The health and wellness industry is constantly evolving, introducing new trends and technologies that promise diverse physical and mental benefits. Among these, infrared saunas have gained popularity, touted for their unique health and relaxation advantages. But can red light saunas, a type of infrared sauna, truly help with weight loss? Let’s explore the science behind red light sauna weight loss, including what studies say, how the process works, and whether it’s worth adding to your health routine.
Understanding Infrared Saunas
Infrared saunas, of Japanese origin, use the same principle as traditional saunas but heat the body directly using infrared radiation. These devices set the body’s molecules in motion thanks to their high temperatures. This means that even at lower temperatures, an infrared sauna can cause profuse sweating and a feeling of intense heat inside the body. This helps warm the body from the inside out, providing a gentler, more comfortable sauna experience.
Unlike traditional saunas that warm the air to create sweat, infrared saunas use panels emitting infrared light to directly heat the body, requiring far less heat. 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 Red Light Sauna Weight Loss
Increased Caloric Burn
Several sources suggest that a session in an infrared sauna may help you burn a significant number of calories. 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.
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.
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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." In fact, studies have also shown that one infrared sauna session can burn up to 600 calories. Sweating increases heart rate, cardiac output, and metabolic rate.
Water Weight and Sweating
Sweating helps your body eliminate excess water and salt. 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.
One study found it’s common to lose around 1% of your body weight after a 30-minute sauna session. But how much you sweat out depends on several factors, including:
- How hot and humid the sauna is
- How long you stay in the sauna
- How many breaks you take (and how long your breaks are)
- How much and what you drink during your session
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.
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Infrared sauna sessions help to eliminate inflammation, reduce bloating, and move lymph (aid in lymphatic drainage).
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.
Maximizing Your Red Light Sauna Routine
Consistency is Key
Just like exercise, you will see more benefits the more you sauna; and you will kick-in to your sweat sooner, faster, deeper with continued practice. Studies are based on a sauna regimen of 3x a week, and we recommend clients with significant health challenges sauna at least 2-3x a week and even as often as daily, as advised by their health care providers.
Amplify Your Workout
Many clients like to sauna after their exercise to really amplify the sweat + caloric burn process. Infrared sauna is a great addition post walk/run, gym, sport, or yoga class. Infrared saunas are also a terrific supplement during fitness rest days so you can still increase your heart rate, sweat + recover without hitting the gym. Infrared sauna is also, for many, a stepping stone to starting an exercise routine.
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Chromotherapy
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.” Change the chromotherapy color in your sauna cabin to orange, which “reduces localized fat and eases digestive system discomforts.”
Sauna Accessories
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
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.
Practical Tips for Using an Infrared Sauna
- Hydration: Drink plenty of water before and after your infrared sauna treatments to stay hydrated. We always recommend being well hydrated with a full bottle of water + adding our electrolyte hydrate packs for nutrient replenishment. Hydration is a key component to the flushing process.
- Relaxation: Use the infrared sauna session for relaxation and stress relief.
- Post-Sauna Care: After your session, shower cool to refresh your body and close your pores.
- Frequency: Infrared saunas should be used at least three to four times weekly to relieve pain. This helps reduce inflammation and accelerate healing processes.
- Duration: The average session lasts about 30-45 minutes. If you intend to work out in an infrared sauna on your own or in classes, they usually take 15-20 minutes to complete.
- Temperature: The average temperature for an infrared sauna ranges from 100˚F to 150˚F (38°C to 66°C). If this is your first time, start with 100˚F (38°C) and gradually work up to a higher temperature.
- Cool Down: When your session is done, be sure to let your body cool down. Once you’ve cooled down, you can take a shower or bath. Just make sure to hydrate afterward.
Realistic Expectations: What Infrared Saunas Can and Can’t Do
Let’s be clear-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
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
Using infrared saunas and traditional saunas carries potential risks, with dehydration being a primary concern. Suppose you experience severe symptoms such as extreme thirst, rapid heart rate, profound fatigue, absence of urination for 8 hours, or dizziness upon standing. In that case, it is better to seek medical attention promptly.
Avoid using an infrared sauna if you’ve been drinking alcohol. If you feel ill or have a fever, wait to use the sauna until you’re feeling better. Using an infrared sauna will cause you to sweat a lot, so you may feel lightheaded. If this happens, make sure to get up slowly, sit down once leaving the sauna, and hydrate. Drink water immediately after finishing your session, and wait for your body to cool down before doing anything else.
If after using any sauna you experience a headache, a fever of 104°F (40°C) or higher, confusion, or a racing heart, seek medical attention, as you may be experiencing a heatstroke. If you have any health conditions such as high blood pressure or heart disease, get cleared by your doctor before your first session.
Personal Experiences and Testimonials
Many individuals have shared positive experiences with infrared sauna use. For example, one user reported better recovery from exercise, increased well-being, and decreased body fat after using a Clearlight Sauna for three months. They experienced less muscle soreness after weight training and felt more energetic overall. Their waistline also decreased by about one inch.