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Cold plunges have gained attention for their potential fat-burning benefits, but they’re not a quick fix for weight loss. Here’s what you need to know about how cold exposure might play a role in fat loss.
When you immerse yourself in cold water, your body has to work harder to maintain its core temperature—a process known as thermogenesis. This effort can increase calorie burn as your body uses more energy to stay warm. However, the number of extra calories burned is usually modest, so while it helps, it’s not enough on its own for significant fat loss.
Brown fat, unlike the white fat that stores energy, burns calories to produce heat. It’s activated in cold environments, and studies suggest that regular cold exposure can boost brown fat activity. Over time, this could lead to increased calorie expenditure and potentially support fat loss. But again, this effect is likely to be small unless it’s combined with other healthy habits.
While cold plunges can contribute to fat loss, they’re not a magic bullet. To see meaningful results, cold exposure should be part of a balanced lifestyle that includes a healthy diet and regular exercise. On its own, the calorie burn from a cold plunge isn’t going to make a huge difference.
Cold plunges can be a useful tool in a fat-loss plan by promoting thermogenesis and activating brown fat. However, they’re best seen as a supplementary practice rather than the main strategy for weight loss. If you’re looking to lose fat, focus on diet and exercise as your primary methods, with cold plunges adding an extra boost.
Coralee is a passionate health and wellness advocate with a deep understanding of holistic living. Driven by a desire to empower herself and others to achieve optimal health and well-being. Becoming a certified cold water therapy coach & Advanced Cold Water Immersion Coach in 2024. Through her writing and teachings, Coralee aims to inspire and support others on their own paths towards wellness and resilience.
