The Truth Behind Sauna Weight Loss Benefits

The Truth Behind Sauna Weight Loss Benefits

In the recent past, there has been much debate and misinformation on sauna weight loss benefits and this article seeks to shed more light on the issue.

Saunas are primarily designed to let your body cleanse and relax, but they are also an excellent way to help you lose those extra pounds.

Some people have said that it is impossible for you to lose weight in the sauna since you are doing nothing that requires effort.

Let’s take a look at how sauna can assist in attaining your weight loss goals…

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The Sauna

Sitting in a sauna for 15-30 minutes will increase blood circulation and make your body sweat. Sweating is one of those body mechanisms that help to expel toxins from the lymphatic system.

Toxins are usually harmful to body cells and organs. When you detoxify, your body organs work more efficiently.

This leaves your body in a better position to lose more fat because toxins are no longer hindering your bodily functions.

It also allows you to effectively absorb healthy nutrients, and this is an important step towards weight loss.

The heat in a sauna will raise your metabolic rate by up to 20%. This happens because the metabolic process is working hard to regulate your body temperature.

A higher metabolic rate results in your body being able to burn more calories than you are consuming.

You will, therefore, meet your basic energy needs while losing weight at the same time. The most interesting fact is that the accelerated metabolic effects will last even beyond your sauna sessions.

As such, your body will continue to burn calories at a higher rate, hours after you have left the sauna. With this, the calories you consume after the session will not be a hindrance to weight loss.


Another potential path for weight loss in the sauna is that the relaxation you experience helps to soothe the sympathetic nervous system.

This reduces stress and lowers the levels of cortisol in the body. Cortisol is a stress hormone that plays a critical role in regulating your weight by determining how much fat will be stored and distributed in your body.

When cortisol levels are high, it impairs metabolism and increases blood sugar levels. However, we can’t live without this important hormone because it helps in body’s response to physical and emotional stress.

Being in the sauna will help balance cortisol levels thus increasing fat release and contributing to weight loss.

What Type of Sauna?

There are many types of saunas such as steam sauna, smoke sauna, electrically heated sauna, dry sauna, and infrared sauna.

Among all these, infrared sauna has been reported to be the most effective type in promoting weight loss. It makes use of light waves to heat your body directly without heating the environment.

The infrared energy penetrates deeper into your body and dissolves the underlying fat, and therefore your body sweats it out along with the other toxins.

It also makes you perspire more than the other sauna types, thus enabling you to get rid of more toxins for effective weight loss.

Studies have shown that a 30 minutes sauna session can burn up to 600 calories, and this is good news for anyone trying to lose weight.

Some of this weight loss occurs as a result of the water your body is losing through sweating. In this case, some of the pounds usually come back when you rehydrate after the session.

However, if you have sauna sessions regularly, you should notice a considerable drop in weight within a period of 3 months.

Irregular sessions will only provide a temporary fix, but if you make it a routine, it helps put your body in shape.


Unlike the common weight loss exercises, sitting in the sauna has little or no side effects especially if you take the right precautions regarding hydration and temperature.

It is a safe way to lose weight while enjoying other benefits such as pain relief, reduced tension, improved skin tone, and a stronger immune system among others.

It is important to note that for you to reap the maximum sauna weight loss benefits, you need to combine it with other healthy lifestyle choices such as proper diet, and ensuring proper hydration before, during, and after your sauna sessions.

Failure to drink water could cause dehydration which comes with symptoms such as headaches and dizziness.

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12 thoughts on “The Truth Behind Sauna Weight Loss Benefits

  1. Hi Chris,
    Your website seems quite nice that I liked it, but this post about loosing weigh by sauna
    is very interesting as, it’s along time that my mind is also busy with these kind of questions if sauna causes weight loosing or not. I use to go to sauna not for loosing my weight as I’m almost slim and just feel I slightly have a little bit of belly fat. So I go sauna mostly to get relaxed and it’s awesome, I really love it. I found almost all your information true. I have a question in mind that if going sauna is still good for me, because as I said I don’t have that extra fat to burn. What’s your advice for me then?
    Thanks for your good site and useful information

    1. Okay Gary, I’m struggling a bit with the question you’ve asked me here – are you asking about the benefits of sauna if you are not looking to lose weight? Sorry about this – didn’t understand the direction of your grammar!!!!!

  2. Wow, I didn’t know Sauna is so helpful for a weight loss. For once, I never thought that anyone can lose weight without working out. At least, that’s what I tell my “SUMO-like” friends. Anyways, I do gym on regular bases but still possess that layer of tire on my belly.

    Now I am going to add Sauna to my routine and see how it works out for me. Thanks for this wonderful and informative article.

    P.S- I am excited to share this information with my lazy friends, who need to shred off some serious pounds, and see there reactions. 😛

  3. I enjoy reading your website! There are so many categories in nutrition and weight loss that are motivating! I have heard that vitamin B12 can build up in your system and make you sick if you’ve taken too much, is this true? Also, what do you think about the vitamin waters that claim to have a lot of vitamin B in?

    1. Most supplements need to be regulated really Melissa. I mean, if it says take one a day on the box then take one a day – overdosing on anything will result in something negative in the long run. Not sure about these waters that add vitamin B – haven’t had much experience with them I’m afraid!

  4. Hi,

    Wow this is great to finally learn some facts behind this. I always thought that people sat in the sauna to lose weight by just sweating it out.

    This never made sense to me because if you’re only sweating out the weight you’re only losing water weight and it will just come right back when you re hydrate.

    Now I understand the theory behind it and that there really are positive effects of the sauna.

    The only way losing water weight makes sense is if you have to drop weight for a weigh in for a boxing match or something like that. Thanks again for the info.


  5. Great site. I was given a home set up sauna as a gift because I suffered from adrenal fatigue. Cortisol problems. I wasnt sure if it would help me, but after reading your post on sauna benefits, I am happy.

    The content is good and the page is easy to navigate. good job.

    1. Wow that last sentence took me back a bit – who are you the website police LOL? Well I’m glad the page was easily navigated and I’m glad you enjoyed the article 🙂

  6. Hi Chris
    This is an interesting post, I always thought of Suna sessions as a relaxing and tired relieving methods. I never thought of it as a way to improve calories burning process and to help balance cortisol levels and effectively absorb healthy nutrients.
    It seems that the key point is to practice sauna sessions on a regular basis, so I will much appreciate that you suggest how regular I should attend the sauna session.
    Thank you for sharing your post and good luck.

    1. Hi Amin,

      Yes regularity is key here but we all lead busy lives, it’s down to you to fit in as many sessions as you can manage really (there is no magic bullet!).

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