While there are quite a few different sauna types and benefits each brings to the table, the infrared sauna is definitely the most popular - and not just because it’s the most affordable and efficient.

The lower heat these operate at is more comfortable and because these penetrate the body directly, they’re capable of offering unique therapeutic effects other styles cannot. Today, we’re going to talk about one of the most misunderstood benefits: infrared sauna weight loss.

So does infrared sauna help with weight loss, or is this yet another case of too good to be true? Yes, using an infrared sauna for weight loss can certainly support your goals. The keyword there is support. 

Are you going to end up with chiseled washboard abs simply by sitting in the sauna a few times a week? No. you’ll need to set your expectations for infrared sauna weight loss before and after and understand how to use infrared sauna for weight loss. 

We’ll cover all this and more to help you make the most of your weight management efforts. But beyond providing insights we’ll also introduce you to the premier infrared sauna for sale online, right here at Nordica Sauna. Get in touch or learn more below!

The Basics of Infrared Sauna

Sauna therapy isn’t new. It’s been around for centuries as a means of relaxing, improving circulation, supporting the body’s natural detoxification process, and so much more.

What is fairly new, though, is the idea of using infrared light in the sauna instead of traditional sauna heaters. Traditional saunas heat the space around you to induce a profuse sweat, but infrared technology penetrates the skin and heats the body directly.

The differences between an infrared sauna vs traditional sauna are distinct. An infrared sauna can achieve the same effect at a much lower and more comfortable temperature. These are more affordable upfront and cost less to run, too.

But what really makes them unique is how they deliver deep, penetrating heat as far as 1.5-2 inches into the skin. This stimulates circulation, muscle relaxation, and detoxification without overwhelming your body with excess heat.

That being said, one benefit we see a lot of misconceptions about is infrared sauna weight loss. So what’s the truth - does infrared sauna help with weight loss or not?

Does Infrared Sauna Help With Weight Loss?

The short answer is yes, infrared saunas can HELP support your weight loss goals. We’re placing emphasis on the word help for a reason. These aren’t a magic weight loss bullet. Ulltimately, there is no cheat code or secret to losing weight.

But if you already have your diet, exercise, and sleep habits dialed in, adding infrared sauna for weight loss support can make a noticeable difference. Let’s look at the science behind infrared sauna weight loss.

The Science Behind Sauna and Caloric Burn

You might have seen people claim infrared saunas actively burn calories. Is this true? Actually, yes! Just be clear, it doesn’t create neary the same metabolic effect that traditional exercise does.

However, sauna usage in general elevates your heart rate and boosts blood circulation, which mimics the effect of light exercise. Just how many calories you can burn in your sauna session, though? 

It depends on your current body composition, the session duration, and the temperature settings. We’ve seen evidence that a 30-minute session could burn up to 60 or more calories.

That being said, you need to know that those calories burned are coming from thermoregulation - which is the body working to maintain its core temperature. This is not the same effect as burning fat. On that note…

Water Weight vs Fat Loss

The fact of the matter is saunas can help you lose weight, but the type of weight being lost needs to be taken into consideration. Most of the immediate weight loss you see stepping out of the sauna is the result of intense sweating.

This is not the same thing as losing fat. You’ll pack those pounds back on as soon as you rehydrate - which is an essential post-sauna step, as we’ll discuss below. Still, shedding water weight can be beneficial for:

• Athletes who need to weigh-in for competition.
• Anyone with high sodium intake struggling with bloating and fluid retention.
• Those seeking temporary relief from puffiness or inflammation.

At the end of the day fat loss comes from getting into a caloric deficit. This is where the body has to turn to its own internal fat stores as a form of fuel because it’s burning more calories than you’re feeding it on a daily basis.

Sauna Use and Metabolism

So how does sauna help with weight loss more indirectly? It all comes down to its effect on metabolic rate. Your body has to work harder to maintain its core internal temperature when exposed to prolonged heat. This takes energy - and energy costs calories.

This mild increase in metabolic activity can have your body burning calories even after the sauna, similar to the effect of light exercise. But the real benefits come from sustained usage, as you’re forcing your body to adapt to new metabolic demands over time.

Many people feel as if their metabolism is kicked up a notch by regularly using the sauna. However, the extent to which infrared sauna use boosts your metabolism is not something we have any concrete evidence on.

Other Reasons to Invest in Infrared Sauna Therapy

It’s clear there’s a link between infrared sauna and weight loss. Even if there wasn’t, though, there would be plenty of reasons to bring the benefits of sauna therapy into your home. So why are infrared saunas worth it?

• Muscle Recovery and Pain Relief: Increased blood flow helps with post-workout recovery and sore muscles. This is why athletes use the sauna to improve performance.
• Detoxification: Sweating is your body’s natural process for eliminating toxins and heavy metals, preventing all the concerns that come from harboring these in the long term.
• Stress Reduction: Sauna use lowers cortisol levels to help you relax and get a better night’s sleep.

• Heart Health Benefits: Regular sauna use has been linked to better cardiovascular function and lowered blood pressure. 
• Improved Skin Health: The increased circulation and sweating may even enhance collagen production and, in turn, support clearer skin.

No matter what has you interested in the benefits of infrared sauna therapy, remember that the best infared sauna is just a click or call away at Nordica Sauna. But at this point we want to quickly help frame your expectations on infrared sauna weight loss before and after.

Setting Your Expectations for Infrared Sauna Weight Loss Before and After

The biggest point we want to leave you with on the topic of infrared sauna for weight loss is that this is just one piece of the puzzle. Diet and exercise are always the biggest levers you can pull to support your weight loss goals. So what can you reasonably expect the sauna to do?

