Do Saunas Help You Lose Weight?

Sauna sessions can result in significant short-term weight loss due to dehydration. A study in the International Journal of Sports Medicine found that three 20-minute sessions at 70°C led to an average weight loss of 1.8% in men and 1.4% in women.

However, rehydration can reverse some of this loss. Weight management is a global issue, with nearly 43% of adults struggling with weight control, including 2.5 billion adults being overweight, and 890 million living with obesity in 2022.

This widespread concern highlights the need for effective solutions like sauna use to support weight loss.

How do saunas help you lose weight?

Increase metabolism

Saunas can aid in weight loss by boosting metabolism. Exposure to sauna heat can increase your metabolic rate by 25–33% , allowing you to burn more calories at rest.

Metabolic rate refers to how quickly your body burns calories for energy, even at rest.

It plays a key role in weight loss, as a higher metabolic rate allows you to burn more calories, even when not active.

According to a study , regular sauna use can enhance metabolic rate and lead to continued increased calorie burn, even as the body adapts to the heat over time.

To achieve the best results without overloading your body, experts recommend keeping sauna sessions between 15 to 20 minutes, striking the right balance between effectiveness and safety.

Regular sauna sessions help your body adapt to the heat while maintaining this elevated metabolic rate, which contributes to weight loss.

Water Weight Loss

A study examined the impact of body mass index (BMI) on weight loss in a dry sauna among young sedentary men and women.

BMI is a measure of body fat based on height and weight, indicating health risks like heart disease and diabetes.

Overweight and obese individuals experienced the most significant weight loss, primarily due to sweating, leading to water weight loss.

In fact, a person with average fitness can lose roughly 1 pound of sweat during each infrared treatment.

This highlights their higher dehydration risk. To stay safe, everyone, especially those with higher BMI, should drink plenty of fluids before, during, and after sauna use.

Staying hydrated prevents dehydration and ensures a safer, more enjoyable sauna experience.

To stay safe, everyone, especially those with higher BMI, should drink plenty of fluids before, during, and after sauna use.

Staying hydrated prevents dehydration and ensures a safer, more enjoyable sauna experience.

Increased Calorie Burn

"Sauna sessions promote weight loss by increasing calorie burn. In a study involving overweight, sedentary men , four 10-minute sauna sessions led to significant rises in heart rate, energy expenditure, and body mass loss.

The research also showed that individuals with higher body mass and body fat tend to burn more calories during sauna use, suggesting that overweight individuals may experience a more substantial calorie burn compared to those who are lean.

These changes correlated with body composition metrics like BMI and body fat percentage.

The heat exposure in saunas boosts metabolic activity, which refers to the body's process of converting food into energy, burning calories and enhancing calorie expenditure, potentially aiding in weight management.

Additionally, regular sauna use has been shown to improve insulin sensitivity, further supporting weight management and metabolic health.

Improved insulin sensitivity helps regulate blood sugar levels, boosting metabolism and supporting effective weight management.

Sauna bathing is thus seen as a passive yet effective method to support weight loss goals through increased metabolic rate and calorie burn, helping you maintain a healthier, more active metabolism over time."

Stress Reduction

Sauna bathing can be an effective tool for weight loss by reducing stress. A study published in the International Journal of Environmental Research and Public Health found that chronic stress, especially in high-stress occupations like firefighting and police work, leads to cardiometabolic diseases (CMD), which include heart disease, stroke, diabetes, and liver disease, often preventable with healthy lifestyle changes.

Sauna use helps mitigate CMD by improving markers such as hypertension and obesity.

Additionally, an article from Penn Medicine on stress and weight loss explains that stress disrupts sleep and hormonal balance, increasing appetite and promoting fat storage.

A recent survey by the American Psychological Association found that 61% of U.S. adults experienced undesired weight changes during the pandemic, with 42% gaining more weight than intended, averaging an extra 29 pounds.

"Keeping weight under control can reduce many of the risk factors for cardiovascular disease," says Dr. Roger Blumenthal, a cardiologist and preventive medicine expert.

By regularly using the sauna, individuals can lower stress levels and promote relaxation.

The heat increases heart rate while reducing cortisol, the stress hormone, helping to relieve tension and restore balance.

While sauna use alone may not lead to significant, long-term weight loss, it can be a valuable part of a complete weight management plan.

