Saunas for Weight Loss: Do They Help You Lose Weight?
"Do saunas help you lose weight?" is a question we hear often at Sun Valley Saunas.
The answer is "Yes!" however, regular sauna use is best viewed as one small part of a healthy lifestyle—in addition to diet and exercise—to help you lose weight.
How Does a Sauna Help You Lose Weight?
When you sit in a sauna, the environment mimics the effects of aerobic exercise on the body. The heat causes sweating causing you to lose water weight—part of what makes up the body mass.
You’ll lose approximately 0.6 to 1.0 kg/h of body mass in about 40 minutes in the sauna. Infrared saunas specifically, will cause you to burn between 400 and 600 calories within 30 minutes.
This means that for sustained weight loss, there should be repeated sauna use combined with other weight loss measures.
Distinguishing Weight Loss From Fat Loss
While it's clear that sitting in a sauna promotes an increase in burning calories, that might not necessarily mean you're actually burning fat.
Weight loss consists of a reduction in body mass including bone mass, muscle mass, fat mass, and water.
While all these factors impact weight loss, what you’ll lose mostly through sauna use is water weight (which you can regain once you rehydrate.)
On the other hand, fat loss is a reduction in body fat i.e., fat surrounding the organs and fat between the skin and the muscle.
Fat loss can be more noticeable than weight loss. But to burn fat you need to get to a sustained level of cardiovascular activity over an extended period—which is difficult to get to by just sitting in a sauna.
However, jumping in a sauna after your workout can cause your body to stay in a fat-burning mode and extend the positive effects of your workout.
Does Sitting in a Sauna Burn Calories?
Yes, sitting in a sauna does burn calories, but not in the same way as traditional exercise. When you're in a sauna, your body's temperature rises, leading to an increase in heart rate and metabolic rate. This process, known as thermogenesis, causes your body to work harder to maintain a stable internal temperature, resulting in calorie burn.
However, the number of calories burned in a sauna session is relatively modest compared to high-intensity workouts. For example, a 30-minute sauna session might burn around 100-150 calories, similar to a brisk walk. The primary source of weight loss from a sauna is water weight lost through sweating, which is temporary and will be regained once you rehydrate.
Regular Sauna Use as Part of a Healthy Lifestyle
Though sitting in a sauna can help you lose weight and burn calories, the real benefits a sauna compound when you pair regular sauna use with other healthy habits.
For instance, a post-workout sauna session helps ease sore muscles, expel built-up lactic acid, and help with recovery before the next workout.
Additionally, using the sauna improves depression, hypertension, cardiovascular health, and inflammation.
When these things are optimized you're much more likely to eat healthy, workout, and sleep well—all of which help you manage your weight.
Integrate Sauna Sessions Into Your Weight Loss Plan
While it's clear that sitting in a sauna can help you lose weight, don't expect to just sit in a sauna and watch your waistline shrink.
Using the sauna only will promote short-term weight loss. If you want to sustain weight loss, use the sauna together with exercising and healthy eating.
Wes McMahon, is the founder of Sun Valley Saunas and a seasoned ski town sauna enthusiast. In early 2021, Wes transitioned from being an attorney and sauna aficionado in Sun Valley, Idaho, to founding Sun Valley Saunas. His deep appreciation for the Finnish sauna tradition has helped him understand and select high-quality, hand-built saunas for customers throughout North America. Combined with his understanding of the therapeutic and communal benefits of sauna culture, he advocates for the wellness practices that saunas can bring to your overall health. Got questions? Get in touch by calling 1-855-963-5665 or info@sunvalleysaunas.com
Important: The information provided in our articles about saunas and related topics is intended for general informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare practitioner before using saunas, especially if you have pre-existing health conditions or are pregnant. Individual health needs vary, and what benefits one person may not be suitable for another.
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