Recently updated on September 23, 2024 at 12:15 p.m.
Cryotherapy is gaining ground as a trendy weight loss method, offering the promise of reduced fat and increased metabolism. Imagine walking into a room as cold as -130°C and coming out with the ability to lose stubborn fat. This once-exclusive treatment is now available beyond high-end clinics, even reaching home facilities.
But does cryotherapy really help with weight loss? The short answer is yes, although it’s not a silver bullet. It works best when paired with healthy habits. Here’s how cryotherapy works and what it can do for your weight loss journey.
What is cryotherapy for weight loss?
Cryotherapy, in weight loss, involves exposing the body to extremely cold temperatures to trigger physiological responses that can help reduce fat.
The process may involve whole-body cryotherapy, in which you enter a chamber filled with air cooled to -100°C or below, or localized cryotherapy, which targets specific areas like the abdomen using devices which cool the skin and underlying fat cells.
The idea behind cryotherapy for fat loss is that intense cold stimulates the body’s metabolism, burns calories and activates brown fat, a type of fat that generates heat and burns energy when you are cold.
Additionally, targeted cold treatments like cryolipolysis (also known as “fat freezing”) can directly shrink fat cells in specific areas without surgery. Cryotherapy isn’t just about cold: it involves harnessing the body’s natural responses to cold exposure to promote fat reduction.
How effective is it?
Cryotherapy comes in different forms, each with varying effectiveness for weight loss. Here’s what each type entails and what you can expect:
Whole Body Cryotherapy (WBC)
Whole body cryotherapy involves entering a chamber where your entire body is exposed to temperatures as low as -140°C for 2 to 5 minutes. This method is popular among athletes for recovery and has gained traction due to its potential weight loss benefits, particularly due to its ability to boost metabolism and reduce inflammation.
A study of postmenopausal women with metabolic syndrome found that 20 sessions of WBC significantly reduced abdominal obesity. During the study, participants saw a reduction in waist circumference, body fat percentage and abdominal fat after daily 3-minute sessions at -130°C.
Another study on whole-body cryotherapy highlighted its effectiveness in improving recovery, reducing inflammation and contributing to fat reduction, highlighting its benefits when used consistently over several weeks.
These results suggest that while WBCs are not an instant solution, regular sessions can help reduce stubborn fat, especially when combined with a balanced diet and exercise.
Localized cryotherapy (Cryolipolysis)
Localized cryotherapy, commonly called cryolipolysis or “fat freezing,” specifically targets fatty areas like the stomach or thighs using devices that cool and destroy fat cells without damaging surrounding tissue.
This non-invasive technique is valued for its effectiveness in reducing spots, especially for stubborn abdominal fat that does not respond to traditional methods.
Research on cryolipolysis shows that people typically see a 10 to 25 percent reduction in fat thickness within two to four months.
Another study found that a single session can reduce both types of abdominal fat: fat just under the skin (subcutaneous) and fat deeper around the organs (visceral) in 12 weeks. This makes cryolipolysis a great option for effectively targeting stubborn fatty areas.
Cryolipolysis works by triggering the body’s natural fat elimination processes, gradually eliminating damaged fat cells over time.
For those suffering from specific fatty areas, such as the lower abdomen, cryolipolysis provides a targeted, non-invasive alternative that can significantly improve body contouring efforts when combined with a healthy lifestyle.
Cryofrequency
Cryofrequency is an advanced technique that combines radiofrequency and cold, allowing it to target deeper fatty layers while firming the skin. This dual-action approach promotes fat loss and improves skin tone, making it popular in aesthetic treatments for fuller results.
A study on cryofrequency showed that this method resulted in significant fat reduction, especially when combined with other technologies like ultracavitation. Participants reported notable improvements in localized fat thickness and skin firmness after just a few sessions, highlighting the added benefits of the combination of cold and radiofrequency.
Traditional cold exposure
Traditional cold exposure includes methods such as cold showers, ice baths, and spending time in cold weather. These approaches may slightly boost metabolism by activating brown fat and increasing calorie burning, but their impact on fat loss is minimal compared to professional cryotherapy.
Although cold exposure may complement other weight loss efforts and improve overall well-being, it alone is unlikely to result in significant fat reduction. These methods focus more on improving the metabolic response rather than providing targeted fat loss like cryolipolysis or whole body cryotherapy.
How exactly does cryotherapy help you lose weight?
Cryotherapy promotes weight loss through several key mechanisms, although more research is needed to fully understand how it works:
- Activation of brown fat: Brown fat is different from regular white fat which stores energy. Brown fat burns calories to generate heat when you are exposed to cold, helping to increase energy expenditure. This process, called thermogenesis, is a natural response to exposure to cold and plays an important role in fat burning.
- Thermogenesis: When your body is exposed to extreme cold, it works harder to maintain its core temperature. This increase in metabolic activity allows you to burn calories, even after the session is over. The body’s effort to keep warm can continue to burn energy for hours, contributing to overall calorie expenditure.
- Increased metabolism: Exposure to cold can boost metabolism, meaning your body burns more calories at rest. This boost helps support weight loss, especially when combined with a healthy diet and regular physical activity.
While these mechanisms are promising, more research is needed to understand the long-term impact of cryotherapy on weight loss and how to optimize it for better results.
Cryotherapy for fat loss at home: what can you do?
If professional cryotherapy is not accessible, you can always try cold exposure at home with a few simple methods. Cold showers, ice baths, and spending time in cold environments can slightly boost your metabolism by making your body work harder to stay warm. Although these methods are not as powerful as professional cryotherapy, they can still help burn a few extra calories.
For a greater impact, consider combining exposure to cold at home with regular physical activity and a balanced diet. You can also lower the thermostat or wear lighter clothing in cooler temperatures to improve the effects of cold exposure.
Although at-home methods don’t directly target fat like cryolipolysis, they can be a convenient way to support your overall weight loss efforts. If you want to go further, you could even invest in a cryotherapy chamber for home use, but the price is higher.
Does cryotherapy for weight loss have side effects?
Cryotherapy generally has fewer side effects than other fat reduction methods, but some minor side effects may still occur. The most common include temporary redness, tingling, numbness, or mild discomfort in the treated area, which usually goes away on its own.
It is important to follow professional advice and ensure treatment is carried out correctly to avoid complications.
Always consult a certified practitioner before undergoing cryotherapy to minimize risks and ensure you get the most effective results.
Wrap it all up
Cryotherapy offers a new approach to weight loss using extreme cold to boost metabolism, target stubborn fat, and improve overall fat loss efforts. While it’s not a quick fix, it can be a great addition to your routine when combined with a healthy diet and exercise. The key is consistency and understanding that results take time.
Whether you try a cryogenic chamber, spot fat freezing, or simply incorporate cold exposure at home, cryotherapy can help you on your weight loss journey when used thoughtfully and safely.