Cold showers have recently gained popularity as a potential weight loss aid, with proponents claiming they can boost metabolism and burn fat. While the idea of using cold temperatures to trigger weight loss isn't new, it's essential to understand the science behind it and separate fact from fiction. This article delves into the potential benefits of cold showers for weight loss, exploring the mechanisms involved and providing practical tips for incorporating them into your routine.
The Science Behind Cold Showers and Weight Loss
The primary mechanism by which cold showers are believed to aid weight loss is through thermogenesis. When your body is exposed to cold temperatures, it works to stabilize its internal temperature by initiating thermogenesis, which causes your metabolic rate to spike while lowering the number of calories. This process of calorie burning through thermogenesis occurs due to brown fat, which doesn’t store energy but burns it instead. It is much different than regular white fat in your body which leads to weight gain by storing unused energy.
Activating Brown Fat
Brown fat, rich in mitochondria, acts as the body's internal thermostat, using energy to keep the body at a stable, healthy temperature. Cold exposure activates brown fat and can even "recruit" white fat to become brown fat. As brown fat grows, you will better use the energy you receive from your diet to regulate your body temperature, thus, speeding up your metabolism. Brown fat can be activated through cold water immersion (including cold showers), or by simply turning down the thermostat.
Stimulating Lymphatic Drainage
When the body gets cold, muscles tend to tighten and constrict. This contraction encourages your lymphatic system to release toxins and detoxify the body. Cold water immersion can help to reduce the amount of lymph fluid buildup in cells and organs, improving the function of your body and leading to a slimmer figure.
Enhancing Alertness, Energy, and Discipline
Submerging your body in bone-chilling water will play a key role in your psychological momentum as you make strides toward weight loss. One study shows that, after a 57°F cold plunge, Noradrenaline levels increased by 250%, and dopamine levels increased by 530%. This effect lasted for several hours. These hormones are associated with energy, focus, motivation, memory, alertness, and elevated mood levels. Extra motivation and energy can be a boost toward becoming more active and eating healthier. Cold plunging is difficult. Anyone who tells you otherwise is lying or the water needs to be colder. Regularly choosing to put your body through it will improve your confidence and resilience. This level of discipline will expand to other areas of your life including fitness and maintaining a healthy diet.
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Benefits of Cold Showers
Beyond potential weight loss benefits, cold showers offer a range of other advantages:
Boosts Circulation and Immune System
Cold showers stimulate blood circulation by causing blood vessels to constrict and then dilate rapidly. This process, known as vasoconstriction and vasodilation, helps enhance overall blood flow throughout the body. Improved circulation contributes to better cardiovascular health and can potentially lower blood pressure.
Enhances Recovery After Exercise
Athletes and fitness enthusiasts often turn to cold showers for their potential to expedite post-exercise recovery. The cold water helps reduce inflammation and muscle soreness by decreasing tissue swelling and flushing out lactic acid, promoting quicker recovery between workouts.
Heightens Alertness and Mental Clarity
The shock of cold water triggers a rush of adrenaline, leading to increased heart rate and oxygen intake. This sudden surge of adrenaline acts as a natural stimulant, resulting in heightened alertness and mental clarity.
Improves Skin and Hair Health
While hot water can strip the skin and hair of natural oils, cold water helps to seal pores and tighten hair follicles, preventing dirt and oil from clogging them. Cold showers can promote healthier skin by reducing acne, soothing skin conditions like eczema, and contributing to a more vibrant complexion.
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Elevates Mood and Reduces Stress
Cold showers have been linked to a reduction in stress levels and an improvement in mood. The shock of cold water triggers the release of endorphins, often referred to as "feel-good hormones," which can alleviate feelings of anxiety and depression.
Strengthens Resilience and Willpower
Embracing the discomfort of a cold shower challenges your body and mind to adapt to uncomfortable situations. Over time, this practice can help build resilience, discipline, and willpower.
Strengthen Your Immune System
When you submerge yourself in cold water, the body releases cold shock proteins, that activate your natural healing capabilities. This reaction causes an increase in white blood cell production, which helps your body fight disease, sickness, and infection. One study found that participants who turned their shower cold for the last 30-90 seconds every day for a month took 29% fewer sick days. Getting sick can slow down or stop your weight loss journey. Therefore, preventing sickness can help you stay on track. Keeping your immune system strong through regular cold water immersion will help you achieve your weight loss and exercise goals.
Cold Showers vs. Cryotherapy
Cold showers and cryotherapy are popular methods useful for relieving muscle pain, burning fat, decreasing inflammation, and supporting recovery rate after strenuous exercises. While both these methods use cold temperatures to initiate calorie expenditure, some key differences determine their effectiveness.
Right Cold Temperature Level:
The process of cryotherapy is carried out in a temperature-regulated and controlled setting rather than in a bathroom. The sessions of cryotherapy are conducted in special chambers with innovative designs to maintain low temperatures up to -140°C to make your body exposed to uniform cold temperatures.
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Quick and Convenient:
Cryotherapy sessions need just 2 or 3 minutes to complete, making it highly convenient for people having busy work schedules.
Comprehensiveness and Beneficial:
Cryotherapy sessions not only help you burn more fat and spend several calories but also deliver extra benefits like relieving muscle soreness and inflammation.
How to Incorporate Cold Showers into Your Routine
If you're interested in trying cold showers, here are some tips to get started:
Gradual Transition
Start by ending your regular warm shower with a brief blast of cold water.
Focus on Breathing
When the cold water hits, try to control your breathing.
Use a Timer
Set a timer for the duration you want to spend in the cold water.
Stay Consistent
Consistency is key. Incorporating cold showers into your routine might initially seem daunting, but the numerous health benefits they offer make them a worthwhile addition. Start slowly by incorporating brief cold water exposure at the end of your regular shower and gradually increase the duration as your body adjusts.
Keep the temp at or below 15°C for no more than 2-3 minutes at a time.
Build up your tolerance in short bursts. Start with just 30 seconds of cold water exposure, then gradually increase to 60 seconds, 90 seconds, and eventually a few minutes.
Alternating between hot and cold water can work too, but you should always finish on cold for maximum health benefits.
Potential Risks of Cold Showers
In general, brief cold showers are considered a low-risk activity. However, it's essential to be aware of potential risks:
Hypothermia
An ice bath could cause your body temperature to drop dangerously low.
Shock
Sudden immersion in cold water can cause shock, which is characterised by increases in your breathing, heart rate, and blood pressure.
Hyperventilating
A symptom of shock that could carry an increased risk of drowning in deep waters.
Ice burns or rashes
A less serious side effect of cold water exposure could be ice burns and rashes.
It’s also important that you listen to your body during intense experiences like this. We know it’s often seen as masculine or manly to push yourself to withstand pain, but your body’s warning signs exist for a reason - so do listen to them [1].
Cold Showers: Not a Magic Bullet for Weight Loss
While cold showers can contribute to fat burning through thermogenesis, the effects are more modest than many people expect. Studies show that a ten-minute cold plunge will only burn 10-20 additional calories. As your body becomes more efficient at maintaining your core body temperature, your metabolism will improve. If your only goal is to burn calories, you should stick to the sauna (where you can burn 400 calories in just 40 minutes). If your goal is to burn fat, you should keep reading.
Cold water immersion can be a vital aspect of your weight loss journey. Eating healthy and getting a good amount of exercise, along with regular cold plunging, creates a holistic approach. A cold plunge does not replace regular exercise and diet. We have highlighted scientific studies that show how some benefits can lead you down a path of healthy weight management. We hope you challenge yourself to add 11 minutes of cold water therapy to your week.