One of the questions I often get asked is how infrared sauna weight loss actually works.
You won’t believe how easy it is, and it’s been proven by science.
You’ve probably heard people say you can’t get anything done by sitting comfortably in the corner.
But I beg to differ. Why?
Because I’ve discovered that you CAN actually get something done while you’re propped on a chair.
And that’s already equivalent to a good workout.
How? By staying inside an infrared sauna!
This spa staple has become popular for its weight loss contribution.
And I’m here to tell you the science behind such a claim.
How Infrared Sauna Weight Loss Works: The Science
Weight loss happens during an infrared sauna session once you experience sweating. This is due to an increase in your core temperature. Because the body works double time to cool itself, it increases your heart rate and the body would start burning off more energy. The more you sweat, the more water weight you lose. That’s on top of the fat-shedding process through heat-induced production of growth hormones (HGH).
Along with your sweat are the toxins that have been stored in your fat cells, thereby detoxifying your body as well.
Perhaps you’re wondering what difference does this make with traditional saunas.
Unlike traditional saunas, an IR sauna uses light that later gets transformed into heat.
This results in better heat penetration in your body.
It enables you to stay longer in the sauna without feeling lightheaded.
In other words, an infrared sauna hits two birds with one stone.
This is by making you sweat safely, and by flushing out the toxins.
In the next section, I’ll discuss scientific studies regarding the infrared sauna and its impact on weight loss.
Infrared Sauna Weight Loss Studies
Despite centuries of use in Scandinavian regions, it was only recently that researchers have started investigating the benefits of saunas.
One study focused on metabolic activation driven by heat shock proteins.
It linked the heating process to the triggering of metabolism.
Another significant discovery is the one made by Binghamton University in New York.
Its participants were exposed to a 45-minute IR sauna session 3x a week for 16 weeks.
Their findings?
Almost all of the participants lost around 4-8% body fat content due to the increased production of growth hormones (HGH).
HGH is a naturally-occurring hormone responsible for fat metabolism.
It is being artificially prepared as supplements for athletes and dieters alike.
The infrared sauna detoxifies the body of toxins stored in the adipose tissue.
Recent studies proved that the presence of toxins in the body is what keeps metabolism rate stagnant.
This can slow down your weight loss efforts.
By ridding the body of these toxins through sweated fluids, your body can be detoxified and ready to burn more calories.
How Many Calories Are Burned In An Infrared Sauna?
Spending around 15-30 minutes inside an infrared sauna can burn up to 600 calories, which is equivalent to 1 hour jogging using the treadmill.
That’s entirely preferable than doing nothing at all.
The heat works for you instead of you straining and feeling sore all over.
But you should not replace exercise completely with an infrared sauna.
Both methods can be alternated to achieve better results.
Infrared Sauna Weight Loss Before And After
When I bought myself a portable infrared sauna for home use, I used it every day for 6 months. During this time I lost 11 pounds of fat. I was also going to the gym on a regular basis during this time but my diet stayed exactly the same.
I found that my sauna helped to relieve my muscle soreness from the gym so I rarely had any the next day.
My strength went through the roof during this time. and I made much faster improvements in the gym than I’d ever had in my whole life.
I also noticed my whole body toning up with clearly defined muscles which I’d never had before despite being a dedicated gym goer. I slept better, had more energy and felt happy all the way through winter which was a first for me.
I’m so passionate about infrared saunas as they have literally changed my life.
This is the portable infrared sauna that I have in my home and use daily. I totally adore this product, one of the best things I ever bought.
Click here to see which portable infrared sauna I recommend In the US.
Click here to see which portable infrared sauna I recommend in Europe.
Infrared Sauna Weight Loss Tips
How Often To Use An Infrared Sauna For Weight Loss?
Although safe for everyday use, it is suggested that you limit your infrared sauna sessions to 3-4 times a week in order to give your body a chance to cool down. You can alternate the sessions every other day. Skipping a day doesn’t really affect the effectiveness of sauna bathing that much.
This way, you can also replenish the important electrolytes lost together with your toxins during sauna sessions.
