Infrared Sauna has long been associated with relaxation, detoxification, and improved well-being. But can it also help with weight loss? Many people wonder if spending time in a sauna can burn calories or help them lose weight. In this article, we explore the science behind infared sauna use and weight loss, including the temporary effects of water weight loss, calorie burning, and other health benefits.
While saunas may offer some benefits for weight loss, it’s important to note that these effects are typically temporary and should not replace healthy lifestyle choices such as diet and exercise. The primary mechanisms by which saunas contribute to weight loss are water weight loss and increased calorie burning.
1. Losing Water Weight
When you enter a sauna, the heat raises your body temperature, causing you to sweat. This process results in temporary water loss. The heat inside a sauna can elevate the skin temperature to around 40ºC and your core temperature to approximately 39ºC. As your body works to cool itself, blood circulation increases and sweat production is ramped up.
The weight loss you experience after a sauna session is largely due to the loss of water through sweating. However, this weight loss is temporary, and once you rehydrate, the lost weight will return. The amount of water weight you lose depends on the duration and intensity of the sauna session.
2. Burning Calories in the Infrared Sauna
While infrared saunas do not replace traditional exercise for long-term weight loss, they can lead to increased calorie expenditure. According to a 2017 study, infrared saunas can help burn 400–600 calories in just 30 minutes. This is because infrared saunas use infrared light to directly heat your body without heating the surrounding air, raising your heart rate and metabolism.
A 2019 study published in Biomed Research International on sedentary, overweight individuals found that just four 10-minute infrared sauna sessions led to significant changes in physiological parameters like heart rate, body mass index (BMI), and energy expenditure. Participants in this study lost approximately 0.65 kg of body fluids, with those who had higher body mass or surface area experiencing greater calorie burn.
Another study conducted in Brazil in 2018 revealed similar findings, where participants with larger body mass and surface area lost more weight due to sauna-induced heat exposure.
3. Improved Lipid Profile and Heart Health
Regular sauna use may also improve your lipid profile. A 2014 Polish study showed that sauna bathing led to a significant decrease in total cholesterol and low-density lipoprotein (LDL) cholesterol, similar to the benefits seen from moderate-intensity physical exercise. This could be an important benefit for those trying to improve their heart health while managing weight.
Other Health Benefits of Regular Infrared Sauna Sessions
Beyond weight loss, infrared saunas offer a range of health benefits. These include improvements in circulation, pain relief, and even enhanced muscle recovery. Here are some key advantages:
1. Detoxification
Sweating in a sauna helps the body expel toxins and heavy metals, such as mercury, arsenic, and cadmium. A 2022 Korean study found that regular sauna use can aid in the removal of these harmful substances from the body by boosting blood circulation and increasing sweat production.
2. Cardiovascular Health
Frequent infrared sauna use has been linked to a reduced risk of cardiovascular disease. According to research published in *The Journal of American Medical Association* (JAMA), individuals who used saunas frequently had lower rates of heart disease and sudden cardiac death. This is likely due to the sauna’s ability to reduce inflammation and oxidative stress, which are risk factors for heart disease.
3. Muscle Recovery and Reduced Pain
Studies have shown that saunas can help with muscle recovery and pain management. A 2023 Scandinavian study found that a single infrared sauna session post-exercise reduced muscle soreness and improved the feeling of recovery. Infrared sauna use has also been found to alleviate pain in conditions like chronic fatigue syndrome and rheumatoid arthritis.
4. Respiratory Benefits
Sauna bathing has been linked to improved lung function. Some studies suggest it may reduce the risk of respiratory illnesses, such as pneumonia and other acute and chronic conditions.
Questions and Answers
1. Can infrared saunas help you lose belly fat?
While sauna use can result in some overall fat loss and reduced BMI, it is not clear whether it specifically targets belly fat. More research is needed to determine if saunas can reduce fat in specific areas of the body.
2. How long should I stay in an infrared sauna to lose weight?
The effects of weight loss from inrared sauna bathing are typically seen after multiple sessions rather than a single use. However, one session can lead to immediate temporary weight loss through water loss. To experience more significant results, regular infrared sauna use, combined with a healthy diet and exercise, is recommended.
3. Is infrared sauna use effective for weight loss?
Infrared sauna use can offer temporary weight loss benefits, primarily through the loss of water weight and increased calorie burn. However, it should be viewed as an adjunct to a balanced lifestyle and not as a primary method of weight loss.
Conclusion
While saunas may not be a magic solution for long-term weight loss, they can contribute to water weight loss and calorie burning. In addition, infrared saunas offer several other health benefits, including improved cardiovascular health, muscle recovery, and detoxification. However, it is essential to stay hydrated and use infrared saunas safely, especially for those with underlying health conditions. For lasting weight loss, it’s crucial to combine sauna use with a healthy diet and regular physical activity.
References:
1. Biomed Research International, 2019. “Effects of sauna bathing on energy expenditure, heart rate, and body mass index in sedentary individuals.”
2. Journal of American Medical Association (JAMA), 2018. “Sauna bathing and the risk of sudden cardiac death, fatal coronary heart disease, and cardiovascular diseases.”
3. Environmental Science and Pollution Research. 2022. “Effect of water filtration infrared-A (wIRA) sauna on inorganic ions excreted through sweat from the human body”
4. International Journal of Occupational Medicine and Environmental Health, 2014. The effect of sauna bathing on lipid profile in young, physically active, male subjects
5. Biology of Sport, 2023. A post-exercise infrared sauna session improves recovery of neuromuscular performance and muscle soreness after resistance exercise training.
