Sauna and weight loss: what does science say?

Sauna and weight loss: what does science say?

Do you want to lose a few pounds and have heard that the sauna can help? But what does science say about this? We take a look at the research and clarify whether the sauna is actually an effective way to lose weight.

The sauna and the calorie consumption

It's true that when you go to the sauna, you sweat and your heartbeat increases. This may give you the impression that you are burning a lot of calories and therefore losing weight. However, research shows that the effect on calorie consumption is rather small.

Studies have shown that the calorie burn during a sauna visit is comparable to a slow walk. While you sit in the sauna and sweat, you burn approximately 1.5 to 2 calories per minute. This means that in a 30-minute sauna session you will burn around 45 to 60 calories. This amount is relatively low compared to other forms of physical activity.

So if your main goal is to lose weight, it's more effective to focus on regular physical activity that increases your calorie burn in the long term. Running, cycling, swimming and strength training are activities that can help you burn more calories and therefore lose weight.

The loss of fluid

An important point to consider is fluid loss due to sweating in the sauna. Yes, you lose water during a sauna visit, which can result in temporary weight loss on the scale. But this weight loss is primarily due to fluid loss and not the loss of body fat.

It is important to understand that fluid loss in the sauna is not sustainable. Once you start consuming fluids, you will quickly gain back the weight you lost. It is therefore advisable to drink enough after a sauna visit to balance your fluid levels.

The effects on metabolism

Another aspect that has been studied in relation to sauna and weight loss is its impact on metabolism. Studies show that the sauna can temporarily boost your metabolism. However, this effect is not sufficient to have a significant impact on weight loss.

During a sauna visit, your body temperature rises, which causes blood vessels to dilate and increases blood flow. This stimulates the metabolism for a short time. However, the metabolism quickly returns to normal after visiting the sauna.

There is insufficient evidence that the sauna speeds up metabolism in the long term or causes the body to burn more fat. If you want to boost your metabolism, regular physical activity and a balanced diet are still the most effective methods.

Sauna as a supportive measure

Despite the limited direct effects on weight loss, the sauna can still be a supportive measure. Sweating cleanses the skin and promotes blood circulation. The sauna can also contribute to relaxation and reduce stress, which can have a positive effect on general well-being.

A visit to the sauna can help you relax and relieve everyday stress. Feeling refreshed and relaxed after a sauna can help you eat more consciously and take better care of your health overall. It is important to note that the sauna alone is not enough to lose weight. However, it can contribute as a complementary measure to a healthy lifestyle.

Conclusion

The sauna alone is not a miracle cure for weight loss. Science shows that the effect on calorie consumption and metabolism is rather small. Nevertheless, the sauna can make a positive contribution to your well-being as a supportive measure in conjunction with a balanced diet and regular physical activity.

If you enjoy the sauna and feel refreshed and relaxed after a visit, there is nothing wrong with incorporating it as part of your healthy lifestyle. However, make sure you keep your expectations realistic and don't treat the sauna as the sole method for weight loss.