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Is this trend really all that it seems? How can you use cryotherapy to achieve your 2025 weight loss goals?
Medical Disclaimer: While we do our best to provide you researched-backed information, our articles are just that: informational. Our team consists of members passionate about fitness and wellness, but no doctors at this time. Therefore this article can not and should not be considered medical advice, and we cannot be a judge of whether or not the outlined strategies are the best choice for you. Consult a healthcare provider before adding supplements to your daily routine.
Introduction
Losing weight can be difficult, but at The Vitallist, we're here to help you achieve your goals. As 2025 rolls around, we know New Year's resolutions will be at the forefront of everyone's mind. One of the most common strategies involves being more active, fit and attaining a healthier version of ourselves. When thinking about weight loss strategies, cryotherapy has emerged as a trendy option. Marketed as a quick fix for burning calories and boosting metabolism, cryotherapy has gained significant attention. But does science back these claims? In this article, we explore the mechanisms behind cryotherapy, its potential for weight loss, and what the research says.
Contents
What is Cryotherapy?
Cryotherapy involves exposing the body to extremely cold temperatures for a short period, typically in a cryotherapy chamber cooled with liquid nitrogen. Sessions usually last between 2 to 4 minutes, with temperatures dropping as low as -200°F (-129°C). The extreme cold is said to stimulate the body’s natural responses, such as increased blood circulation and metabolic activation.
How Can Cryotherapy Aid in Weight Loss?
Increased Caloric Burn
When exposed to extreme cold, the body works harder to maintain its core temperature, leading to an increase in energy expenditure. Studies suggest that a single cryotherapy session can burn between 200 and 800 calories.
Activation of Brown Fat
Brown adipose tissue (BAT), or brown fat, is a type of fat that burns energy to generate heat. Cold exposure has been shown to activate BAT, which could lead to increased fat burning over time.
Inflammation and Recovery
Cryotherapy reduces inflammation and promotes faster recovery after exercise, allowing individuals to train more effectively and consistently, which indirectly supports weight loss.
What Does the Research Say?
While preliminary studies suggest potential benefits, research on cryotherapy specifically for weight loss is still limited. A 2013 study published in the Journal of Clinical Endocrinology and Metabolism found that exposure to cold temperatures activated brown fat and increased energy expenditure. However, the long-term effects of cryotherapy on weight loss remain unclear.
Experts agree that while cryotherapy might provide a temporary metabolic boost, it should not be viewed as a standalone solution for weight loss. Instead, it can complement a balanced diet and regular exercise.
How to Use Cryotherapy for Weight Loss
In order to get the most out of your cryotherapy session, most experts recommend 2-3 sessions per week. Combine cryotherapy with a regular workout routine to maximize its benefits. Benefits are cumulative, and sporadic sessions are unlikely to yield significant results.
Safety and Precautions
Cryotherapy is generally considered safe for most people, but it’s essential to follow safety guidelines. Individuals with heart conditions, poor circulation, or sensitivity to cold should consult a healthcare professional before starting cryotherapy.
Conclusion
Cryotherapy for weight loss offers intriguing potential, particularly in boosting metabolism and activating brown fat. However, it is not a magic solution. For sustainable weight loss, cryotherapy should be combined with proper nutrition, exercise, and lifestyle changes. As research continues to evolve, cryotherapy may become a more widely accepted tool in the weight loss toolkit.
Sources
Chen KY, Brychta RJ, Linderman JD, Smith S, Courville A, Dieckmann W, Herscovitch P, Millo CM, Remaley A, Lee P, Celi FS. Brown fat activation mediates cold-induced thermogenesis in adult humans in response to a mild decrease in ambient temperature. J Clin Endocrinol Metab. 2013 Jul;98(7):E1218-23. doi: 10.1210/jc.2012-4213. Epub 2013 Jun 18. PMID: 23780370; PMCID: PMC3701264.
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