In the pursuit of effective weight loss strategies, cold exposure has emerged as a potential contender. And not without reason. Among the many benefits of a cold plunge is its significant impact on metabolism through activation of brown fat.
Still, it’s not a silver bullet, but rather a potential supplement to an otherwise healthy lifestyle covering a balanced diet and regular exercise.
We’ll have a look at the research to parse fact from fiction as we cover the major arguments for and against.
How Cold Exposure Impacts Metabolism & Weight Loss
The central process at play is thermogenesis, or heat generation. As the name implies it is the process by which the body generates heat to retain its core temperature when exposed to cold [1].
Thermogenesis has several tools in the kit to generate heat. Some obvious, like shivers, and others less so, like activation of brown adipose tissue (brown fat) and release of hormones such as norepinephrine and epinephrine, which stimulates passive calorie burning.
Among these, brown fat is widely considered the most significant. Unlike conventional white fat, brown fat can burn calories off other fat deposits to generate heat. In fact, heat generation is its primary purpose.
Brown fat is typically inactive at normal temperatures but becomes active when subjected to cold, and can even increase in volume over time. One study in healthy young men found that brown fat volume increased 45% after exposure to cold for two hours a day for 20 days [2].
Brown fat, alongside the other processes, significantly influence your body’s metabolic rate, which is the rate at which the body expends energy to maintain basic physiological functions, such as breathing, circulation, and cell maintenance, while at rest. That is, the calories you burn for just lying on the couch goes up.
[...] saw a thermogenesis increase of 58% compared to baseline levels, coinciding with a loss of roughly 0.7 kg in fat mass.
The impact on weight loss can be profound. One study measured repeated cold exposure 17°C / 63°F for two hours every day for six weeks and saw a thermogenesis increase of 58% compared to baseline levels, coinciding with an increase of 252 calories burned per day (2.1 calories per minute of exposure) and loss of roughly 0.7 kg / 1.5 pounds in fat mass [3].
Another study in healthy young men found that 6 hours of cold air exposure increased metabolic rate by 15% and significantly increased glucose disposal through brown fat activation, potentially influencing blood sugar levels [4].
As alluded above, brown fat can have a profound impact on diabetes - another significant cause of premature death. A study on men suffering from obesity and type 2 diabetes found that insulin sensitivity improved by 43% after cold exposure, coinciding with increases in brown fat volume and metabolic activity.
While the benefits sound enticing, there is a but…
Feasibility of Cold Exposure for Weight Loss
Despite the promising aspects of cold exposure-induced thermogenesis, its effectiveness as a significant contributor to weight loss is not without practical challenges.
Feasibility of Exposure Times
One notable counterargument is the practicality of sustained cold exposure. Most studies on the correlation between cold exposure and thermogenesis subject their participants to cold for prolonged periods of time, typically 2 hours or more.
Spending extended periods in cold environments is neither comfortable nor feasible for most people. But some studies indicate that even brief bouts of cold exposure can activate brown fat for 3-24 hours post-exposure [5].
While the brown fat activity diminishes over this time, using the results from the study cited earlier, it is reasonable to suggest even brief exposure can induce burning of ~100 calories, a ~5% increase in your daily energy expenditure.
Impact on Activity Level
Another significant and real argument is related to activity level. When we feel cold we tend to huddle up rather than move around, which is counterproductive if the goal is to burn calories.
This, meanwhile, is only really an issue for prolonged exposure. A quick cold shower or ice bath, if anything, would have most people getting more physically active to get warmer. Most would also find a cold shock to give them a jolt of energy.
Impact on Appetite
Finally, an often overlooked but equally relevant critique is cold exposure’s impact on your appetite, as it can stimulate the production of ghrelin, often referred to as the "hunger hormone". This is not an entirely unnatural response as your body expends energy to generate heat, leading to an increase in appetite to replenish the expended calories [6].
