Will the sauna reduce waist size?

We all have some of that excess fat we are looking to get rid of. The process of losing fat tissue can be frustrating and sometimes inefficient. While nothing can replace a balanced diet and regular exercise, some methods can support you while losing weight. One of these weight-loss methods is saunas. 

Sauna weight loss is a real thing that happens as you excessively sweat and lose water in the sauna. Other than that, saunas have many health benefits, like stress relief, improving cardiovascular health, helping with respiratory issues, and improving sleep quality. However, is a sauna good for losing belly fat specifically? 

The role of the sauna in fitness and its potential for weight loss is an exciting field of exploration. Keep reading this article and find out if saunas can help you lose fat tissue.

The Science of Fat Loss

Weight loss, and in this case, the loss of belly fat, is a complex process. To understand is sauna good for losing belly fat, we should first understand how we gain fat tissue. 

How Are Fat Cells Created?

The body’s metabolic process primarily drives fat loss. Simply put, metabolism is all the processes that our bodies use to convert what we eat and drink into energy. This energy is consumed to perform basic functions, such as repairing cells, circulating blood, breathing, etc. If you consume more calories than you burn, your body will store excess energy as glycogen and fat tissue (1).

Can you reduce the number of fat cells in your body? You absolutely can, if you start burning more calories than you consume. Regular physical activity, a balanced diet, staying hydrated, and enough sleep can help you healthily lose weight.

Fat Loss Misconceptions

There are so many myths and misconceptions when it comes to losing weight. Yet, it seems that most of them have something to do with a supposable miracle ingredient that will help you lose all the weight. It’s important to remember that fat loss is not a process that can happen overnight, and the only way it can happen in a long-term way is with:

• A balanced diet,
• Regular exercise,
• Caloric deficit,
• Supporting methods like saunas. 

Another myth that’s spread around is that you can lose fat from a specific area of your body on purpose. This will not happen, and if you lose fat tissue, you will lose it overall. However, it’s also not that easy, as your genetics and hormonal balance can determine which areas of your body will be affected first. Some people may find that they lose weight easily in some areas and not so well in others. This uneven distribution of fat is largely controlled by our genes.

While saunas are known for many health benefits like improved cardiovascular health, muscle recovery, relaxation, and detoxification, they will not directly help you lose fat from your waist or abdomen. A balanced diet along with regular and diversified physical activity remains the most effective method for overall fat reduction.

Sauna – Health Benefits

While the question “is sauna good for losing belly fat” sparks curiosity, there are so many more health benefits that saunas offer.

One of the most notable health benefits of sauna use is improved cardiovascular function (2). Exposure to the heat in the sauna:

1. Stimulates heart rate, 
2. Is similar to moderate exercise, 
3. Promotes better blood flow throughout the body,
4. Has been shown to reduce the risk of cardiovascular disease,
5. Offers stress relief and mental health enhancement. 
6. Reduces feelings of stress, anxiety, and depression.

Another less explored but significant benefit of saunas lies in skin health and detoxification. By promoting healthy sweating, saunas help sweat out toxins from the body. This detoxification process aids in keeping the skin healthy and youthful. Moreover, studies have suggested infrared sauna benefits on wound healing and skin conditions such as psoriasis and eczema (3).

Read more about sauna benefits for skin in our article: “Experience Ultimate Sauna Skin Benefits for Radiant Health”.

Saunas and Fat Loss

The idea behind sauna weight loss lies in sweating. The heat in the sauna causes your body temperature to rise, leading to sweating. Sweating is your body’s way to cool itself down, and this process results in you losing water. The weight you lose will mostly be the water you sweated. Other than that, saunas can increase your metabolic rate which will result in some calorie burn over time. 

While sauna sessions do increase the metabolism somewhat, they shouldn’t replace physical exercise. The energy expenditure during a sauna session is much less compared to physical activity such as jogging or swimming. However, when used as a complementary technique to a healthy lifestyle consisting of a balanced diet and regular physical exercise, saunas can be of great help. 

The heat from saunas is known to boost the “afterburn” effect or excess post-exercise oxygen consumption (EPOC). This effect leads to a higher metabolism and more calories burned even after completing your workout (4). Adding a regular sauna session to your workout routine could potentially result in slightly more calories burned and expedite the journey toward weight loss. And let’s not forget, by choosing to go to a sauna, you’re probably also making lots of other healthy choices!

Read how to take those first steps toward a perfect sauna routine with the help of our comprehensive guide: “Experience Effective Sauna Weight Loss: Burn Fat & Enhance Health”.

