Here’s how Cold Water Immersion can help you lose weight

While cold plunges are most commonly enjoyed for their anti-inflammatory benefits, we’re here to share with you the science behind how they can help you lose weight, too. 

We will dive into regular cold plunging and its impact on metabolism, weight loss, immunity, and even psychology. 

Great news: you don’t have to be in the uncomfortably cold water for long.

Studies show that 11 minutes of cold exposure per week (just 90 seconds per day, or one contrast therapy appointment per week) is all you need before you start reaping the many benefits of cold water immersion. 

How many calories are burned during a cold plunge?

It takes a lot of energy to keep your body warm, so you’d think that calories would melt away.

However, studies show that a ten-minute cold plunge will only burn 10-20 additional calories.

This fact may make avid cold plungers angry because it is clear that your body is working hard when you go into cold water. 

As your body becomes more efficient at maintaining your core body temperature, your metabolism will improve. More on that later.

If your only goal is to burn calories, you should stick to the sauna (where you can burn 400 calories in just 40 minutes). 

If your goal is to burn fat, you should keep reading.

Activate Brown Fat to Increase Your Metabolism

Think of brown fat as “good fat” because it uses energy instead of storing it. White fat, on the other hand, stores energy that accumulates around our muscles and organs.

Brown fat is rich in mitochondria (remember your high school biology teacher saying, “Mitochondria is the powerhouse of the cell.”) Mitochondria are full of iron, giving them a brown color. These “powerhouses” act as our body’s internal thermostat, using energy to keep the body at a stable, healthy temperature.

Cold exposure activates brown fat and “recruits” white fat to become brown fat. 

As the brown fat grows, you will better use the energy you receive from your diet to regulate your body temperature, thus, speeding up your metabolism. 

Brown fat can be activated through cold water immersion (including cold showers), or by simply turning down the thermostat.

Stimulate Lymphatic Drainage

When the body gets cold, muscles tend to tighten and constrict. This contraction encourages your lymphatic system to release toxins and detoxify the body.

Cold water immersion can help to reduce the amount of lymph fluid buildup in cells and organs, improving the function of your body and leading to a slimmer figure.

Enhance Alertness, Energy, and Discipline

Submerging your body in bone-chilling water will play a key role in your psychological momentum as you make strides toward weight loss.

One study shows that, after a 57°F cold plunge, Noradrenaline levels increased by 250%, and dopamine levels increased by 530%. This effect lasted for several hours. These hormones are associated with energy, focus, motivation, memory, alertness, and elevated mood levels. 

Extra motivation and energy can be a boost toward becoming more active and eating healthier. 

Cold plunging is difficult. Anyone who tells you otherwise is lying or the water needs to be colder.  Regularly choosing to put your body through it will improve your confidence and resilience. This level of discipline will expand to other areas of your life including fitness and maintaining a healthy diet. 

Strengthen Your Immune System

When you submerge yourself in cold water, the body releases cold shock proteins, that activate your natural healing capabilities. This reaction causes an increase in white blood cell production, which helps your body fight disease, sickness, and infection.

One study found that participants who turned their shower cold for the last 30-90 seconds every day for a month took 29% fewer sick days.

Getting sick can slow down or stop your weight loss journey. Therefore, preventing sickness can help you stay on track. 

Keeping your immune system strong through regular cold water immersion will help you achieve your weight loss and exercise goals. 

A cold plunge does not replace regular exercise and diet

Cold water immersion can be a vital aspect of your weight loss journey. Eating healthy and getting a good amount of exercise, along with regular cold plunging, creates a holistic approach.

We have highlighted scientific studies that show how some benefits can lead you down a path of healthy weight management. 

We hope you challenge yourself to add 11 minutes of cold water therapy to your week. Tag us on Instagram to let us know how a cold plunge makes you feel.

Warm up in the Sauna

As we mentioned before, the sauna burns calories, and can also soothe any aches or pains you may experience from exercise.

Our private contrast therapy room includes a 45-degree cold water bath, a shower, and a far-infrared sauna. Alternate between the cold water and the sauna at your leisure.