"[...] the group exposed to cold water averaged 877 calories, nearly 50% more than the neutral water group"
One study subjected two groups of men to 45 minutes of exercise in cold water and neutral water. When given free reign to eat as much as they liked post-exercise, the group exposed to cold water averaged 877 calories, nearly 50% more than the neutral water group [7].
Summary
Cold therapy stands as a potential strong tool in your weight loss toolkit. But while ice baths may support an overall lifestyle change, they are not a magic bullet for weight loss. It should be combined with other healthy lifestyle changes, including diet quality and exercise.
While the calorie burn in itself is modest, at less than 5% of your daily energy expenditure, there are other benefits of regular cold exposure that makes it an invaluable practice.
If want to explore the implementation of cold exposure into your daily routine, check out our ice bath routines guide where we provide an overview over best practices in cold exposure.
If you're completely ready to take the plunge, you can also explore our review of the best value and premium ice bath picks.
Frequently Asked Questions
How Can I Use Cold Therapy to Boost My Metabolism?
Cold therapy triggers thermogenesis, boosting brown fat activity and metabolic rate. This forces your body to work harder, burning calories to maintain body temperature, and enhancing overall metabolism. While cold exposure can help promote weight loss, it is not a replacement for exercise and a balanced diet, rather a supplement.
What Are Some Tips For Using Cold Therapy to Lose Weight?
Start gradually, exposing yourself to mild cold and gradually increasing exposure duration. Combine cold therapy with a balanced diet and regular exercise for optimal results. Stay consistent, monitor your progress, and consult a healthcare professional for personalized advice on integrating cold therapy into your weight loss journey.
Are Cold Showers Good for Weight Loss?
Cold exposure modestly influences fat burning and metabolism, to the tune of less than an estimated 100 calories per day. But while cold showers has other health benefits, it is not an effective stand-alone strategy for weight loss, and should be accompanied by exercise and a balanced diet.
How Does Cold Exposure Influence Weight Loss?
Cold exposure activates thermogenesis and brown fat, leading to increased metabolic rate and calorie burning. Brown fat, unlike white fat, burns calories to generate heat. This process can substantially increase the body's energy expenditure, contributing to weight loss.
Can Ice Baths Improve Metabolic Rate?
Yes, ice baths can improve metabolic rate through the activation of brown fat. This leads to an increase in calorie burning even during rest. Studies have shown that repeated cold exposure can increase thermogenesis by 58%, boosting daily calorie burn and aiding in fat loss.
Are Ice Baths Beneficial for Diabetic Patients?
Cold exposure has shown positive effects on diabetic patients, improving insulin sensitivity by 43%. This improvement is associated with increased brown fat volume and metabolic activity, suggesting potential benefits for managing diabetes alongside weight loss.
What Are the Practical Challenges of Using Cold Exposure for Weight Loss?
While effective, cold exposure for weight loss faces practical challenges. Sustained cold exposure, typically required for significant thermogenesis, is not comfortable or feasible for many. However, even brief cold exposure can activate brown fat for several hours post-exposure.
Does Cold Exposure Affect Physical Activity Levels?
Cold exposure might lead to reduced physical activity, as people tend to huddle up in cold conditions. However, this is primarily an issue with prolonged exposure. Shorter cold showers or ice baths can actually invigorate and increase physical activity as the body warms up.
How Does Cold Exposure Impact Appetite?
Cold exposure can stimulate the production of ghrelin, the "hunger hormone," potentially increasing appetite. This increase compensates for the energy expended in generating heat. Studies have shown that cold water exposure can lead to higher calorie intake compared to neutral conditions.
What Is the Overall Impact of Cold Exposure on Weight Loss?
While cold exposure, including ice baths, can boost metabolism and aid in weight loss, it's not a standalone solution. It should be part of a holistic approach, including diet and exercise. The calorie burn from cold exposure is modest, making up less than 5% of daily energy expenditure, but it offers additional health benefits.
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