Infrared saunas and steam rooms do some absolutely magical things to the body. Systems strengthen. The heart works better, circulation flows more freely, and even breathing’s easier. Weight loss is attributed to some in their sauna journey but not necessarily all. Burning calories happens in a sauna but how much weight can you lose from it?
There’s a lot that plays into losing weight, with things like nutrition, pre-existing health, and fitness habits all having influence. For the purposes of this article, we are strictly focusing on the calorie burning that happens in a sauna. Even if someone burns a ton of calories on a weekly basis, if they’re still eating poorly or have pre-existing health challenges, weight loss might not come like expected.
Do saunas burn calories?
Yes, saunas and steam rooms burn calories which can help you lose weight! These heated environments not only relax the body but stimulate metabolism, blood flow, the heart, and cardiovascular systems.
Online, there are claims that saunas can help you lose weight. They certainly can but that does not mean it is easy. Whether you deny the benefits of a sauna or steam room, or worship time spent inside one of these rooms, the research is concrete in stating you do burn calories.
How many calories can you burn in a sauna?
There are different estimates as to how many calories you can burn in a sauna, with some being as high as 300 calories in 30 minutes and others with estimates as low as 25 calories in the same time period.
Let’s be clear in saying that your body is burning calories all the time. Even when you’re sitting, you’re killing calories. The problem with weight loss is that everyone has to eat. As we eat, we ingest more calories. When we eat more calories than our body burns daily, this means weight gain. When we eat less calories that our body burns daily, this means the body has to go to deposits of fat to provide you with energy. Therefore, you begin to reduce weight. To increase your base rate of calorie-burning, you can exercise or do activities like a sauna.
How to calculate the calories you burn in a sauna
The accepted rule for how many calories a person in a sauna will burn on average is 1.5 times more than base rate. The average person weighing 150 pounds and sitting for 30 minutes burns approximately 56 calories. This same person sitting in a sauna will therefore burn 84 calories instead. It’s a slight but noticeable increase.
Alternatively, there are other estimates just as logical and provable that estimate in some, the body burns up to 600 calories in a half-hour session. Why these estimates are so wide has to do with body type and other variables. Regardless of what one believes, the only way to truly measure the effects of a sauna on weight loss and calorie loss is by measuring heart rate – something which can be done with a heart rate monitor.
Despite this estimate, some studies argue saunas and steam rooms have the same impact as moderate intense exercise. The way that your heart rate and blood pressure rises is just like engaging in moderate cardio. For someone with a chronic condition, chronic pain, mobility problems, or struggling with something that’s preventing them from getting in a workout, a heat therapy room like a sauna or steam room may be their answer. The body responds just like it would if you were doing moderate exercise. Done carefully and regularly, it won’t help you gain muscle however it can help increase the calories you’re burning.
How does a sauna make you lose weight?
A sauna will help you lose weight by forcing the body to work harder. Your body has to control temperature which it does by sweating. Pulse rate increases and circulation kicks up a notch. Subsequently, this also increase metabolism.
When you step out of a sauna, you may notice an instant weight loss. This is very common. Unfortunately, those numbers aren’t to be relied on. What you’re losing isn’t fat. It’s water weight which is lost when you sweat. In fact, a 30-minute sauna session could take out as much as two liters of water. When you rehydrate, that water weight’s going to come right back. So don’t be fooled by what the scale says right after you step out!
Athletes use saunas for a reason – here’s why!
Athletes use saunas because they know the power it has on maintaining weight and muscle recovery. After a workout, a trip to the sauna increases circulation just by sitting there. One’s muscles heal quicker and repair faster because they’re getting nutrient-rich blood pumped directly to them.
There’s a lot of other reasons why athletes use saunas, including stress relief. When the body’s managing physical and mental stress, all this anxiety can actually cause weight gain and/or prevent weight loss. As you relieve stress, this has the potential to help your weight loss along. Athletes understand that a sauna alone isn’t going to inspire any big physiological changes however in conjunction with healthy eating and fitness, it’s a must-have tool that helps functionality and which generates results.
How to use a sauna to lose weight and burn calories
If you have the means to do so, measure your heart rate as you enjoy time in a sauna. Try to determine how many calories you are burning per session. Although it’s an estimate, you can probably determine how comparable your time in a sauna is to your time on a cardio machine and/or lifting weights.
How to use a sauna to lose weight and burn calories is to follow it up with action afterwards. Eat healthy foods. We’re talking veggies, some fruit, at least one carb-driven meal a day, and sufficient amounts of protein for your body type. You also want to stay physically active. You do not need to lift heavy weights or do a lot of intense working out. For some, it’s as simple as movement. The more mobile you are, the more calories you’ll burn which would otherwise be wasted sitting down. Control the calories coming in. Increase the calories you’re burning. Use a sauna.