Saunas have long been cornerstones of relaxation and wellness practices, even dating back to many centuries ago in cultures like those in Finland, where the sauna is seen as a way of life. More recently, saunas have come to the forefront by all means associated with health benefits when using them. One of the most spoken-about uses would be for weight loss. So, how exactly does a sauna bath aid in reducing weight, and what can one really expect? It separates the science from myths of sauna and weight loss to help you learn their actual effect on the body.
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The Science Behind Sauna-Induced Weight Loss
While stepping into a sauna, the temperature increases the temperature of your body. Your body reacts to this by toiling really hard to bring down the temperature by mainly sweating. This whole procedure of sweating gives rise to the concept of sauna-mediated weight loss. Indeed, you can lose a good amount of water weight in just one session at the sauna. It is nothing unusual to drop as many as a pound or two during a 20-30 minute session.
One has to keep in mind that this is not necessarily fat loss, but rather water loss. The pounds lost in the sauna will come back on once you start rehydrating for the sake of your overall health. Therefore, while this weight loss is technically a result of going to the sauna, it is very different from how one would actually lose fat, as that requires a caloric deficit for an extended period of time through diet and exercise.
The Caloric Burn
Although most of the weight lost in a sauna is just a result of water loss through sweat, some actual calorie burning is involved as well. The body expends energy creating that sweat and attempting to cool itself back down; hence, sitting inside a sauna for a session really can burn off some few extra calories. That will depend upon a lot of factors, such as your weight, your age, and your general level of fitness; typically, it is in the region of 300-500 calories per hour.
While that may sound promising, it is important to keep things in perspective. The amount of calories lost through sauna bathing is relatively low compared with other forms of exercise—running, cycling, or swimming. For example, jogging for an hour could burn up to 600-800 calories, which, in comparison, is way much more than what you would get from sitting in the sauna. Hence, though the sauna by itself can contribute to your overall energy expenditure, adding a little, one should not depend on it solely as a means of weight loss.
Detox and Weight Loss
Another argument for the weight loss effects of saunas is based on detoxification. It is proposed that the body, through sweating, rids itself of said toxins and thus increases metabolism, which helps shed pounds. While it is true that some toxins are removed through sweat, sweat’s main purpose is to cool the body, not to detoxify. The major active organs for detoxification are the liver and kidneys.
Moreover, little scientific evidence is available that proves detoxification from the body via sweat bleeding makes a huge difference in weight loss. However, regular use of a sauna will help develop cardiovascular health, reduce stress, relax the body, and therefore lead to a healthy lifestyle by which one can maintain his or her weight.
Saunas Are Complementary to Good Health.
While they can help in weight loss, it has to be only supplementary in nature. The focus must always be on a wholesome diet and regular exercise if one wants sustained weight loss. Saunas do help in relaxing the muscles after a good workout, reduce stress levels, and ensure a sound sleep—all of which are very essential for maintaining a healthy weight.
One should, therefore, keep hydrated and listen to one’s body if one incorporates the sauna into their weight loss routine. It can be risky for one’s health with too much use of or spending too much time in the sauna, as this will cause the system to dehydrate. A moderate course, 2-3 times a week with sessions in the sauna of 15-20 minutes, is usually safe and effective.
Conclusion
While sauna baths can be beneficial for rapid weight loss through water-weight loss and the amount of energy expended while burning those extra few calories, it is not the magic bullet for fat loss. In actuality, the greatest benefits of saunas are associated with inducing relaxation, improving cardiovascular health, and generally increasing well-being. Only then will sauna treatments prove worth their salt in any weight loss or wellness program if they are combined with good dietary practices and regular exercise.
