Do Ice Baths Burn Fat

Ice baths have exploded in popularity over the last five years. They went from being an athlete-only practice to something that everyone wanted to be a part of. This is largely due to the many health benefits, including weight loss.

What is Cold Water Immersion?

Cold Water Immersion (CWI) is one of the forms of cold water therapy. You may have heard someone talk about their ice bath or cold plunge routine; both of those things are CWI. There has been a huge trend in people using cold therapy, along with a healthy diet and careful consideration, as an approach to heal and support the entire body, and now we're seeing how an ice bath weight loss is taking the stage as one of the primary motivators to submerge your body in extremely cold temperatures.

How Does Ice Baths Help You Lose Weight?

When we think of our typical weight loss routine, we often think of "sweating it out." Maybe you're utilizing a sauna, or you're doing hot yoga. While those things are amazing for your mental and physical health, their popularity might make you pause when we mention using cold as a means to lose weight.

Stimulates Lymphatic Drainage

When muscles get cold, they constrict and tighten. The contraction is what encourages your lymphatic system to let go of toxins and cleanse the body.

CWI such as cold plunging can help to reduce and prevent lymphatic fluid buildup in your cells and organs, which will improve the overall health and function of your body.

Enhances Alertness and Energy

Cold plunges play a key role in kickstarting your weight loss journey by improving your energy levels.

Some studies have shown increases in dopamine and noradrenaline by upwards of 200%, and the effect lasted for several hours after the cold plunge. These hormones are connected to focus, memory, energy, motivation, elevated mood levels, and alertness. These are all things you want when trying to do something difficult like losing weight.

Strengthens Your Immune System

When you submerge yourself in chilly waters, the drop in your core body temperature triggers a release of cold shock proteins. These proteins activate the body's natural healing capabilities which help you fight off sickness and keep your weight loss journey on track.

Do You Burn Calories in an Ice Bath?

For a long time, people all over the world have used cold exposure to improve their health, and one of the benefits that many people have claimed to see as a direct result of this practice is the melting away of body fat.

Does Science Support The Idea That Ice Baths Can Help With Weight Loss?

It does! In fact, the more time that goes by, the more we learn that supports the claim that cold plunging can help you lose weight.

What is Thermogenesis?

Thermogenesis, by definition, is "a metabolic process during which a body burns calories to produce heat." When you're exposed to cold temperatures, your body has to work extra hard to maintain an acceptable core temperature. It does this by burning calories to create heat.

What is Cold Thermogenesis?

Cold thermogenesis is the more extreme version of thermogenesis. When your body starts transforming calories into heat, it also stimulates your metabolism. The hormones that are involved in regulating your body temperature (epinephrine, norepinephrine, and thyroid hormones) are also involved in encouraging heat-related fat breakdown.

What is Brown Fat?

Brown fat is the kind of body fat that regulates body temperature when outside conditions turn cold. This fat is activated right before you start shivering. It also burns calories and stores energy for later use.

How to Perform Ice Baths for Weight Loss?

Ice baths are a simple process, but it's important to take all the right steps and be cautious. The first thing you should do is fill your bathtub with cold water and ice cubes to make sure the temperature goes down. (If you have a cold plunge, you can simply tell it the desired temperature and wait until it gets there.) Stay in the tub for 10-15 minutes, but do not exceed 20 minutes, or you begin to risk your safety. Get out, dry off, warm up, and you're done!

What Are the Health Benefits of an Ice Bath?

The longer we study ice baths, the more health benefits we discover. Things from improved mental health to stabilizing blood sugar have all been witness by people who partake in CWI.

Relieves Pain

Ice baths narrow blood vessels, which reduce swelling, pain, and inflammation after a workout or injury. Cold temperatures on the skin have also been known to send electrical signals to the brain that have a pain-reducing effect.

Think of it as a whole-body cold pack.

Reduces Muscle Soreness

Athletes often use cold water therapy as a way to reduce muscle soreness when they have to perform many times in a row. The specific times, temperatures, and methods often vary from person to person.

Boosts Your Mood

Some research shows that CWI can improve mood, including lessening the effects of depression and anxiety. One study in 2022 found that a 20-minute plunge into 55-degree water improved the participants self-esteem and decreased their feelings of tension and anger.

Potential Risk of Ice Baths for Weight Loss

Cold water immersion does carry some risks which are more serious for some than others. Continue reading about the risks here, and, if you have any pre-existing health conditions, be sure to consult your doctor before going through with any kind of CWI.

Cold-Induced Rash

Extreme cold can sometimes injure the skin's layer of fatty tissue. If this happens, a painful, itchy rash can develop.

Cold Shock Response

Sudden immersion into water that's below 60 degrees can easily shock your body if you're not careful. This can lead to symptoms such as a rapidly increasing heartrate, breathing, and blood pressure.

Hypothermia

If your body drops too low, it can eventually cause organ failure, but this is almost always avoidable with a little caution.

Ice Burn

If your skin is directly contacted by ice, it can cause a burn. Painful blisters and discolored red, white, or grey skin are all signs of ice burn.

Nerve Damage

Spending a lot of time in the cold can lead to permanent nerve damage, which can lead to pain, numbness, and loss of strength. Never lose track of how long you've been in the water.

Should I Build My Own Cold Plunge At Home?

We are firm believers that, yes! You should build a cold plunge at your home. Thanks to the course that Brandon at DIY Pools and Spas put together, anyone can build a cold plunge for an affordable price without any prior experience.

Conclusion

Cold water immersion is worth the time and effort because of all the health benefits that come with it. If you have no pre-exisiting conditions, we highly recommend giving it a try!