Can sitting in a warm relaxing room actually help you lose pounds? Yes, infrared sauna for weight loss is a growing trend with interesting science behind the calorie burning and fat burning process.
While it is not a magic bullet for obesity, by making your heart rate and core temperature rise, using an infrared sauna is able to burn between 200 to 600 calories for each session, which is equivalent to a moderate cardiovascular workout.
When combined with a healthy diet and exercise it is a powerful tool to speed up results, water weight loss and metabolic function
Disclaimer: The information given in this article is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Individual results as to weight loss and calorie burn will vary depending on individual health, metabolism, and lifestyle factors. Always consult with a qualified healthcare provider before beginning any new health regimen including infrared sauna therapy, especially if you are pregnant, have a history of heart disease or are on prescription medications.
Key Takeaways
Calorie Burn: A 30-45 minute workout can burn significant amounts of calories (200-600) because of the increase in heart rate and sweating.
Fat Loss vs. Water Weight: While fat loss is immediate mostly water, regular use can increase the metabolism and regulate hormones such as cortisol which helps the long-term loss of fat.
Frequency Matters: For best results, use the sauna 3-4 times a week.
Safety Profile: Infrared saunas are relatively safe; there are no cases of cancer, and benefits such as detoxification and pain relief are provided.
What is an Infrared Sauna?
Before we get into the numbers, let’s get things straight on what we are dealing with. Unlike traditional steam saunas which heat the surrounding air to sweltering temperatures, infrared light saunas for weight loss use specific wavelengths of light to heat your body directly.
About 80% of the energy generated by an infrared heater heats the body and only 20% of it heats the air. This provides for a greater depth of penetration into the tissues at lower, more tolerable temperatures (usually between 120°F and 140°F). This deep heat is what causes the physiological changes that lead to the management of weight.
Does an Infrared Sauna Burn Calories? The Science Explained
The main question that every person has on their head is: does infrared sauna burn calories effectively? The answer lies in the way that your body responds to heat.
When your body is subjected to the deep heat of a far infrared sauna for weight loss, your core temperature is elevated. In order to cool itself down, your body has to work harder. Your heart rate increases and your blood vessels widen. This physiological response is very similar to what occurs when you go out for a brisk walk or a light jog.
According to the Journal of the American Medical Association, one infrared sauna session burns up to 600 plus calories. This occurs through two major processes:
- Sweat Production: Sweat production is a really energy-consuming (calorie-burning) process.
- Cardiac Output: When your heart rate increases to 100-150 beats per minute, your cardiovascular system will be performing a “passive cardio” workout.
Calorie Burn Comparison Chart
To see a visual of the efficiency, here is a comparison of average calories burned in 30 minutes for a 155 pound person:
| Activity | Estimated Calories Burned (30 mins) |
|---|---|
| Walking (3.5 mph) | 150 – 180 |
| Infrared Sauna Session | 200 – 400 |
| Running (6 mph) | 350 – 450 |
| Cycling (moderate) | 250 – 300 |
Note: Individual results vary based on weight, metabolism, and session duration.
Fat Loss vs. Water Weight What Are You Really Losing?
When stepping on the scale at the end of a session, you may see a drop. But is Infrared Sauna weight loss before and after permanent?
At first, much of the weight that is lost is water weight through intense sweating. This is temporary and has to be replenished by drinking water in order to avoid dehydration. However, that doesn’t mean that the session has been spent in vain.
Does infrared sauna burn fat? Yes, over time.
Regular use of an infrared light sauna for weight loss has been related to actual reduction of fat. The deep heat penetrates into the tissues where fat is stored which may help to break down fat deposits more easily.
Furthermore, infrared therapy can help to correct imbalances in cortisol – the stress hormone that often leads to stubborn belly fat. By reducing stress and having a better night’s rest, your body becomes more efficient at naturally burning fat.
How to Using Infrared Sauna for Effective Weight Loss
In order to see real results you need a strategy. You can’t sit there and hope for the best. Here is a guide on how to properly use the infrared sauna for weight loss, in a safe and effective way.
1. Duration and Temperature
For beginners, start slow. At colder temperatures aim to perform for 15 minutes. As you get used to it, you can get longer and longer.
- Optimal Session Time: 30 to 45 minutes
- Temperature: Between 120°F and 140°F.
2. Frequency
How many times a week infrared sauna for weight loss is recommended?
Most experts suggest 3 to 4 sessions a week in order to achieve sustainable results. Consistency is key.
3. Pre and Post-Care
- Hydration: This is not negotiable. Drink a glass of water before one enters and plenty afterwards. Consider adding electrolytes to boost the minerals lost through sweat.
- Food: Don’t eat heavy meals just prior to a session. Since it is a good idea to have a light snack beforehand, but you do not want to exercise on a full stomach when it’s hot out.
Best Time to use Infrared Sauna for Weight Loss
Is there a “magic hour”? The best time to use infrared sauna for weight loss is based on lifestyle and goals.
- Morning: Great for starting the day with a boosted metabolism and sleep hormone (cortisol)
- Post-Workout: This is perhaps the most well regarded of the windows. Your body is already warm and the sauna can assist with muscle recovery to allow you to work out harder the following day.
- Evening: Great for stress relief and better sleep. Since sleep is such an important component of weight loss, this can indirectly contribute to your progress.
Real Stories on Infrared Sauna for Weight Loss Reviews
When doing infrared sauna for weight loss reviews, it becomes evident through anecdotal evidence and community discussions (such as infrared sauna for weight loss Reddit threads) a pattern is seen.
