Infrared Saunas and Weight Loss: What the Science Actually Says
Weight loss is one of the most common reasons people turn to infrared sauna therapy—second only to detoxification. But let’s be honest: a lot of what you’ll read online is exaggerated or outright misleading. Claims like “Burn 600 calories in 30 minutes!” sound great in a headline but rarely stand up to scrutiny.
Still, the connection between consistent infrared sauna use and long-term fat loss is real—and well-documented in clinical settings.
Let’s unpack how it works, what’s been proven in studies, and what you can realistically expect.
Infrared heat doesn’t melt fat off you.
But it does stimulate the cardiovascular system in a way that increases your resting metabolic rate—helping your body burn more energy throughout the day.
How Infrared Sauna Use Supports Weight Loss
To produce sweat in an infrared sauna, your body must raise its core temperature. To do that, your heart works harder, and your blood vessels undergo vasodilation, increasing the flow of oxygenated blood to the skin’s surface. This process mimics mild to moderate cardiovascular exercise.
As your heart rate increases, so does your metabolic rate—the rate at which your body burns calories. While the session itself burns a modest amount of energy, the real benefit lies in the prolonged post-sauna metabolic boost, especially when practiced consistently.
Your metabolic rate doesn’t just spike in the sauna.
It stays elevated for hours afterward—similar to what happens after light cardio exercise.
The Binghamton University Study: Real-World Results
One of the most credible studies on infrared saunas and weight loss was conducted at Binghamton University by Dr. Kenneth McLeod, Professor of Bioengineering. The research used Clearlight Saunas equipped with True Wave II combination carbon and ceramic heaters.
Phase One: 16-Week Study
Participants used the sauna 3x/week for 45 minutes at 110°F
No change in diet or exercise routines
Result: Up to 4% reduction in body fat over four months
Those who used the sauna in the evening lost significantly more body fat
Fat loss was correlated with increases in human growth hormone (HGH) and stable serum glucose levels
Phase Two: 8-Week Study
Increased to 5x/week, 30-minute sessions after 3 p.m.
Result: Similar 4% body fat reduction—but in half the time
Control group showed no change in body fat
Researchers found a clear relationship: The higher the core body temp reached, the greater the fat loss
Timing matters.
Late-afternoon or evening sauna use may enhance weight loss more than morning sessions, possibly due to circadian hormone cycles.
So, Can Infrared Saunas Help You Lose Weight?
Yes—but not in the miracle way some brands claim.
Saunas won’t replace a healthy diet or active lifestyle, but they can support fat loss when used consistently—especially in the afternoon or evening, 3–5 times per week. Combined with proper hydration, regular movement, and a balanced diet, infrared sauna therapy becomes a powerful metabolic ally.
Think of infrared sauna use as metabolic training.
It gently forces your body to adapt, burn more efficiently, and recover better. Over time, the results add up.
If you’re interested in adding infrared heat therapy to your weight loss or wellness routine, check out our SaunaCloud models or reach out to learn how to design a custom sauna for your home.
