Starting your weight loss journey is an exciting and empowering decision, and the right strategies make all the difference when it comes to meeting your goals. While a healthy diet and regular exercise are important for maintaining your wellness, they aren’t the only ways to support your weight loss efforts.
Infrared saunas have grown increasingly popular over the years for their many health benefits. By using infrared light to heat the body from the inside out, they trigger a deep sweat that helps you burn calories, reduce pain, and flush out toxins for whole-body wellness.
In this blog, we explore the different ways that infrared saunas may contribute to weight loss and the science behind them.
This content is not intended to diagnose, treat, cure, or prevent any disease. Always consult your healthcare provider before making decisions about your health or weight.
Infrared Saunas and Weight Loss
Infrared (IR) saunas take a unique approach to the time-honored practice of sauna bathing. Instead of warming the air around you like traditional saunas do, infrared saunas heat your body from the inside out, without the need for steam or intense temperatures. This stimulates a deep, detoxifying sweat and delivers many different health benefits—including potential weight loss.
In fact, a 2019 study showed that just four 10-minute sauna sessions were enough to improve the body mass index (BMI) and body surface area of participants looking to lose weight.1
How Infrared Saunas Can Support Weight Loss
While they aren’t a be-all-end-all solution, infrared saunas do offer many wellness benefits that can help support you on your weight loss journey.
Below are some of the different ways infrared saunas can potentially benefit your weight loss efforts.
Improved Metabolism
Did you know you can burn about 400-600 calories just by spending 30 minutes in an infrared sauna?2 Although this isn’t a replacement for exercise, it does burn about the same number of calories as a run or cardio workout at the gym.
Metabolism refers to the processes in your body that turn food into energy, burn calories, and determine fat storage. A slower metabolism usually makes weight easier to gain and harder to lose.3
Although metabolism is mainly determined by genetics, it can also be affected by some external factors. The heat produced by the infrared light raises your heart rate and metabolic activity, which mimics the effects of moderate exercise—all while you’re relaxing in a soothing sauna.
Reduced Stress and Cortisol Levels
Chronic stress is an often-overlooked barrier to effective weight loss. When you’re stressed, your body produces higher levels of cortisol, a hormone that helps regulate your metabolism, blood sugar, and energy levels. Consistently elevated levels of cortisol due to ongoing stress can lead to increased fat storage, especially around the abdominal area.
Infrared sauna sessions are known to promote deep relaxation, helping to lower stress levels naturally. This calming effect can reduce cortisol production over time. Lower cortisol levels can lead to better sleep and a more balanced metabolism for easier weight management.
Reduce Endocrine Disruptors (EDCs)
Everyday products like plastics, pesticides, synthetic fragrances, and some processed foods contain chemicals called endocrine disruptors (EDCs). These chemicals can interfere with the hormones controlling your metabolism and are linked to weight gain.4
A 2023 study found that the sweat response triggered by infrared saunas can potentially help the body flush out some of these chemicals.5 By supporting the body’s natural detoxification processes, infrared saunas may help balance hormones that play a key role in weight management.
Flush Out Heavy Metals
Over time, our bodies accumulate heavy metals like mercury, lead, cadmium, and arsenic—which are all linked to weight gain. This is because they can cause oxidative stress, an imbalance of antioxidants and free radicals in the body that leads to cell damage and metabolism issues.6,7
A 2022 study found that the intense sweating caused by infrared saunas helps remove accumulated heavy metals from the body.8 Flushing out these heavy metals can reduce oxidative stress, promote a healthy metabolism, and support weight management.
Reduce Endocrine Disruptors (EDCs)
Everyday products like plastics, pesticides, synthetic fragrances, and some processed foods contain chemicals called endocrine disruptors (EDCs). These chemicals can interfere with the hormones controlling your metabolism and are linked to weight gain.4
A 2023 study found that the sweat response triggered by infrared saunas can potentially help the body flush out some of these chemicals.5 By supporting the body’s natural detoxification processes, infrared saunas may help balance hormones that play a key role in weight management.
