Can a sauna help with weight loss? How it works?

Can a sauna help with weight loss? How it works?


Can a sauna remove inches from your waist? yes! This traditional Finnish bath in a heated room (150-195°F) is scientifically proven to aid weight loss Research has also shown that a sauna is directly comparable to moderate intensity exercise so you’ll exercise without moving an inch! Curious, isn’t it?

Here’s everything you need to know about how a sauna can help you lose weight, how many calories you’ll burn, and precautions. Move the mouse down!

Can a sauna help with weight loss?

Yes, a sauna may help you lose weight. Read on to find out how.

  • Works as a detoxifier

The heat of the sauna makes you sweat more which helps you detox easily. This is healthy, especially if you don’t exercise regularly (or at all!) or stay indoors all day in cooler conditioned air.

Sweating also helps get rid of heavy metals like nickel, mercury, copper and zinc that are absorbed through the foods you eat. As a result, you will start losing weight by burning fat effectively.

  • Helps lose water weight

Water weight can contribute up to 5 pounds to your total weight. It takes about seven days to lose water weight with a restricted diet and mixed exercise.

On the other hand, the sauna helps in expelling the excess water through heavy sweating. It is very beneficial in losing a few pounds in just a day or two.

  • Reduces stress

The sauna can be described as the most relaxing bath. It helps reduce stress and reduces cortisol levels in the body

When you relax by taking a sauna bath, cortisol levels decrease as well as inflammation and harmful free oxygen levels. This reduces the chances of weight gain caused by inflammation.

  • Helps muscle recovery

Many athletes rely on saunas to help their muscles recover from intense exercise or exertion. A study confirms that a sauna before exercise helps improve muscle function and reduce sensory impairment

  • Improves stamina

Have you ever felt short of breath too early during exercise or even climbing stairs? Well, a sauna can help address this problem. It improves your breathing ability, increases respiratory function and vasodilator nitric oxide production, and reduces respiratory problems.

A study found that sauna showers helped runners improve their running time (endurance or endurance) by 32%.

  • Boosts metabolic rate

Reducing stress, inflammation, and toxins will help improve your metabolic rate. After a few hours of stepping out of the shower, your metabolism will be up and running at a higher rate. This is how you can lose weight in the sauna.

  • Improves heart and circulatory functions

The high temperatures in the sauna allow the heart rate to increase. This in turn improves blood circulation, skin health, sleep and immunity

  • lowers blood pressure

Saunas also help lower high blood pressure or high blood pressure (but people with low blood pressure and an irregular heartbeat should avoid sauna bathing.

Main Idea :  Sauna helps lose weight by eliminating toxins, reducing inflammation, high blood pressure, relaxing muscles, and reducing stress.


Now, the main question is, how many calories do you really expect to burn? Find out in the next section.

How many calories can you burn in a sauna?

The number of calories you can burn is calculated using this formula:

Calories burned in the sauna =  Number of calories burned in 30 minutes of sitting or resting * 1.5 (and 2)

Let’s say you weigh 132 pounds and burn 30 calories in 30 minutes of sitting or resting. Multiply it by 1.5 and 2.  So, you may burn somewhere around 45 – 90 calories. Just sitting in the sauna!

But, does that mean you can stay in a sauna for 24 hours and come out skinny? Before your imagination gets runny, let me tell you  how to make it work for you.

How to make the sauna work to lose weight?

The sauna is an effective way to lose weight . However, it is not magic.

You should schedule sauna visits according to your current body weight and target weight.

Usually, having  a sauna two to three times a week  for two weeks will help kick-start your weight loss.

After two weeks,  you will begin to feel rejuvenated and refreshed. Next, you should include light exercise in your daily routine.

For the next three weeks, take a sauna bath twice a week. Next,  include strength training and cardio  in your workout routine, and take a sauna bath to relax and rejuvenate your muscles.

Main idea:  Schedule a sauna bath two or three times a week. Begin moderate intensity exercises in the second week. Add strength training exercises to your routine to lose weight and build muscle.


Before you book your appointment, you should know that there are different types of saunas. Here’s what they’re called, how they appear, and how they work.

Common types of sauna for weight loss 

  • Steam rooms Also known as Turkish baths, these rooms are steamy (no pun intended!) and humid.
  • Infrared not a traditional sauna, but the principle of representation is the same. Light waves are used to directly heat your body and produce sweat.
  • Wood burning – sauna rocks are heated by lighting wood. This is a typical traditional Finnish sauna, the room temperature is high and humid.
  • Electric sauna – instead of wood, the room is heated using electricity.

Saunas may seem like fun and a great way to lose weight, but here’s what you should keep in mind while using a sauna for weight loss.


  • Sauna helps you burn fat but does nothing about muscle. To strengthen muscles  and prevent sagging  , you should  gradually incorporate strength training into your exercise  routine. Since the sauna will help improve your endurance, cardio or strength training will not cause you as much effort as without the sauna.
  • You must keep yourself hydrated  . Sauna causes a lot of dehydration, which can prevent weight loss.
  • Add a pinch of salt to drinking water before or after the sauna bath to rebalance the electrolytes


A sauna is a great option when you are just starting to lose weight. Not only will it help in weight loss, but it will also add other health benefits. But you should eat healthily and slowly introduce your body to cardio and strength exercises to look strong and strong. So, take care of yourself and be fit. cheers!


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