Although saunas are often used for relaxation, they are also frequently seen in gyms and are linked to weight reduction. It is advised to spend no more than 45 minutes in a cabin set at a temperature of about 175°F to optimize the health advantages of the steam room, including an increase in metabolism when using it as a weight reduction tool.

Wearing the right clothes and staying well hydrated are essential to ensuring your body can react to perspiration. Work out before the spa session and give your body enough time to recover from it afterward. Learn how indoor saunas may aid in weight reduction and the crucial actions you should take both before and after a sauna session for optimal results by reading on.

Table of Contents

Suggestions for Sauna Weight Loss

So here’s how to use a sauna to lose weight step-by-step:

Pre-hydrate: Make sure you’re well-hydrated by drinking a lot of water before you enter the steam room. This is essential to maintaining a state of equilibrium in your body when perspiring.
Prepare Properly: Prepare properly by raising the temperature of your core with a little exercise or physical activity before you enter the sauna. This improves the sweating response and prepares the body for heat contact in the spa.
Choose the Right Temperature and Duration: Go for a thermal temperature of about 175°F (or 80°C). Set a time restriction of no more than 45 minutes for your session. Dehydration and discomfort can result from prolonged exposure to heat.
Keep Hydrated: To replace the fluids lost via perspiration, carry a water bottle inside the steam room with you and drink from it during your session. Steer clear of alcohol and caffeinated drinks since these may worsen dehydration.
Dress Appropriately: Choose airy, light clothing or a soft towel to lay on in the spa. Steer clear of bulky apparel that may trap heat and restrict perspiration.
Pay Attention to Your Body: As you spend time in the hot tub, be mindful of your feelings. If you begin to feel lightheaded, uneasy, or lightheaded, get out of the sauna right away and calm down.
Cool down slowly. After using the hot tub, give yourself some time to relax. Go outside the sauna and give your body time to slowly adjust to the new temperature. To assist in controlling your body temperature, take a warm shower.
Refuel and Rehydrate: After your spa session, drink lots of water to replace lost fluids. For help recovering, think about having a small meal or snack that is high in protein and healthy carbs.
Rest and Recover: After your spa session, give your body enough time for relaxation and recuperation. To promote general health and wellness, promote getting enough sleep and refrain from doing anything physically demanding right away thereafter.

You may successfully add infrared sauna sessions to your weight reduction routine while putting safety and hydration first by following these guidelines. Never forget to see a doctor before beginning a new exercise or spa program, especially if you have any major health issues.

See more: How much weight can you lose in the sauna? (Myth vs. Reality)

Sauna Tips for Maximum Health Benefits

Here are a few quick and simple pointers to help you get the most out of using a spa for your health:

Hydrate: To keep hydrated, sip on lots of water both before and after your spa session.
Appropriate Clothes: To promote optimum sweating, wear airy, light clothing.
Time Limit: To prevent overheating, limit spa sessions to 15 to 20 minutes in duration.
Gradual Cooling: Take a warm shower or enter a cooler atmosphere to gradually chill down after your workout.
Listen to Your Body: If you feel uncomfortable or lightheaded, pay attention to how you’re feeling and get out of the bathhouse.
Avoid Alcohol: To avoid dehydration, avoid drinking alcohol before or after your steam room session.
Do Deep Breathing: To improve relaxation and reduce tension, do deep breathing exercises.
Take health problems into account: Before utilizing the sauna, speak with a doctor, particularly if you have any medical issues or problems.

You may safely and successfully gain the full health advantages of using spas by adhering to these easy instructions.

Sauna temperature for weight loss

The ideal temperature and length of time for your sauna session usually depend on how much heat you can handle personally. However, studies point to a temperature that is ideal for optimizing health advantages.

The agreement from research is that the greatest overall health benefits, including burning calories and fat loss, are often obtained at a steam room temperature of about 175°F. It’s crucial to pay attention to your body’s cues and gradually increase your workout time to 45 minutes. If you get dizziness or discomfort, leave the steam room right away.

How using a sauna helps you lose weight

The way dry saunas work is that they heat the air surrounding your body to between 150° and 195° Fahrenheit. While wood fires provided heat for most modern spas in the past, electricity is currently used to generate heat. The intense heat causes excessive sweating, which is perfect for cleansing the environment. Bathrooms improve metabolism, which increases the burning of fats and aids in weight reduction.

While water loss is frequently the cause of sudden weight loss, regular spa usage combined with a healthy diet and exercise can eventually lead to long-term weight loss. Research shows that taking a sauna can increase metabolism by up to 33% and have physical benefits similar to those of light exercise. Including infrared bathing in your self-care routine will help you reach your weight-loss goals.

What should I wear in a sauna for weight loss?

The following provides detailed guidelines on what you should wear in a sauna to help you lose weight:

Select Airy Clothes: Go for airy, lightweight materials like cotton or linen. Your comfort level will increase throughout the spa session thanks to these materials’ improved ability to circulate air and evaporate perspiration.
Choose Loose-Fitting Clothes: To promote unrestricted access and airflow, wear loose-fitting clothing. Wearing clothes that are too tight might restrict blood flow and prevent sweating.
Wear a Swimsuit or Towel Wrap: A lot of individuals like to wrap their bodies in a towel or wear a swimsuit inside a steam room. This permits the skin to exhale and perspire freely while offering little covering.
Avoid Wearing Too Many Layers: Steer clear of the spa with a lot of layers or bulky apparel. These have the potential to retain heat and hinder your body’s ability to sweat appropriately to control its temperature.
Remove metal jewelry: Before entering the spa, remove any jewelry made of metal. Metal may heat up rapidly and become uncomfortably hot, which could result in discomfort or burns.
Protect Your Feet: To keep your feet safe from the sauna’s heated surfaces, think about wearing sandals or flip-flops. They also function as a barrier to keep any possible bacteria or germs on the cabin floor away from your skin.
Bring a Towel: If you plan to sit or lie down in the sauna, bring a small towel. This keeps you from coming into direct contact with the sauna seat, which might be uncomfortable or too hot, and helps absorb perspiration.

Final thoughts

Adding sauna sessions to your slimming regimen can help you lose weight in several ways, such as through better circulation, less stress, greater calorie burning, and detoxification. Steam rooms can enhance a balanced diet and regular exercise, but they won’t abruptly reduce belly fat on their own.

When you use a steam room, don’t forget to drink enough water, dress comfortably, and pay attention to your body’s instructions. For best weight reduction results, aim for daily infrared use along with other healthy lifestyle practices. Before beginning any new wellness regimen, as always, speak with a doctor, particularly if you have any underlying medical issues.

See more: Are Shapewear, Sweat Belts, and Waist Trainers Allowed in Saunas?

FAQs

The most frequently asked questions are given below:

What is a good sauna routine?

Spa users usually spend ten to fifteen minutes in the sauna, then take an interval to cool themselves off before going back in. Some individuals like to take a fast plunge in cold water, chill off for a little while, then go back into the jacuzzi and repeat the procedure.

Does fat melt in a sauna?

Numerous sauna sessions have been shown to help lower BMI, body fat percentage, and other metrics related to body measurement. It’s unclear, though, if fat reduction specifically targets belly fat.

Does sauna flatten the stomach?

Saunas are thought to be beneficial for reducing body fat. You are dead wrong if you think this too. Spas briefly eliminate water from the body, which can be readily replaced, but they do not aid in weight loss.

See more: Is a sauna beneficial for Weight Loss? (Possible Pros & cons)