How Can You Lose Weight In A Sauna

Sitting in a hot and crowded wooden room may be relaxing, although slightly uncomfortable, but could a sauna actually help you lose weight?

Saunas have been around for thousands of years, thanks to the Finnish, and are often viewed as a weight loss tool. Despite their long history, there’s no scientific data indicating saunas help with weight loss, says Rita Redberg, M.D., a practicing cardiologist in San Francisco, California, who has written about sauna bathing. However, she still highly recommends saunas for other reasons.

On middle-aged Finnish men found that men who frequented the sauna lived longer than those who used it less, but it is unclear why.

Sauna Vs Cardio For Weight Loss

“It is not known if the health benefits associated with sauna use are from the physiological effects of the sauna itself, or just the act of taking the time to relax, as one must do in a sauna, or the camaraderie of the sauna, especially in Finland, where it is often a family activity, ” says Dr. Redberg, who tried Finnish saunas on a recent trip to Helsinki, the capital of Finland.

Saunas are typically set to at least 150 degrees Fahrenheit, but the ones Dr. Redberg tried in Helsinki, were much hotter, she notes.

Although in-home saunas are less common in the U.S. than Finland, many gyms and spas in the U.S. have them. Before you use one though, there’s a couple of things you should know.

Ways To Lose Weight With A Sauna

“It is definitely a myth that sitting in a sauna leads to meaningful and long term weight loss, because the weight you lose in a sauna is water weight, ” explains Mike Sevilla, M.D., a practicing family physician in Salem, Ohio, who frequently gets questions from patients about using saunas. “Some or all of this weight loss goes away when you rehydrate yourself following the sauna session.”

The main danger of using a sauna is the possibility of becoming severely dehydrated. This can happen from sitting in the sauna for too long and/or the temperature becomes too warm.

“Signs and symptoms of severe dehydration include dry mouth, excessive thirst, and dizziness or lightheadedness, ” says Dr. Sevilla. “If you notice any of those symptoms starting to happen, exit the sauna immediately and rehydrate yourself.”

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To avoid dehydration and its complications, Dr. Sevilla recommends using the sauna for 15-20 minutes at a time. And, if you have a history of heart problems, it’s best to check with your family physician before using one.

Janissa Delzo is a freelance health writer whose work has been published by outlets including CNN, Newsweek, Everyday Health and Teen Vogue.

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While the temperatures and humidity levels can vary, saunas generally work the same in regards to how your body reacts. Saunas can help you lose a tiny bit of weight because you’re sweating off water weight. However, the weight will come back once you begin rehydrating again.

The Knowledge: Is The Sauna Good For Weight Loss?

Because the intense heat in the sauna makes you sweat profusely, you’ll lose excess water stored in your body. Typically, you can lose up to five pounds in a 1-hour sauna session but, as you rehydrate, a lot of the weight will come back. 

The good thing is that the hot temperatures of the sauna will help you to keep burning calories long after your session is done. It achieves that by supercharging your metabolism, and the boost will keep going for several hours after you come out of the sauna.

The extreme heat also gets your heart pumping faster, causing your body to burn off extra calories in order to supply the required energy. However, the increase in heart rate only causes a slightly higher calorie burn than when you sit at rest. For effective weight loss, you need to supplement sauna sessions with real exercise.

Infrared Sauna Weight Loss: ​can An Infrared Sauna Help You Lose Weight?​

If you’re going into a sauna, you need to do so after you’re done exercising for the day. That way, you can get more out of the sauna because it increases the effects of your workout. Going into a sauna before exercise means that you’ll dehydrate faster and suffer heatstroke.

For many people, saunas have become a way of life. Whether you use a sauna after a workout or just to relax and unwind, it can offer multiple health benefits. But, how long should you stay in a sauna if you’re looking to lose weight?

You should typically spend around 15 to 30 minutes in a sauna. If you’re doing it for the first time, do a session of 5 minutes or so and work your way up from there. Avoid staying in the sauna for more than 20 minutes nonstop. If you begin feeling lightheaded at all, get out of the sauna ASAP.

How Much Weight Can You Lose In A Sauna?

According to recommendations by the American Sauna Society, the American College of Sports Medicine, and expert sauna bathers, the exact duration you stay in a sauna will be determined by different scenarios.

While some experienced sauna bathers, especially in Finland, can turn the sauna into a longer social event, you should avoid overdoing it. The longer you sit in the sauna, the more you risk dehydration. The general rule of thumb is to cap your time to 15-20 minutes.

When you sit in a sauna, you enjoy the feeling of sweat streaming out of your body. The fact that toxins are driven out of your skin pores is beneficial to your health, but it’s not the only notable benefit. To enhance blood circulation and immune function, you need to encourage your pores to close soon after a sauna session.

Sauna Benefits That Will Blow Your Mind

To achieve that, you should jump into a cold shower immediately after a sauna. As your pores tighten, your blood will begin to flow back towards various organs, which helps to reinforce your body’s defense mechanism. Showering after a sauna essentially trains your immune system, making it much stronger during times of need.  

Also note that after a sauna session, your body will be more susceptible to toxins in the water. So, if the water coming out of your shower has high chlorine content, it can be easily absorbed through your skin’s open pores. If that is the case, consider investing in a shower head filter, which is generally fairly inexpensive. 

At Mango Medical Clinic, our top priority is to help restore your health, and we believe that the most ideal solution is through the adoption of telehealth medicine. Our experienced doctors provide specialized treatment for a wide range of medical conditions, including anxiety, ADD/ADHD, weight loss, PTSD, erectile dysfunction, birth control, and STDs. Maintaining a healthy weight is important to your quality of life yet can be so challenging. Changing your behaviors is key to success. You can create an enjoyable habit that will help your efforts in many ways with a sauna. You get all the benefits of sauna and infrared light therapy in a pleasant session. It’s an easy lifestyle and behavior change you’ll actually want to stick with for sauna weight loss support.

Sauna For Fat Loss

Saunas are beautiful, enjoyable experiences using infrared light to heat your body from the inside instead of heating the air. Infrared saunas can do more for the body’s health in a more pleasant environment (between 110 and 130 degrees) than the harsh suffocating heat of traditional saunas (180-210 degrees). Built-in chromotherapy lights create body-balancing beauty and calm.

Listen to music or watch a favorite show while the infrared light therapy does its work at the cellular level to expel toxins, increase circulation, spark metabolism, burn calories and help decrease waist size.

A 2019 study compared participants’ cardiovascular effects in a sauna and on an exercise bike. The increase in heart rate was similar to a short, moderate workout. Researchers stated, A sauna session is a physical strain. Its long-term positive effects are comparable to sports activities.

Infrared Sauna Workouts For Calorie Burn And Weight Loss

The focus was on the benefits to the heart and cardiovascular system, rather than weight loss or muscle development. We call it a “passive cardio workout.”

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Studies have shown the direct connection between stress, cortisol and weight gain. Chronic stress leads to cortisol production in large amounts, which leads to obesity and weight gain.

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Dr. Amy Myers recommends infrared sauna for weight loss to help break the connection between cortisol and weight gain by naturally relieving stress. Stress relief lowers cortisol, which can help create