Using a sauna can aid your fat loss journey. Learn how with these amazing sauna weight loss tips and tricks you can begin using today if you have access to a sauna.
But do saunas help you lose weight, and if so, how?
The truth is simple, however. Losing weight without being in a caloric deficit is impossible so use a sauna to complement your weight loss efforts. You definitely cannot and should not rely solely on a sauna for that purpose.
But you can certainly expect and get some great results – so let’s dive right in!
A SAUNA CAN RAMP UP YOUR BODY’S CALORIE BURNING POTENTIAL
A SAUNA INCREASES YOUR METABOLIC RATE
It’s no secret that spending any amount of time in a hot environment or outside on a hot day increases your metabolic rate. Some studies have found an increase of over 30% which is a good thing for fat loss. This means that you’re definitely burning more calories than you otherwise would be if it weren’t hot.
For you, this is great news. Spending a little bit of time in the sauna can bump your metabolic rate allowing you to eat just a little bit more and still lose some fat. In my books this is a great thing because who doesn’t like to eat more!
COMBINING SAUNA USE WITH YOUR FAVOURITE WEIGHT LOSS METHOD
When coupled together with a system such as intermittent fasting or IIFYM, using a sauna can have a tremendous impact on your weight loss efforts.
Of course the longer you spend in a hot environment the higher your metabolic rate will increase, but that’s not to say that more is always better. That’s simply untrue.
Spending too much time in a hot environment can lead to some unpleasant side effects. These can include heat exhaustion, low blood pressure and may lead to you passing right out.
DON’T USE THE SAUNA WHEN YOU ARE HUNGRY OR THIRSTY
Heat exhaustion is a real thing, and it’s unpleasant. Not only that, but suffering from low blood pressure can also really exacerbate this as well. Using a sauna when you don’t have much food in your system is a bad idea for a couple of reasons.
USING A SAUNA WHILE HUNGRY CAN MAKE YOU FEEL ILL
Going for extended periods of time without eating is not only a healthful way of living and a great weight loss method, it’s also dangerous if done during the wrong times.
Using a sauna while you’re hungry is not a good idea in my opinion. You’ll be exposed to high levels of heat for 15-30 minutes which can make you even more hungry. By the time you leave the sauna, you might be tempted to eat a big meal therefore perhaps negating some of your previous fat loss.
If you’re into intermittent fasting, this could be problematic for you so always make sure you plan your sauna session around your meals to make sure you’ve eaten first!
RELATED POST: The Benefits of Daily Intermittent Fasting
MEDICAL CONCERN: DO NOT USE A SAUNA WHEN YOU ARE DEHYDRATED!
Well this one is as obvious as night and day. When you’re spending any amounts of time in warm conditions, your body generally perspires to keep itself cool. Obviously if you’re dehydrated to begin with, this will only become worse.
Dehydration leads to a variety of nasty symptoms. If that happens to you, believe me – weight loss will be the least of your concerns!
USE THE SAUNA AFTER YOUR WORKOUT… NOT BEFORE
For the most part, working out with weight training is the best way to increase your metabolic rate. Relying on this like a sauna, running or other types of cardio is not the best way to enhance your metabolism. Therefore, leaving your energy for your workout is your best bet.
USING A SAUNA CAN BE TOO RELAXING PRE-WORKOUT
Using a sauna can kind of make you really relaxed, maybe to the point of being too relaxed making your workout perhaps less effective. Not only that, but spending more time on your workout than necessary will make you more hungry in my experience.
Leaving your sauna session until your workout is done is a good way to gauge how hungry you are. This way, you can also leave your sauna session early if you don’t feel like doing it anymore. Leaving a workout early is just not an option.
The point is, do the workout first then use the sauna for the best results. On your days off, I’d say do as you please but this mostly stands for workout days.
Pro-Tip: Use a sauna together with a proper diet, some exercise using cardio machines or walking and see the most fat-loss results.
NEVER USE THE SAUNA WHEN YOU AREN’T FEELING WELL
YOUR BODY IS ALREADY WORKING HARD – DON’T MAKE IT WORK HARDER!
This pretty much goes without saying. When you’re sick, especially when you have a fever, spending time in a hot environment is not a good idea.
Your body’s regulatory mechanisms are already compromised while sick trying to make you better and forcing it to work harder is just plain silly. Wait until you feel better to hit the sauna again.
I know it might be tempting to spend time in a nice and warm environment, but trust me when I say it is just probably not worth it for you!
USE THE SAUNA MAINLY AS AN ENJOYABLE ACTIVITY, NOT FOR FAT LOSS
Let’s be honest here for a moment. Using a sauna for weight loss primarily is a little bit silly. It just plays such a minuscule role in the grand scheme of your fat loss efforts that it’s almost not worth doing it for that purpose.
A CALORIC DEFICIT ALONE LEADS TO WEIGHT LOSS
Whether you use exercise, a sauna or any other form of increasing your caloric expenditure, one thing remains true. Without being in a caloric deficit, you cannot lose weight.
Although sauna usage increases your metabolic rate, it’s still less efficient for weight loss than actively monitoring your caloric intake on a daily basis. Keeping track of what you eat is the best method for weight loss, but using complementary activities such as a sauna and cardio can aid your fat loss.
RELATED POST: How Many Calories Should You be Eating to Lose Weight?
USE THE SAUNA TO PAMPER YOURSELF AND ENJOY YOURSELF
In my opinion, despite the fat loss help you will receive from a sauna, the main reason I think you should use a sauna is for personal enjoyment.
After a hard workout it just feels really nice to hit up the sauna or steam room and I think that’s the primary motivator for me to use it personally. I think you would agree that if you’re trying to lose weight, there are better ways than sauna usage at this point.
As a matter of fact, I think intermittent fasting is one of the best strategies to help you lose weight aside from using a sauna. Just keep in mind that there really is no magic pill for weight loss. If you can understand that simple fact, you will have the tools to make good weight loss decisions for yourself!
Well folks, that pretty much wraps up today’s article. Have you tried using a sauna for fat loss, and if so, what was your experience like? I’d love to hear from you!