Can a Sauna Help You Lose Weight?
If you’ve ever stepped into a sauna or banya and emerged feeling lighter, you’re not alone. The sensation of detoxifying sweat and post-session relaxation tends to leave people wondering: Can a sauna help with weight loss? Let’s take a closer look at the facts.
Whether it’s a Russian banya or a Finnish sauna, the trend of sweating out toxins and stress has been part of global wellness culture for centuries. But as a weight loss tool, does heat really work?
What happens to Your Body in the Sauna or Banya
Sitting in a sauna elevates your core body temperature. Accordingly, your heart rate elevates, blood vessels expand, and sweating occurs nearly instantly. According to Harvard Medical School, the average person can lose about a pint of sweat during a short sauna session — a noticeable drop in water weight that temporarily shows up on the scale.
In the banya, steam and intense heat work together to raise your core temperature — often more rapidly than in a dry sauna. This accelerates sweating and increases heart rate, giving your cardiovascular system a subtle but effective workout.
However, it’s important to note that this isn’t fat loss. Once you rehydrate, most of the lost weight returns. Still, there’s more to the story.
Calories Burned in a Steam Room: Modest, but Real
The answer depends on your body size, the temperature, and the duration of your session. On average, a 30-minute sauna session burns around 150–300 calories, according to several estimates. That’s similar to a brisk walk.
This calorie burn occurs because your body is working hard to cool itself down. Your heart rate increases, circulation improves, and your metabolic rate may get a short-term lift. A study by Binghamton University even found that participants who used an sauna regularly experienced a modest reduction in body fat over several months.
So while you won’t burn fat by sitting still, the calories the sauna can burn do add up when sessions are consistent.
Is the Sauna (or Banya) Good for Weight Loss in the Long Run?
The key word here is support. Saunas and banyas won’t magically melt fat, but they can play a supportive role in a well-rounded health strategy.
Here’s how regular sessions help:
- Promote muscle recovery after exercise
- Lower stress hormones like cortisol, reducing cravings
- Improve sleep quality, which affects hunger and metabolism
- Boost circulation, which supports cellular repair and overall energy
Used 2–3 times a week in combination with exercise and balanced diet, saunas and banyas can keep you on target with your goals — and feel wonderful doing it.
Why the Banya Might Offer Even More
While most Western saunas are dry heat, the Russian banya uses steam, heat, Parenie ritual (invigorating thermal massage) and contrast (cold plunge). This routine is not only to deeply relax, but to stimulate the flow of blood, stimulate the sweating response, and equalise the nervous system.
At Banya No.1, we follow this time-honoured ritual:
- A warm-up in the steam room
- The traditional Parenie Ritual — a gentle yet invigorating thermal massage using oak or birch venik (bundles of leafy branches), performed in a hot steam room
- A cold plunge to finish and reset the system
This full-body treatment doesn’t just feel revitalising — it intensifies circulation, promotes detoxification, and leaves you feeling both light and grounded. For those combining sauna use with fitness or weight management goals, Parenie Ritual enhances the physiological impact of heat, making it a favourite among regulars and first-timers alike.
What Experts Say About Heat and Cold
- Dr. Rhonda Patrick connects regular sauna use with improved insulin sensitivity and fat metabolism
- Andrew Huberman highlights hot/cold cycling for mitochondrial health and stress regulation
- Wim Hof’s followers swear by the combination of heat and ice for physical and mental resilience
The banya ritual of steam, Parenie treatment, and cold plunge mirrors exactly this approach — intuitive, invigorating, and grounded in both tradition and science.
How to Use the Sauna or Banya Safely for Weight Management
If you’re looking to lose weight in a sauna, consider these tips for safe and effective use:
- Drink water before and after every session
- Start from 10 minutes and increase gradually
- Use regularly, 2–3 times per week (check our Sauna Membership options)
- Pair with physical activity and healthy eating
- Avoid relying on short-term water loss — it’s not sustainable
So… Can You Lose Weight in the Sauna?
Yes — but mostly water weight. Saunas and banyas cause sweating and elevate your heart rate, which leads to a modest calorie burn. The key is consistency and context: used regularly, the sauna can help you relax, recover, and stay on track.
At Banya No.1, we offer memberships to suit different goals — from quick recovery sessions to full experiences with treatments. For those seeking deeper physiological effects, our weekly and monthly memberships include access to heat, steam, the invigorating birch venik, and the traditional Parenie Ritual.
Just don’t think of it as a shortcut. Think of it as a powerful companion to your movement, meals, and mindset.
Experience the Banya Difference at Banya No.1
At Banya No.1 in Hoxton, we offer an authentic Russian banya experience in the heart of London. Whether your goal is to unwind, support your weight loss journey, or simply feel better in your body, our steam rooms, thermal rituals, and cold plunges are here to help.
Book your session today and discover how tradition meets transformation — one drop of sweat at a time.
Footnotes
- Harvard Health Publishing. Saunas and your health. https://www.health.harvard.edu/staying-healthy/saunas-and-your-health
- Mayo Clinic. Sauna use: What it does and doesn’t do. https://www.mayoclinic.org/healthy-lifestyle/consumer-health/expert-answers/sauna-weight-loss/faq-20057940
- Cleveland Clinic. The Benefits of Saunas. https://health.clevelandclinic.org/sauna-health-benefits/
- Binghamton University. Regular sauna use can reduce body fat. https://infraredsauna.com/wp-content/uploads/2020/08/weightlossstudy.pdf
- Scoon et al. Post-exercise sauna bathing and endurance.
Journal of Science and Medicine in Sport - University of Eastern Finland. Frequent sauna use and cardiovascular health.
- Walker, M. Why We Sleep: The New Science of Sleep and Dreams. Penguin Books.
