Quick Answer
Cold showers may potentially aid weight loss in several ways. The cold temperature causes the body to burn more calories to keep warm. Cold exposure also activates brown fat, which burns calories. Additionally, cold showers may reduce appetite and boost metabolism. However, more research is needed to determine the direct effects of cold showers on weight loss.
In Detail Answer
Cold showers have become an increasingly popular wellness trend in recent years. Proponents claim that exposing the body to cold water provides a long list of health benefits. One alleged benefit is that cold showers can help promote weight loss. But is there any truth to this claim? Let’s take a closer look at the science.
Cold Exposure Burns More Calories
One of the main ways that cold showers could potentially help with weight loss is by causing the body to burn more calories. This is due to a process called non-shivering thermogenesis.
When you are exposed to cold temperatures, your body has to work harder to maintain its core temperature. To do this, your metabolism ramps up to generate heat and prevent your body temperature from dropping too low. This increase in metabolic activity requires calories.
In fact, research shows that your body can burn up to several hundred extra calories per day when exposed to cooler temperatures [1]. Most studies find that cold exposure can increase total energy expenditure by about 5-10% [2].
So by taking a shower with cold water instead of hot, your body has to work harder to heat itself back up, which results in extra calories burned. Over time, this daily calorie burn from cold showers could potentially help contribute to weight loss.
Activates Brown Fat
Cold showers may also help activate brown adipose tissue (BAT), also known as brown fat. Brown fat helps generate heat by burning calories.
While babies have a lot of brown fat to keep them warm, adults have much lower levels. However, the brown fat stores that adults do retain tend to get activated in response to cold exposure [3].
Research shows that cold temperatures can stimulate brown fat, increasing its metabolic activity and ability to burn energy [4]. Studies also find that people with more brown fat tend to have a healthier body weight and composition [5].
Therefore, cold showers may help turn on brown fat, which could increase calorie expenditure and fat burning. More research is still needed, but activating brown fat is one potential way cold temperature could aid weight loss over time.
Reduces Appetite
Some proponents of cold showers claim that they help reduce appetite. And a few preliminary studies suggest there may be some truth to this.
For example, one study in 8 men found that cold showers decreased self-reported hunger [6]. Other small studies have observed similar effects, with cold showers helping suppress appetite [7].
Exactly how cold temperatures influence appetite is still unclear. One theory is that the cold triggers the release of appetite-regulating hormones like norepinephrine. But more research is needed.
If cold showers do help control hunger levels, this could promote weight loss by reducing calorie intake. However, larger studies are needed to confirm if cold showers can truly influence appetite and eating behaviors.
May Boost Metabolism
In addition to increasing calorie burn, some research indicates that cold exposure could also help boost metabolic rate. And a faster metabolism can aid weight control.
One study exposed healthy men to cold temperatures and found that it increased their resting metabolic rate by over 12% [8]. Other studies have observed significant increases in metabolism following cold exposure as well [9].
Exactly how cold causes this effect is still under investigation. But the brown fat activation and increased calorie burn that occur during cold exposure may have lingering effects that speed up metabolism.
While promising, more research is still needed on how long the effects on metabolism persist after cold exposure. But the potential boost in metabolic rate from cold showers could be beneficial for weight loss.
Potential Drawbacks of Cold Showers
While the research on cold showers for weight loss is promising, there are also some potential drawbacks to consider:
– Extreme cold may be unsafe for some people, like those with heart conditions or asthma. Check with your doctor.
– Frequent cold exposure could potentially lead to hypothermia. Take precautions and don’t stay in too long.
– Some people report feeling hungrier after cold showers, which could sabotage weight loss efforts. Listen to your body’s hunger cues.
– Cold water immersion causes the body to restrict blood flow to the extremities. Over time, this could potentially lead to health issues.
– Cold showers are uncomfortable for most people. The intense discomfort may cause some people to avoid them.
– More research is needed to determine the direct impacts of cold showers on weight loss. Don’t rely on them alone.
Overall, cold showers likely need to be combined with a healthy diet and regular exercise for the best weight loss results. Work with your healthcare provider to develop a safe and effective weight loss plan.
Tips for Taking Cold Showers
If you want to give cold showers a try for potential weight loss benefits, here are some tips:
– Start with 30-60 seconds of cold water and work your way up. This allows your body to adjust.
– Breathe deeply during the cold shower. Keeping your breathing regulated helps reduce stress responses.
– Focus on your chest and upper back. These areas have more brown fat that gets activated.
– Try alternating between hot and cold water. The contrast showers provide a stimulating effect.
– Shower in the morning. This boosts your metabolism and energy for the day.
– Stay hydrated and eat a nourishing diet to support your body.
– Check with your doctor first, especially if you have any medical conditions.
– Listen to your body and don’t push too far past your comfort zone.
The more you practice cold exposure, the more accustomed and resilient your body will likely become. But you can still benefit from starting with just brief periods of cold water.
Other Cold Therapy Options
If full cold showers are too intense for you, there are other forms of cold therapy that may provide similar benefits:
– Take a hot shower followed by 30-60 seconds of cold water before getting out.
– Use an ice pack on your upper back, chest or neck for 10-15 minutes per day.
– Take a cold foot bath for 10 minutes.
– Swim or soak in cold water pools or lakes. Always take proper safety precautions.
– Use a cryotherapy chamber for 1-3 minutes per session.
– Drink ice cold water instead of room temperature water.
– Run cold water over your wrists and forearms in the sink for a few minutes.
The degree of cold exposure needed to potentially influence weight is still under study. But it appears even brief and localized cold therapy may activate brown fat and temporarily boost metabolism.
The Bottom Line
Cold showers and other forms of cold exposure may offer several benefits that could aid weight loss:
– Burns more calories by activating non-shivering thermogenesis
– Activates brown adipose tissue which generates heat by burning energy
– May reduce appetite, depending on the individual
– Potentially increases resting metabolic rate
However, human research on the direct impacts of cold showers on weight loss is fairly limited at this point. More studies are still needed to determine the effectiveness.
While the evidence is promising, cold showers should be combined with proper nutrition and regular exercise for the best potential weight loss results. As with any new regimen, start slowly and check with your healthcare provider if you have any medical conditions.
With some patience and perseverance, cold therapy may be a beneficial addition to your healthy lifestyle. But it requires discipline to face the chilling temperatures. Listen to your body and don’t push too intensely before you are ready.
Frequently Asked Questions
How cold should the water be?
There is no perfect temperature, since cold tolerance varies greatly between individuals. Aim for whatever is cool but still bearable for you. Start around 50-60°F and work your way down as you acclimate.
How long should I stay in a cold shower?
When starting, aim for 30-90 seconds and gradually increase over time. Most benefits seem to occur in the first few minutes. Limit to 5-10 minutes max to avoid excessive stress on the body.
When is the best time to take a cold shower?
Mornings may provide the biggest metabolism and energy boost. But some people prefer evenings to improve sleep quality. Ultimately choose whatever works best with your schedule.
Will one cold shower a day help with weight loss?
Research showing weight loss benefits typically involves repeated cold exposure. So a single daily cold shower may not be as effective. However, it can still provide a beneficial effect when combined with other healthy habits.
Are cold showers safe?
For most healthy individuals, brief cold showers are safe. But always check with your doctor first, especially if you have any cardiovascular conditions or breathing issues. Start slowly and don’t push too far past your comfort zone.
