She Strengthens

Can Saunas Really Help You Lose Weight?

The Short Answer: Not Exactly

While spending time in a sauna can burn calories and shed water weight temporarily, it’s not a sustainable solution for weight loss. To achieve long-term weight loss, you’ll need to focus on consistent exercise and a balanced diet.

How Saunas Affect Weight Loss

When you’re in a sauna, your body works hard to stay cool, which means it burns more calories. You’ll lose a few pounds of water weight from all that sweat dripping down your body. However, once you rehydrate, you’ll likely gain that weight back.

The Benefits of Sauna Use

Saunas can still be beneficial for your health, even if they’re not a magic bullet for weight loss. For example, they can:

• Boost Heart Rate and Calorie Burn: Sitting in a hot room increases your heart rate, which can lead to a temporary increase in calorie burn.
• Reduce Stress and Inflammation: Saunas can help you relax, which may counteract weight gain brought on by stress. They also reduce oxidative stress and inflammation, similar to the effects of exercise.

What’s Healthy Weight Loss, Anyway?

According to the Centers for Disease Control and Prevention (CDC), losing weight at a rate of about 1 to 2 pounds per week is healthier and more sustainable than doing so at a quicker rate.

Does the Type of Sauna Matter?

Not really. As long as the sauna is heated to temperatures between 150 and 195°F (66 and 91°C), it should have similar effects on calorie burn, water weight loss, and increased heart rate.

Potential Risks of Sauna Use

Saunas can be dangerous if you’re not careful. Dehydration is a major concern, as high heat makes your body sweat and lose water weight. Severe dehydration is a medical emergency. Additionally, people with certain health conditions, such as heart problems, should avoid saunas or consult with their doctor first.

Tips for Safe Sauna Use

To use a sauna safely, remember to:

• Hydrate Before and After: Drink plenty of water to avoid dehydration.
• Avoid Meds that Impair Sweating: Check with your doctor before taking any medications that might affect your ability to sweat.
• Get Out After 15-20 Minutes: Don’t stay in the sauna for too long to avoid dehydration and other health risks.
• Cool Down Gradually: Take your time when getting out of the sauna to avoid shocking your system.

Frequently Asked Questions

• Do Saunas Help You Lose Stomach Fat?: No, there’s no evidence that saunas target belly fat specifically.
• How Long Should I Be in a Sauna to Lose Weight?: To avoid dehydration, experts recommend staying in the sauna for 15-20 minutes.
• How Many Calories Are Burned in a Sauna?: The exact number of calories burned in a sauna varies depending on individual factors, but it’s likely not dramatic enough to contribute to long-term weight loss.

The Takeaway

Saunas can be a fun and relaxing way to boost your heart rate and burn a few calories, but they’re not a substitute for a healthy diet and regular exercise. By using a sauna safely and combining it with other healthy habits, you can achieve your fitness goals and enjoy some general health benefits along the way.