How Much Weight Can You Lose in a Sauna?
How Much Weight Can You Lose in a Sauna: Introduction
The age-old topic of how much weight do you lose in a sauna?
Because if you're like me, then it's likely that you've seen or heard, on at least one occasion, of someone using the sauna or steam room to lose weight. You may have also considered using the sauna or steam room for weight loss.
So within this article, we're going to answer the questions:
Can you lose weight in a steam room?
How much weight can you lose wearing a sauna suit?
And more!
So sit tight, read closely, and let's get stuck in.
How Much Weight Can You Lose in a Sauna: Can You Lose Weight in a Steam Room or Sauna?
The short answer is; yes, you can lose weight in a sauna or a steam room.
The catch? You're losing water weight, not fat.
How does this happen? Because the sauna heat makes you sweat, meaning you're losing water stored in your body - reports state that you can even lose up to 5 lbs in a single sauna session. Although, of course, when you drink fluids again, you'll regain it.
So if you want to temporarily lose water due to making weight for something like a martial arts fight, then great, use the sauna or steam room as a tool.
But if your goal is long-term sustainable fat loss, sitting in a sauna or steam room is a terrible idea and a waste of time. If long-term sustainable fat loss were as easy as sitting in a sauna, then not only would it have been something I started doing a long time ago, but I'd also have gotten my Kairos Online members to do it.
Although worry not, because this article isn't just about "Can you lose weight in a steam room?" you'll also learn how to lose fat once sustainably and for all.
How Much Weight Can You Lose in a Sauna: Sauna Suits for Weight Loss?
Before we get stuck into how to lose fat once and for all, let's briefly cover the topic of sauna suits for weight loss because these are super popular.
So firstly, what's a "weight loss sauna suit" used for? How's it working? According to the first search term on Google, "When you exercise in a sauna suit, you trap heat around your body and produce more sweat than you would in typical workout gear.
Sauna suit makers suggest that the effort of working out in the suit increases the intensity of a workout without having to increase your actual level of effort."
So what does this mean? Nothing - it's another fitness scam.
In the same way, blood type diets, waist trainers, and shake weights are just marketing gimmicks. Because even though sauna suits may promise benefits such as fat loss and "detoxification", these claims are not based on clinical research.
Understand that exercising in a sauna suit can have risks, too, such as hyperthermia and dehydration.
"But Leo, surely if people have frequently been using them to lose weight, they must work! Especially if that individual has successfully lost weight?"
Well, that's incorrect. Again, you could use the examples I used above.
Just because you see someone who's lost body fat use a sauna suit, it doesn't necessarily mean the sauna suit did it because it could've been that the person also started simultaneously eating more fruits and vegetables, drinking more water and walking a lot more.
So rather than wondering how much weight you can lose wearing a sauna suit, remember correlation doesn't equal causation. Don't look at a sauna suit being used and automatically assume it's what got the person's results; question the logic first.
How Much Weight Can You Lose in a Sauna: Weight Loss v Fat Loss
As mentioned before, let's get stuck into the important subject of weight loss v fat loss and define each so that you'll be aware of online gurus making misleading claims.
Weight gain: A regular part of the process. A very temporary increase in body weight, e.g. due to water, time of the month, stress, sodium.
Fat gain: An increase in body fat due to being in a chronic calorie surplus.
So, as you may already know, body weight fluctuates enormously. Still, unlike body weight, fat does not fluctuate up and down all the time. Remember this the next time you freak out over a jump on the scale.
Take this great example from my scale weight when recording my weight loss journey, titled the "Weight Loss Vlog Series" (imaginative, I know). The image shows a sudden spike of 84.8kg, which was out of trend then.
Why did I have this massive spike of over 1kg? Because I ate a McDonald's for dinner the day before, which tends to be high in sodium. High-sodium meals lead to increased water retention, which results in a temporarily more heightened level of body weight.