Realistic Benefits of Infrared Sauna for Weight Loss

Infrared sauna therapy can support both short and long-term weight management goals through a few different mechnaisms. The most obvious is shedding water weight through profuse sweating, which is why you’ll see a lower number on the scale post-sauna.

But there are some calories being burned simply by sitting in the sauna and relaxing, given the stimulated blood flow and thermoregulation. This will be pretty marginal, though.

There’s another interesting connection between infrared sauna and weight loss - it can help you manage stress and sleep better. This means it keeps cortisol levels at bay which can prevent stress related weight gain, making it easier to shed unwanted fat.

If you follow our advice and round out your weight management protocol with consistent exercise, the sauna can also help you recover better and fight off soreness. But if you’re serious about losing weight, start by rethinking your diet and getting more exercise.

Rounding Out Your Weight Management Protocol 

We said it earlier, but the only surefire way to lose weight in a sustainable way is to get into a caloric deficit and stay there for an extended period of time, at least 6-12 weeks. 

Find your baseline caloric needs to just maintain your weight, and then subtract anywhere from 100-500 depending on how aggressively you’re trying to lose weight. Be aware that the more aggressive you are, the harder it’ll be to stick to your diet. Slow and steady is the way to go.

Your diet should consist of nutrient-dense foods, as processed garbage is only going to hold you back. But the other way you can get into a caloric deficit beyond eating less is moving more, so make regular workouts a part of your regimen. 

Get a combination of strength training and cardiovascular activity to build muscle and burn fat simultaneously. Make sure you’re managing stress well and getting plenty of sleep as well.

How to Measure Infrared Sauna Weight Loss Results

Looking at the scale isn’t the best way to gauge your infrared sauna weight loss progress. In general, looking at numbers on the scale can lead to discouragement - so find other ways to see how you’re working towards your goals.

This could include tracking body fat percentage, muscle mass, and water retention using body scans or calipers. Progress pictures are also a great way to see how far you’ve come over the course of time. Take regular photo check-ins.

How to Use Infrared Sauna for Weight Loss

There are a few things you need to know about how to use infrared sauna for weight loss to make the most of this addition to your regimen. We’ll talk timing, temperature, duration, and more below - starting with finding the right sauna for your needs.

Bringing the Benefits of Infrared Sauna into Your Home

If your local gym or spa has a sauna you can rent, that might be a good starting point to see if this is right for you. But ultimately, you’ll want to invest in your own sauna. 

It’s more convenient and practical since you need to use this regularly (more on how often to use infrared sauna for weight loss in a moment). You can tailor your sessions to your schedule, you don’t have to worry about hygiene, and you’ll actually save money in the long run.

There’s a lot to consider in choosing the right sauna, though, from navigating the best sauna brands to picking among the different sauna sizes. That’s why we encourage you to simply connect with our experts at Nordica Sauna for one-on-one support.

We stock the most respected manufacturers in the industry and offer the lowest prices online, backed by our price-matching policy. You’ll also enjoy free shipping, hassle-free financing, and the option to use FSA/HSA funds if you please.

You can choose between an indoor infrared sauna or outdoor infrared sauna, the possibilities are endless here in our catalog. Get in touch today and we’ll help you find the perfect infrared sauna for your weight loss goals!

Temperature and Duration for Infrared Sauna Weight Loss Results

Most infrared saunas operate between 120-150°F, much lower than their traditional counterparts. Still, this is really hot! Start at the lower end and work your way up as your body adapts and you get a better understanding of how the heat effects you.

130-145°F tends to be the sweet spot for inducing a profuse sweat and stimulating the body’s cardiovascular system without being too uncomfortable. 

How long you stay in the sauna matters, too. Beginners should start with 15-20 minutes and gradually increase, eventually getting to 30-45 minute sessions. The more time you spend in the sauna, the more water weight you and calories you’ll shed, but safety always comes first.

Should You Exercise in the Sauna to Supercharge Weight Loss?

In thinking of how you could accelerate your infrared sauna weight loss results you might be tempted to do some jumping jacks or run in place in the sauna. After all, you need to do something to kill the time! But, moving too much isn’t a good idea.

Exercising naturally raises body temperature, and adding the infrared heat to the equation is a recipe for heat exhaustion and dehydration. The sauna is a place to relax and unwind. 

If you’re going to do anything, it should be gentle stretching or yoga. Or, practice some breathwork and meditation. Save the exercise for before the sauna, and use this is a chance to work on yourself mentally.

How Often to Use Infrared Sauna for Weight Loss

Now, how often should you sauna to lose weight? Consistency is everything, just as with any weight loss strategy. We recommend at least 3-4 sessions a week as a beginner, but you might eventually work your way up to 4-6 sessions per week.

Our blog has another resource on sauna and fasting if you want to really supercharge your weight loss goals. But at this point, it’s time we wrapped up our infrared sauna weight loss guide with a few parting thoughts below…

Wrapping Up Our Infrared Sauna Weight Loss Guide

So, does infrared sauna help with weight loss? Yes, it can HELP - it isn’t going to magically melt away body fat and leave you looking lean overnight. It’s just one more thing you can add to a more comprehensive weight management regimen.

The real benefits come when sauna use is paired with a proper diet, regular exercise, and a healthy lifestyle. So, take your wellness to the next level with the best selection of infrared saunas online at Nordica Sauna, backed by exceptional customer service every step of the way.

The sooner you get started, the sooner you’ll see the infrared sauna weight loss results!