Is Sauna Good For Losing Belly Fat?

From new moms to office workers, everyone can relate to the struggles that come with having excessive belly fat. Belly fat isn't just an aesthetic issue — it can derail fitness plans and contribute to serious health problems. 

If you're tired of endless crunches that leave you more sore than toned, cyclical keto diets that leave you craving carbs, or fad weight loss drinks that only add more calories to your daily intake, you should consider including sauna sessions in your routine. 

While this isn't a one-stop solution for losing stubborn belly fat, sauna sessions can support your existing weight loss efforts and offer surprising benefits. 

In this article, we'll share common concerns regarding belly fat, discuss the role of heat therapy in promoting metabolic activity, and answer some of your most pressing questions about integrating saunas into your weight loss plan.

Why Is Losing Belly Fat Important for Long-Term Health?

Harvard Health explains that our bodies consist of two types of fat: subcutaneous fat and visceral fat. Subcutaneous fat sits just beneath the skin and acts as an energy reserve for our body. This layer of fat also provides a cushion that helps us against minor blunt traumas and serves as insulation during cold weather. 

However, the major concern is visceral fat. This fat layer lies beneath subcutaneous fat and covers internal organs like the liver, stomach, intestines, and kidneys. While it's normal to have some fat, high-fat percentages can negatively influence bodily functions. 

For instance, visceral fat produces proteins called cytokines. This can lead to persistent low-level inflammation. Studies show that it also causes angiotensin — a peptide that can narrow your blood vessels, leading to high blood pressure, among other health complications.

To break it down, here are some of the significant health issues linked with too much belly fat:

• Heart disease

• Type 2 diabetes

• High cholesterol level

• Fatty liver

• Breast cancer

• Colorectal cancer

• Dementia

• Premature death

If you have a potbelly, you can make certain lifestyle changes to trim it down. For instance, you can perform HIIT (High-Intensity Interval Training) or dynamic yoga for 30 minutes a day, limit refined sugars and processed foods, and try intermittent fasting or incorporate more plant-based meals into your diet. 

With these techniques, you might see noticeable changes in your waistline or even witness a happy surprise on the scale. However, it's common to hit a plateau after significant progress. If you want to manage your belly fat without exhaustion, consider adding a sauna to your fitness routine. 

The Link Between Sauna and Belly Fat Loss 

It's a common myth that saunas burn belly fat. While the idea of effortlessly slimming down is quite a dream, the reality of sauna influence on weight management is a bit more complex and indirect. 

Here's how it works. 

Research shows that when you sit in a sauna, your heart rate increases to keep up with your body's need to cool down. This increased heartbeat improves metabolic activity, helping you burn a similar number of calories as a brisk walk. 

If you want to add a twist to your sauna session, consider performing abs workouts such as bicycle crunches, abdominal crunches, or leg lifts. These simple yet effective exercises will help strengthen your core and tone your abs. 

Besides affecting your belly fat, saunas can also reduce the risk of associated health risks. 

Reduced Stress Levels

WebMD explains that stress can negatively affect your weight. When you're stressed, your body releases cortisol. These hormones signal your body to store fat, particularly around the midsection, and even indulge in unhealthy snacking. 

The good news? Saunas are a hotspot for relaxation. Research shows that sauna bathing helps lower cortisol levels in your body, thereby reducing the depressive episodes that may lead to belly fat. 

Lowered Inflammation

As explained earlier, belly fat is one of the biggest causes of low-grade inflammation. A 2018 study shows that sauna reduces systemic inflammation in the body, ultimately reducing the risk of obesity-related diseases. 

Improved Flexibility

Some people, especially those with conditions such as arthritis, may refrain from vigorous exercise to shed body fat. The Arthritis Foundation explains that saunas offer passive heat therapy that helps relax muscles and relieve stiffness. 

This improves your range of motion and allows you to engage in low-impact exercises like yoga. Some yoga poses that you can try to lose belly fat include plank, boat, chair, and downward dog.

