People are struggling with obesity all over the country, many of which are looking for the best solutions to shed some pounds.
If we look back through the past 50 years, we can see that many people have taken outrageous measures to lose weight. Just think about some of the crazy diet fads that have swept America in the past century.
Victorians were known to eat live tapeworms and turn-of-the-century dieters would chew their food before spitting it out so that they could get the flavor without all of the “negative side effects”.
Though there is still a large chunk of the population that subscribes to strange and sometimes dangerous weight-loss fads, we now have more effective methods of weight loss with proven track records.
By now, you probably know that there are many health benefits to being in the hot tub, though most have never considered hot tub weight loss.
HOT TUBS AND WEIGHT LOSS: DOES IT REALLY WORK?
Short answer: Yes.
Hot tubs have been scientifically proven to help with weight loss, we explain the 3 ways you can lose weight with hot tubs and how it works below.
WHAT ARE THE BENEFITS OF A HOT TUB FOR WEIGHT LOSS?
“Can a hot tub help you lose weight?”
This is a question we get pretty often. Let’s go through some of the ways that many people are using hot tubs for weight loss right now!
LOSING WEIGHT BY REDUCING STRESS
Stress is one of the most dangerous catalysts for dramatic, hormonal inconsistencies.
Cortisol, one of the most significant stress-induced hormones in the body, can be the number one enemy for people that are trying to lose and maintain a healthy weight.
We like to think of Cortisol as the body’s natural alarm system.
It is associated with the fight or flight response when it comes to stressful or threatening situations. There are many ways that it can trigger the system to make weight loss far more difficult.
For starters, cortisol can make a person crave foods that are high in fat and sodium, which are foods that people often use to cope with stressful situations. These foods are also some of the biggest culprits in weight gain.
If cortisol levels are consistently high in the body, the amount of fat in the abdominal region may see a large increase. This is because increased levels of cortisol trigger a fat storage response in the body.
Cortisol is known to reduce testosterone levels, which can prevent your body from building new muscle. If you have more muscle, you can burn calories faster, which in turn, will increase the speed of weight loss. If higher-cortisol levels are preventing you from gaining muscle, you may not only have a harder time losing weight but working out may be more difficult due to longer healing times.
This is where hot tubs can be extremely beneficial. Your body’s muscles are known to relax when you are sitting in warm water. Your breathing also slows down significantly. Put these two things together, and you have a reduction in cortisol levels thanks to decreased stress levels.
If your hot tub is sitting outdoors, this is even better, as you’ll be inhaling fresh air while reducing your stress levels. This has been known to relax the prefrontal cortex, which is the high-level function control center of the brain. In just a few days of soaking in the hot tub for 15 minutes per day, you may be able to lower your cortisol levels by over 15%.
Losing Weight In Conjunction With Injury Recovery
We all know that your diet has a lot to do with your ability to lose weight, though what is equally important is the amount of exercise you take part in. Staying active is a crucial piece of the puzzle, though it can be very difficult if you have an injury that you suffer from. Hot water from a hot tub can help in the road to recovery by temporarily relieving you from pain, promoting the healing process.
One of the best forms of exercise to lose weight is high-impact cardio, such as running or cycling. Unfortunately, these forms of exercise tend to result in injury pretty frequently, injuries that can take a long time to heal. During your time of recovery and inactivity, weight gain can ensue. Luckily for you, improved circulation from time spent soaking in a hot tub can help to speed up the recovery process.
This is because hot water dilates the blood vessels and capillaries, allowing your blood to flow freely through your body. The increase in blood flow results in a more efficient healing process, wherein your circulatory system has a better ability to transport the necessary resources to the areas that need them most.
LOSING WEIGHT IN CONJUNCTION WITH SLEEP
There is no question that many of us struggle with sleeplessness.
We are bombarded with sensory overload every day, so much so that trying to flush it all out to fall asleep at night is becoming increasingly difficult.
This can make the weight loss journey incredibly challenging, as chronic insomnia can have serious negative effects on your hormone levels.
