One of the most common asked questions people ask can be summed up in six words: Does the sauna help with weight? In Scandinavia, saunas are a cultural staple where people gather for socialization, purification and relaxation.
A sauna is a room heated to high temperatures with low humidity, causing the body to sweat. While saunas are typically not available in the United States, you can find them in gyms.
Most athletes use saunas post-workout hoping to shed some pounds. But does sitting in a sauna really lead to lasting weight loss? While the high temperatures do make you sweat and cause water weight loss, this is usually regained after rehydration.
On-going research is to fully understand the effects of sauna use on long-term weight loss. Read on to learn more about how saunas work and their potential role in your weight loss journey.
What’s a Sauna?
A sauna is a small room or building designed for experiencing dry or wet heat sessions that cause the body to perspire. The heat helps the body relax and promotes sweating, which can have various health benefits. Saunas typically have thermometers to monitor the temperature and some alo measure humidity. The temperature inside a sauna normally ranges between 150 to 195°F (66 to 91°C), but should not exceed 212°F (100°C). A recommended sauna session duration is about 15 to 30 minutes. While saunas offer relaxation and potential health benefits, they alone cannot replace natural strategies like exercise and balanced diets, which are key to learning how to lose weight naturally.Here are different types of saunas.
- Wood Burning Saunas: These saunas use wood stoves to generate heat. Sauna rocks are placed on top of the stove, when water is poured over them, the steam is produced, raising the rooms’ temperature. The heat creates a hypothermic environment, and the temperature typically ranges between 70°C to 100°C (158°F to 212°F).
- Electric Saunas: In these saunas an electric stove heats rocks to generate heat. Water is poured over rocks to generate steam, similar to wood-burning saunas. The temperature ranges from 158 to 212°F (70 to 100°C), and they are commonly found in homes and gyms.
- Smoke Saunas: Predominantly found in Northern European (Finland, Lithuania, Estonia, Latvia, and parts of Russia), these are similar to wood-burning saunas but lack a chimney. The room is filled up with smoke as the fire heats the stones.Once the fire is out, the smoke is venerated, the bathers enjoy a nice sauna bath. Temperature ranges from 180°F to 200°F (80-95 Celsius).
- Infrared Saunas: These modern saunas are commonly found in gyms and spas. They use infrared lamps to heat the body directly, rather than heating the entire room.These saunas operate at lower temperatures, typically between 80 to 130 degrees Fahrenheit (26 to 55 degrees Celsius), making them preferable for those who prefer milder heat.
How Does Sauna Help With Weight Loss?
For thousands of years, saunas have been used for thermotherapy, relaxation, hygiene and spiritual purposes. However, their modern use has expanded to weight loss and is used as one of the weight loss methods. The human body is composed of 50 – 60% water, and during a sauna session, you naturally lose some of that water weight through sweating. With sauna temperature typically ranging between 150 – 190 degrees Fahrenheit or 65 – 88 degrees Celsius, the heat causes intense perspiration, temporarily reducing body weight due to water loss.
It's important to note that this weight loss is temporary—once you rehydrate, the lost water weight will return. While sauna sessions may contribute to short-term water weight loss, they are not an effective strategy for long-term fat reduction. Scientific studies highlight that, although saunas can elevate heart rates and potentially increase calorie burn, robust evidence supporting long-term fat burning is limited.
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Benefits of Using a Sauna For Weight Lose
Using a sauna has many potential health-related benefits, including its role in weight loss tips. Here’s how sauna bathing can help you with shedding some pounds.
Increases Calorie Burn through Elevated Heart Rate
When met with high temperatures, your body works to maintain its temperature. The fight of your body with the sauna's hot temperature causes your heart to beat fast, thus mimicking a light exercise. More so, the more your body works than it consumes, the more are the chances of calorie burning. Studies suggest that sauna use if combined with exercise may improve cardiorespiratory fitness, blood pressure, and total cholesterol levels in sedentary adults.
