Infrared saunas are gaining popularity not just for relaxation and detoxification benefits, but also for their potential role in weight loss. While the idea of simply sitting in a sauna to shed pounds may sound appealing, it's crucial to understand the mechanisms through which infrared saunas contribute to weight management. Here’s what recent research suggests about how infrared saunas can assist with weight loss.
Enhanced Metabolism and Calorie Burning
One of the primary ways infrared saunas can aid weight loss is by increasing the body's metabolic rate. According to a study by Cristiano (2019), the thermal stress induced by the heat of an infrared sauna enhances blood circulation and raises the heart rate, much like during moderate exercise. This increased cardiovascular activity requires energy, leading to calorie expenditure. As the body works to cool itself, it burns calories, which over time, can contribute to weight loss.
Long-term Benefits: Reduction in Waist Circumference
More sustainable effects of infrared sauna use include changes in body composition, such as reductions in waist circumference. Beever (2010) found that regular use of an infrared sauna can help decrease waist circumference, particularly in overweight individuals. This reduction is likely due to the improved metabolic rate and cardiovascular function fostered by consistent sauna use, suggesting potential long-term benefits in fat loss and overall weight management.
Detoxification and Improved Blood Circulation
Infrared saunas may also support weight loss through enhanced detoxification and blood circulation. The deep penetration of infrared heat helps to release toxins that can be sweated out, while also improving the efficiency of blood flow throughout the body. Wessapan & Rattanadecho (2015) highlighted that better circulation can boost the metabolism further, aiding the body’s natural processes for burning fat and eliminating waste products.
Temporary Reduction in Water Weight
While not a method for long-term weight management, infrared saunas can lead to temporary weight loss due to water loss. Podstawski et al. (2014) noted that sauna sessions could cause significant fluid loss through sweating. This reduction in water weight can be noticeable immediately after a sauna session; however, it is important to note that this weight is typically regained once the individual rehydrates.
Conclusion
Infrared saunas offer a supplementary approach to weight loss that, when combined with diet and exercise, can enhance overall health and wellness. While they primarily contribute to short-term fluid loss, the potential for long-term benefits such as increased metabolic rate and reduction in waist circumference makes them a worthwhile addition to a comprehensive weight management strategy. However, it's important for users to maintain realistic expectations and understand that saunas are not a standalone solution for weight loss but rather a supportive tool to boost the effects of regular physical activity and healthy eating.
