How to Maximize Your Sauna Weight Loss: Tips and Tricks!

By Lily •  Updated: 05/12/23 •  6 min read

You might be wondering if spending some time in the sauna can help you lose weight. The truth is, it might!

When you sit in a sauna, your body works harder to stay cool. This can burn some extra calories.

But don’t expect to shed pounds quickly just by sweating in a sauna. If you want to see significant weight loss, you will need to follow a healthy diet and exercise plan.

But, let’s learn a bit more about saunas so that you can decide if this is something you want to pursue as a weight loss tactic.

Sauna Weight Loss

Sauna Weight Loss Benefits

Saunas are known for helping to assist in detoxifying your body. As you sweat, toxins are released.

In addition, saunas can help boost your metabolism in several ways.

Metabolic Rate

The high temperatures in saunas cause your body to produce sweat, which helps to increase your heart rate and boost your metabolism.

This increased metabolic rate can help you burn more calories and lose weight.


Saunas can help to reduce stress and promote relaxation, which can also have a positive impact on your metabolism.

When you are stressed, your body produces cortisol, which can slow down your metabolism and lead to weight gain.

By reducing stress levels through sauna use, you can help to keep your metabolism running smoothly.

Improved Circulation

Saunas can help to increase blood flow and circulation, which can also have a positive impact on your metabolism.

When your blood is flowing more efficiently, your body is better able to transport nutrients and oxygen to your cells, which can help to boost your energy levels and metabolism.

Overall, regular sauna use can be an effective way to support a healthy metabolism and achieve your weight loss goals.

Comparing Saunas and Steam Rooms

If you are like me, I knew nothing about saunas before I tried it for the first time. So it’s important that you know what you are getting yourself into.

Temperature and Humidity

Saunas provide dry heat, usually from hot rocks or a stove, and have temperatures between 180°F to 200°F with low humidity (usually around 10%).

Steam rooms offer moist heat from a generator filled with boiling water, and their temperatures are lower, generally ranging from 110°F to 114°F with 100% humidity.

Usage Differences

Traditional Saunas: Finnish saunas are popular and typically use wood-burning or electrically heated stoves. You can find traditional saunas in community centers and gyms.

Infrared Saunas: Infrared saunas use infrared heat to warm the body directly. They have lower room temperatures compared to traditional saunas, making them more comfortable for some users.

Turkish-Style Steam Rooms: Unlike Finnish saunas, Turkish-style steam rooms are characterized by high humidity and lower temperatures. These rooms are known for their mosaic tile design and are often found in upscale spas.

When deciding between saunas and steam rooms, consider your personal preferences for temperature, humidity, and ambiance. Remember that weight loss from either is mostly due to water loss, so be sure to stay hydrated and replenish fluids afterward.

Safety and Precautions

Here are some things to take into consideration before entering a sauna:

Medical Conditions

If you have conditions like diabetes, high blood pressure, kidney disease, or heart failure, consult your doctor before using a sauna. Pregnant women should also check with their healthcare provider.

General Guidelines

What Type of Sauna Is Best for Weight Loss

When choosing a sauna for weight loss, consider the heat type and humidity levels.

Wood-burning saunas provide high heat and low humidity. They use wood stoves to heat sauna rocks, reaching temperatures between 140 and 200°F.

On the other hand, steam rooms offer wet heat, with temperatures around 100 to 110°F.

Both sauna types can aid your weight loss journey, but remember: the key is consistency. Whichever sauna type you prefer, make sure to use it regularly to see results.

Though saunas are not a standalone weight loss solution, they can complement your health and fitness routine.

Choose the sauna type that fits your needs and makes you feel comfortable, and you may see positive results in your weight loss journey.

sauna accessories

How Long in a Sauna to Lose 2 Pounds

It’s important to note that weight loss is a complex process that depends on many factors, including diet, exercise, and overall lifestyle habits.

While sauna use can be a helpful tool for weight loss, it’s not a magic solution on its own.

That being said, it’s difficult to determine exactly how long you would need to spend in a sauna to lose 2 pounds, as the amount of weight you lose depends on your individual body composition and other factors.

When you spend time in a sauna, you may lose water weight through sweating, but this weight loss is typically temporary and can be quickly regained once you rehydrate.

In general, it’s recommended that you spend no more than 20-30 minutes in a sauna at a time to avoid dehydration and other potential health risks.

How Often to Use Sauna for Weight Loss

The frequency of sauna use for weight loss depends on several factors, including your overall health, fitness level, and personal goals.

In general, it’s recommended that you use a sauna 2-3 times per week for weight loss, with each session lasting no more than 20-30 minutes.

Sauna Weight Loss Suit

A sauna suit is like a waterproof tracksuit. It keeps your body heat in when you work out. Sweat builds up, making you feel like you have a sauna all over.

Wearing a sauna suit helps raise your body heat. This makes you sweat more and burn fat. It can boost your metabolism and help with weight loss.

But, keep in mind some risks. Don’t wear it for too long or in very hot spaces. Be sure to stay hydrated and listen to your body.

So, give a sauna suit a try for a new way to work out. Just be safe and watch your limits.


It’s ok if you want to make the sauna a part of your weight loss plan. But remember that the sauna alone won’t lead to long-term weight loss.

If your goal is to lose weight, it’s important to focus on making sustainable lifestyle changes that include a healthy diet, regular exercise, and stress reduction techniques like sauna use.

By combining these strategies, you can support a healthy metabolism and achieve your weight loss goals in a safe and effective way!


Hi, I'm Lily! Like you, I have struggled with my weight. It was not an easy journey but I was able to lose 40 pounds and have kept it off for 14 years. My goal is to share with you all the research, tips, and tricks that I have learned over the years to help you lose weight also.