Can Infrared Saunas Help With Weight Loss?

No one is under the illusion that losing weight is easy or quick. In most cases, sustainable results come from small, healthy changes that are maintained consistently over time. With the right habits and routine in place, however, weight loss can feel far more achievable.

We all have different reasons for why we might want to lose weight, and anything that can help support that journey is worth looking into. This is where you may have seen claims both for and against the idea that infrared saunas can lead to weight loss. 

In this article, we are going to explore these claims, the studies behind them, and assess how infrared saunas can fit into a wider support system for a weight loss journey. 

Key takeaways

• Infrared saunas do slightly increase calorie burn, but not enough to cause meaningful fat loss 
• Most weight lost after a sauna session is temporary water weight from sweating
• Infrared saunas may still support weight loss indirectly by helping with recovery, stress, and sleep

What happens to your body during an infrared sauna session?

To understand how the idea that infrared saunas can lead to weight loss came about, it helps to look at how they affect the body during a session. Unlike traditional saunas, infrared saunas heat the body more directly, creating a gradual increase in core temperature that triggers a bunch of effects.

Here’s what happens when you step into one.

Increased core temperature

Infrared saunas heat the body directly rather than mainly heating the air around you (like in a traditional sauna). As your temperature rises, your body starts working to cool itself down and prevent overheating.

This is what leads to sweating, increased circulation, and a higher heart rate during the session. Unlike traditional saunas, the heat in an infrared sauna builds more gradually, which is why many people find it more comfortable, while still making them sweat the same amount. 

Elevated heart rate

As the body heats up, the cardiovascular system responds by increasing heart rate to help move heat toward the skin’s surface to escape. To support this, the blood vessels widen and circulation increases, to help the body cool itself.

This heart rate increase can mimic levels similar to light aerobic activity, which is like going for a leisurely walk. While this creates a mild cardiovascular workload, it doesn’t provide the same benefits as moderate-intensity exercise.

Heavy sweating

Sweating is what most people associate with the sauna. People sweat in the sauna – it’s how the body cools itself down. As your body temperature rises in the sauna, you begin to sweat more to release heat and regulate your internal temperature.

This process can lead to measurable water loss over a short period of time, which explains why many people weigh less immediately after a sauna session. However, it’s important to know that this isn’t fat loss, and the temporary water loss will return once the body is rehydrated.

Can using the infrared sauna alone lead to weight loss?

You may have seen both arguments for and against the use of saunas for weight loss. Some people swear by them as a weight loss tool, while others agree they are better as a support for muscle recovery. 

Here’s what the research says and how we interpret it at HealthScreen.

What the research says in support of sauna use for weight loss

Some studies have found measurable changes in body composition and metabolic markers from repeated sauna exposure.

One often-cited study in support of the weight loss argument is the eight-week infrared sauna study from Binghamton University. They found participants lost around 4% body fat on average when using the sauna five times per week for 30 minutes. 

While this looks promising, we found that the study did not meaningfully account for other lifestyle factors. On top of this, those who lost the most weight showed a higher level of discipline in their sauna practice, which could make these individuals more likely to stick to other routines, such as diets and exercise. (It’s important to note this wasn’t explored further.) 

Another study that’s often incorrectly cited as support for the weight loss theory found that overweight participants experienced reductions in body mass after regular sauna exposure, leading to a reported average body mass reduction of around 0.65 kg per session. 

Again, while this looks like evidence in favour of weight loss from sauna use, it’s missing some key information. They weighed the patients right before and after the sauna. For all overweight patients, 0.65 kg would be a realistic drop from water weight alone. 

If people could really lose 0.65 kg of fat each sauna session, the weight loss industry would be out of business overnight. The study even clearly claims this finding as a correlation, not causation.

The best support for weight loss from the sauna is from an older metabolic study that found that sauna exposure increased metabolic rate by roughly 25% to 33%. This sounds big, but for an 80kg person, this study indicates this would be roughly 10 to 15 additional calories burned (on top of resting energy) during a 20-minute session. 

What the research says against sauna use for weight loss

The only studies that account for other lifestyle factors explicitly state that sauna-induced body mass loss mainly reflects dehydration from sweating. Once fluids are replaced, much of the lost weight returns.

What we see clinically is that the sauna does increase your metabolism for the time you are in it, which sounds positive, but the amount burned is small. Claims that saunas “burn 600 calories” are widely repeated online, but we have found that the scientific evidence behind those numbers is nonexistent. 

The final verdict on infrared saunas and weight loss

At HealthScreen, we don’t view infrared saunas as a standalone fat loss treatment based on the current evidence.

Sauna use does affect metabolism and energy expenditure, both of which are linked to body weight. However, the real-world impact is quite small. A 20-minute sauna session burns fewer additional calories than what you would get from eating an apple or a single square of chocolate.

Another reason people often believe saunas have a major effect on weight loss is water loss. If you weigh yourself before and after a sauna session, you might notice a drop of around 0.25 to 1kg. While this can feel encouraging, most of that change comes from sweating and dehydration. Once you rehydrate, your weight will usually return close to where it was before the sauna.

So while sauna exposure does slightly increase metabolic rate and energy expenditure, studies suggest the effect is tiny compared to exercise or reducing calorie intake. 

