Cold plunges are experiencing a surge in popularity, featured in wellness blogs, social media feeds, and backyards transformed into DIY ice bath havens. This trend aligns with various rituals of bodily optimisation and overall self-improvement. Advocates claim that cold plunges boost energy, enhance focus, and even promote fat burning.
But is this merely the post-plunge euphoria speaking, or is there legitimate science supporting these claims? As more individuals willingly immerse themselves in freezing water, we must ask: Can the cold genuinely contribute to weight loss? Let’s break the ice on this chilly trend, shall we?
So, Does Cold Plunging Help Lose Fat?
Cold plunges aren’t just one of the wellness industry’s latest trends; they’re also scientific, particularly when it comes to fat loss. Though any one ice bath only burns about 10- 20 calories for 10 minutes, the long-term impact could be greater.
The answer lies in brown adipose tissue (BAT), a type of fat that burns energy to produce heat. Exposure to cold stimulates BAT, which could bump up your resting metabolic rate. A review published in 2024 in Nature Review Endocrinology notes that cold exposure induces the conversion of ‘white fat’ to ‘brown fat’, or ‘beige fat’. Cold plunges may also boost insulin sensitivity and glucose metabolism, both tied to how well your body stores or burns fat.
That said, cold exposure is not a silver bullet for burning fat. It works best when used in combination with a healthy diet and regular exercise.
What Happens After 30 Days of Ice Baths?
Cold water baths every day for a month could work wonders for your health. Studies have shown the following:
- Fat-burning & metabolism: Cold plunges turn on brown fat (BAT) to burn calories and rev up your metabolism
- Improved mood and focus: Cold plunges increase alertness and decrease anxiety
- Better sleep: Cold plunges may help you sleep better when done regularly
- Stronger immunity: Cold plunges are associated with fewer flu surges and build on immune resilience
How Many Calories Does a Cold Plunge Burn?
By itself, one cold plunge is not going to torch a dramatic number of calories. A 10-minute cold shower (at about 10–15° Celsius or 50–59°F) is thought to burn off 10 calories, maybe 20, depending on your body’s size, the temperature and how much you shiver.
But the true fat-burning potential comes in how your body responds to repeated cold exposure. Routine cold plunging may turn on brown adipose tissue (BAT), a fat that, instead of storing energy, burns it to produce heat. Long-term, this can increase your resting metabolic rate, which can lead to more calories burned throughout the day.
So, while a single dip won’t replace a workout, frequent cold exposure might lead to a small but significant boost in calorie expenditure, particularly if you lead a relatively healthy lifestyle along with regular rest and cross-training.
Interested in more mind-boggling health articles? Here’s one; Why Can Diet Soda Cause Diabetes? It’s Diet?
Do Cold Plunges Burn Fat?
While a cold plunge may support your metabolism, it’s just one part of a bigger picture that includes diet, exercise, and overall lifestyle. Think of it as a helpful tool, not a magic fix. For long-term results, consistency across all areas of your health is what truly makes the difference.
