Unlock the Truth: Does Cryotherapy Really Melt Away Fat and Boost Weight Loss?

Cryotherapy, which involves exposing the body to extremely cold temperatures for potential health benefits, has gained popularity. While some tout cryotherapy as a weight loss solution, the scientific evidence supporting this claim is limited. This article explores the effectiveness of cryotherapy for weight loss, its potential benefits and risks, and alternative approaches to consider.

Understanding Cryotherapy

Cryotherapy involves exposing your body to extreme cold for medical benefits. Cryotherapy chambers utilize blasts of frigid air, while other forms include ice baths or plunges. Early cultures used cold as a traditional method of pain relief. In ancient Greece, Persia and Rome, chilly remedies such as snow, ice-and-water mixtures and cold water were used to treat a wide range of diseases. Ice water plunging remains a common tradition in many northern countries.

The Claimed Weight Loss Connection

The theory behind cryotherapy for weight loss is that it freezes and kills fat cells throughout the body, which are then filtered out by the liver. A substance in your body called brown adipose tissue (BAT) burns fat to help make energy when your body is exposed to extreme cold, suggesting that the body may have mechanisms for reducing fat when exposed to cold temperatures.

One 2020 study on menopausal women found that whole-body cryotherapy was linked to reductions in belly fat. However, the study authors noted that these findings were limited to this population. A 2018 study found that long-term cryotherapy activates a process in the body called cold-induced thermogenesis. This led to an overall loss of body mass, particularly around the waist, by an average of 3%.

Research from 2014 exposed participants to increasingly cold temperatures and then increasingly warmer temperatures every night for 4 months. The study started at 75°F (23.9°C) down to 66.2°F (19°C), and back up to 81°F (27.2°C) by the end of the 4-month period. They found that exposure to progressively cooler then warmer temperatures can make your BAT more responsive to these temperature changes and help your body become better at processing glucose. While this isn’t necessarily linked to weight loss, increased sugar metabolism can help you lose weight over time by helping your body better digest sugars that can otherwise turn into body fat.

Upon completing a series of repeat, whole body cryo sessions, you can burn approximately 2000 to 3300 Kilojoules (KJ).

Cryolipolysis: Freezing Fat with CoolSculpting

Cryolipolysis - which literally translates into cold (cryo) fat (lipo) destruction (lysis) - was invented, in part, by observing what can happen when kids eat popsicles. No kidding here. The cofounders of this process were intrigued by something called “cold-induced fat necrosis” that was reported to occur after young children ate popsicles that were inadvertently left resting on the cheek for several minutes. Skin samples taken from pediatric patients like these showed inflammation in the fat, but normal overlying skin. Using this concept, a cooling device was tested on pigs in 2007 to see if fat cells could be selectively destroyed. The results were promising and predictable; there was about a 1/2 inch reduction in the pig’s fat layer, without damaging the overlying skin, in the treated areas.

By 2010, the first cryolipolysis technology approved for human use, named CoolSculpting, was cleared as a treatment for love handles. How does cryolipolysis work? No one knows for sure, but we think that a few days after treatment, the cooled fat cells die. To date, there have been more than eight million CoolSculpting treatments performed worldwide. The treatment itself takes 35 minutes per application, and multiple applications may be needed to cover an area. The most common side effects of treatment include redness, bruising, swelling, tingling, numbness, or darkening of the treated area. Most of these side effects, if present, will resolve within several months after treatment. Perhaps the most significant, albeit relatively rare, side effect of cryolipolysis is, paradoxically, increased fat growth at the treatment site. Results can be seen as soon as three weeks, with maximum benefit seen at approximately three months. Average reduction in fat ranges from about 10% to 25% per round of treatment, and there is no evidence of any body-wide side effects.

Cryolipolysis appears to be a safe and effective treatment for fat loss without the downtime of liposuction or surgery. But it is important to note that cryolipolysis is intended for fat loss, not weight loss. The ideal candidate is already close to their ideal body weight, but has stubborn, pinchable areas of fat that are difficult to get rid of with diet and exercise alone. Cryolipolysis also doesn’t target visceral fat, so it won’t improve your overall health.

Potential Benefits Beyond Weight Loss

While the evidence for weight loss is limited, cryotherapy has shown promise in other areas:

Pain Relief and Inflammation Reduction: Cryotherapy has been used in sports medicine and with some success in the treatment of inflammatory conditions such as rheumatoid arthritis and multiple sclerosis. One study found that cryotherapy improved mobility and reduced the intensity of pain in people with rheumatoid arthritis, and that the positive effect lasted at least three months afterward. A systematic review of the literature suggested that cryotherapy for people with arthritis may have even larger effects.
Mental Health: Preliminary evidence suggests that whole-body cryotherapy may be useful as an add-on intervention for mental health problems, especially for symptoms of depression.
Improved Exercise Capacity: Cryotherapy may boost the body’s antioxidant response and exercise capacity.

