In 2022, 43% of adults were overweight, which clearly shows that the obesity epidemic is affecting the entire world. You might struggle with your weight, and recently, you've taken matters into your own hands to turn things around.
Losing weight is no easy feat, so it's a job well done if those numbers on the scale have dropped. However, it's common to plateau, and it can be frustrating.
Some people get that extra push for weight loss by changing their lifestyles. And one method they turn to is ice baths.
Do ice baths burn fat though? Read on to find out.
Do Ice Baths Burn Fat?
The answer is yes, ice baths can help you burn fat. But how exactly does cold water immersion for weight loss work? Let's take a look at the details.
Non-Shivering Thermogenesis
Thermogenesis is the scientific term for how we produce heat in our bodies to sustain life. More specifically, it's our way of providing protection from the cold without having to throw on a jacket.
As for burning fat, the concept is this: your body has to work harder to maintain its core temperature since it's battling against chilling outside temperatures. This means that there's an increase in calorie expenditure, and as a result, you'll burn fat. This happens through the activation of brown fat (more on this later).
Shivering
Many of us have probably experienced cold water or environments that are so wintry that our teeth clatter and our bodies shiver. Again, this is something innate that preserves life since the muscle movements of shivering generate heat.
Like with non-shivering thermogenesis, shivering (or cold thermogenesis) triggers brown fat. As a result, this burns calories, and therefore, fat as well.
Activation of Brown Fat
Brown fat or brown adipose tissue (BAT) is a different type of fat in comparison to white fat (or white adipose tissue). Most of the fat found in your body is white fat, and it stores energy. Its job is to also protect your organs.
On the other hand, brown fat is less abundant and it decreases as you get older. Its responsibility is to generate heat through non-shivering thermogenesis. In order to do this, it has to burn calories, which can then increase the energy you burn.
What this means is that instead of storing away white fat, you'll burn it, thanks to the activation of brown fat.
Hormonal Response
When you experience extreme coldness, you can feel something kick into gear to protect you from hypothermia. Part of that is the brown fat burning away white fat, but how does it know to do so?
Well, it has to do with the sympathetic nervous system (SNS). It's responsible for "fight or flight" responses in the body, so it makes sense that it'd regulate your brown fat. This means that when you're in a chilly environment, the SNS pumps out the hormone norepinephrine to activate brown adipocytes.
In fact, a study shows that both brown adipose tissue activity and volume increased after cold exposure. The researchers also found an increase in metabolism and heat production, which shows that ice baths can effectively burn fat.
Things to Consider
It's clear that ice baths trigger both mechanical and metabolic responses that help us burn fat. However, you shouldn't automatically assume that an ice bath for weight loss is a miracle solution.
Keep in mind that while a cold plunge can increase calorie burning, it's only temporary. You shouldn't rely on ice baths as a sole method to lose weight. Instead, you need to combine them with regular exercise, a balanced diet, and a healthy lifestyle.
Also, there aren't enough studies done to conclusively say what the long-term effects are. However, what we do know is that when combined with breathwork, they can have wonderful benefits for your mental health.
Most importantly, ice baths aren't for everyone. There are some health conditions that make them dangerous and/or harmful, so check with your doctor before trying them out. Always follow their advice and don't try to push yourself unnecessarily.
At Home vs. Professional Ice Baths
You can certainly try cold therapy for fat loss at home. We do have a guide on how to do that, which can be a great starting point. However, it only offers you a glimpse into the ice bath world, and if you don't do it correctly, you can put yourself at risk of hypothermia.
And do note that you need to do ice baths correctly to reap the maximum benefits. For example, you can't just dunk your head in a barely cold tub of water for a few seconds and expect to see results.
The ice bath must be cold enough, and you need to be submerged for long enough too. You'll also want to keep up with regular sessions.
So instead, consider cold plunging under the supervision of professionals who have led thousands of sessions such as Reconnect. We're located in beautiful Playa del Carmen, where you can enjoy beautiful and tranquil settings, which can be refreshing.
Plus, you can benefit from expert guidance and excellent community support from fellow participants. We'll also teach you effective breathing techniques that'll make cold plunging easier and more tolerable. And you can use that breathwork in other parts of your life too!
Reap the Benefits of an Ice Bath for Weight Loss
Do ice baths burn fat? Yes, they do.
Logic says that when you're in shockingly cold conditions, your body has to work hard to make sure you don't freeze to death. And to do that, it must generate heat, which will expend energy.
Luckily, science agrees with logic and numerous studies show that cold plunges can activate brown fat and help you shed stubborn weight. Just make sure to combine your ice baths with other lifestyle changes to see your desired results.
Are you interested in taking ice baths under the supervision of experienced professionals? Then check out our schedule now. We're waiting for you in sunny Playa del Carmen!
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