Note:
Can you lose inches and not weight? Yes, because scale weight is just that - scale weight. For example, if you lose 1kg of fat, and gain 1kg of muscle, then your scale weight will be the same, but visually you'll be changing loads.
How Much Weight Can You Lose in a Sauna: So What to Do Instead?
Put simply; fat loss occurs by being in a calorie deficit.
A calorie deficit is when you eat fewer calories than required to maintain your body weight. A deficit can be created by reducing the number of calories consumed and/or increasing expenditure.
Here's an example when looking at some popular dietary approaches:
Low carb, keto/atkins, low fat, paleo, clean eating, raw food, carnivore, vegetarian, and vegan all help limit food choices.
Intermittent fasting helps limit the time available to eat.
Intuitive eating helps limit the desire to overeat.
Weight Watchers, flexible dieting/IIFYM, and meal plans help limit total food amount.
Although some approaches are much better than others, none are magic. They all lead back to an increased likelihood of being in a deficit.
This doesn't mean eating as little as possible or eating junk for as long as you're in a deficit because weight and health aren't mutually exclusive.
To do this healthily, keeping your calories as high as possible whilst still being in a calorie deficit and prioritising your protein intake is the main aim of losing weight.
Bonus points if you have some veg and fruit every day too.
Although telling you to be in a calorie deficit, without actually teaching you how to be in a calorie deficit, isn't very helpful.
So the following are some tips to increase the likelihood of you being in a calorie deficit:
Aiming to walk 2.5k more steps than your average step count for the past month.
Aim for a minimum of 25g of protein with each meal or at least 0.7g per pound of body weight.
Minimise the number of calories you're having from liquids, e.g. alcohol, smoothies, juices etc. and instead go for water, squash or zero-calorie sodas.
Strength training with an emphasises on progressive overload, rather than just doing cardio or exercising solely with the intent of "burning calories".
Prioritise sleep, e.g. good sleep hygiene, length and quality.
That's not to say you have to do all 5, as that could be overwhelming when starting, but applying at least 2 or 3 of the habits whilst being 85-95% consistent will yield great results. Results that would never be possible if you just used sauna suits for weight loss or a sauna belt for weight loss.
Note 1:
If you want a calculator to determine your calorie deficit goal, click here.
Note 2:
If you want a free workout plan for the gym, then click here.
How Much Weight Can You Lose in a Sauna: Summary
As mentioned, if you're using a sauna or a sauna suit for weight loss, you need a different idea.
Because even though saunas and steam rooms aren't a good idea for fat loss, they are good for clearing congestion, improving skin health, lowering blood pressure, improving circulation, easing bronchitis symptoms, workout recovery, relaxation and reducing joint stiffness.
Remember, health goes beyond just body fat percentage and what you see on the scale.
Although if fat loss is something you want to focus on, ensure you're in a calorie deficit, which could either be achieved by tracking your calories or setting food guidelines, and that you're staying more active by frequently walking, resistance training, or both.
Most importantly, ensure that you're consistent too. Many people give up before they've even given their plan enough time to work, and that's potentially you included.
A great way to measure consistency levels is by starting a "consistency calendar",which I also use for my Kairos Online members. If you're unsure how much consistency to aim for, 85% is usually solid.
How Much Weight Can You Lose in a Sauna: Conclusion
Otherwise, that's it for this "How much weight can you lose in a sauna" article.
Don't worry about "Can a steam room help you lose weight," nor should you use a sauna primarily for fat loss. Also, save your money on something other than a sauna suit. Ensure you're in a calorie deficit for fat loss and taking on the healthier habits mentioned above.
In the meantime, check out my podcast.
Click here for my podcast on Spotify.
Or click here for my podcast on Apple Podcasts.
The podcast covers various topics which you'd certainly be interested in if you enjoyed reading this article.
Speak soon.
Leo
P.S. If you know someone who could benefit from reading this "Can you lose weight in a steam room/sauna" article, then share it with them so they no longer have to feel lost.