As a precaution, you should not use the infrared sauna if your body feels sluggish.
The same rule applies when you're drunk.
I personally used the sauna every single day for 6 months and never felt better.
How Long Should You Stay In An Infrared Sauna For Weight Loss?
If you’re planning to use an infrared sauna for weight loss, the ideal length of stay inside the unit should range from 15-30 minutes per session. For beginners, it is recommended to get your body acclimatized to the temperature first. You may start with a maximum of 10 minutes per session.
If you’re not sure how long you could handle the heat, the best answer would be to listen to your body. When you’re feeling hot enough, you may leave the unit at once.
I personally stay in the sauna between 20-30 minutes. Sometimes I cope better with the heat than others so I just get out when I've had enough or when my 30-minute timer has gone off.
The Best Infrared Sauna Temperature for Weight Loss
The ideal infrared sauna temperature that you can adopt for weight loss ranges from 115-135 degrees Fahrenheit. Some manufacturers of home models have already set the limit of their temperature settings in order to avoid overheating and possible burns resulting from their use. You should not operate beyond 150 degrees.
Consistency, and not duration or temperature, is the key here.
You may not experience excessive amounts of sweat at first, but gradually over time you can finally achieve it and lose weight in the process.
Your body will have to get used to varying temperatures until you hit the best setting ideal for an improved rate of perspiration.
I personally set my temperature to the maximum in my sauna.
How To Use Infrared Sauna For Cellulite
Interestingly, an infrared sauna can also help you get rid of nasty cellulite by improving the lymphatic drainage, thereby correcting the appearance of the affected skin. You may even help speed up the process by dry brushing the area of cellulite, as well as all over the body to stimulate blood circulation and remove dead skin cells. Use a brush with natural bristles to massage your body while you spend your time inside the infrared sauna.
It’s a noninvasive way to get rid of those unsightly marks, although it does take a little time to see improvements.
Nevertheless, consistent sauna bathing and manual dry brushing can hasten the process by more than half.
Infrared Sauna Weight Loss Plan
You should start the session at least 1 hour after eating so that your body is fully conditioned for the temperature inside the infrared sauna.
This will also ensure that you’re not going to feel lightheaded or even faint due to dehydration and hunger.
Before stepping into the IR sauna, make sure to be dressed accordingly. This means you have the option to wear a sleeveless top and lightweight shorts, a bikini, or simply wrapped in a towel.
You can even conduct a little yoga session while inside the unit. This may include stretching and some breathing exercises.
Combining light exercises while sitting in the infrared sauna can help you kill time the good way by increasing the calorie burning required to perform those activities.
Personally, I prefer to just sit and relax and meditate for a little while. To be able to unplug from the world for 30 minutes has really helped me to de-stress and have some much needed 'me time'.
A lot of people love to add essential oils to the water bucket in a traditional sauna.
You can't add essential oils to an infrared sauna so what I like to do is just wear some relaxing essential oils such as lavender (this one is the healthiest brand) and that way I still get the same relaxing benefits while I'm in the sauna.
Sauna Safety Tips
From Visually.
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If you'd like to know more about how to use essential oils, I love this FREE e-course that walks you through the process step by step.
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Conclusion
Achieving a significant weight loss through infrared sauna therapy at home is a clever way to maximize your relaxation time.
Instead of doing nothing at all, you can help burn 600 calories by just sitting inside an infrared sauna for as little as 30 minutes per day—all without having to lift weights or run several miles.
With studies to back up its claims, it’s impossible to discredit the effectiveness of the infrared sauna in the areas of health and fitness.
I hope you have learned a thing or two about how infrared sauna weight loss works to help you attain an ideal weight even without paying the gym a regular visit.
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- www.onlinelibrary.wiley.com/doi/abs/10.1111/j.1748-1716.1986.tb07952.x
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- www.jamanetwork.com/journals/jama/article-abstract/365976
- www.ncbi.nlm.nih.gov/pmc/articles/PMC3687513
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- www.blog.suny.edu/2013/05/research-personalized-heating-system-helps-with-weight-loss/
- www.ncbi.nlm.nih.gov/m/pubmed/26438876/
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