Red Light Therapy or Infrared Sauna: Which is Better for Weight Loss?

Red light therapy and infrared saunas are gaining attention for their potential health benefits.

But if weight loss is on your mind, you’re probably asking, “Which one works better?” 

With almost half of U.S. adults trying to lose weight each year and the challenges of staying consistent, it’s easy to feel stuck.

Let’s explore both options and see which could be the key to making your weight loss journey a little easier.

• Red light therapy works through light, not heat: Red light therapy uses special light wavelengths that go into your skin and help your body heal and stay healthy, without making you feel hot.

• Infrared saunas use heat to help your body work better: Unlike red light therapy, infrared saunas warm your body directly with heat, which can make you sweat, feel relaxed, and improve circulation.

• The big difference is how they affect your body: Red light therapy uses light to support your cells, while infrared saunas use heat to raise your body temperature. Both help you feel better, but in different ways.

• Most people can use them safely with no problems: When used the right way, both red light therapy and infrared saunas are generally safe and don’t come with many risks.

• Red light therapy helps your body burn fat more quickly: Red light therapy could be your secret weapon for weight loss. It helps your body burn fat faster, boosts your metabolism, and even improves your skin while you slim down.

• Some people lost belly fat after just 12 sessions: Studies show how this works. In one study , women saw a noticeable reduction in belly fat after 12 sessions of red light therapy. Their waistlines dropped from about 97 cm to 92 cm, a significant change.

• It helps control your metabolism by working on your cells: Another study showed that red light therapy at 670 nm improved how cells produce energy and reduced blood sugar spikes by 27.7%. This can help manage metabolism and support weight loss naturally.

• It improves blood flow, which helps your body lose fat: Red light therapy opens up blood vessels and boosts blood circulation. That means your body gets nutrients more efficiently and can burn fat more effectively.

• It tightens your skin while you're losing weight: One bonus is that red light therapy boosts collagen production . This makes your skin firmer and smoother, which helps you look better as the weight comes off.

• It supports healthy weight loss, not just fat loss: These benefits go beyond shedding pounds. Red light therapy helps make your weight loss journey healthier, more comfortable, and more rewarding.

• You can lose some weight by using a sauna: Saunas can play a role in weight loss, but how effective are they? Research shows that regular sauna use can lead to noticeable changes in body mass.

• One study showed people lost around 0.65 kg in four sessions: One study on sedentary overweight men revealed that after four sauna sessions, participants lost an average of 0.65 kg.

• People with more body fat often lose more weight in the sauna: Another study found that individuals with higher body mass indexes (BMIs) lost the most weight during sauna sessions, especially those who were overweight or obese.

• The heat makes your heart beat faster, so you burn more calories: The heat causes your heart rate to rise, which boosts your metabolism and helps you burn more calories.

• Saunas can make you dehydrated, so drink water: It’s important to stay hydrated, as saunas can lead to dehydration, particularly for those with a higher BMI (BMI is a measure of body fat based on weight and height).

• You can safely use red light therapy and infrared sauna together: It’s perfectly safe to combine these two therapies, and doing so can actually improve your results, especially for weight loss and overall wellness.

• Starting with the sauna makes your body ready for red light: Use the infrared sauna first to open up your pores and increase circulation. This helps your body absorb the benefits of red light therapy more effectively.

• Red light therapy works better after the sauna session: Once your body is warmed up, red light therapy can go deeper, boosting cell repair, metabolism, and recovery.

• Using both therapies together helps you burn more fat: This combo supports natural detox and speeds up fat burning. It’s a great way to enhance weight loss without adding stress to your routine.

• Keeping your sessions short is the key to better results: Don’t overdo it. Stick to recommended session times for both therapies so your body can get the benefits without feeling overwhelmed.

Relying solely on infrared saunas or red light therapy won’t lead to significant weight loss.

These methods support weight loss by improving metabolism and recovery, but they aren’t the main solution.

Combine them with regular exercise, a balanced diet, and staying hydrated for effective results. 

Red light therapy and infrared saunas each offer unique benefits for weight loss.

Red light therapy supports fat loss, boosts metabolism, and improves skin health, while infrared saunas help burn calories, enhance circulation, and promote detoxification.

Depending on your goals, both can play a role in your journey. Combining the two with exercise and a healthy diet can amplify your weight loss and overall wellness.

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