Saunas are popular for their relaxing effects, skin-cleansing properties, and the mood boost from endorphins. But if you’re trying to shed some weight, you might wonder whether sitting in the sauna can also help you burn calories. So, can saunas contribute to weight loss? The answer is a bit more complex than a simple yes or no. Let’s break it down.
Do saunas aid in weight loss?
While you may notice you’ve lost a little bit of weight after a sauna session, this is primarily due to water loss, not fat burning. Once you rehydrate, that weight is typically regained. So no, saunas alone won’t lead to long-term, sustainable weight loss.
However, saunas aren’t entirely without benefits for those on a weight loss journey. While they don’t directly burn significant fat, they do help expend some calories and offer various health benefits that can complement a healthy diet and regular physical activity.
The heat promotes muscle relaxation and recovery, which helps you prevent DOMs (aka muscle soreness after working out), so it’s easier to stay consistent with your workout routine.
Alongside your sauna sessions, Lani Finau, a registered nutritionist and health coach at Juniper, reminds us “that another incredibly important aspect of recovery is adequate protein intake – as this helps with muscle growth and repair. Don’t forget to ensure you are fuelling your body with lean protein across the day, aiming for at least 1.2-1.6g of protein (per kg of body weight, per day), and establishing a regular eating pattern to help you achieve this.”
The increased heart rate from the heat also mimics the effects of moderate physical activity, supporting cardiovascular health. Plus, a good sauna session can help lower your stress levels and improve your sleep quality, both of which play a key role in weight management.
How long should you stay in a sauna for weight loss?
A typical sauna session lasts between 15 to 20 minutes, but if you’re new to it, shorter sessions are better as you get accustomed to the heat.
The most important thing is that you drink your water. According to Lani, it’s essential to replenish fluids after sweating: “It is recommended you aim to replace 1.5 times the amount of water lost from sweating in the sauna.”
Always pay attention to how your body feels. If you feel lightheaded or unwell, it’s important to leave the sauna immediately.
So, how many calories do you burn in a sauna?
The exact number will depend on factors like your body weight, how long you stay in the sauna and at what temperature – but on average, you could burn anywhere from 100 to 300 calories in a 30-minute session.
Remember, though, that saunas are primarily intended for relaxation and recovery, not for intense calorie-burning or fat loss. If that’s your main goal, heading to the gym for a spin class or going out for a run is more worth your time.
In conclusion, saunas are great for you, but they’re not a magic solution for weight loss. Combining regular sauna use with a calorie deficit focused on high-protein, whole foods, as well as consistent exercise, will yield better and more sustainable results.
