Infrared saunas have gained popularity as a wellness treatment, offering a unique approach to relaxation and health improvement. Unlike traditional saunas that heat the air around you, infrared saunas use infrared light to directly warm your body. This can lead to a range of potential benefits, including temporary weight loss through water loss, detoxification, improved circulation, and stress reduction. But how effective are infrared saunas for weight loss, and what does the research say? Let's explore the science behind infrared sauna weight loss and whether it's a worthwhile addition to your health routine.
How Infrared Saunas Work
Infrared saunas use infrared heaters that emit light absorbed by your body as radiant heat. This heat penetrates deeper than the hot air in traditional saunas, warming your body from the inside out. Because they operate at lower temperatures (typically between 110°F and 140°F), infrared saunas are generally more comfortable for longer sessions.
The Science Behind Infrared Sauna Weight Loss
The claim that infrared saunas can aid in weight loss stems from several factors:
Increased Caloric Burn
During a sauna session, your body responds to the heat by increasing its heart rate, which in turn increases the amount of blood the heart pumps through your body, similar to exercise. A 2019 study in the Complementary Therapies in Medicine journal compared 19 participants’ cardiovascular effects in a sauna to an exercise bike. The increase in heart rate during a sauna session was similar to a short, moderate workout. Researchers stated, "a sauna session is a physical strain. Its long-term positive effects are comparable to sports activities."
Studies have also shown that one infrared sauna session can burn up to 600 calories. Sweating increases heart rate, cardiac output, and metabolic rate. As your body works to cool itself, your heart rate, cardiac output, and metabolic rate increase-similar to moderate exercise. This effect mimics what happens during aerobic workouts, making infrared sauna weight loss an appealing option for those with limited mobility or recovering from injuries.
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Water Weight and Sweating
The heat of the sauna can increase the skin temperature to 104ºF (40ºC) and the body temperature to 102.2ºF (39ºC). This causes enhanced blood circulation in the skin and sweating to cool the body. The body mass loss (BML) a person may experience after a sauna session is mainly from loss of body water. The amount of water a person loses may depend on the duration of the sauna session.
A single session in an infrared sauna can make you sweat profusely, leading to temporary weight loss. However, it’s essential to note that this is mostly water weight, not fat loss. Once you rehydrate, that weight typically returns. Still, regular use may help with overall body composition when combined with a healthy lifestyle, as shown in a 2019 study from Complementary Therapies in Medicine.
Improved Circulation and Metabolism
Infrared heat increases circulation, which can improve oxygen delivery and nutrient transport throughout the body. A faster metabolism means your body burns more calories even at rest. One study in Alternative Medicine Review found that subjects who used infrared saunas regularly experienced improvements in cardiovascular health and basal metabolic rate. This provides another mechanism through which infrared sauna weight loss might be possible over time.
Release of Fat and Toxins
Far Infrared (FIR) Wavelengths are responsible for heating the body on a cellular level. They reach deep inside where toxins are stored, breaking them apart so they can be released through sweat. Sweating is the body's natural and safe way to eliminate toxins. Like toxins, fat is difficult to move within the body, but our full spectrum wavelengths work together to speed up the fat burning process. Studies have shown that sauna therapy can release environmental toxins stored in fat tissues that can prevent weight loss. Heavy metals and fat-soluble chemicals like PCBs, PBBs and HCBs can trigger the body to protect itself, resulting in the immune system’s inflammatory response. Infrared sauna therapy heats the body at the cellular level, helping to detoxify the body and reduce inflammation. Infrared saunas have also been beneficial in reducing belly fat in just three months.
Cardiovascular Exercise + Caloric Burn
During a sauna, your body responds to the heat by increasing its heart rate, which in turn increases the amount of blood the heart pumps through your body, similar to exercise. The benefits to circulation are absolutely essential to a healthy life. Infrared sauna offers a real solution to getting your heart working without demanding physical strain. Studies support the value of a sauna session as a form of cardiovascular exercise that is called “passive cardio” because it allows you to sit back and relax while your heart gets pumping. In fact, studies have also shown that one infrared sauna session can burn up to 600 calories.
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Infrared Saunas vs. Traditional Saunas for Weight Loss
While both types of saunas cause sweating and temporary water loss, infrared saunas have a few distinct advantages when it comes to potential weight loss:
- Lower temperatures make sessions more tolerable, especially for beginners.
- Deeper tissue penetration may help mobilize subcutaneous fat more effectively.
- Longer session duration allows for more sustained cardiovascular stimulation.
One comparative study by Mayo Clinic Proceedings found that infrared therapy could enhance detoxification and reduce inflammation more effectively than traditional saunas, possibly leading to more long-term benefits.
Studies on Infrared Sauna and Weight Loss
Several studies have explored the effects of sauna bathing on weight loss and related physiological parameters.
Binghamton University Study: A two-phase study conducted by Binghamton University in New York revealed that an increase in core body temperature resulted in a decrease in body fat. It concluded that people who used a Clearlight® Premier IS-3 infrared sauna three times a week for 30 minutes per session dropped an average of 4 percent body fat over a four-month period. Participants who experienced infrared sauna weight loss did not change their exercise or diet patterns during the study. Control groups in the study who did not use the Clearlight® Sauna showed no drop in weight.
