Is Sauna Good For Losing Belly Fat?
Saunas have been used for centuries as a way to relax and cleanse the body. But can sitting in a sauna really help you lose belly fat? In this article, we will explore the benefits of using a sauna for weight loss and how it can specifically target belly fat. So grab a towel and prepare to sweat it out!
7 Ways Sauna Makes Losing Belly Fat Easier
Increased Metabolism
A faster metabolism helps you burn more calories, even when you're just sitting around, and that makes losing belly fat a lot easier.
When your body works harder to cool itself, like it does in a hot sauna, it naturally burns more energy.
In one study published in Acta Physiologica Scandinavica , ten healthy men sat in a Finnish sauna at 80°C for an hour, twice a day.
After just one day, their metabolism jumped by 25–33%. That boost means more calories burned throughout the day, which can help melt away stubborn belly fat over time.
Detoxification
Sweating helps your body get rid of toxins that slow down fat-burning, especially around your belly. One big way saunas make losing belly fat easier is through detox.
A study in the International Journal of Environmental Research and Public Health , found that sauna sessions help your body sweat out heavy metals like lead and arsenic, helping your system stay clean and burn fat better.
Water Weight Loss
Sweating out water weight in a sauna might sound like a quick fix, but it actually helps make belly fat loss easier, especially when you're just getting started.
When you sit in that dry heat, your body works hard to cool down, and you sweat out a lot of water.
People with more body fat tend to lose even more. One study found that , overweight men lost around 0.65 kg in just one sauna session.
Another study showed that , the higher your BMI, the more water weight you lose. That first drop on the scale can be a huge motivator.
Increased Blood Circulation
Better blood circulation is one big reason sauna makes losing belly fat easier. When your blood flows faster, your body gets more oxygen and nutrients, which helps it burn calories and break down fat more efficiently, including around your belly.
Good circulation also helps flush out extra water and waste, so you feel less bloated. One study found that , sauna use makes your heart work harder, like when you go for a brisk walk, which boosts circulation and burns energy.
Another study , linked better blood flow from sauna use to healthier heart and blood vessels, both important for steady fat loss.
Stress Reduction
Stress makes it harder to lose belly fat because it raises a hormone called cortisol, which tells your body to hold on to fat, especially around your stomach.
One powerful way to lower stress is by using a sauna. A study in PLOS ONE , found that people felt deeply relaxed and happy after sauna sessions, with their brains working more calmly and efficiently. Less stress means less belly fat holding on.
Enhanced Recovery
Saunas can aid in post-workout recovery. After a strenuous exercise session, sitting in a sauna can help relax your muscles and relieve muscle soreness. This can encourage you to stay consistent with your workouts, leading to increased calorie burning and belly fat reduction.
Improved Sleep
Getting good sleep makes it much easier to lose belly fat. When you sleep well, your body balances hormones better, keeps stress levels low, and burns fat more effectively, especially the stubborn kind around your belly.
Poor sleep, on the other hand, raises stress hormones like cortisol, which tells your body to hold on to fat.
The good news? Sauna sessions can really help. In a global survey of sauna users, over 83% , said they sleep better after using the sauna.
Another review , of 40 studies found sauna use supports better sleep, less stress, and overall health.
Other Therapies that help with Belly Fat
Cryotherapy
Cryotherapy helps with belly fat by using super cold temperatures to push your body into fat-burning mode.
When you step into a freezing chamber (around -130 °C) for just a few minutes, your body works hard to stay warm, which boosts metabolism and burns more fat, especially around your belly.
In one study from the Journal of Clinical Medicine , women who did 20 cryotherapy sessions lost belly fat, trimmed their waistlines, and dropped overall body fat.
The cold also raised levels of irisin and IL-6, two hormones that help burn fat and improve metabolism.
Acupuncture
Acupuncture might sound surprising, but it could actually help you lose belly fat. It works by boosting your metabolism, calming your nervous system, and helping your body burn fat more efficiently.
One study found that , just a month of acupuncture helped kids lose over 16% of deep belly fat, even without big changes in their weight.
Another study showed , adults who got electro-acupuncture had smaller waists and lower body fat than those who didn’t. If you’re looking for extra help with stubborn belly fat, acupuncture might be worth a try.
5 Tips to Make the Most Out of Your Sauna to lose weight?
- Stay Hydrated: It is crucial to stay hydrated while using a sauna. Drink plenty of water before, during, and after your session to avoid dehydration.
- Start Slow: If you are new to saunas, ease into it. Begin with shorter sessions at lower temperatures and gradually increase the duration and heat level.
- Cleanse Your Skin: Before entering the sauna, take a quick shower to cleanse your skin and remove any lotions or oils. This will allow your body to sweat more effectively.
- Choose the Right Sauna: Different saunas have varying temperatures and humidity levels. Find the type of sauna that works best for you, whether it’s a traditional Finnish sauna, an infrared sauna, or a steam room.
- Combine Sauna with Exercise: To maximize the benefits, consider incorporating sauna sessions into your workout routine. After a workout, take a sauna to enhance recovery and further boost calorie burning.
Conclusion
The sauna can be a valuable tool for those looking to lose belly fat. Through its effects on metabolism, detoxification, water weight loss, blood circulation, stress reduction, recovery, and sleep, saunas offer several benefits that can aid in achieving your weight loss goals. However, it’s important to remember that saunas should be used as part of a comprehensive weight loss and wellness plan, including a balanced diet and regular exercise. So, while saunas can contribute to losing belly fat, they are most effective when combined with other healthy habits. Now it’s time to sweat your way to a toned midsection!
