Sauna use is widely known for several potential health and therapeutic effects – promoting infrared sauna fat loss is one of them.
At Sunstream Saunas, we are at the forefront of promoting healthy living to Australians through infrared saunas. We always look at the most recent research to back up the numerous health benefits it entails.
Join us as we take a look at several studies that show how infrared saunas can become a wonderful addition to your fat-loss routines.
Weight Loss and Fat Loss: What’s the Difference?
Differentiating between weight loss and muscle loss can be challenging.
Simply put, weight loss refers to reducing your overall body weight, including muscle, water, and fat loss. Fat loss refers to reducing your weight from excess fat. Fat is stored energy that helps in body insulation, cushioning organs, and regulating metabolic processes.
However, too much body fat can change your physical appearance and put you at risk of contracting cardiovascular diseases, as well as other chronic conditions like diabetes.
How Infrared Saunas can Aid in Fat Loss
Infrared saunas are great for fat loss since they use infrared heating technology which can penetrate your skin for up to 4-5cm to induce heavy sweating. Sweating burns your available fat stores for energy while reducing your water weight.
It’s generally recommended to undergo sauna sessions three times per week to consistently lose weight using infrared saunas. However, the results may be further amplified when it comes to helping overweight and obese individuals with fat loss.
Additionally, infrared sauna sessions are a comfortable experience, which can incentivise you to use them more.
Compared to a traditional sauna that uses steam to heat the air inside the cabin, often up to 90°C, 80% of the heat generated by the infrared sauna heats your body directly and only 20% of the heat dissipates into the air.
The low temperature makes the air around the cabin more gentle and comfortable than a steam bath, allowing you to spend frequent and longer sauna sessions to help accelerate fat loss.
How can a 20-Minute Sauna Session Aid in Fat Loss?
According to a study published by The Scientific World Journal, the more weight you have to lose, the better the results for the amount of time you’re able to stay inside the sauna.
The study shows that young men and women undergoing a 20-minute session (split between two 10-minute sessions, with a 5-minute break in between) lost around 0.84 kg for male participants and 0.24 kg for female participants, with the greatest body mass loss occurring in overweight and obese participants.
30-Minute Sauna Sessions
A study published by the Korean J Fam Med shows that obese Koreans undergoing 30-minute high-temperature sauna sessions (split between two 15-minute sessions) can improve their health-related quality of life. However, the sample size is too small and may need larger study populations to verify this further.
40-Minute Sauna Sessions
A study conducted by BioMed Research International shows that overweight and sedentary men undergoing these 40-minute sauna sessions per day (split between four 10-minute sessions, with a 5-minute break in between) can make you lose up to 0.65 kg, progressively increasing the longer you stay inside the sauna.
45-Minute Sauna Sessions
A research investigation carried out by Binghamton University found that increasing your internal body temperature can help accelerate fat loss. This can easily be achieved with infrared saunas.
Participants who underwent 45-minute infrared sauna sessions three times a week lost around four percent body fat in just under four months.
Adverse Effects of Sauna Overuse
While infrared saunas help in fat reduction while being a generally more comfortable experience than their traditional counterparts, it’s important to prioritise safe practice. Sauna overuse can lead to some harmful side effects.
When you sweat inside the sauna, the heat will make you lose body fluids. If you lose more body fluids compared to what you’re taking in, you risk becoming dehydrated.
Pregnant women and older individuals who suffer chronic conditions like diabetes, kidney problems, and cardiovascular problems face an increased risk of dehydration – given this, we don’t recommend engaging in these sessions for those dealing with issues like this.
In that case, it’s important to mind your fluid intake and use infrared saunas in moderation. Here are the signs of mild to moderate dehydration you need to look out for after a sauna session:
- Mouth dryness
- Intense thirst
- Dizziness or light-headedness
- Not urinating as frequently as normal
Conclusion – Infrared Sauna Fat Loss
The studies above are one of the many pieces of evidence that support the opinion of adding sauna sessions into your wellness routine.
Infrared saunas do help in fat loss but also offer numerous health benefits as a bonus. In addition to burning calories, infrared saunas help in detoxification, muscle recovery, and improving blood flow and circulation, resulting in better overall heart health.
Not only is an infrared sauna a safer and healthier option compared to fat loss routines out there, but it’s also a cheaper option as well if you choose SunStream Saunas as your sauna provider since our most affordable model only costs you $0.35 per hour to run.
If you’re browsing and looking to buy one, don’t hesitate to contact us to get a recommendation on a model that will help you reach your fat loss goals more efficiently.