How to use infrared saunas may support weight management

At HealthScreen, we see infrared saunas as a support tool rather than a primary weight loss intervention. However, we still think it can be helpful as a tool to support the interventions you can make to lose body fat.

Here’s how you can use them as support for your wider health program. 

Supporting recovery and exercise consistency

One of the biggest ways infrared saunas may support weight management is by helping with recovery. Some people find regular sauna use helps reduce muscle soreness, stiffness, and general fatigue after exercise.

This can make it easier to stay consistent with workouts over time, which has a much bigger impact on fat loss than using the sauna itself.

Supporting sleep and stress management

Poor sleep and chronic stress are both linked to weight gain and difficulty maintaining a calorie deficit. Infrared saunas are commonly used to help people relax and unwind, particularly in the evening.

While this relaxation is anecdotal, if it helps patients relax, have better sleep, and lower their stress levels, this does support healthier eating habits and energy levels for exercise.

Supporting cardiovascular health

Research suggests regular sauna use may improve circulation and cardiovascular function. Better cardiovascular health can support overall fitness and make physical activity feel more manageable, particularly for people starting a new health routine.

How does the calorie burn of the infrared sauna compare to other activities?

To put this into perspective, we want to share two examples: one for a person who weighs 65 kg and another for someone who weighs 85 kg. 

The sauna estimates below are based on the metabolic study referenced earlier, which found sauna exposure increased metabolic rate by roughly 25 to 33% above resting levels.

Estimated calories burned in 20 minutes (65 kg person)

Estimated calories burned in 20 minutes (85 kg person)

If you want to estimate your own calorie burn, you can use a MET calculator and adjust it based on your body weight and activity.

Access infrared saunas through the HealthScreen Longevity Membership

Infrared sauna sessions are available to members of our Longevity Membership, alongside other treatments like cryotherapy, red light therapy, hyperbaric oxygen therapy, and IV infusions.

Members can access between one and four infrared sauna sessions per month as part of their wellness treatments. Rather than being used as a standalone treatment, infrared saunas are incorporated into broader health plans that may also include nutrition support, body composition tracking, blood testing, and any other relevant medical reviews. 

Is a Longevity Membership right for you?

Healthcare is often reactive, focusing on symptoms once problems appear. At HealthScreen, our Longevity Membership is designed to take a more proactive approach, combining advanced diagnostics and personalised interventions to support long-term health.

For people looking to better understand their health and build ongoing habits, the membership offers a more structured and preventative approach to wellness.

We recommend joining the Longevity Membership if…

You want a proactive long-term health plan

The membership is designed to help support long-term health outcomes, not only short-term goals.

You want personalised, medically guided support

Our programs are overseen by healthcare professionals and tailored to your goals and lifestyle factors. It’s not a one-size-fits-all program; it’s designed specifically for you.

You’re interested in advanced testing and tracking

Members can access advanced diagnostics, including biological age testing, blood panels, and other health monitoring over time.

You want access to recovery and wellness therapies

The membership includes access to therapies designed to support your lifestyle, including infrared sauna sessions.

You’re focused on long-term performance and healthy ageing

The program is best suited to people who want to actively improve their health, longevity, and overall quality of life through a medical, evidence-based approach to health.

Infrared saunas as a tool to support your weight loss

At HealthScreen, we believe that infrared saunas are unlikely to lead to any meaningful weight loss; however, they can be a useful tool to support a lifestyle change. 

Sustainable weight management is rarely about one treatment or one quick fix. It is usually the result of a long-term, personalised approach focused on improving overall health and routines.

You don’t need to navigate this journey alone. At HealthScreen, our physician-led membership programs are designed to support your goals with personalised treatment plans. This includes nutrition and recovery support, and body composition tracking. 

You’ll also have access to infrared saunas and other recovery treatments to help build healthier habits that stick. If you have goals you want to achieve this year, contact our team to learn more.

FAQs

Do infrared saunas make you lose weight?

No. While infrared saunas slightly increase calorie burn and can cause temporary water weight loss through sweating, they are unlikely to cause significant fat loss. 

The most effective way to lose body fat is through balanced nutrition and exercise. However, weight loss is not always straightforward, and many people also need additional support for factors like hormones, medical conditions, or other health barriers.

Will a sauna help lose belly fat?

No. Infrared saunas or any other increase in metabolic burn can’t specifically target fat. Spot reduction is not physiologically possible, meaning you can’t choose where your body loses fat from.

Do infrared saunas remove toxins?

No. The body removes toxins (normal metabolic waste products) through the liver and kidneys, not through sweating. While infrared saunas promote sweating, which can feel refreshing, there is no evidence that they remove toxins.

How often should I sauna to lose weight?

There is currently no scientifically backed amount of time you can spend in a sauna that will lead to meaningful weight loss.

Some studies looking at metabolic effects using sauna sessions suggest 3 to 5 times per week, but even then, the increase in calorie burn is relatively small compared to exercise. 

Does sauna make you look leaner?

Not really. You may lose some water weight through sweating, but it is often less than 1 kg and usually not enough to create a noticeable change. Plus, once you rehydrate, that weight will return.

Are infrared saunas good for you?

Infrared saunas can support relaxation and short-term recovery, particularly after exercise. However, the experience can vary between patients, so infrared saunas are best used as a supportive therapy rather than a treatment.