2019 Study on Overweight Men: A 2019 study focusing on young people assigned male at birth who were sedentary and overweight found that four sauna sessions of 10 minutes resulted in changes in physiological parameters: heart rate, energy expenditure, body mass index (BMI), and body surface area. The study reported that participants lost around 0.65 kilograms (kg) in body fluids. In addition, people with higher body mass, body area, body fat, and muscle mass burned relatively more calories during sauna bathing.
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2018 Study: A 2018 study had similar results. Researchers found that individuals with higher body surface area and body mass experienced more significant body mass loss from sauna-induced heat exposure.
2014 Study on Lipid Profile: An older 2014 study found that sauna bathing resulted in a statistically significant decrease in total cholesterol and low-density lipoprotein (LDL) after three weeks. The study’s researchers concluded that its effects are similar to the results a person can obtain from moderate-intensity physical exercise.
Realistic Expectations: What Infrared Saunas Can and Can’t Do
It’s crucial to have realistic expectations about what infrared saunas can achieve. Infrared sauna weight loss is not a magic bullet. If your lifestyle includes poor diet choices and a sedentary routine, an infrared sauna alone won’t lead to dramatic weight loss. However, as part of a holistic approach that includes exercise, healthy eating, and hydration, it can be a valuable complementary tool.
What You Can Expect:
- Calorie burn similar to cardio
- Detoxification through sweat
- Improved circulation and metabolic boost
- Temporary water weight loss
- Potential long-term body composition changes
How Often Should You Use an Infrared Sauna for Weight Loss?
For best results, experts recommend using an infrared sauna 3-4 times per week, with sessions lasting 30 to 45 minutes. Always stay hydrated and listen to your body. Start with shorter sessions if you’re new, and gradually increase duration as you acclimate. A wellness report by Cleveland Clinic suggests that regular use can support a range of health outcomes, including weight management, especially when combined with diet and exercise.
Maximizing Your Sauna Session
Clients choose how they want to spend their time in the sauna, whether it’s reading, meditating, relaxing, or turning up the heat, so to speak. They stretch out their muscles, add in a workout, or sometimes a little of both. In each sauna room, we provide a handful of accessories. You may find a basket of the following fitness items available to use:
- hand weights
- workout/resistance bands
- massage/muscle roller
- theracane
Grab the weights + bands and go to town! Add in upper body strength conditioning and lower body muscle toning while in sauna, and this will increase your heart rate even further for caloric burn. The MID Infrared wavelength also targets muscles and joints, perfect for a deep stretch for your warmed-up body. Our massage rollers are also a helpful tool to release muscle knots and reduce stiffness.
Pure Tips:
- Change the chromotherapy color in your sauna cabin to red, which is “warmth, energy and stimulation. Red enhances metabolism and energizes heart and blood circulation.” (Sunlighten)
- Change the chromotherapy color in your sauna cabin to orange, which “reduces localized fat and eases digestive system discomforts.” (Sunlighten)
Safety Tips and Contraindications
Before you begin your infrared sauna weight loss journey, consult with your healthcare provider, especially if you have underlying health conditions such as cardiovascular disease or low blood pressure. Pregnant individuals and those on certain medications should avoid sauna use. Always prioritize safety by:
- Staying hydrated
- Cooling down properly
- Avoiding alcohol before use
- Not exceeding recommended session lengths
Symptoms of Dehydration:
- thirst
- lightheadedness
- tiredness
- dark, strong-smelling urine
- passing less urine
A person may need to call their doctor if they show any of the following symptoms:
- extreme thirst
- fast heart rate
- extreme tiredness
- no urination for 8 hours
- dizziness when standing up
Additional Health Benefits of Saunas
In addition to potential weight loss, saunas offer a range of other health benefits:
- Eliminates toxins and heavy metals: Sweating is the body's natural and safe way to eliminate toxins. Sauna therapy can release environmental toxins stored in fat tissues.
- Reduces morbidity and mortality: Saunas appear to reduce morbidity and mortality because they mimic the protective and physiological responses induced by exercise.
- Promotes recovery: A 2023 study found that a single infrared sauna session after exercise reduced subjective muscle soreness and raised perceived recovery.
- Improves heart health: A 2018 article on Finnish sauna bathing reports that it can protect against sudden cardiac death, fatal coronary heart diseases, and cardiovascular diseases.
- Reduces risk of respiratory diseases: Studies suggest that sauna bathing may improve lung function. Another study found that it may reduce the risk of acute and chronic respiratory conditions such as pneumonia.
- Addresses pain and fatigue: Regular sauna use reportedly alleviates pain associated with musculoskeletal injuries and improves joint mobility.
Maintaining a Healthy Lifestyle
It is best for a person to contact their doctor to discuss how to safely lose weight. Their doctor will be able to advise on ways they can lose weight and what a healthy weight range is for the individual.
Recommendations include:
- consuming regular meals, including breakfast
- eating enough fruits, vegetables, and foods high in fiber
- drinking plenty of water
- getting enough regular exercise or physical activity
- reducing alcohol intake where applicable