Weight loss advice is everywhere - meal plans, supplements, workouts, cold plunges… and now, saunas. With wellness culture booming, more people are turning to the heat in hopes of shedding a few extra kilos. But can sitting in a steamy room really contribute to weight loss, or is it all just a myth? Here’s everything you need to know about saunas and weight loss.
What Happens to Your Body in a Sauna?
When you sit in a sauna, whether it's traditional dry heat or an infrared sauna, your body temperature rises. This causes your heart rate to increase, your blood vessels to dilate, and your body to sweat as it works to cool itself down.
This process mimics some aspects of mild cardio exercise, leading many to wonder: If I’m sweating this much, am I burning fat?
Does Sauna Use Burn Calories?
Yes, but not as much as you think.
Spending time in a sauna does result in a minor increase in calorie burn which is roughly 1.5x your resting metabolic rate. A 30-minute sauna session could burn anywhere from 100 to 300 calories, depending on your body size and metabolism. However, this is a modest number compared to a workout like a 45-minute HIIT session.
The majority of immediate weight loss after a sauna is due to water weight, not fat loss.
Water Weight vs. Fat Loss: What’s the Difference?
Water weight loss occurs when your body sweats out fluids. This can lead to a noticeable drop on the scale, but the results are temporary. Once you rehydrate (which you should do!), the weight returns.
Fat loss, on the other hand, requires a calorie deficit over time through diet, exercise, and lifestyle habits. Saunas may support this process but aren't a substitute for the fundamentals of weight loss.
How Saunas Support a Healthy Weight Loss Journey
While saunas alone won’t melt the fat away, they can play a supportive role in a weight loss program by:
Aiding Muscle Recovery - Optimise Performance
Sauna use post-exercise helps promote blood circulation, which delivers oxygen and nutrients to tired muscles, speeding up recovery and reducing soreness. This means you're more likely to stay on track with your fitness routine and consistency is key when it comes to weight loss.
Bonus tip: A quick sauna session after strength training can also help reduce lactic acid build up and prevent stiffness the next day.
Improving Sleep Quality – Essential for Hormonal Balance and Fat Loss
Sleep is often overlooked in weight loss conversations, but it plays a vital role in how your body regulates hunger hormones like ghrelin and leptin. Poor sleep can increase cravings, slow your metabolism, and reduce your motivation to exercise.
Using a sauna in the evening can promote relaxation, reduce physical tension, and help you wind down for a better night's sleep. The drop in body temperature after a sauna session mimics the natural process your body goes through before sleep, helping signal that it’s time to rest.
Reducing Stress – Lower Cortisol Levels Can Support Weight Management
The warmth from a sauna can be highly effective in alleviating muscle soreness and joint stiffness. Increased circulation delivers more oxygen and nutrients to tissues, aiding in recovery and reducing discomfort. Individuals with conditions like arthritis or fibromyalgia often report temporary relief from pain after a sauna session.
In summary:
Short answer: Saunas alone won’t lead to meaningful, long-term fat loss.
Long answer: They can be a valuable part of a holistic wellness routine that supports weight loss efforts when combined with a balanced diet, regular exercise, and healthy habits. Learn more about the benefits of saunas.
Ready to sweat smarter? Express Wellness sauna range to elevate your wellness journey today.