Most users report:
- Improved skin elasticity.
- Increased bloating and inflammation are decreased.
- Better sleep quality.
- Visible changes in body composition when used in conjunction with intermittent fasting or keto diets.
While looking for infrared sauna weight loss before and after pictures, you will commonly find people that combined sauna therapy with lifestyle changes. The sauna acted as a catalyst, and helped them recover more quickly from workouts and keep their minds in a calmer state of mind, avoiding the stresses of stress-eating.
Red Light Therapy vs Infrared Sauna For Weight Loss
It is not uncommon to confuse these two. Let’s Check out some of the applications of Red light Therapy vs Infrared Sauna for Weight Loss.
- Infrared Sauna: Heat is used to induce sweating and cardiovascular stress. It works from the “outside in” by warming up the body.
- Red Light Therapy: Uses certain wavelengths of light that stimulate the mitochondria in cells. It is “cold” laser therapy. It doesn’t burn calories by heat but may help to reduce the fat cells by stimulating the metabolism and enhancing the thyroid function.
- Verdict: Infrared saunas right now are the best at calorie burning now based on the thermogenic effect. However, using both therapies could provide the metabolic supercharger.
Safety Check: Can Infrared Saunas Cause Cancer?
This is a valid concern. Can infrared saunas lead to cancer? The short answer is no.
Infrared heat is nothing but radiant heat. It is the same sort of heat that we feel from the sun (without the harmful UV rays). Infrared heaters emit non-ionizing radiation which is generally considered safe by health organizations.
In fact, infrared therapy is frequently used to assist with cancer patients, to help with pain and fatigue. There is no evidence linking infrared saunas with the development of cancer, instead, the heightened circulation and detoxification aids in the immune system.
Infrared vs Steam Sauna Weight Loss
Which is better? In the battle of infrared vs steam sauna for weight loss, infrared does often win – for one specific reason: tolerability.
Steam saunas heat the air with boiling water, making it hard to breathe for some and limiting the time sessions can be taken to typically 15 minutes. Infrared saunas are a more comfortable environment and users can remain in them for longer periods of time (up to 45 minutes), which increases the time of higher heart rate and calorie burning.
How Long To See Infrared Sauna Benefits For Weight Loss.
Patience is required. How long till infrared sauna weight loss benefits?
Most users report that they feel better right away (mood, sleep), but changes in physical weight loss are usually seen in 4 to 6 weeks of regular use (3-4 times a week). The benefits of infrared sauna for weight loss have a compounding effect over time because your body will become more efficient at detoxifying and regulating its metabolic rate.
Choosing the Best Infrared Sauna for Weight Loss
If you are looking to buy a unit, here are some factors to consider for the best infrared sauna for weight loss:
- Type of Infrared: Look for far Infrared technology as it will penetrate the deepest into fatty tissues.
- EMF Levels: Make sure the sauna has low Electromagnetic Field (EMF) ratings to ensure safety during long sauna sessions.
- Size: Choose a size that fits your space but allows the heaters to be placed so that they are focused on the core as well as the back.
Top 10 Benefits of Infrared Sauna (More Than Weight Loss)
While we are all about weight, the top 10 benefits of infrared sauna usage are about much more than the scale. These holistic benefits support overall health which in turn makes weight management easier.
- Detoxification: By sweating heavily, heavy metals and toxins stored in fat cells are flushed out.
- Pain Relief: Minimizes muscle soreness and joint pain (arthritis).
- Improved Circulation: Simulates the effects of exercise on blood flow.
- Skin Rejuvenation: Clears pores-reduces acne and improves skin tone.
- Stress Reduction: Reduces cortisol levels drastically.
- Better Sleep: Balances the circadian rhythm of the body.
- Immune Boost: The artificial fever state boosts the immune system.
- Muscle Recovery: Increases the rate of recovery from strenuous workouts.
- Cardiovascular Health: Gives a passive cardio exercise to the heart.
- Blood Pressure Regulation: Regular consumption has been found to aid in lowering blood pressure.
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FAQs
How many calories do you burn in an infrared sauna?
On average, a person consumes 200 to 600 calories by doing a 30 to 45-minute session. This is different depending on your weight and metabolism.
Does infrared sauna burn fat or only water?
Initially, you lose water weight. However with regular use, the metabolic jump and hormonal balancing (lessened cortisol) can result in true fat loss.
How often should I use infrared sauna for weight loss?
For weight loss goals, 3 to 4 times a week is recommended. This frequency keeps your metabolism going and helps to keep the “passive cardio” benefits.
Who should not use infrared saunas?
Pregnant women, people with heart problems or those who take medicines that interfere with high blood pressure should talk to a doctor before using. If you feel lightheaded, get out of there immediately.
Can I use the sauna every day?
While daily use is usually safe for healthy individuals, 3-4 times a week is usually satisfactory for weight loss goals to allow the body to recover/rehydrate.
Final Thoughts
The infrared sauna weight loss is not a myth, but it is not a miracle either. It is a supported scientifically tool that sets up a metabolism level in which they will burn the calories and fat. It is a powerful supplement to a healthy lifestyle.
If you are already exercising and eating well, then adding in an infrared sauna routine may help you break through plateaus, recover faster and feel better overall. Whether you are looking at infrared sauna for weight loss reviews for some inspiration or ready to invest in your health, the verdict is clear, the heat is on and it works.
Have you tried an infrared sauna for your fitness goals? Share your experience in the comments below!
