Sitting in a sauna is a type of ultimate leisure. You get in wearing next to nothing (or nothing in any respect!), sit down with no external distractions, and sweat your ass off.
It has been a convention passed down for hundreds of years, starting with the Nordic people. Some estimates place the primary sauna-like room existing around 7,000 BC! Throughout this long history, there have been greater than a handful of medicinal advantages attributed to sitting in a hotbox, all the pieces from improved recovery to detoxing.
But what about saunas and weight reduction? That is what we’ll get into today, as we discuss the usage of a sauna for losing belly fat and whether it actually works.
Table of Contents:
- What Are The Different Types Of Saunas?
- Do Saunas Help You Lose Weight?
- Does The Sauna Burn Belly Fat?
- Suggestions For Using The Sauna To Lose Weight
- Risks Of Using A Sauna To Lose Belly Fat
- How one can Lose Weight Naturally: 3 Strategies To Try
- FAQs
What Are The Different Sorts of Saunas?
Saunas are a sort of heat therapy, and the term “sauna” can conjure up a bunch of visuals depending on who hears it. So, let’s begin by reviewing the differing types of saunas to discover their similarities and differences.
1) Steam Bath:
Steam baths are enclosed rooms that use steam to assist fill the room with wet heat. As an individual sits inside, the steam raises the room’s temperature, providing that sauna-like effect.
To explore the differences between sauna bathing and sitting in a steam room, take a look at our article Saunas vs. Steam Rooms: Is One Higher For Muscle Recovery?
2) Infrared Sauna:
Infrared saunas use direct heat from infrared light to warm the person inside. That is in contrast to heating up the encircling air, as with a steam bath. As such, the user will still experience raised body temperature, but it is going to generally be to a lesser degree than other methods.
For those thinking about the infrared sauna option, a fair more convenient option is an infrared sauna blanket. To learn more, head to our article on the 9 Best Infrared Sauna Blankets.
3) Wood Burning Sauna:
Essentially the most traditional version, wood-burning saunas are what most individuals consider after they hear sauna.
These enclosed rooms, often manufactured from wood, contain a bucket of hot rocks over which the user pours water to generate steam. This steam then fills the room and increases body temperature.
4) Electrical Sauna:
Electrical saunas are just like traditional steam saunas in construction and look. Nevertheless, an electrical sauna uses electricity to heat the room. Rocks will also be placed on the heater for humidity control, but they are not used for steam.
Do Saunas Help You Lose Weight?
The sauna has plenty of great advantages backed by science. For instance, regular sauna use has been found to offer cardiovascular health advantages and even treat conditions reminiscent of peripheral flow-mediated dilation¹.
The evidence is unclear or often misunderstood for weight reduction because of the potential of losing water weight. Using a sauna will cause you to sweat profusely, emptying water out of your cells and ultimately producing a lower number on the size. Nevertheless, that is temporary weight reduction and is not going to last.
For instance, it’s normal for athletes to drop multiple kilos from water weight after a very sweating training session only to achieve it back after rehydration. It is not fat loss but simply sweat causing the numbers on the size to go down.
At the identical time, some studies have seen a positive influence on calorie expenditure and overall improvements in BMI². For instance, this study saw improvements after just 4 10-minute exposures.
Similar results were repeated in one other study from 2018 with a correlation between larger body surface area and body mass³. In other words, larger people lost more weight. As most participants were obese and sedentary in each studies, measurable advantages may only apply to those populations. Extreme heat will be enough to change the physiological systems of those that never tax them, but for others, it is probably not enough stimulation.
Some studies suggest that resting in high temperatures raises your metabolic rate by 20%, while others suggest even higher. While this seems great, it’s actually not that much. Because you only sit in a sauna for about 10 minutes, the limited exposure makes it very difficult to lose belly fat in any meaningful way.
One Reddit user summed it up best after they said:
“Might sweat out a little bit of water weight but you wont shed some pounds just by sitting around sweating. My ritual is jumping out and in of the cold lake between burns, and I feel the fluctuation from hot to cold, might boost metabolic (sic) rates, but at the tip of the day… food regimen and exercise lead to weight reduction… cannot just sit in a warm room to get 6 pack abs unfortunately.” (source)
Does The Sauna Burn Belly Fat?
In relation to explicitly buying belly fat, the reply goes to be no.
This is especially since it is incredibly difficult to decide on where you lose fat first. That is 100% genetic, and a few people hold different weight in several areas. Depending in your body type, some people are inclined to gain weight in certain body parts before others, and the identical holds true for weight reduction.
Unfortunately, belly fat is mostly the primary sign of weight gain for many individuals, so it’s always the last place to shed some pounds.
2 Strategies For Using The Sauna To Lose Weight
For those who still wish to go ahead and use the sauna for weight reduction, there are two key suggestions that could make it simpler.
1. Stay Hydrated.
Make sure you drink plenty of water. Remember that water weight reduction isn’t weight reduction. Subsequently, you should not be concerned about drinking an excessive amount of, as staying hydrated could aid you stay in a sauna longer and more comfortably, resulting in more substantial effects.
2. Use an Infrared Sauna Blanket.
One interesting tactic is using an infrared sauna blanket, that are portable blankets that will let you cover yourself and warmth up your body.
