We all would love a quick fix to losing weight, but the reality of it is that weight loss is a complete lifestyle change. It takes understanding of your body and real commitment in order for you to see changes in your body. Developing healthy habits is the key to helping you on your weight loss journey, and incorporating an infrared sauna treatment into your health and wellness journey is a must!
But how does an infrared sauna actually help?
Fortunately, we’re here to break down the ways infrared rays can affect your body and help you lose weight. The nice thing about using an infrared sauna for weight loss is that it affects many areas of your body, which all work to help you lose weight. Some of the effects are even ones you can’t experience with diet and exercise alone, making it a great option to add to your existing healthy habits.
Heart Rate: One of the most significant ways an infrared sauna can help boost your weight loss is by elevating your heart rate. A study done in 2017 concluded that sauna usage can cause your heart rate to elevate and then stay that way for up to thirty minutes after you leave. This heart reaction is similar to moderate-intensity cardio, and an elevated heart rate can lead to weight loss.
Reduce Stress: Stress is one of the biggest reasons why we can’t lose weight.
However, infrared saunas have shown they’re here to change that. If you find it relaxing to sit in a warm room a few times a week, it can lower stress levels. When you have less stress, your body can focus less on simply surviving and more on losing excess weight. This physical reaction makes infrared saunas an easy, comfortable, and relaxing way to lose weight.
Metabolism: One of the physical deterrents for weight loss is a slower metabolism. Our metabolisms are part of a more extensive system known as the endocrine system. This system is made up of glands and helps regulate your metabolism and other body parts. When the endocrine system isn’t working correctly, it causes your metabolism to slow down, which will cause you to hold onto extra weight. Infrared saunas can penetrate your skin to reach the endocrine system directly. This stimulation makes your endocrine system more efficient, speeding up your metabolism and helping you lose some of that stubborn weight.
Lets take a look at this case study:
Binghamton University in New York, conducted a study exposing people to 45 minutes per day in a Infrared Sauna to measure the effects on body temperature, physiologic measures and long-term body weight changes. The study was conducted by Kenneth McLeod, professor of bioengineering at Binghamton University.
Phase One (16 week study): Participants were exposed 3 times per week for a 45 minute infrared sauna at 110 degrees for 16 weeks. Compliance ranged from a low of 12 sessions completed to 45 sessions.
Findings: Participants who had high compliance (used the sauna regularly) had a greater loss in body fat. Participants measured up to a 4% drop in body fat over the four months. However, interestingly, those that came in late in the day or evening lost significantly more body fat than those using the sauna in the morning. The change in body fat was confirmed by measurements of serum glucose levels. Our hypothesis is that increasing core body temperature will increase human growth hormone production and that should increase serum glucose levels, which is what was found. In addition, we observed that the higher the core body temperature reached, the larger the decrease in body fat, also consistent with the HGH hypothesis.
Phase Two (8 week study): Participants were exposed 5 times per week for a 30 minute infrared sauna at 110 degrees after 3pm. On average, the study subjects lost about 0. 5% body fat per week totaling approximately 4% over 8 weeks. This resulted in approximately twice the rate of fat loss as compared to Phase 1 (8 weeks vs. 16 weeks). A control population was used in Phase Two of the study and the body fat of the control group did not change over the 8 week study.
Losing weight involves a combination of factors that work together to create a caloric deficit, where you burn more calories than you consume.
Here are the main components to losing weight effectively:
Set Realistic Goals: Aim for gradual weight loss rather than rapid, unsustainable changes. Aiming to lose 1-2 pounds per week is a healthy goal.
Balanced Diet: Focus on consuming a balanced diet that includes plenty of fruits, vegetables, lean proteins, and whole grains. Limit processed foods, sugary drinks, and unhealthy snacks.
Portion Control: Be mindful of portion sizes. Use smaller plates and avoid eating directly from large containers to prevent overeating.
Stay Hydrated: Drink plenty of water throughout the day. Sometimes thirst can be mistaken for hunger, so staying hydrated can help control unnecessary snacking.
Regular Exercise: Incorporate regular physical activity into your routine. Aim for at least 60 minutes daily of moderate-intensity exercise per week, such as brisk walking, swimming, or cycling.
Strength Training: Include strength training exercises in your workout routine. Building muscle can help boost your metabolism and burn more calories.
Be Mindful of Snacking: Choose healthy snacks such as fruits, nuts, or yogurt instead of high-calorie, processed snacks. Be mindful of portion sizes when snacking.
Track Your Progress: Keep track of your food intake and exercise regimen. This can help you stay accountable and identify areas for improvement.
Get Adequate Sleep: Aim for 7-9 hours of quality sleep per night. Poor sleep can disrupt hormones that regulate hunger and appetite, leading to weight gain.
Manage Stress: Find healthy ways to manage stress, such as sauna, meditation, yoga, or spending time with loved ones. Stress eating can contribute to weight gain.
Seek Support: Surround yourself with supportive friends and family members who encourage your weight loss journey. Consider joining a support group or working with a professional, such as a registered dietitian or personal trainer.
Be Patient and Persistent: Weight loss takes time and effort. Be patient with yourself and stay persistent, even if you encounter setbacks along the way.
Remember, it's essential to approach weight loss in a healthy and sustainable manner. Consult with a healthcare professional before making any significant changes to your diet or exercise routine, especially if you have any underlying health conditions.
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