Do Saunas Help You To Lose Weight?
Do Saunas Help You To Lose Weight?
Exploring the Link Between Saunas and Weight Loss
It’s the million dollar question that many mid-life women ask. Do saunas help you to lose weight?
Let me say from the VERY start that for me, saunas aren’t about weight loss. Very little is. I prioritise feeling strong, healthy and fit over what my weight might be - which is in itself a million dollar question because I NEVER weigh myself. I haven’t weighed myself in over 10 years and I can’t imagine doing so ever again.
Equally, I can see why the question “do saunas help you to lose weight” is asked so much. As we reach a stage in life where our metabolism slows and many women notice that they put on, and retain, weight more easily than they used to, it’s an obvious question to ask.
Add to the fact that our joints perhaps aren’t what they once were, meaning that previous forms of exercise are no longer an option - not to mention the onset of frozen shoulders and tennis elbow (I think I might have sourdough baking to thank for that one!) it really can become a case of every little helps.
So what if saunas did help you to lose weight? Imagine a world where relaxation meets weight loss. Torching calories as you sweat. It has to be worth a little investigation doesn’t it?
Let’s First Explore How Saunas Work On The Body
When entering a sauna, the intense heat leads to an increase in body temperature, which the body responds to by sweating.
As sweat evaporates from the skin, it helps to cool the body which can lead to the loss of water weight. While this might not directly equate to fat loss, it does create an immediate effect on body weight.
The heat from the sauna also stimulates circulation, increasing blood flow and oxygen delivery to the body. Increased blood flow leads to an increased heart rate —sometimes to levels comparable to moderate exercise. This increased heart rate can also contribute to calorie burning, making a sauna a complementary tool in weight loss management.
Not only that but saunas promote relaxation and reduce stress levels, which in turn can potentially lower cortisol levels - the hormone known to lead to weight gain when levels are consistently high.
The great thing about saunas is that not only can we unwind, we can potentially lower our cortisol levels, making it easier to maintain a healthy weight.
The combination of sweating, increased circulation, and relaxation creates a unique environment!
Benefits Of Using Saunas For Weight Loss
What I find so interesting about saunas is that they can also help improve muscle recovery and performance which can indirectly support weight loss efforts.
After a workout, muscles can become tired and sore. Spending time in a sauna can help alleviate this by promoting blood flow to the muscles. I don’t know about you but when I feel better post-exercise, I am more likely to continue with my fitness routines. Quicker recovery can lead to more effective workouts, encouraging a cycle of consistent activity and calorie burning.
Regular sauna use is also believed to improve metabolic health markers, such as insulin sensitivity, meaning that the body becomes more efficient at using glucose for energy rather than storing it as fat. This could potentially lead to easier weight management.
Additionally, because I don’t particularly feel like having a heavy meal either before, or after, a sauna I probably inadvertetly consume less calories on sauna days.
Incorporating sauna sessions into our routines would seem to offer all sorts of additional benefits which aren’t immediately apparent - and I for one am all about the wins!
Saunas vs. traditional weight loss methods
Please don’t think for one minute that I am suggesting that saunas can be used to replace other weight loss methods: it's important to recognise that they should be seen as a complementary tool. While saunas can aid in temporary weight loss through sweating, they do not directly burn fat in the same way that exercise does and unlike a combination of diet and exercise, they do not create a caloric deficit.
Traditional weight loss methods involve a combination of chaning the diet and physical activity and adding sauna sessions is to believed to enhance the effectiveness of these.
I find saunas really interesting in that they combine true relaxation - and often social connection - with calorie burning.
Unlike traditional weight loss methods that might require rigorous workouts or strict diets, sauna sessions can be a more enjoyable. They can form part of a slower and less frenetic pace of life which is something that really appeals to me right now.
Over the past few years I’ve explored a slower way of life and have incorporated retreats, mindfulness and yoga into my daily life, as well as cold water plunging (which you can read more about HERE). Together, cold water plunging and saunas are a winning team.
Types of saunas - Infrared saunas, traditional saunas, steam rooms
Traditional Saunas
There are several types of saunas available, each offering unique benefits that can aid in weight loss. Traditional saunas (often referred to as Finnish saunas) use wood or electric stoves to heat the air within the room. They typically operates at higher temperatures and lower humidity levels. The intense heat promotes sweating and can elevate heart rates, leading to calorie burning. Traditional saunas also provide a classic sauna experience with wooden benches and a cozy atmosphere.
Infrared Saunas
Infrared saunas utilise infrared light to directly heat the body rather than the air around it. This method allows for lower ambient temperatures while still providing deep tissue heating. Many users find infrared saunas more comfortable, as they do not experience the same extreme heat as in traditional saunas. The targeted heating can lead to increased sweating and calorie burning while also offering additional benefits such as improved skin health and muscle relaxation.
Steam Rooms
Steam rooms, on the other hand, use moist heat to create a humid environment. The high humidity can make it easier for some to breathe and relax, while still providing benefits similar to those of traditional saunas. Steam rooms can be particularly effective for skin hydration and respiratory benefits, making them a great option for those looking to detoxify the body.
So, do saunas help you to lose weight?
Combining sauna use with diet and exercise for optimal weight loss
For optimal weight loss results, combining sauna use with a healthy diet and regular exercise is recommended. A balanced diet provides the necessary nutrients to fuel the body. When the body is nourished properly, it can perform better during workouts, leading to increased calorie expenditure and more effective fat burning. The sauna can complement this process by enhancing recovery, allowing us to maintain our workout routine without the discomfort of muscle soreness.
Incorporating strength training into our fitness regimen - particularly as we age - can also be highly beneficial. Building muscle mass increases the resting metabolic rate, meaning that the body burns more calories even at rest. Regular sauna sessions can assist with muscle recovery post-strength training, making it easier to stay committed to a workout plan. Additionally, the heat exposure from saunas can boost metabolic processes, further supporting weight loss efforts.
Mindfulness and stress management are also key components offered by a sauna. The relaxation benefits of a sauna use can help reduce stress levels, which is vital for maintaining a healthy weight. High stress can lead to unhealthy eating habits and cravings for comfort foods. By using the sauna as a space to unwind and de-stress, we can create a healthier relationship with food which supports weight loss holistically. When combined, sauna use, a nutritious diet, and regular exercise create a powerful way to achieve weight loss goals.
Tempted to head to the sauna?
If you’re tempted to head to the sauna but aren’t quite sure of the etiquette, what you might need, what to expect, or the benefits, you can get access to my handy Sauna Secrets Guide below.
And if after having read this post you’ve decided that a sauna hat is the missing piece in your sauna routine, why not get one that’s both practical and stylish? My bright and cheery sauna hat is available on Amazon and is designed for those who love to combine function with flair. It features a trendy bucket hat design, meaning you’ll not only be protecting your head but also looking effortlessly cool while doing so.
As a bonus, it comes with a handy storage bag—perfect for keeping your jewellery, toiletries, or even your sauna hat safe between sessions.
And if you have any questions, please just drop me a message via my website (bethgoodrham.com) or via Instagram at bethgoodrham
Much love,
Beth x