There have been studies out there that suggest hormonal effects are behavioral, as well as physiological. A particular study of a group of individuals showed that sleep-deprived individuals consumed more than 300 calories more than a group of well-rested individuals.
Chronic insomnia is known to increase levels of cortisol, which we now know is a major proponent of weight gain. Chronic insomnia has also been known to elevate ghrelin levels in the body, which can make you feel hungry at any time, making it difficult to maintain a normal eating schedule.
Lastly, chronic insomnia can decrease the levels of leptin in your body. Leptin is there to give you satisfaction when you are finished eating. Without the right amount of leptin in your body, overeating is much easier.
Now the question is,
How is a hot tub able to help you in the fight against insomnia, which in turn, will help you in the fight against weight gain?
Well, we do know that hot water is one of the most effective ways to promote relaxation naturally. Hot tubs can essentially prepare your body for a restful night after a 15-minute soak. Many people turn to alcohol or other substances to help them sleep, which can, unfortunately, ruin your sleep schedule overall. Why not go with a natural remedy that can reduce pain and stress, helping you to find better sleep in a natural way?
HOT TUB EXERCISES FOR WEIGHT LOSS
If you’re looking to get your workout and relaxation time in the same 30 minutes, we recommend trying out some simple hot tub exercises. Low impact hot tub exercises are excellent, as they provide you with muscle tone, injury prevention, flexibility, and of course, weight loss. Here are some of the best hot tub exercises out there:
Torso Crunch - 3 Sets of 20-30 Twists
The Torso crunch can be done while sitting or kneeling down. Submerge your shoulders in the water and cross your arms in front of your torso. While contracting your abdominal muscles, twist your torso slowly from the left to the right. Make sure to exhale during each twist and inhale as your body moves back to the center.
Calf Raises - 3 Sets of 15-30 Reps
Calf raises are one of the easiest and most effective hot tub exercises out there. Start by standing in the center of your hot tub and raise your body up on your toes. If you need some assistance to keep your body balanced, you can tighten your abs or flex your butt. You can also use the wall to stay balanced, though, for max results, we recommend letting go.
Squats - 3 Sets of 15 Reps
Squats can be pretty difficult on dry land, though when you’re in the hot tub, the low impact water resistance can help to provide you with more support while protecting your knees. To perform this exercise, tilt your hips back and extend your arms in front of you to stay balanced. Slowly sit back as if you are sitting in a chair. Once you are halfway down, pause and hold for a few seconds while keeping your abdominal muscles tight. Come up and repeat a few times.
TIPS FOR THE TUB
Soak before dinner and drink an 8oz glass of water prior to your soak. This will help you to avoid overeating during mealtime.
Avoid drinking alcohol while spending time in your hot tub.
Try out some hot tub exercises to stay toned during your weight loss journey.
FAQ
HOW MANY CALORIES DO YOU BURN IN A HOT TUB?
According to Livestrong, a 150-pound person can burn about 17 calories after a 15-minute soak session in a hot tub. Of course, the number of calories burned for any person has to do with their age, gender, and any health-related issues.
HOW EFFECTIVE ARE SWIM SPAS FOR WEIGHT LOSS?
There aren’t many physical activities out there that are as beneficial as swimming. Unfortunately, full-size swimming pools are a serious investment. They take up tons of real estate and require tons of maintenance to upkeep. Swim spas provide the benefit of pools without the size. Plus, they allow for in-depth resistance workouts. Think of swim spas as hot tubs on steroids!
NEXT STEPS
While you may be excited to get a hot tub and get started with your natural weight loss journey, we always recommend consulting a physician or other medical professional before attempting to begin a weight loss routine.
With that said, hot tubs might just be one of the most valuable weight loss tools on the market right now, especially when it comes to the natural weight loss approach.
Plus, there is nothing more relaxing and enjoyable than hanging out in the hot tub with friends, family, or a loved one.
If you’ve been wondering how to use a hot tub for weight loss, we can only hope that this article has given you all the information you need. We wish you the best of luck on your road to a healthier weight!
About The Author
Meredith Kiley
Full-time staff writer at wyllz.com and stay-at-home mom.