The connection between weight loss and sauna deserves attention. There is plenty of clickbait about losing weight, in general. Sweating in sauna is a technique used by boxers to lose weight before weigh ins. But we all know that this is merely water weight. When it comes to losing body mass weight, I recently had a compelling conversation with Keith, a 75 year old lifelong sauna enthusiast. Keith has lost seventy pounds and counting over the past six months. Here’s an excerpt of our conversation, as he finds success getting off the scale and onto his sauna bench.
Keith’s input on sauna and weight loss
So, Keith, what are the top three ways that sauna helps contribute to weight loss?
- Supports Moderation (Sauna Parallels Moderation in Diet/Exercise) Sauna can serve as a ritualistic part of a healthy lifestyle, reinforcing the idea of moderation. Just like you’re careful with food intake, exercise, and stress management, using the sauna two or three times a week fits into this pattern of moderation. Extremes in temperatures yes, but finding a sustainable routine, discipline balanced with common sense. This mindset can make it easier to stick to a healthy regimen without feeling deprived or overwhelmed, which is key for long-term success.
- Nature Connection (Reward After Outdoor Activities) The connection to nature is huge—not just in terms of physical health, but in terms of emotional well-being. When you take a walk outdoors, you’re benefiting from fresh air, exposure to natural light, and an escape from stresses and not so healthy distractions (like the kitchen cabinet). Following up a walk in nature with a sauna session, where you can relax and unwind, is like completing a cycle of self-care. This reinforces positive habits, and it can enhance your overall experience of weight loss by linking your efforts to something enjoyable and grounding.
- Healthy Lifestyle (Sauna Completes the Health Loop) The sauna becomes a part of a holistic approach to health. By integrating sauna use with healthy diet habits and regular physical activity, you create a “loop” of self-care that reinforces consistent patterns. This loop can be powerful because it connects different aspects of well-being: diet, exercise, relaxation, and recovery. It’s like setting up a positive feedback loop where each component (healthy eating, physical activity, sauna use) reinforces the others. This creates lasting patterns and behaviors that are conducive to weight loss, not just quick fixes.
And as these three sink in, I shared this with Dr. Jeremiah Eisenschenk, Medical Weight Management and Metabolic Health Clinic Director, Hospital Medicine Division Chair. Essentia Health – Brainerd, MN.
Enter Jeremiah:
“You have an excellent foundation of “moderation, nature, loop, and repeat.”
I’d only add that refined sugar consumption is an exception to the moderation principle. As 93%* of American adults have one or more criteria of metabolic syndrome (aka insulin resistance, the precursor and common link to diabetes type 2 and obesity), we should generally minimize intake of these addictive and harmful food items.
I like your focus on the indirect impact of sauna and weight regulation, particularly that of fat mass, as that evidence is more solid than that of sauna use and its direct impact on fat mass loss. In summary, If you’re looking to lose fat, a sauna can be a nice complement to a healthy lifestyle, but it’s not a replacement for the fundamental principles of fat loss, which should focus on movement, ideally, resistance training and aerobic activity, as well as a nutrient-dense, whole-food diet low in processed carbohydrates and rich in natural fats and proteins.
We also often need to attend to emotional eating patterns by naming the underlying feelings and developing non-food coping strategies. Let us not forget sleep as the most non-negotiable foundation of health optimization. Investing in gratitude practice and social fitness are the two most powerful practices shown to improve happiness. Not surprisingly, a sauna routine can be the centerpiece of both of these! Especially as many of us look to set new weight and wellness-related intentions and practices for the New Year, these are all potentially impactful tools to keep in mind.”
*O’Hearn M, Lauren BN, Wong JB, Kim DD, Mozaffarian D. Trends and Disparities in Cardiometabolic Health Among U.S. Adults, 1999-2018. J Am Coll Cardiol. 2022 Jul 12;80(2):138-151. doi: 10.1016/j.jacc.2022.04.046. PMID: 35798448; PMCID: PMC10475326.
Conclusion:
We can draw connections between sauna and weight loss. The positive effect boils down to good lifestyle habits. A satisfying, fulfilling hot round balanced with cooling down in nature helps us connect with our mind and our bodies. This connection helps direct us down a clear path toward our weight and wellness-related journeys.
