauna to lose weight.

Tips On Using The Sauna To Lose Weight (Does It Work?) (2)

HeStudy 2017untilEuropean Journal of Preventive Cardiologyfound that participants' heart rates remained elevated for up to 30 minutes after a sauna session.

However, keep in mind that there are no long-term studies showing the benefits of sauna use for weight loss.

Hea studyUsing the infrared sauna three times a week for 45 minutes resulted in a 4% reduction in participants' body fat.

Sauna can help you lose weight...

  • Promotion of muscle growth
  • Improved insulin sensitivity
  • Reduces protein cannibalism

this studioSubject the mice to a 30-minute heat treatment, three times a week, for four weeks. The result was a 41% reduction in insulin levels, along with a significant reduction in blood sugar levels.

Insulin sensitivity and stable blood sugar levelsboth are connectedwith fat loss.

Using the sauna for 30 minutes can increase the expression of heat shock proteins in your body.

this studiofound that hyperthermia (high temperature conditioning) resulted in 30% more muscle growth than the control group. This was the case even when the participants did not exercise.

This means your muscles can still grow even if you don't do any strength training that day. Or at least stay where you are.

Sitting in the sauna probably isn't going to burn a significant amount of calories to see real results quickly.

you will be easylose water weightof a single sauna session. Thus, you will recover this water as soon as you rehydrate your body.

Wrestlers and fighters use the sauna to quickly and temporarily lose weight. If you want to lose 2 kilos using the sauna, you can do it with a few 30-minute sauna sessions.

You will get better fat loss results if youHIIT trainingto lose weight along with focusing on your diet.

Detox your skinny way

Tips On Using The Sauna To Lose Weight (Does It Work?) (3)Some people say detoxing the body doesn't work, but they don't tell the whole story.

Using the sauna can help your body rid itself of harmful toxins through skin detoxification.

Your lymphatic system is a network of tissues and organs in your body that help get rid of uncomfortable toxins.

Your sweat is made up of lymph fluid and the more you sweat in the sauna, the more toxins are removed from your skin.

Sweating is an important human function. Your skin is an important detox organ that must be used to get rid of those pesky toxins.

Your metabolism atrophies when you accumulate these harmful toxins. Getting rid of them is crucial to losing weight.

These toxins include:

  • year pesados
  • Nickel,
  • Mercury,
  • Copper,
  • zinc
  • circuit tables

These are easily absorbed by your environment and food.

We all know that the liver is the main detoxification organ in the body, but the skin is also very powerful.

(Video) Does a Sauna Benefit You or Improve Fat Loss?

Sweating in the sauna indirectly helps you lose weight, because those foreign molecules and toxins no longer keep your metabolism going.

Saunas help you stay young

Tips On Using The Sauna To Lose Weight (Does It Work?) (4)

Another hidden benefit of the sauna is that it helps fight the aging process.

Heat shock proteins help the proteins in your cells maintain their 3D structure under stress.

This stress can be caused by:

  • Warm
  • normal aging
  • injuries
  • UVB radiation

Simply living with a normal metabolism can damage these protein molecules.

That's why Heat Shock Proteins are so powerful in helping you stay young and fight the aging process.

People who broke their proteins weremore likeHaving heart failure and other neurological conditions such as Alzheimer's and Parkinson's.

this studiofound that hyperthermic conditioning, also known as sauna use, helped to increase the lifespan of flies and worms by up to 15%.

The researchers found that heat shock proteins increased in response to heat-induced stress.

Heat shock proteins are associated with longevity in humans.A studyfound that if you have the genotype known as FOX03, you are 2.7 times more likely to live to be 100.

The more heat shock proteins you activate in your body, the more likely you are to fight inflammation and slow down the aging process.

Saunas lower blood pressure

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Herecent studyfrom JAMA found that regular sauna bathing can help keep your heart healthy and prolong your life.

Researchers found that sauna use helped reduce the risk of sudden cardiac death by 22%, as well as fatal coronary artery disease.

Participants found that sauna use helped to prolong their lives, even with cancer. Participants who had 4 to 7 sauna sessions per week for 20 minutes ended up with the most benefits.

The high heat in the sauna can cause blood vessels to open and move closer to the surface of the skin.

When these blood vessels expand, it improves blood flow in your body and helps lower blood pressure.

Hefinnish studyfound that a 30-minute sauna session lowered blood pressure. The sauna also increased your heart rate, as did moderate-intensity exercise.

Emthis studiountilJournal of Neurologyfound that people who went to the sauna 2 to 3 times a week had a 12% lower risk of stroke.

People in the study who used the sauna seven times a week saw a 62% reduction compared to those who only used it once a week.

There are many studies showing the benefits of sauna use for heart health. The reduction in heart disease in the sauna is an added bonus for anyone trying to lose weight.

