How to Lose Weight Using a Sauna

Nico Valla // Coaching, Fitness


October 6  

Saunas have been long celebrated for their relaxation and detoxification benefits, but can they help you shed those extra pounds? While saunas offer several health advantages, they aren’t a magic solution for weight loss. However, if used wisely in combination with other weight loss strategies, saunas can complement your journey to a healthier you. In this guide, we’ll explore how to make the most of saunas in your weight loss plan.

Understanding Sauna Basics

Heat and Sweat

Saunas work by heating your body, causing you to sweat. Sweating helps your body release excess water and some toxins. It’s essential to understand that the weight you lose in a sauna is primarily water weight, not fat.

Setting Realistic Goals

Realistic Expectations

To effectively lose weight, you must set realistic goals and understand that saunas alone won’t lead to substantial fat loss. Instead, consider saunas as a complementary practice in your overall weight loss strategy.

Sauna Usage and Safety

Sauna Duration and Frequency

When using saunas for weight loss, it’s vital to exercise caution. Limit your sauna sessions to 15-20 minutes to prevent dehydration and overheating. Begin with 2-3 sessions per week and gradually increase if desired.

Stay Hydrated

Drinking water before, during, and after your sauna session is crucial. Sauna-induced sweating can lead to dehydration, which can be dangerous.

Sauna Benefits and Weight Loss

Water Weight Loss

The primary way saunas contribute to weight loss is through the shedding of water weight. It’s temporary and is regained when you rehydrate.

Relaxation and Stress Reduction

Stress can lead to overeating and weight gain. Sauna sessions can help reduce stress and promote relaxation, indirectly supporting your weight loss journey.


While the detoxification benefits of saunas are debated, some believe that sweating can help eliminate toxins. However, the extent of this effect on weight loss is minimal.

Combining Sauna Usage with Other Strategies

Balanced Diet

Pair your sauna sessions with a balanced diet to create a sustainable caloric deficit. Focus on whole foods, lean proteins, healthy fats, and ample fruits and vegetables.

Regular Exercise

Incorporate regular physical activity into your routine. A combination of cardiovascular exercise and strength training is more effective for weight loss than sauna usage alone.

Consistency Is Key

Holistic Approach

Weight loss is most successful when you take a holistic approach, considering factors like diet, exercise, sleep, and stress management.

Monitor Your Progress

Regular Check-Ins

Track your weight loss progress by monitoring changes in your body composition, such as fat percentage and muscle mass. This provides a more accurate reflection of your weight loss journey.


Using a sauna as part of your weight loss strategy can be beneficial, but it’s essential to manage your expectations. Sauna-induced weight loss primarily involves shedding water weight, which is temporary. To achieve sustainable weight loss, combine sauna usage with a balanced diet and regular exercise. Weight loss is a holistic journey, and saunas can be a supportive tool when used wisely.

Ready to embark on your weight loss journey with saunas as part of your plan? Keep your goals realistic, stay hydrated, and prioritise overall health and well-being. Saunas can complement your efforts, but remember that consistency in diet and exercise remains the key to lasting results.

If you’re ready for support on your weight loss and health journey, then I’m ready to help. Register your interest for nutrition and weight loss coaching here and we’ll take it from there!

About the Author

I believe you can achieve success in your health, fitness, relationships and career, in a way that is unique to you.

As a business owner, teacher and dad with three children I understand how hard keeping healthy can be. We’re in this together, and I want you to know I am here to help you.

Having been a personal trainer and nutrition coach since 2008, as well as navigating parenthood since 2015, this past few years I have had the opportunity to help hundreds of clients improve their self-confidence, self-image, stop feeling judged when they walk into a room.

I believe you can solve all these problems and start making these changes a reality this year, and I'm looking forward to helping you!

Nico Valla