It is true that cold plunging or cold water immersion (CWI) is most popular for its anti-inflammatory benefits, muscle recovery, and enhanced immune system, another wellness it offers is improved metabolism which leads to weight loss.
Cold plunging to lose weight is possible because low temperature activates certain parts of your body which can lead to weight loss. During an interview with Dr. Susanna Soberg on the Huberman Lab Podcast, she explains that only 11 minutes of cold water immersion in divided sessions per week provides the benefits of brown fat activation.
Let's discuss a bit of what the Soberg Principle is, this simply means “to end on cold”. It enhances the metabolic properties of your body and forces it to reheat on its own. Cold plunges also help turn your white fat into brown fat.
The Amount of Burned Calories When You Do a Cold Plunge
A study published in the Journal of Strength and Conditioning Research revealed that a 3-minute cold water immersion could boost your metabolic rate by a whopping 350% compared to just resting. Now, while that increase in metabolism only lasts about 30 minutes, it’s still a nice little calorie burn, with researchers estimating around 8 calories to 9 calories burned per minute during the plunge.
At first glance, 8 calories to 9 calories per minute might not seem like much, but over time, it can really add up. Let’s say you take a 10-minute cold plunge on a daily basis—that's about 80 calories to 90 calories burned per session, which totals around 560 calories to 630 calories a week!
Though it's not enough to fuel major weight loss on its own, regular cold plunges can be a great complement to your weight loss plan when paired with exercise and a healthy diet.
How Often Should You Take a Cold Plunge for Maximum Results?
Keep in mind that finding the right frequency is key to maximizing results without overwhelming your body. If you're a beginner, it’s usually best to start slow, you may want to consider taking a cold plunge in the morning or night 2 times to 3 times per week. This gives your body time to adjust to the cold and helps you avoid feeling overworked or burnt out. Now, as you become more comfortable and accustomed to the practice, you can gradually increase the frequency, but the goal is to establish a routine that balances regular plunges with proper recovery time.
Consistency is where the magic happens. Like any other wellness habit, whether it’s hitting the gym or eating clean, regular cold plunges will deliver the best results when they’re part of your routine. Your body adapts over time, becoming more efficient at tapping into benefits, like improved circulation, reduced inflammation, and boosted metabolism. So, if you’re serious about reaping the rewards, make cold plunging a regular part of your schedule and stick with it.
Factors That Influence Cold Plunge Frequency
There's no cookie-cutter answer when it comes to cold plunge frequency because it depends on factors like your fitness level, body composition, and personal goals. If you're more active or have a higher muscle mass, you might be able to handle more frequent plunges without feeling drained. However, if you’re just starting your fitness journey, a less frequent routine may work better while your body adjusts.
Your lifestyle and specific targets also play a role in determining how often you should do cold plunges for weight loss. If you’re using cold water immersion to complement your weight loss efforts, your routine might look different from someone using plunges for recovery after intense workouts. The key here is to tailor your schedule to your individual goals.
Above all, listen to your body. It’ll tell you when it’s time to amp up the plunges or when you might need to ease off. Maybe you’re feeling energized and ready to dive in more often, or perhaps your muscles feel fatigued, signaling that it’s time to slow down. The most important thing is staying in tune with how you feel and adjusting your routine accordingly.
Incorporate Cold Plunges with Other Weight Loss Strategies
Cold plunges can be a fantastic addition to your weight loss journey, but they're most effective when paired with other healthy habits. For optimal results, consider integrating cold plunges with a balanced diet that supports your weight loss goals. Eating nutrient-dense foods while keeping your caloric intake in check is a great way to complement the fat-burning effects of cold plunges. When combined with regular exercise, cold plunges can boost your metabolism and enhance fat-burning potential, thanks to the way cold therapy activates brown fat tissue.
Whether you choose to take a cold plunge in the morning or night depends on your routine and preferences, but each time of day has its own benefits. Morning plunges can kickstart your metabolism and leave you feeling energized, while evening plunges may help with muscle recovery and relaxation after a long day. Remember that rest and recovery are just as crucial to your weight loss journey as cold plunges and exercise. Make sure you're getting enough sleep and downtime to allow your body to repair and rebuild, which will ultimately help with long-term weight loss.
Jewelry entrepreneur Pamela Love has been doing cold water immersion since she gave birth, and has experienced the ultimate benefits which include feeling amazing—she emphasized how exhilarating and refreshing it is.
Common Mistakes to Avoid with Cold Plunge Frequency
While cold plunging is a powerful tool in your weight loss journey, it's easy to fall into the trap of overdoing it. Pushing yourself too hard too fast can lead to burnout, which may cause fatigue, muscle soreness, and even impact your immune system.
Another mistake is misaligning your cold plunge routine with other health practices. If you're not balancing it with proper nutrition, exercise, and rest, the benefits of cold plunges may be diminished. For example, skipping meals or not allowing adequate recovery time between plunges can sabotage your efforts to lose weight.
Ready to Cold Plunge for Weight Loss?
Patience is key, gradually increasing frequency over time allows your body to adapt, ensuring that you can continue reaping the benefits without risking your health.
Cold plunge therapy is your next step to ramping up your weight loss journey while boosting your overall wellness. Our premium cold plunge tanks are crafted for comfort, durability, and maximum results.
Why wait? Dive into a healthier, fitter you today! Visit Renu Therapy and make your cold plunge to lose weight a reality!
