How Saunas Support Weight Loss and Wellness
A concise guide on how saunas contribute to weight loss and overall well-being
How Saunas Support Weight Loss and Wellness
At Kings Academy we appreciate the benefits that a Sauna brings to our BJJ, Muay Thai, Boxing, Wrestling, MMA, and Yoga members.
Saunas alone won’t lead to significant weight loss, but when paired with a healthy diet and exercise, they can enhance your weight loss efforts and provide additional health and wellness benefits. Below is a concise guide on how saunas contribute to weight loss and overall well-being.
How Saunas Aid Weight Loss
- Water Weight Loss (Temporary)
Saunas cause sweating, which can lead to a temporary loss of water weight (up to 5 pounds). This is quickly regained upon rehydration, so it’s not a sustainable weight loss method. However, it’s useful for short-term goals, like fitting into a dress or meeting a weight class in sports. Always stay hydrated to avoid dehydration risks.
- Detoxification
Sweating in a sauna helps flush out toxins like heavy metals, improving metabolism by reducing the body’s detox burden. Enhanced circulation from dilated blood vessels also supports organ function and energy levels, aiding exercise motivation and reducing cravings for high-calorie foods.
- Boosted Metabolism Saunas can increase your metabolic rate by up to 20%, helping you burn calories faster, even at rest. This effect lasts for a few hours post-session, making saunas a great post-workout addition to extend calorie burn.
- Improved Exercise Capacity Regular sauna use (4-7 times weekly) can lower blood pressure by up to 46%, increase muscle strength, and improve oxygen saturation, allowing for longer, more effective workouts. Saunas also boost nitric oxide production, improving blood flow and reducing muscle soreness.
- Calorie Burning A 30-minute sauna session can burn approximately 40-50 calories (based on your Basal Metabolic Rate). The elevated heart rate (up to 30% higher) also contributes to increased calorie expenditure.
- Lipid Regulation
Saunas reduce LDL (bad cholesterol) and increase HDL (good cholesterol), supporting fat loss and improving blood flow. This can also reduce the appearance of cellulite, boosting confidence.
Additional Benefits
- Mental Health: Saunas reduce stress by promoting endorphin release, helping prevent stress-related overeating. They also induce a meditative state, improving mental clarity and reducing the risk of psychosis and dementia.
- Better Sleep: By calming the autonomic nervous system, saunas promote restful sleep, reducing cravings for sugary or caffeinated foods and supporting weight loss motivation.
- Muscle and Joint Pain Relief: The heat creates a “false fever,” increasing white blood cell production to reduce inflammation and muscle soreness, aiding recovery and workout consistency.
- Social and Relaxation Benefits: Popular in cultures like Finland, saunas offer a social and relaxing experience, enhancing overall wellness.
Safety Tips
- Stay Hydrated: Drink 2-4 glasses of water post-session to replace lost fluids. Avoid alcohol to prevent dehydration.
- Use Post-Workout: Saunas are most effective after exercise, not before, to avoid dehydration and injury.
- Start Slow: Begin with 5-10 minute sessions, gradually increasing to 15-20 minutes to avoid dizziness or discomfort.
- Consult a Doctor: If you have heart conditions, diabetes, or are pregnant, check with your doctor before using a sauna.
Types of Saunas
- Wood-Burning: High heat, low humidity; ideal for outdoor settings.
- Electric: Precise temperature control, low humidity; no steam due to electrical components.
- Infrared: Uses light waves to heat the body directly at lower temperatures, allowing longer sessions.
- Steam Rooms: High humidity, lower temperature; tiled to prevent mould.
Summary
Saunas are not a standalone weight loss solution but can enhance a healthy diet and exercise routine by boosting metabolism, improving exercise capacity, and supporting detoxification. Regular use (15-20 minutes post-workout, a few times weekly) provides sustainable benefits for weight loss, mental health, and recovery. Always prioritise hydration and safety to maximise the benefits of sauna use. Sauna's are a great compliment to all your training requirements.
Kings Academy
Kings Academy and Sydney Hot Yoga is a comprehensive training, recovery and wellness location in South Western Sydney with classes in BJJ, Muay Thai, Boxing Wrestling, and Mixed Martial Arts as well as Hot Yoga classes. Our facility includes a Sauna, Gym, and Hyperbaric Oxygen Chamber. All your training, recovery, and wellness needs in one location.
Read our other Blogs on Sauna and Wellness:
Ten Scientific benefits of Sauna
Temperature, Light, and Oxygen
If you're interested in coming in and checking us out, you can reach us HERE!
Kings Academy is the Premier Martial Arts and Wellness Academy in South Western Sydney
