Can a sauna burn fat? Well, a great session will relax you. It helps you get rid of toxins, supports clean skin, and releases endorphins for an instant feel-good fix. If you’re on a weight loss journey, you may have also heard that a sauna burns fat. But is that true? Do you actually burn calories during a sweat session or is it all water weight? Let’s dive in.
Can a sauna burn fat?
Technically, yes, you may notice the number on the scale go down after a sauna session. However, this is a result of water loss – not fat loss – which is quickly regained once you rehydrate.
This isn’t to say that a good sauna session is completely useless for those wanting to lose weight. Saunas do burn calories and offer health benefits that can support your efforts. Of course, you must combine them with a nutritious diet and regular exercise.
How long should you be in a sauna to lose weight?
Typically, sauna sessions should last 15 to 20 minutes. However, experts recommend starting with shorter sessions, gradually increasing the duration as you feelmore comfortable with the high temperatures.
Hydration is also key, before, during and after your session. Lani Finau, a Registered Nutritionist and Health Coach at Juniper, advises you aim “to replace 1.5 times the amount of water lost from sweating in the sauna. As a baseline level of intake (not accommodating for what’s lost in this sweating), we advise people drink at least 2-3L of water a day.”
Finally, always listen to your body and exit the sauna if you feel dizzy or unwell.
How does a sauna help with weight loss?
OK, we already know that saunas don’t directly burn fat; the weight loss observed is mainly water loss. However, they can indirectly help with weight loss by promoting muscle relaxation and post-exercise recovery and, as a result, helping you stay on track with your workout routine.
The heat can also increase your heart rate similar to moderate exercise, helping to keep your heart healthy. Finally, saunas can reduce your stress levels and improve your sleep quality – both of which have weight loss benefits, for instance, by minimising emotional eating and giving you energy to move your body regularly.
Lani adds, “A reminder that another incredibly important aspect of recovery is adequate protein intake – as this helps with muscle growth and repair. Don’t forget to ensure you are fueling your body with lean protein across the day, aiming for at least 1.2-1.6g of protein (per kg of body weight, per day), and establishing a regular eating pattern to help you achieve this.”
How many calories can you burn during a sauna session?
Calorie burn in a sauna varies, depending on factors like weight, sauna temperature, and session length. On average, a person might burn 100-300 calories during a 30-minute sauna session. However, saunas are primarily for relaxation and recovery, not substantial calorie burning or weight loss.
So, while saunas offer health benefits and can support your efforts, they’re certainly not the end-all-be-all of weight loss. Combine them with a balanced diet, regular exercise and proper hydration, and you’ll achieve much better, more sustainable results.
