Does sweating make you lose weight?
Many people argue that sweating makes you lose weight. This statement, legitimate or not, in any case raises many questions. Do we really lose weight when we sweat? Or is it the situation that generates sweating that makes us lose weight? Also, does sweat-induced weight loss correspond to fat loss or simply water loss? To learn all about the sweating process and its impact on weight, read on.
What is sweating?
Sweating, or sweating, is the production and evacuation of sweat by different organs of the human body: the skin – via the pores, but also the lungs. This physiological function has three functions:
1- Regulation of body temperature
The normal temperature of the human body is about 37o. At this temperature, the body functions optimally. But if it increases, the sweating mechanism is triggered, to cool the body and keep it at its ideal temperature. This phenomenon is calledthermoregulation. The heat will be evacuated in the form of water, called sweat, and eliminated by some 2 million sweat glands, which lodge under the skin. Several situations can increase body temperature:
- Outside heat
- Physical exertion
- Fever
- Alcohol consumption
- Massive calorie intake
- Certain spices (such as those containing capsaicin or piperine)
- Stress
- Certain drug treatments (antibiotics, antihypertensives)
- Certain pathologies (hyperhidrosis, certain cancers, heart and lung diseases)
- Hormonal dysfunction (hyperthyroidism, premenstrual syndrome, hot flashes during perimenopause)
2- The evacuation of toxins
Sweating isdetoxifying. Indeed, the skin, like the kidneys and liver, are emunctorial organs: they are used to evacuate waste and toxins. And although the role of perspiration in this evacuation is minimal, it is not negligible. And for good reason: some toxic elements present in sweat are neither in urine nor in the blood. In other words, the sweating process is essential for the proper functioning of the body. Sweat contains 99% water, but it also contains minerals, antibodies, waste products such as urea, lactic acid, but also some heavy metals(1) or pesticides.
3- The emission of hormones
Finally, perspiration also plays a less well-known role: it carriespheromones. A pheromone is a chemical substance comparable to hormones, which acts as a message between individuals of the same species, in order to influence their behaviors – sexual, maternal, stress, aggression … In humans, the conscious ability to interpret a pheromonal message has diminished. Yet the messages are always unconsciously perceived: the little baby soothed by the smell of his mother; The fresh sweat of a man can improve feminine mood, or even stimulate ovulation …
Does the hammam or the sauna make you lose weight?
You are a fan of the hammam, or the sauna, and you notice that after each session, the number on the scale is lower than your usual weight. Also you are convinced that sweating makes you lose weight. Think again: you may have lost a few grams or even a few pounds. But they correspond to a loss of water, not fat! And you will regain the lost weight as soon as you rehydrate… It is also imperative to drink after each steam bath, otherwise you will dehydrate your body and suffer sometimes dangerous symptoms (weakness, cramps, dizziness, inability to urinate, tachycardia).
On the other hand, the hammam and the sauna are very beneficial to the proper functioning of the body:
- They allow toxins and waste to be evacuated from the body.
- They are an effective way to recover after a sports session
- Sweating encourages the release of endorphins (2) , the “pleasure” neurotransmitters
- Frequent use of saunas – and the resulting sweating, i.e. 4 to 7 times a week, would protect against neurodegenerative diseases (3)
- Sauna practice reduces the risk of cardiovascular disease and high blood pressure (4)
You will therefore have understood: the practice of the hammam or the sauna will give you many benefits, via perspiration, but will not make you lose weight.
Sports-related sweating
Sweating, in itself, does not make you lose weight. There is nevertheless a circumstance where perspiration can be abundant and where fat loss is possible: the practice of sport. But there again, it is a question of making some clarifications.
1- Water loss
Sport will cause sweating. Also, if you weigh yourself after an intense sports session, you will notice fewer pounds on the scale. But this will most likely be the result of water loss caused by sweating, not fat loss. Also, be sure to hydrate yourself regularly during, but also after your sports session.
2- Energy balance
Sport can only help you lose weight if the energy value of your food intake is lower than the energy loss caused by physical activity. To put it simply: if you run for 30 minutes and sweat, then eat a four-cheese pizza as a reward, don’t expect to lose weight.
3- Gain muscle mass
Muscle weighs more than fat. Also, regular and intense physical activity does not necessarily lead to weight loss, quite the contrary. On the other hand, sport has the advantage of gaining muscle mass, to the detriment of fat mass, and accelerating the basic metabolism.
4- Lipolysis
Finally, it is necessary to specify that the body begins to dig into its fat reserves after 45 minutes of physical effort. But beware, here again, it gets complicated: during a long sports session, the body will first draw on sugars, which are easier to transform into energy. If you think you’re cutting back on your carbohydrate intake to trick your body into ‘burning the fat’, you’re on the wrong track. Indeed, your body will first fall back on amino acids, constituents of muscles, to produce energy. You must therefore study the structure of your diet carefully, if you want to lose weight through sport.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.