How Infrared Sauna aids Weight Loss | Health Mate Sauna

Weight Loss

Weight Loss
A man riding an indoor bike while inside Health Mate's Sports infrared sauna.

Weight loss can be one of the most common challenges we all face. It can be not only physically exhausting but mentally draining especially when we aren’t able to reach our goals. This can result in waving the white flag thinking you won’t ever be able to achieve your initial goals. However, even losing a small amount of weight with the help of an infrared sauna will quickly increase your health benefits and motivate you to continue on with your fitness journey.

Infrared sauna for weight loss can be a great supplement alongside healthy eating habits and exercise. Dr. Fatima Cody Standford, an obesity medicine physician with Harvard- affiliated Massachusetts General Hospital explains:

“the magic number is 5% of your total body weight; that’s when we see clinically significant physiologic changes.”

The common misconception many have about infrared saunas for weight loss is that it’s temporary. The temporary weight loss is from the amount of induced sweating that results in dropping water weight. The weight is regained from rehydrating the body. Even though infrared saunas will not make you lose 20lbs, they can help accelerate your weightloss journey in various ways.

It is difficult to imagine how sitting down in a sauna can help lose weight, however, infrared saunas for weight loss can do a lot more than you think.

Health Mate infrared saunas utilize low EMF heaters


alongside safe near, mid, and far infrared waves in order to heat the body from the inside out. While weight loss is just one benefit of using a sauna, there are many others.

A woman drinking from a water bottle after a workout, standing next to an infrared sauna.

The Gap Between Stress, Cortisol, and Weight Gain

According to a study done by the Institute of Biomedical Science, findings have shown how the increase in core temperatures induced by an infrared sauna session promotes the release of cortisol.

What’s the importance of cortisol? 

It isn’t out of the norm to reach for comfort foods when we are stressed. However when it becomes habitual, it can result in unwanted weight gain. Cortisol helps to replenish your cravings for sugary foods.

Why does this happen?

At times when you are stressed, your adrenal glands release adrenaline and cortisol, and as a result, glucose or natural body sugars (your primary source of energy) is released into your bloodstream. Your body naturally does this in order to give you the energy you need to escape from a difficult situation. Widely known as your flight or fight response.

Once you’ve relaxed, your adrenaline wears off and your blood sugar spike drops. This is when cortisol works quickly to replenish your energy supply.

Since your stress levels caused your blood sugar to significantly drop, you naturally gravitate towards more sugary foods like pastries or ice cream. Allowing yourself to eat sugary foods can be harmless, however, when you are constantly stressed and constantly reaching for these kinds of food, it can create a vicious cycle that results in unwanted weight gain.

When you have either too much or too little cortisol this can cause bad effects on the body. Too much cortisol can cause you to crave more sugar than your body actually needs promoting overeating and weight gain.

Infrared saunas can help with weight loss by regulating your cortisol hormones in order to help control sugar levels, regulate metabolism, help reduce inflammation, and assist with memory formulation.

A relaxed woman wearing a robe while enjoying an infrared sauna.

Increases Your Metabolism

Unlike regular saunas, infrared saunas have the ability to penetrate the skin more deeply resulting in an increase in your metabolic rate. Metabolism is the process where your body converts what you eat and drink into energy. 

By increasing your metabolic rate you will burn more calories at rest and during any physical activity.

Many of us find it difficult to maintain a restrictive diet because that normally means less food, a lot less food. However, people with high metabolisms need to eat more just to maintain their weight.

What does this mean?

Well, once your metabolism has significantly increased and  you’ve reached your weight loss goal, you won’t be limited to eating such a restrictive diet anymore! You will be able to eat more food while maintaining the healthy body you’ve been working so hard for.

An older man standing outside looking at his watch and checking his pulse.

Increases Your Heart Rate

Studies have found that an infrared sauna can increase your heart rate similar to the effect from moderate exercise. 


