Introduction
If you’re looking to lose weight, you may have heard about the benefits of using a sauna. Advocates of this practice claim that saunas can help you shed unwanted pounds by boosting metabolism, flushing out toxins, and burning calories. But is there any truth to these claims? In this article, we’ll explore the science behind sauna use for weight loss, and discuss the potential benefits and risks of this practice. We’ll also provide tips on how to safely leverage saunas for weight loss.
The Relationship Between Sauna Use and Weight Loss
So, can sitting in a hot, sweaty room really help you lose weight? The answer is: sort of. While using a sauna alone is unlikely to lead to significant weight loss, it can play a supporting role in a comprehensive weight loss strategy. Here’s why:
Increased Heart Rate
Sauna use can increase your heart rate, which in turn can boost calorie burning and help you shed weight. According to one study published by the University of Eastern Finland, a 30-minute sauna session can burn up to 300 calories. While this may not seem like a lot, it can add up over time and be especially beneficial when combined with other weight loss efforts. However, it’s important to note that sauna use is not a substitute for cardiovascular exercise, which remains the most effective way to increase heart rate and burn calories.
Sweating
Another potential benefit of sauna use is sweating. When you sweat, your body releases toxins and other substances that can contribute to weight gain. Some studies suggest that sweating can also help you shed water weight, although this effect is typically short-lived.
Muscle Relaxation
Saunas can cause muscle relaxation, which may not seem directly related to weight loss — but in fact, relaxation can be an important factor in overall health and well-being. When your muscles are relaxed, you may be more inclined to engage in physical activity, which in turn can aid in weight loss. Additionally, relaxation can help reduce stress and improve sleep, both of which are important for maintaining a healthy weight.
Scientific Studies on Sauna Use and Weight Loss
While the link between sauna use and weight loss is not entirely clear, some scientific studies have explored this topic. Here’s what the research says:
Calorie Burning
As mentioned above, some studies have found that sauna use can burn calories. A 2018 study published in the Journal of Human Kinetics found that a single 30-minute sauna session was associated with an 8% increase in energy expenditure. Other studies have found similar results, with participants burning anywhere from 240 to 600 calories during a sauna session.
Decreased Body Fat Percentage
A study published in the Journal of the American Medical Association found that people who used saunas more frequently had a lower risk of cardiovascular disease and a lower overall body fat percentage. However, it’s important to note that this study only observed a correlation between sauna use and weight loss, not a causation.
Scientific Evidence Supporting the Use of Saunas for Weight Loss
While more research is needed to fully understand the link between sauna use and weight loss, there is some evidence to support the idea that regular sauna use can lead to modest weight loss over time. According to a 2015 review published in the journal Complementary Therapies in Medicine, sauna use can help reduce waist circumference, improve overall body composition, and even increase the production of insulin-like growth factor-1 — a hormone that plays a role in fat metabolism.
The Benefits of Sauna Use as a Complementary Therapy
While sauna use alone is unlikely to lead to significant weight loss, it can be a useful tool when combined with other healthy habits. Here are a few ways to effectively leverage sauna use for weight loss:
Combining Sauna Use with a Healthy Diet
To maximize the benefits of sauna use, be sure to pair it with a healthy diet that is high in fiber, protein, and healthy fats. Avoid processed foods, sugary drinks, and other sources of empty calories. By eating a diet that supports healthy weight loss, you can amplify the benefits of sauna use and achieve lasting results.
Combining Sauna Use with Exercise
Exercise remains the most effective way to lose weight, but combining it with sauna use can help boost its effects. By using a sauna after a workout, you can help your body recover more quickly and increase your overall calorie burn. Plus, the heat and humidity of a sauna can help loosen up tight muscles and prevent injury. Just be sure to drink plenty of water before and after your sauna session to stay hydrated.
Types of Saunas and Their Benefits for Weight Loss
There are several types of saunas available, each with its own unique benefits for weight loss. Here’s a breakdown of the most common types:
Dry Saunas
As the name suggests, dry saunas use dry heat to raise the temperature of the room — typically up to 190 degrees Fahrenheit. This type of sauna can be a great option for those who prefer a more intense, sweat-inducing experience.
Steam Saunas
Steam saunas, or steam rooms, use moist heat to raise the temperature of the room — typically up to 110 degrees Fahrenheit. This type of sauna can be especially beneficial for those with respiratory issues or sensitive skin, as the moist heat can help open up airways and moisturize the skin.
Infrared Saunas
Infrared saunas use infrared heaters to raise the temperature of the room — typically up to 140 degrees Fahrenheit. This type of sauna is unique in that it penetrates deeper into the skin and tissues, which can provide greater therapeutic benefits. Additionally, infrared saunas are often more energy-efficient and gentle on the body than other types of saunas.
Potential Risks and Considerations
While sauna use can be a useful tool for weight loss, it’s important to be aware of the potential risks and considerations. Here are a few things to keep in mind:
The Risks of Dehydration and Overexposure
Using a sauna can cause dehydration and overexposure to heat, which can be dangerous for some individuals. If you have a history of heart disease, high or low blood pressure, or other medical conditions, it’s important to speak with your doctor before using a sauna. Additionally, be sure to drink plenty of water before, during, and after your sauna session to stay hydrated.
How Individuals with Certain Health Conditions May Not Be Able to Use Saunas Safely
People with certain health conditions, such as diabetes, should use caution when using a sauna. Diabetes can affect the body’s ability to regulate temperature, which can increase the risk of overheating and dehydration. Additionally, pregnant women should avoid using a sauna, as the high heat can be harmful to the developing fetus. If you’re unsure whether sauna use is safe for you, speak with your doctor.
How to Safely and Effectively Use a Sauna for Weight Loss
To safely and effectively use a sauna for weight loss, be sure to follow these guidelines:
- Stay hydrated before, during, and after your sauna session by drinking plenty of water
- Do not use a sauna for more than 30 minutes at a time
- Set a timer to monitor your sauna session and get out immediately if you feel dizzy, lightheaded, or nauseous
- Avoid using drugs or alcohol before or after your sauna session, as these substances can increase the risk of dehydration and overheating
Tips for Using Saunas for Weight Loss
Here are a few tips to help you get the most out of your sauna sessions:
Stay Hydrated
As mentioned above, staying hydrated is key when using a sauna for weight loss. Be sure to drink plenty of water before, during, and after your session to prevent dehydration and replenish lost fluids.
Set a Timer
It’s important to keep track of how long you’ve been in the sauna to avoid overexposure to heat. Set a timer for no more than 30 minutes, and get out immediately if you feel dizzy, lightheaded, or nauseous.
Avoid Using Drugs or Alcohol
Using drugs or alcohol before or after your sauna session can be dangerous, as these substances can increase the risk of dehydration and overheating. Be sure to avoid these substances if you plan to use a sauna for weight loss.
Conclusion
While sauna use alone is not a magic bullet for weight loss, it can be a useful tool when combined with other healthy habits such as exercise and a healthy diet. By increasing heart rate, promoting sweating, and aiding relaxation, saunas can help boost metabolism and support weight loss efforts. However, it’s important to be aware of the potential risks and considerations associated with sauna use, and to practice safe and effective use of this valuable tool.
