Lean muscle maintenance: High-protein foods for weight loss
When trying to lose weight, people often think that they shouldn’t eat too many protein-rich foods as they contain a lot of calories.
unbranded – Lifestyle
Saunas have been around for thousands of years, so they can’t exactly be dubbed a fad health trend. But as Americans increasingly put an emphasis on their wellbeing, saunas have emerged as a go-to tool for boosting wellness, with influencers claiming they can help with everything from cardiovascular health to weight loss.
What’s actually true?
A Swedish study published in October in the International Journal of Circumpolar Health found that those who regularly use saunas were “healthier” than those who didn’t use saunas. In keeping with similar findings from previous research, this one found that sauna users reported less hypertension, less pain, better sleep, better mental health and more energy.
And the benefits between those who used a sauna between one and four times a month versus those who used a sauna more than four times a month were similar, which researchers said suggests that you don’t need to visit a sauna all the time in order to reap its benefits.
Dr. Cynthia Chen-Joea, a member of the board of directors at the American Academy of Family Physicians, says people should keep their sauna sessions short. Newbies should begin with only five to 10 minutes, and work their way up to 15 to 20 as long as you’re paying attention to how you feel and leaving if you start to feel lightheaded.
But can it actually help with weight loss? Here’s what health experts say.
Do saunas help you lose weight?
The short answer is no, saunas do not help you lose weight. Even if you step on the scale before and after and notice the number go down, experts believe those losses are likely just losing water weight from sweating.
“Saunas can be effective tools for stress reduction or soothing sore muscle, but not for weight loss,” Chen-Joea says. “If a patient comes to me wanting help losing weight, a sauna isn’t something I’ll suggest.”
Do saunas help you burn calories? Yes, but not enough for meaningful weight loss, research has shown. One 2019 study of the impacts of sauna use in young sedentary and overweight men found that participants on average burned 73 calories during a 10-minute session. While that’s not nothing, it does mean it would take nearly 24 20-minute sauna sessions (nearly a month’s worth, if you’re going every day) just to burn the amount of calories equivalent to one pound (3,500 calories).
How to lose weight
For those who hoped saunas could be the ticket to quick weight loss, Chen-Joea says there are much better ways to go about doing so — beginning with speaking with your doctor.
The best way to lose weight and keep it off is by making small, sustainable changes rather than following strict or fad diets that are hard to maintain,” she says. “If a patient wants to lose weight, we will work together on identifying lifestyle changes. … Together, we can give you pointers, track your progress and celebrate your wins.”
The most important lifestyle changes to focus on, per Chen-Joea, are:
- Diet: “Focus on eating more whole foods like lean proteins, vegetables and fiber-rich foods, which keep you full longer and help prevent cravings,” she says. “Portion control and mindful eating, like slowing down and listening to your body’s hunger cues, can make a big difference.”
- Exercise: “Exercise is also important for overall health and muscle strength,” Chen-Joea says. “However, in general, weight loss is more about what you eat and consuming (fewer) calories than what you burn. The body burns calories during daily movement. To increase this deficit, many people will incorporate some kind of increased movement into their daily lives like walking, weightlifting or a workout class.”
- Stress management, getting enough sleep and staying hydrated: All three of these “also play a huge role, as they affect cravings and metabolism,” she adds.
“Instead of aiming for perfection, start with small, doable steps and over time, they’ll lead to real, lasting results,” Chen-Joea says. “It’s important to know that while there are many different weight loss programs, hacks or quick fix promises, effective, long-term weight loss usually takes weeks to months — not days — to accomplish.”
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