When the weight loss journey reaches a stalemate, many people start looking for “unconventional” methods to wake up the body. One of the most talked about trends is cold exposure therapy. It’s not just about taking a cold shower after exercise, it also includes ice baths, ice baths, and even professional cryotherapy sessions.
Does cold exposure therapy really help you lose weight?
Here are the basics:
1. How it works
Our bodies have two main types of fat: white fat and brown fat. White fat is a form of fat that stores energy, often causing overweight. Unlike white fat that stores energy, brown fat is responsible for generating heat to keep the body warm. When exposed to cold, brown fat is activated, increasing the rate at which calories are burned. This process is called non-shivering thermogenesis. This means that even when you’re not shivering, your body still has to expend energy to maintain a stable temperature.
Recent research has also shown that people who are regularly exposed to cold have higher levels of brown fat activity, and are better able to regulate blood sugar and blood lipids. This makes cold therapy an attractive option for those looking to improve their metabolism.
2. Take a cold shower
You don’t have to start with an ice bath, you can start with a cold shower for 1–2 minutes at the end of your shower. This is an accessible way to help your body get used to it and also bring a feeling of alertness and refreshment after the shower. Some studies show that maintaining this habit every day can increase brown fat activity and improve energy metabolism.
Some people share that taking a cold shower helps them feel more alert in the morning, reduces stress after a long day, and even significantly improves their mood. This is the safest and easiest step for beginners.
3. Ice bath or cryotherapy (advanced level)
For those who are used to the feeling of cold, soaking in an ice bath for a few minutes or experiencing cryotherapy (exposing to extremely low temperatures for a short time) can bring more obvious effects. However, this method requires careful preparation and is not suitable for everyone, especially those with cardiovascular disease, blood pressure or circulatory disorders.
Important note
Cold exposure is not a “miracle” that helps you lose weight immediately, but it can be a small “push” to break the stagnation in the weight loss process. It is important to proceed slowly, safely and listen to your body’s reaction. If you feel excessive shaking, dizziness or discomfort, stop. And before trying strong therapies such as cryotherapy, you should consult a doctor.
Other benefits of cold therapy
In addition to supporting metabolism and burning calories, cold therapy also brings many other benefits:
- Improved blood circulation: When exposed to cold, blood vessels constrict; when warmed, blood vessels dilate. This process is like a “gymnastic” exercise for the circulatory system, helping to improve blood circulation.
- Reduced inflammation and pain: Athletes often use ice to reduce swelling after injury. Whole-body cold therapy has a similar effect, reducing inflammation and supporting muscle recovery.
- Improved immune system: Some studies show that regular cold exposure can increase the number of white blood cells, thereby improving the ability to fight disease.
- Positive effects on the mind: Cold showers are said to help the body secrete more endorphins (happy hormones). Many people also use it as a natural way to improve mood, reduce anxiety and mild depression.
In summary, Cold Exposure Therapy is an interesting approach that is gaining popularity among health and weight loss enthusiasts. From daily cold showers to modern cryotherapy, all are based on the principle of activating brown fat to increase its ability to burn calories. Although it is not a substitute for a healthy diet and regular exercise, when combined properly, this therapy can become a new strategy on your path to sustainable weight loss.
