Although sweating often conjures up images of busting your butt in the gym, running in the hot sun, or sitting in a sauna. Many people think that the more they sweat, the more fat they are burning, but is that true? Let’s explore the science of sweating and fat loss, and answer some questions people have about sweating and weight loss.
What Does Sweating Actually Do?
Sweating is your body’s way of cooling itself down when your core temperature rises. Sweat glands release sweat, which is a mixture of water and salt, onto the skin. The sweat evaporates into our environment and as it evaporates, it cools you down.
Sweating is about temperature regulation, not fat loss. So while you may that you may see a number on the scale dip after heavy sweating, most of that is just water weight, not actual fat loss.
Does Sweating Burn Fat?
No. You do not burn fat by sweating. You burn fat by utilizing more calories than you consume, which will force your body to use its stored energy (fat). You could be sweating while you are burning calories, but sweating is not what’s causing fat loss.
Why Do I Weigh Less After Sweating?
If you step on the scale after a long workout or a sauna session, you may notice a drop in weight. This is mostly due to fluid loss through sweat. Once you rehydrate, your weight usually goes back to normal.
Sweating vs. Fat Loss
| Sweating | Fat Loss |
|---|---|
| Caused by temperature regulation | Caused by calorie deficit |
| Mostly water and salt loss | Reduction in stored body fat |
| Temporary weight loss | Long-term weight management |
| Can be regained after rehydration | Sustained with diet + exercise |
Does Sweating More Mean You’re Fitter?
Not always. The amount of sweating can be influenced by:
- Genetics
- Fitness
- Body size
- Environment (heat, humidity)
Interestingly, fit individuals may have sweat earlier because they are more complete at cooling off during hard workouts. However, just because you are sweating more does not necessarily mean you are burning more fat.
Does Sweating Help Detox the Body?
This is a common myth. Sweat is a way that your body releases toxins, but not much. Sweating has very little to do with detoxifying the body, as that is the job of the liver and kidneys. The primary job of sweat is to cool.
Is Sweating at All Good for Weight Loss?
Indirectly, yes. Sweating is a reaction that occurs while you are doing activities that are burning your calories, such as cardio, strength training, HIIT and others. These activities are the ones responsible for creating the continuous daily caloric defecit that is the process of losing fat. So, sweating itself is not the focal point — the exercise behind is what makes the difference.
Can Saunas or Sweat Suits Help You Lose Weight?
A sauna or sweat suit might help you lose weight quickly because of the fluid lost through sweating, but that fluid loss is only temporary. This method of weight loss is typically used by athletes, so they are making weight for a given competition. Sweat does not decrease the reduction of fat, but also, either can lead to increased risk of dehydration or heatstroke.
How to Actually Lose Weight (and Keep It Off)?
Don’t worry about sweating—use proven things that actually work.
- Caloric deficit (eat less than you burn)
- Exercise (cardio + strength)
- Stay hydrated (dehydration impacts performance and makes you fatigue)
- Sleep/(working on your recovery time)
Conclusion
Sweating does not equate to losing fat. All you are doing is temporarily losing water weight. If you want to lose weight sustainable and actually, have a caloric deficit (eating healthy) and exercise. Sweat may be a sign of exertion, but it is not a “fat burning secret.”
Sweat is not fat crying ,it is your body regulating itself cooler. If you really want to lose weight, stop focusing on sweat and focus on calories burned.
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