When combined with regular exercise, a balanced diet, and proper sleep, sauna sessions can support weight loss efforts by enhancing relaxation and improving key hormones like ghrelin and leptin.

Ghrelin, known as the "hunger hormone," signals your brain when you're hungry, increasing appetite.

Ghrelin’s levels are typically high when your stomach is empty, prompting you to eat. Leptin is a hormone that helps regulate hunger and maintains long-term weight balance by signaling fullness.

Appetite Suppression

"Saunas can help with weight loss by reducing appetite, making it easier to eat less.

The heat from a sauna affects hunger levels by lowering ghrelin, the hormone that makes you feel hungry.

After a sauna session, many people notice a natural drop in appetite, which is completely normal.

Sweating also plays a role—it helps release toxins and can temporarily reduce cravings. Heat exposure influences insulin levels as well, which may help control blood sugar and reduce sudden hunger spikes.

With these effects combined, using a sauna can support appetite suppression, making it a useful tool for weight management.

Appetite suppression, like using saunas, reduces hunger and helps manage calorie intake, supporting weight loss."

Benefit	How It Helps in Weight Loss
Metabolism Boost	Increases calorie burn by 25-33%
Water Weight Loss	Temporary reduction due to sweating
Calorie Burn	Raises heart rate and energy expenditure
Stress Reduction	Lowers cortisol, which contributes to fat storage
Appetite Suppression	Alters hunger hormones like ghrelin

Useful Tips for Using a sauna for Weight Loss

"It's never too late to start losing weight. Aside from diet and exercise, having a partner or buddy who can be there for you through your thick and thin days and nights is crucial," says Adam Shafran , chiropractor, author, fitness expert, and broadcaster.

Support and accountability can make a significant difference in achieving long-term weight loss success.

Saunas can aid in weight loss, but it’s crucial to take precautions and start slowly. To ensure a safe experience, begin with shorter sessions and gradually increase the time by a few minutes each week as your body becomes more accustomed to the heat.

This gradual approach helps prevent overloading your system and enhances the benefits over time. Here are some tips for using saunas effectively for weight loss:

Drink Plenty of water
Combine with Exercise
Healthy Diet
Avoid Alcohol
Regular sauna sessions

How much weight loss in sauna?

One study published in the International Journal of Sports Medicine found that sauna-induced dehydration can significantly reduce body weight.

In the study, 12 athletes (six men and six women) underwent three 20-minute sauna sessions at 70°C. Men lost an average of 1.8% of their body weight, while women lost 1.4%.

Rehydration afterward did not quickly reverse this weight loss. While strength and jump capacity remained stable in men, women experienced a decrease in squat jump performance after rehydration.

This indicates that sauna sessions can effectively reduce body weight, but the impact on women’s jump performance should be noted.

FAQs

Can saunas help with long-term weight loss or is it just a temporary effect?

To see weight loss results from sauna use, aim for 3 to 4 sessions per week. This frequency supports fat burning without overdoing it. Using a sauna daily may not speed up weight loss significantly and can lead to dehydration or exhaustion. Combine regular sauna use with a healthy diet and exercise for the best results. 3-4 sessions per week strikes a good balance for fat loss.

Are saunas safe for people with certain health conditions, such as heart disease or high blood pressure?

Saunas can be risky for people with heart conditions. The heat may cause blood vessels to dilate, increasing the heart’s workload and potentially leading to complications. Long sauna sessions can worsen symptoms for those with high blood pressure. Individuals with arrhythmias should consult a doctor before use. Stay hydrated, limit sauna time, and stop if you feel lightheaded or uncomfortable.

Do saunas reduce fat specifically, or do they only help with water weight loss?

Saunas lead to water weight loss through sweating, not fat loss. While they can temporarily make you feel lighter, fat loss occurs through calorie burning, which saunas don't directly promote. After a sauna session, any weight lost is mostly water and will return once you rehydrate. However, regular sauna use, combined with exercise, may slightly boost metabolism. Saunas don’t specifically target fat.

How often should you use a sauna for weight loss benefits?

For weight loss, aim for 3-4 sauna sessions per week. This frequency supports fat burning without overdoing it. While daily use won't speed up weight loss significantly, too much can cause dehydration or exhaustion. There's no strict limit, but moderation is key. For maximum results, combine sauna use with a healthy diet and exercise. The optimal frequency varies by individual, but 3-4 times a week works well for most.