Reduce Joint and Muscle Pain
Studies show that infrared saunas are a powerful tool for relieving muscle and joint pain.9 Infrared heat stimulates the body’s production of heat shock proteins, which naturally help repair and protect damaged cells. This can loosen stiff joints, soothe sore muscles, and support recovery after exercise for less discomfort overall.
With less pain in your joints and muscles, you may feel encouraged to participate in other forms of exercise that support the weight loss process. Plus, infrared saunas are great for recovering after an intense workout, helping you bounce back sooner.
Shop Tylö Infrared Saunas in the Bay Area at Creative Energy
While infrared saunas are not a standalone solution for weight loss, they can help strengthen your efforts by burning calories, supporting your metabolism, and reducing pain.
Creative Energy is a leading retailer of hot tubs, swim spas, cold plunge tubs, and saunas in the bay area. Contact us online today or visit one of our award-winning showrooms in Concord, San Rafael, or San Mateo to experience the benefits of infrared saunas in person.
References
- Podstawski, R., Borysławski, K., Clark, C. C. T., Choszcz, D., Finn, K. J., & Gronek, P. (2019). Correlations between Repeated Use of Dry Sauna for 4 x 10 Minutes, Physiological Parameters, Anthropometric Features, and Body Composition in Young Sedentary and Overweight Men: Health Implications. BioMed Research International, 2019, 1–13. https://doi.org/10.1155/2019/7535140
- Innovative Technologies Preference for Slimming Treatment. (n.d.). International Journal of Business and Management, 1(2). https://www.researchgate.net/publication/321302768_Innovative_Technologies_Preference_for_Slimming_Treatment
- Harvard Health. (2024, April 16). Does metabolism matter in weight loss? https://www.health.harvard.edu/does-metabolism-matter-in-weight-loss
- Society, E. (2022, August 11). Endocrine-Disrupting chemicals (EDCs). Endocrine Society. https://www.endocrine.org/patient-engagement/endocrine-library/edcs
- Hussain, J., Cohen, M., O’Malley, C. J., Mantri, N., Li, Y., Mueller, J. F., Greaves, R., & Wang, X. (2022). Detections of organophosphate and pyrethroid insecticide metabolites in urine and sweat obtained from women during infrared sauna and exercise: A pilot crossover study. International Journal of Hygiene and Environmental Health, 248, 114091. https://doi.org/10.1016/j.ijheh.2022.114091
- Liu, D., Shi, Q., Liu, C., Sun, Q., & Zeng, X. (2023c). Effects of Endocrine-Disrupting Heavy Metals on human Health. Toxics, 11(4), 322. https://doi.org/10.3390/toxics11040322
- Padilla, M. A., Elobeid, M., Ruden, D. M., & Allison, D. B. (2010). An Examination of the Association of Selected Toxic Metals with Total and Central Obesity Indices: NHANES 99-02. International Journal of Environmental Research and Public Health, 7(9), 3332–3347. https://doi.org/10.3390/ijerph7093332
- Cho, K., Jung, S., Choi, M., Jung, Y., Lee, C., & Choi, N. (2022). Effect of water filtration infrared-A (wIRA) sauna on inorganic ions excreted through sweat from the human body. Environmental Science and Pollution Research, 30(7), 18260–18267. https://doi.org/10.1007/s11356-022-23437-3
- Tsagkaris, C., Papazoglou, A. S., Eleftheriades, A., Tsakopoulos, S., Alexiou, A., Găman, M., & Moysidis, D. V. (2022). Infrared radiation in the Management of Musculoskeletal Conditions and Chronic Pain: a Systematic review. European Journal of Investigation in Health Psychology and Education, 12(3), 334–343. https://doi.org/10.3390/ejihpe12030024