Sweating doesn't lead to actual weight loss. You may drop a pound --- or even two, for that matter --- after prolonged periods of excessive sweating. But as soon as you have something to drink, the weight will come back. Sweating doesn't significantly change your basal metabolic rate, thermogenesis or energy expenditure enough to cause genuine weight loss.
Weight Loss
For anyone to lose weight, the body must incur a caloric deficit, and it takes a deficit of 3,500 calories to burn a pound of fat. While the body requires a certain number of calories to fulfill its basic functions, its energy expenditure isn't readily changed, advises MayoClinic.com. Even when sweating, your energy consumption doesn't increase to the point of a caloric deficit. The only ways to achieve this shortfall are through diet and physical activity.
Water Weight
Any change seen on the scale is a product of water weight. When you sweat, you're obviously losing fluids, and it isn't uncommon to lose upward of 1 liter of fluids from an hour of exercise, explains Dr. Len Kravitz, a professor of exercise science at the University of New Mexico. Some people can even lose 2 liters during an hour of more vigorous physical activities. With this amount of fluid lost, it's going to make an impact on the scale, but not a lasting one.
Fluids
The amount of fluid lost varies from person to person. It's not only based on the activity or intensity of the activity, but also ambient temperature, clothing choice and fitness level. Due to all of these factors contributing to perspiration, your sweat isn't a good indicator of calories burned. You're not burning more calories just because you're sweating more than your neighbor.
Calories
If you're hoping to lose weight, start off by making change to your diet. Eating less food at each meal as well as healthier food options can cut calories from your diet, helping to incur the caloric deficit needed to lose weight. Increasing your energy expenditure by increasing your level of physical activity can further improve the caloric deficit to shed excess pounds.
References
- MayoClinic.com; Metabolism and Weight Loss: How You Burn Calories; October 6, 2009
- University of New Mexico; Staying Cool When Your Body is Hot; Chantal A. Vella, et al.; January 2004
- Military.com; Weight Loss Myths; Stew Smith
- Harvard Medical Publications; Sauna Health Benefits: Are Saunas Helpful or Harmful?; November 2005
- National Institutes of Health; Tips for Losing Weight; October 19, 2009
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