Can Infrared Saunas Help With Weight Loss?

Have you ever stepped out of a sauna and felt lighter? Along with the relaxing and wellness benefits, a lot of people wonder if infrared saunas can support weight loss.

The short answer: Yes, there are a couple of ways infrared sauna usage can support you wider weight loss program and overall wellness routine. The main emphasis is on support! It should not be seen as the main method for weight loss.

How Infrared Saunas Affect Your Body?

Infrared saunas gently heat your body from the inside out. As your core temperature rises, your heart rate increases, your circulation improves, and you start to sweat. This mild increase in heart rate mimics what happens during light exercise.

How to Use Infrared Saunas Safely

• Use the sauna 3–4 times per week for 20–30 minutes.

• Hydrate well before and after each session.

• Pair sauna time with regular exercise and balanced meals.

• Treat it as a recovery tool, not a replacement for movement.

• Combine the Sauna with an Ice Bath for your perfect Hot/Cold Therapy

Want to learn more about how to get the most out of your sauna?

Check out this in-depth article about sauna use.

What Do Researchers Have to Say about Sauna and Weight Loss?

Some smaller studies suggest that regular sauna use may help support weight loss. Let’s take a look at what the research says and what you might experience.

Temporary Water Weight Loss

When you sit in a sauna (no matter if infrared sauna or traditional sauna), your skin temperature can reach around 40°C (104°F), and your core body temperature about 39°C (102°F). This rise in heat increases circulation and triggers sweating to help cool you down. That sweat leads to short-term water weight loss, not fat. The amount of water you lose depends on how long you stay in and how much you sweat.

Slight Increase in Calorie Burn

Infrared saunas warm your body directly instead of heating the air, which can make your heart rate and energy use rise a little. One study estimated that a 30-minute infrared sauna session could help the average person burn around 400–600 calories.

More research found that four short sauna sessions (10 minutes each) led to measurable changes in heart rate, energy use, and body mass. A 2018 study had similar results.

​​Possible Improvements in Cholesterol

Researchers found that three weeks of regular sauna sessions led to a decrease in total cholesterol and LDL (“bad”) cholesterol. The results were similar to what you might expect from moderate-intensity exercise.

What You Need to Know About Saunas and Weight Loss

Most experts agree that saunas in general, no matter if infrared saunas, traditional saunas or traditional wood-fired saunas are best used as part of an overall wellness routine. Not as the main method for weight loss. Pairing regular sauna sessions with healthy eating, exercise, and hydration can help set you up for success.

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