When discussing sauna blanket advantages, a positive is that since the temperature is not so extreme, you possibly can stay under it longer than you may sit in a sauna. It is also portable and really convenient, so you possibly can easily go about your day and watch a movie or read a book.
To experience the advantages of a sauna in your individual home, take a look at these 9 Best Infrared Sauna Blankets to seek out the perfect fit for you. I just like the Heat Healer Infrared Sauna Blanket because it is simple to make use of, clean, and store, all while helping your mind calm down and your body burn extra calories.
What Are The Risks Of Using A Sauna To Lose Belly Fat?
Using the sauna for weight control generally is a hazardous method, especially when getting used for fast weight reduction. In reality, when the sauna is used incorrectly, even death is a possibility. Granted, this generally happens in fight sports as athletes attempt to lose water weight to “make weight” before a fight, but it could occur.
Humans generally attempt to push the envelope, especially regarding fitness, so assuming people will push too hard within the sauna is just not a stretch. Use the sauna for its health advantages and even to support your weight reduction goals, but don’t push it to the purpose where it’s dangerous.
How one can Lose Weight Naturally: 3 Suggestions To Burn Fat
While counting on a sauna for weight reduction won’t be essentially the most effective method, there are many other great ways to aid you shed some pounds. Listed here are some to assist get you began.
1) Improve Sleep:
Sleep is probably the best approach to help aid weight reduction. While sleeping won’t cause fat loss directly, it could have remarkable effects on the body that facilitate metabolism, activity, and food regimen management.
Multiple studies have shown that lack of sleep can dramatically affect weight reduction through several mechanisms⁴. For one, people lacking sleep might be lethargic and fewer lively through the day, burning fewer calories.
As well as, an individual with inadequate sleep can have issues with their food regimen. Not only will they eat more calories, but in addition they are inclined to crave more processed foods. Eating a bigger quantity of high-calorie foods is clearly not ideal for weight reduction.
You may even mix the perfect of each worlds and shed some pounds while sleeping. Try our article 7 Easy Ways To Burn Fat While You Sleep for some great suggestions!
2) Implement Regular Exercise:
It ought to be obvious, but alongside calorie control, regular exercise is needed for weight reduction.
Getting up and moving in any capability goes to extend your calories burned which is ultimately going to be what helps you lose body fat. Nevertheless, exercise is not a “one-and-done” thing. Consistency is the important thing to successful weight reduction and can at all times trump any single session.
That said, having a handful of really awesome fat-burning workouts is at all times idea. Don’t fret – we got your back.
Need to ramp up your metabolism? Try The Best Metabolic Workout. Or, for individuals who love the elliptical, head to The Best Elliptical Workout for Weight Loss.
3) Follow A Healthy Food regimen:
Along along with your exercise, a natural food regimen is a must. Figure that a slice of pizza easily has 200+ calories. Heck, even a banana can have 100 calories! It’s much easier to manage the food you place in your mouth than to attempt to burn off calories, so following a sound food regimen is at all times your primary rule for reducing weight.
I’m an enormous fan of the 80/20 Rule Food regimen. It’s an awesome type of flexible weight-reduction plan that uses a simple concept yet brings huge results.
FAQs
Now we’ll get into among the most typical questions concerning saunas.
Is the sauna or steam room higher for weight reduction?
Neither ought to be used for weight reduction, but in certain inactive populations, saunas have been shown to extend calorie expenditure.
How much weight are you able to lose in a sauna?
Some examples have shown as much as 1 pound of water weight will be lost in a single setting.
How long do you have to sit in a sauna for weight reduction?
Your time in a sauna mustn’t be based on weight reduction but on safety. That said, 10 minutes is the common suggestion.
What number of calories do you burn in a sauna?
The most effective guess is 1.2 to 1.5 times the quantity you burn while just sitting.
Is it OK to sauna day-after-day?
Yes, repeated sauna bathing is okay should you keep your exposure time to a minimum.
Does sauna speed up metabolism?
It could temporarily increase calorie expenditure in those with very low metabolism or sedentary people. Nevertheless, there are significantly better, evidenced-based ways to enhance your metabolism, reminiscent of following a workout split, metabolic conditioning, and even regular walking.
Do you utilize a sauna before or after a workout?
You should utilize a sauna anytime, but stay aware of your body temperature and drink a lot of fluids when doing so around a workout. The mix of elevated body temperature and dehydration from each exercise and a sauna will be dangerous.
Does the sauna count as exercise?
No. While saunas can increase heart rate, blood flow, and body temperature, saunas mustn’t be counted as exercise. This is very true should you’re using the sauna as an excuse to skip the gym.
Is The Sauna Good For Weight Loss?
When used appropriately and safely, a sauna will be an added regiment to incorporate your weight reduction efforts. It’s best to at all times use it together with a healthy food regimen and exercise and never depend on it solely to hit your fat loss goals.
Are Saunas Good For Weight Loss? The Verdict
Sauna bathing definitely packs quite a couple of health advantages. It might help lower blood pressure and even potentially improve your cardiovascular health. And as I just discussed, the sauna may even profit your fat loss goals.
Nevertheless, considering the tiny boost in metabolic rate and the short time you possibly can sit in a sauna bath, it isn’t a fat-burning machine. For those who truly wish to lose belly fat, deal with your food regimen and exercise, and consider saunas as an added bonus for reinforcing your weight reduction efforts.