Types of Sauna You Can Use for Losing Belly Fat 

These days, two different types of saunas are available on the market that you can use to lose belly fat. 

This includes:

Traditional Saunas

Dating back to Scandinavian culture, traditional saunas are primarily constructed from high-quality wood and are outfitted either with a wood-burning stove or an electric heater. The cherry on top? It's the sauna stones! When heated, these stones radiate warmth in the room. 

These saunas have a high temperature of 150 to 195 degrees Fahrenheit while the humidity levels stay close to 10% to 20%. While traditional saunas have intense dry heat, they offer many health benefits, such as detoxification, improved heart health, better sleep quality, and weight management.

Infrared Saunas

Unlike traditional saunas, infrared saunas work on an entirely different mechanism. These saunas come equipped with low EMF heating panels that emit a full spectrum of infrared light to heat your body. These saunas won't go higher than a comfortable 140 degrees Fahrenheit. 

Most modern infrared saunas come with a digital control panel that lets you adjust the temperature to find your sweet spot. 

Although these saunas have gentle heat, they can still help reduce DOMS and back pain — which is a plus for athletes and runners. Infrared saunas can also help with skin troubles such as eczema, cellulite, psoriasis, and acute inflammation and assist in weight management. 

Tips for Maximizing Belly Fat Loss in the Sauna 

The following are some ways to use the sauna for weight loss and reducing belly fat:

• If you're doing intermittent fasting, consider hitting the sauna in your fasting window. This combo could amplify fat burning, especially around the abdomen. 

• While staying hydrated is key, consider sipping on green tea or adding lemon to your water before entering the sauna. Green tea is associated with fat loss, and lemon can help digestion, which is a win-win for targeting belly fat.

• To target belly fat, sit on a sauna bench where your midsection gets maximum warmth. Consider bringing along a sauna belt to concentrate the heat on your belly area.

• When inside, practice deep belly-breathing exercises. This will reduce stress levels and engage your core for a better physique.

• Apply metabolism-boosting essential oils, like grapefruit or peppermint, on your belly before entering the sauna for an added fat-burning boost.

• After sauna bathing, take a cold plunge. This contrast therapy will further stimulate the metabolic rate, burn white fat tissues, and even improve insulin resistance. 

FAQs: Is Sauna Good for Losing Belly Fat?

How much weight can you lose in a sauna in a week?

A 2017 study highlights that sitting in an infrared sauna for 30 minutes can burn between 400 to 600 calories. If you're consistent, you may see a slight reduction in weight over a week, although results may vary depending on diet and physical activity. 

Does the sauna help you lose weight after a workout?

Yes absolutely! Sauna bathing post-workout extends the sweat session, which further increases calorie expenditure. 

How long should you stay in a sauna to lose weight?

Ideally, you should stay in a traditional sauna for no longer than 20 minutes. This time frame stimulates sweating, increases heart rate, and improves metabolic activity for effective calorie burn. 

Will the sauna reduce waist size?

It depends on how you spend time in a sauna. Regular sauna sessions might help reduce water weight and debloat, giving your waistline a more defined look in the short term.

Is it okay to use a sauna every day?

Yes, daily sauna use is generally considered safe for healthy individuals. If you're suffering from any serious health issues, don't forget to consult your doctor before jumping into a sauna. 

Final Words: Is Sauna Good for Losing Belly Fat?`

Is sauna good for losing belly fat? 

The answer is a resounding yes! When used consistently, sauna bathing can indeed slim down your bulging belly and support your weight loss efforts. Let's be real — public saunas can sometimes be hit-or-miss, with overcrowding and less-than-ideal hygiene practices. 

If you want to try a sauna workout or hot yoga to lose belly fat without leaving home, GRIM PARENT LIMITED offers the perfect solution. We have an amazing collection of traditional and infrared saunas from reputable brands like Auroom Saunas, Dundalk Leisurecraft, and Sun Home. 

For more information about these saunas or to explore our sauna accessories, don't hesitate to reach out!