Cold showers and ice baths are all the rage these days in the fitness industry. Many of his TikTok and Instagram influencers affirm the magical benefits of ice-cold showers, especially for fat loss.
This article examines the myths and realities surrounding cryotherapy and its effects on weight loss.
Can Cold Showers Burn Fat and Help You Lose Weight?
The answer is more complicated than a simple yes or no. In theory, it can help temporarily boost metabolism by activating brown fat or brown adipose tissue (BAT). can be Studies show that just 2 ounces of brown fat can burn as much as 500 calories per day when activated by cold temperatures.
However, the adult body has very little brown fat, and this amount decreases as we age. Fat loss effects are not as strong as falsely advertised.
Let’s analyze some studies and their results. Researchers at Maastricht University in the Netherlands found that a sample group of 11 people burned only 76 extra calories if they stayed in a cold room for one day.
A Canadian study found that wearing a suit filled with cool water for a few hours increased your metabolic rate by 80% and burned an extra 250 calories. Another study done at University College London found that she lost 1.5 pounds of fat in just six weeks after she stayed in a 60-degree room for just two hours.
All these studies point to the fact that cold showers and ice therapy boost your metabolism. If you’re trying to lose weight by just taking cold showers for 5-10 minutes, the overall fat loss achieved is negligible. If you can afford to be exposed to the cold for a few hours a day, it may help you burn a significant amount of fat.
A study conducted at the University of Western Australia also showed that post-exercise cold exposure may increase short-term food intake in trained men. You can easily eat enough calories.
However, this is no reason to skip a cold shower. Scientific studies have proven that exposure to cold has many other benefits.
1) Increased energy and focus
This is because epinephrine and norepinephrine are released in the brain and body in response to intentional cold exposure.
2) Great for training your mind
If you’ve done this before, you know how difficult it can be to take a long shower.
Cold-exposure stress affects the prefrontal cortex through a ‘top-down’ regulatory mechanism. This helps improve resilience and composure in other stressful situations you may experience in your life.
3) Elevate your mood
Cold showers cause a prolonged release of dopamine, which can cause lasting increases in focus, mood, and energy levels.
What is the ideal temperature for a cold shower?
A temperature of 40-60°F seems to be the ideal range for most people. Aim for temperatures that are challenging, yet tolerable enough to last for a reasonable amount of time. Remember, the colder the stimulus, the less exposure you need to reap its benefits.
How can I incorporate a cold shower into my routine?
Aim for 2-4 sessions (1-5 minutes each) per week. To see visible effects, you need at least 11 minutes of cold exposure per week.
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When it comes to fat burning and weight loss, cold showers offer little benefit. However, there are other benefits worth adding to your weekly routine.
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