Risks and Side Effects

Cryotherapy is not for everybody. It’s an intense and acute form of intervention. While it may work for some, others may not be able to tolerate it. Notably, humans have a much lower capacity to adapt to prolonged exposure to cold compared with prolonged exposure to heat. Even if cryotherapy sessions are very short, they still may be too extreme for some people. Acute exposure to a cold environment, either air or water, causes a stress reaction, as well as a temporary jump in blood pressure. That’s because cold causes the blood vessels to temporarily constrict, which in turn results in higher pressure.

While generally considered safe, cryotherapy does carry some risks:

Nerve Damage: Extreme cold on the skin can lead to nerve-related side effects, including numbness, tingling, redness or other color changes, and skin irritation. These are typically temporary, lasting only a few hours after the procedure. If these side effects haven’t gone away after more than 24 hours, reach out to a doctor. Long-term cold exposure can cause permanent nerve damage or the death of skin tissue (necrosis).
Frostbite and Burns: Whole-body cryotherapy is done at below-freezing temperatures, so it should never be done for more than 5 minutes. If you’re trying cryotherapy at home with an ice pack or a tub filled with ice, cover the ice pack with a towel to avoid ice burns. Do not stay in for more than 20 minutes. The temperature of the cryotherapy chamber can also cause blisters and burns. These include major skin damage, such as frostbite, burns, and frozen limbs. Frozen limb is a severe type of frostbite.
Cardiovascular Effects: Acute exposure to a cold environment, either air or water, causes a stress reaction, as well as a temporary jump in blood pressure. That’s because cold causes the blood vessels to temporarily constrict, which in turn results in higher pressure.
Other Risks: The risks of cryotherapy include frostbite, burns, eye injury and hypoxia or oxygen deficiency, which could cause a person to lose consciousness.

People with diabetes or similar conditions that have damaged their nerves should avoid cryotherapy, as they may not be able to feel the cold on their skin, which can lead to more nerve damage and tissue death.

Cryotherapy vs. CoolSculpting

CoolSculpting works by using a method called cryolipolysis - basically, by freezing fat off. During the procedure, a small section of your body fat is inserted into an electronic tool that applies extremely cold temperatures to that section of fat to kill the fat cells. A single CoolSculpting treatment takes about an hour for a section of fat. Over time, the fat layer that you can see under your skin is reduced. This is because the frozen fat cells are killed and then filtered out of your body through your liver a few weeks after you start treatment.

CoolSculpting is still a relatively new procedure. However, a 2023 study found that it showed promising results in aiding fat loss and skin tightening. This method works best when it’s combined with another weight loss strategy like diet changes or exercise. But when done regularly alongside these lifestyle changes, CoolSculpting may help reduce body fat.

Read also: Cryotherapy Frequency

Combining Cryotherapy with Other Treatments

Cryotherapy and infrared sauna are both popular wellness treatments, both of which provide a host of health benefits. In fact, the two therapies can be complementary and enhance each other’s effects. Both promote better circulation, decrease inflammation, and aid in muscular recovery. Both treatments are effective independently, but they are even better when combined. Using the two together can produce greater temperature fluctuations throughout the body, amplifying the effectiveness of both treatments. Using a sauna helps the body shift from a stressed to a relaxed state. Regular use of saunas, even those with low temperatures, can reduce the level of stress hormones in the body. It is believed that repeated exposure to a sauna can modulate immune markers and suppress excessive sympathetic dominance. Both Cryotherapy and infrared sauna treatments can benefit the immune system and reduce inflammation and blood pressure. Both treatments can also boost mood, metabolism, and energy.

Practical Considerations

Cost: Cryotherapy is also an expensive form of therapy.
Frequency: Generally, it’s recommended to do cryo once or twice per week to achieve the desired result. The first two weeks of cryotherapy are the most effective. The second phase involves recovery. Depending on the results you are after, you may need as many as seven or ten sessions. Afterward, you can do them every two to three weeks. However, you should do them in moderation and choose the best time of the week. You should also consult with your consultant about the frequency of your sessions.
Session Duration: A cryotherapy session is relatively quick, lasting only two to three minutes. During this time, your body’s temperature is rapidly lowered, causing your blood to rush to your vital organs. Your extremities will also fill up with blood that is packed with nutrients.
Pre- and Post-Session Guidelines: You should avoid sugar and carbohydrates for two hours before your session. These foods can affect your body’s ability to absorb the treatment, causing the process to be more challenging. Additionally, you should avoid drinking more than 1.5 liters of water for 14 days after your session.

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