Sauna Weight Loss – Scientific Studies

An evidence-based approach is important when talking about things that can help us lose weight, and possibly fat from our waists. So, what does science tell us about sauna weight loss?

Although there aren’t many studies out there regarding reducing waist sizes with saunas, there is some scientific evidence that indicates it. A study done on young sedentary obese men found that repeating 10-minute sauna sessions four times significantly increased their energy expenditure and heart rate, and reduced body mass. On average, the men lost 0.65 kg of weight, but it was all due to sweating (5). These results were temporary.

Other two studies were also conducted on young sedentary men and women, as well as obese and non-obese people. It was noticed that 10-minute sauna sessions increase blood circulation and pressure, and temporarily reduce body mass due to sweat. Also, people with a higher body mass index will lose more water through sweat (hence, more mass), and are at higher risk for dehydration (6, 7). 

The majority of these studies have been conducted in small populations with short durations. Therefore, larger and longer trials are required to establish definitive benefits of sauna usage on waist size. Most studies are population-specific, and individual results may vary. Also, they lack an understanding of the long-term effects of regular sauna usage.

Sauna – Risks and Side Effects

There are some potential risks of using a sauna. As sauna sessions make you sweat a lot, the risk of dehydration is elevated (8). It is crucial to stay hydrated before, after, and during sauna sessions, depending on what your body needs. 

It is crucial to get a thumbs up from a healthcare provider, especially for individuals with conditions like heart disease, high blood pressure, and pregnant women. Every person’s health is different, and you should get medical advice before you decide to seriously jump into a sauna regimen. 

Saunas present a multitude of health benefits, not just for weight loss – they offer a path toward total wellness. The key is incorporating saunas along with a balanced diet, regular exercise, and overall wellness.

Conclusion

Sauna use offers various health benefits, including detoxification, improved cardiovascular function, and some calorie burn, but its direct impact on waist size is minimal. While saunas can support weight management indirectly through improved metabolic health, any immediate weight loss is mostly due to water loss, which is quickly regained upon rehydration. 

Popular methods like sauna suits or waist wraps often lead to dehydration risks without providing lasting results. Ultimately, reducing waist size requires a balanced approach with a healthy diet and regular exercise. Sustainable weight loss is a gradual process, and the sauna should be seen as a relaxing supplement rather than a quick fix.

Reference list:

1. Cohen P, Spiegelman BM. Cell biology of fat storage. Mol Biol Cell. 2016 Aug 15;27(16):2523-7. doi: 10.1091/mbc.E15-10-0749.
2. Laukkanen JA, Laukkanen T, Kunutsor SK. Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence. Mayo Clin Proc. 2018 Aug;93(8):1111-1121. doi: 10.1016/j.mayocp.2018.04.008.
3. Hannuksela M, Väänänen A. The sauna, skin and skin diseases. Ann Clin Res. 1988;20(4):276-8. PMID: 3218900.
4. Matthews ARD, Astorino TA, Crocker GH, Sheard AC. Acute Effects of High-Intensity Interval Exercise While Wearing a Sauna Suit on Energy Expenditure and Excess Post-exercise Oxygen Consumption. J Strength Cond Res. 2022 Sep 1;36(9):2427-2433. doi: 10.1519/JSC.0000000000003834.
5. Podstawski R, Borysławski K, Clark CCT, Choszcz D, Finn KJ, Gronek P. Correlations between Repeated Use of Dry Sauna for 4 x 10 Minutes, Physiological Parameters, Anthropometric Features, and Body Composition in Young Sedentary and Overweight Men: Health Implications. Biomed Res Int. 2019 Jan 21;2019:7535140. doi: 10.1155/2019/7535140.
6. Podstawski R, Boraczyński T, Boraczyński M, Choszcz D, Mańkowski S, Markowski P. Sauna-induced body mass loss in young sedentary women and men. ScientificWorldJournal. 2014;2014:307421. doi: 10.1155/2014/307421.
7. Podstawski R, Borysławski K, Pomianowski A, Soós I, Boraczyński M, Gronek P. Physiological Response to Thermal Stress in Obese vs. Non-Obese Physically Inactive Men. Biology (Basel). 2022 Mar 18;11(3):471. doi: 10.3390/biology11030471.
8. Kukkonen-Harjula K, Kauppinen K. Health effects and risks of sauna bathing. Int J Circumpolar Health. 2006 Jun;65(3):195-205. doi: 10.3402/ijch.v65i3.18102.