The aim of increasing your heart rate during exercise is to reach the ‘fat burning heart rate zone.’ When you workout in your fat-burning heart rate zone, your body utilizes the fat stored in your body for energy instead of using the food you’ve eaten for energy.

There are four heart rate zones: resting, moderate, target, and maximum heart rate. The fat-burning great rate is about 70% of your maximum heart rate. Depending on your age, everyone has a different fat-burning heart rate; this following chart will helpfully determine what yours is.

Infrared sauna can help increase your heart rate to help you reach your fat-burning heart rate zone to promote fat loss.

A woman wearing a robe in an infrared sauna and scrubbing her skin with a beauty tool.

Reduces the Appearance of Cellulite

Cellulite is the accumulation of fat underneath the skin which creates a lumpy, dimple like texture. The more cellulite one has, the more noticeable it will be.

Saunas help to eliminate cellulite due to sweating, detoxification, and having a positive impact on increased concentration of collagen production due to the infrared light radiation.


An older woman relaxing in an infrared sauna while blotting her face with a soft towel.

Infrared Sauna for Weight Loss Do’s and Don'ts

Inasmuch as over exercising for weight loss can be counterproductive, an excessive amount of sauna sessions can also have its bad effects. When thinking about starting your weight loss journey, one important thing to remember is, everything in moderation.

  1. Do supplement your  infrared sauna for weight loss journey with a combination of healthy eating and exercising habits. Don’t rely on sauna sessions to replace a nutritious diet and physical activity.

  2. Do hydrate more often. Your body will need more water while partaking in sauna sessions while eating restrictive diets and exercising more often. Don’t refrain from drinking water when you see immediate weight loss from ‘sweating it all out’ after your sauna session. This is water loss, not fat loss.

  3. Do start with smaller sessions and work your way up. Don’t sit in sauna sessions for over 20 minutes.

Weight loss can be frustrating when we are unaware of how our hormones can work against our weight loss goals. Infrared saunas can help regulate our hormones to work with us, increase our metabolism, and increase our heart rates to promote weight loss. Our weight loss journey can be a lot more enjoyable with the combination of infrared saunas with a proper diet and a healthy amount of exercise. Losing weight the healthy way can make us feel proud rather than feeling like a prisoner in our own bodies.

Frequently Asked Questions on Sauna Weight Loss

1. How Much Weight Can I Lose in a Sauna?

Saunas are a great supplement to your journey toward weight loss. While taking part in regular exercise and following a healthy diet plan, the sauna can help accelerate your goals by the process of heating up your body, core temperature and rate of metabolism. Evidence shows that in a 30 minute sauna session, a person can burn from 200-600 calories.

2. What Temperature Should My Sauna Be Set for Weight Loss?

If you’re thinking that the higher the temperature your sauna is, the quicker your weight will drop, don’t. The only way you should be losing weight is the safe way. If you’re a beginner, start by setting the temperature at the 100 degree mark to get acclimated. As you progress, you can gradually increase the temperature a little bit at a time until it reaches the 130-150 degree mark.

3. How Long Should I Sit in the Sauna for Weight Loss?

Generally, a safe time frame to be in the sauna for is about 20 minutes. If you’re just starting out, begin with 5-10 minutes and work up from there.

4. Can I Do Exercises or Workouts in My Sauna?

If room permits and your body is able to, yes! Typically, home infrared saunas are on the smaller end unless you have a multi person sauna, or a yoga sauna. Taking part in various exercises that don’t require a lot of movement can be a great way to help boost your weight loss efforts by burning more calories.

5. Can the Sauna Make Me Reduce Belly Fat?

On its own, no. However, when paired with a healthy diet and regular exercise, the addition of a sauna can help your body to burn more calories and lose more weight.

Looking to enhance your weight loss efforts in a safe yet effective way? Our saunas are designed with you in mind, promoting healing from the inside out and offering a laundry list of benefits. Shop our infrared saunas for sale. Contact us for more information.

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