Saunas have been used for centuries for relaxation, recovery, and overall wellness. But in recent years, many people have started asking: can sitting in a sauna help you lose weight?
The short answer is: yes, but not in the way most people think. Let’s explore how saunas affect weight loss, what science says, and how you can safely include them in your fitness routine.
Types of Saunas: Infrared vs. Traditional
Before diving into weight loss benefits, it’s important to know the two main sauna types:
- Infrared Sauna – Uses infrared light to heat your body directly. It operates at lower room temperatures but penetrates deeper into tissues.
- Traditional Sauna (Steam Sauna) – Heats the air with wood or electric stoves, creating a hot, humid environment.
How Saunas May Support Weight Loss
1. Burns Extra Calories
Exposure to heat raises your heart rate and metabolism. While sitting in a sauna won’t burn as many calories as a workout, studies suggest it can burn about 1.5 times more calories than resting normally.
What Science Really Says
While saunas do have benefits, it’s important to set realistic expectations:
- Most weight loss is water, not fat. Any pounds lost during a sauna session are quickly regained once you rehydrate.
- Calorie burn is modest. Saunas elevate heart rate but won’t replace cardio or strength training.
- Health benefits are real. Regular sauna use may improve circulation, support cardiovascular health, and help with stress management — all of which can support an active lifestyle.