Promotes Sweating to Help Eliminate Water Weight
The immediate effect of sauna on your body is that it causes perspiration. When you sweat, you shed water weight. Though, this is a short-term weight loss but it’s practiced mostly by athletes and those who want to lose weight quickly. Having that said, sauna bathing is effective for short-term weight loss goals, but remember that rehydrating post-sauna sessions pulls back the weight on.
Enhances Metabolism By Raising Core Body Temperature
Saunas play a significant role in speeding up the metabolism of your body. As the temperature rises, your body burns more calories than it consumes. It results in improving the fat metabolism process as well. Additionally, using infrared saunas have been shown to enhance the metabolic process over time. Though the results of sauna use on metabolism are mild, if combined with an active lifestyle, it can offer long-lasting results.
Aids in Muscle Recovery, Allowing for Better Physical Performance
If you’ve got sore muscles, it’s time to hit the sauna. Saunas have an indirect benefit on improving muscle health. The heated saunas improve blood circulation which in return relaxes your tight muscles and cures the soreness. With an enhanced muscle health, you can engage more in physical activities.
Supports Detoxification, Potentially Improving Digestion
Saunas promote sweating, which can help the body eliminate toxins and heavy metals. Although detoxification is not directly linked to fat loss, it can improve digestion and metabolic health. A healthier digestive system may aid in weight management by improving the body’s ability to process nutrients efficiently.
How Long Should You Stay In a Sauna
Saunas are designed to help you relax, not to make you focus on the clock. If you’re new to sauna use, experts—including the American Sauna Society—recommend starting with shorter sessions. Begin with about 10 minutes to make your body adjust to the heat. Over time, you can gradually increase the duration to 20 or even 30 minutes. However, it's best to listen to your body and leave the sauna when you start feeling too hot or uncomfortable.
What Happens If You Stay For Long In Sauna?
Staying in a sauna for extended periods can pose risks to your health, the most common being dehydration. Saunas cause your body to lose fluids through sweat, and prolonged exposure without adequate hydration can lead to dizziness, headaches, or more severe complications. It’s particularly important to avoid extended sauna sessions if you have any of the following conditions.
- Pregnancy
- Asthma
- Low blood pressure
- Heart disease
- On certain medication
While saunas are safe to use, you should know your limits. Overuse of saunas can put your health at risk. Always hydrate before and after your sauna session to replenish lost fluids.
FAQs
Does sauna help you lose weight after a workout?
Using a sauna after a workout can lead to temporary weight loss due to water loss through sweating. However, this weight loss is not fat loss; it's mainly from losing fluids, which will be regained once you rehydrate. Saunas may complement your fitness routine by promoting relaxation and recovery, but they are not a primary tool for losing weight.
Can sauna help lose weight?
A sauna can help you lose water weight through sweating, but this is temporary and doesn't result in significant fat loss. For long-term weight loss, consistent exercise and a healthy diet are more effective. While saunas may support wellness and recovery, they are not a standalone solution for weight loss.
How much weight can you lose in a sauna in a week?
The amount of weight you lose in a sauna largely depends on how much water you sweat out during each session. You might lose a few pounds of water weight after each session, but this is temporary and will return once you rehydrate. It is not advisable to rely on saunas for significant or long-term weight loss.
What is the best time to use a sauna for weight loss?
There is no specific best time for using a sauna for weight loss, as saunas don’t directly lead to fat loss. However, many people use a sauna after a workout to aid recovery and promote relaxation. The best time to use a sauna depends on your personal schedule and comfort level.
Wrap-Up
Saunas are excellent for thermotherapy, relaxation, detoxification and even short term weight loss. While it’s true that in a sauna you can shed pounds, this is mostly due to water weight loss through sweating, which is quickly regained after rehydration. However, for long term results, incorporating regular sauna use along with exercise and a balanced diet can contribute to your overall fitness routine. Additionally, understanding how to lose weight naturally with strategies like improving GLP-1 levels, maintaining hydration, and adopting a holistic approach can bring sustainable results. Saunas alone may not work miracles, but they are a fantastic addition to your wellness plan.
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