Here's one morelearnGoing to the sauna was comparable to short, moderate exercise to improve blood pressure.

Just a word of caution, if you have heart conditions it's a good idea to avoid the sauna unless you have your doctor's approval.

(Video) 10 Benefits of Using a Sauna Everyday

Saunas have mood-boosting powers

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A sauna can improve your mood by helping to relieve stress and release endorphins.

Using the sauna can help calm your sympathetic nervous system, reducing perceived stress.

The less stress you have on your body, the less likely it is to release the stress hormone cortisol. Elevated cortisol levels areattached toIncreased abdominal fat and loss of muscle mass.

You can also use a sauna to get into a meditative state. This will help clear your mind of any issues that might be bothering you.

this studiofound that sauna use helps increase the release of anti-inflammatory compounds such as:

  • norepinephrine
  • Adrenaline
  • cortisol
  • growing hormone

Researchers have found that sauna use can create positive stress in your body, known as eustress. Although it is stress, it is good stress for your body, similar to exercise.

Researchers have found that sauna use causes your body to release endorphins that relieve pain naturally. Over 50% of participants report temporary pain relief.

Anytime you're having a bad day, try going to the sauna for 20 minutes. Then take a cold shower immediately afterwards for even more mood-boosting effects.

Your body will feel good when the endorphins are released and your stress is gone.

How to get results using the sauna to lose weight

Tips On Using The Sauna To Lose Weight (Does It Work?) (7)

It's best to incorporate the sauna into your exercise routine.

I recommend going to the sauna for 20 minutes after your workout.

Using the sauna might help you lose some weight, but it won't help you build lean muscle.

If you lift weights, using a sauna offers health benefits that you might not otherwise have.

Many studies have found that the hotter the sauna, the better for your health. Studies have found that the sauna stays at 174°F and is used up to seven times a week.

The water you sweat when you go to the sauna can easily lead to dehydration. Therefore, it is important to rehydrate after a sauna session.

Just make sure you don't sit in the sauna for hours desperately trying to lose weight.

It can be quite dangerous for an average person.lose half a liter of body fluidin just a short sauna session.

I like to take a cold shower right after my sauna session to increase the benefits. But if you have heart problems, jumping out of extreme temperatures can cause a spike in blood pressure.

Infrared saunas vs. wet vs. dry

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Infrared saunas seem to be the latest and greatest.

Fullsome advicesUsing infrared saunas can penetrate deeper into the skin than traditional saunas.

This can supposedly boost your metabolism and help your body burn a significant amount of calories in a short period of time.

(Video) Do Sauna Suits Really Make You Lose Weight?

Note that there isn't a lot of evidence to support these claims. But if you have access to an infrared sauna, there's nothing wrong with using it.

I recommend using the dry sauna, which is set to around 174 degrees Fahrenheit.

The only problem with wet saunas, also known as Turkish-style saunas, is that they tend to have cooler temperatures with much higher humidity.

Most studies have found that the higher the temperature in the sauna, the more benefit you will get from it.

Is the sauna good for losing weight?

Yes, the sauna can definitely help you lose weight. It won't work any better than focusing on your diet and exercise regimen, but a sauna can help you lose weight.

Can you lose belly fat in the sauna?

You will lose some weight and burn some fat using the sauna, especially after your workout. And of course, the more weight you lose, the more belly fat you'll lose too. You shouldn't expect that belly fat will completely disappear with just one sauna, but it will definitely help get rid of it, at least a little.

The last word

You can use the sauna to get some weight loss results, but it's definitely not a magic bullet.

You must still follow an exercise and nutrition program focused on fat loss.

Therefore, the sauna also indirectly helps to lose weight and offers a number of additional health benefits.

The best fat burning exercise and nutrition program is here.Mein Flat Belly Formula-System.

It includes everything you need with a science-backed plan specifically designed to burn stubborn pounds of belly fat you couldn't otherwise shed.

Sauna and weight loss can help you lose water weight quickly and temporarily. You are more likely to lose weight in the long run if you use it consistently.

Try going to the sauna for 20 minutes after your workout to help your body build more muscle, burn more fat, and improve your overall health.

Tips On Using The Sauna To Lose Weight (Does It Work?) (9)

Josh Schlottman, CSCS CPT

Josh has a degree in exercise physiology and nutrition. He is a National Strength and Conditioning Association Certified Strength and Conditioning Specialist (CSCS) and an American Council on Exercise Certified Personal Trainer (CPT). He worked as a strength and conditioning coach in high school and college. He has over 15 years of experience as a personal trainer and nutritionist. He is also the author ofThe Flat Belly Formula. She strives to provide inspiration and results for people to live healthier lives through smart nutrition and exercise.

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