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The Power of Ice Baths and Weight Loss

Ice baths and Weight Loss

Weight Loss and Cold Plunging – who would’ve thought!  But when it comes to achieving fat loss, people explore various avenues.

Remember, the weight loss industry is a billion-dollar-plus empire of all sorts of potions and lotions but have you considered Ice Baths and Weight Loss?

Apparently, it’s a thing!

So, as a former Nutritionist, I would have to say conventional ways of managing weight through a balanced diet and exercise still is my preferred option for long-term weight management.

However, there’s one unconventional method that has been gaining attention in recent years.

Ice Baths for Weight Loss

While it might sound like a chilling experience (see what I did there…) plunging in ice-cold water can offer a unique approach to boosting your metabolism. It burns calories and therefore could aid in your weight loss journey.

Let’s delve into the world of ice baths and the potential to help you shed those extra kilograms.

Understanding the Ice Bath Concept

What Are Ice Baths

Ice Baths, also known as cold water immersion therapy, cryotherapy, or cold plunge therapy – or whatever phrase you want to use, involves submerging your body in cold water, typically between 10 degrees Celsius to 15 degrees Celsius for a specific duration.

This therapeutic practice has been used for centuries and in different forms, from ice-cold rivers to modern-day purpose-built ice baths, like the Freeze Tub Solo Ice Bath and Pro. 

In recent years, this has gained popularity among athletes, fitness enthusiasts, and those looking for unconventional, or alternative ways to optimise their health and Ice baths certainly have provided the evidence to suggest there are strong health benefits.

The Science Behind Ice Baths

The primary idea behind ice baths for weight loss lies in the body’s reaction to extreme cold when exposed to cold water your body experiences vasoconstriction, the process in which blood vessels narrow to conserve heat.

As a result, your blood flow temporarily decreases, and your heart rate slows down. This natural response can have several benefits for weight management.

Win Hof, also known as the IceMan is a world-renowned speaker on ice therapy. He has the ability to withstand cold environments for long periods of time while keeping his body and mind in a calm and zen-like state.

Win Hof teaches people at his training facility, and don’t expect a beachfront bure with a pool, the benefits and all the science behind ice baths you can find more information on Science and Ice Baths on our blog.

Ice Baths and Weight Loss: The Connection.

Boosting Metabolism

One of the most significant advantages of ice baths for weight loss is the ability to boost your metabolism when you submerge yourself in cold water, your body has to work harder to maintain its core temperature – this is the shivering part.

This extra effort burns calories and can help increase your metabolic rate over time. So before you want to warm up, take the time to shiver for a few additional minutes and allow your body to naturally warm up.

Calorie Burning

The process of thermogenesis, which is the production of heat in response to cold environments, requires energy – essentially, thermogenesis is increasing the rate at which your body burns fat, and this energy comes from the calories stored in your body.

Therefore, taking regular ice baths can lead to increased calorie expenditure, which in turn, potentially adds to your weight loss efforts by metabolising brown fats.

We do recommend (strongly) that you do incorporate, exercise and a healthy eating approach to maximise your weight loss results.

Reducing Inflammation and Stress

As well as overeating, both inflammation and stress are known factors that contribute to weight gain. When we’re stressed, we tend to eat more right?

Ice baths have been shown to reduce inflammation by decreasing the production of inflammatory cytokines. The cold water immersion can trigger the release of endorphins, which act as a natural stress reliever, potentially curbing stress-related eating habits.

Safety First

Before you start taking ice baths for weight loss, it’s crucial to prioritise safety. Always consult with a healthcare professional, especially if you have underlying health conditions, such as heart problems, which can trigger some heart-related issues caused by cold exposure.

Start Slowly

If you are new to ice baths, begin with shorter sessions and gradually increase the duration as your body adapts stop remember safety and comfort should be your top priority.

As your body gets used to the cold you can start to add ice for added benefits to cold exposure.

Post Ice Bath Care

After an ice bath, warming up your body is essential and you can do this by wearing warm clothing, drinking hot beverages, or taking a warm shower.

This helps prevent any adverse reactions to sudden temperature changes but don’t forget, however, that shivering after an ice bath for five to seven minutes is both beneficial for weight loss as well as furthering the benefits of cold exposure.

The Verdict on Ice Baths and Weight Loss

While ice baths can be a valuable addition to a vital strategy, it’s essential to remember that they are not a magic solution.

Weight loss is a complex process influenced by a variety of crucial factors. Diet of course plays such an important role in weight and if you solely use ice as a means for weight loss you may find you don’t get the best results.

Using ice baths regularly in addition to moderate to high exercise, and adjusting your diet you should start to see effective weight loss results.

Let us know how you get on and your thoughts on this.


  • Dale Folland

    Dale is a seasoned Nutritionist with over two decades of experience in the health and wellness industry. His expertise has been sought after by elite groups such as NZ SAS Soldiers and NZ Fire Service, where he has contributed to optimising their performance and well-being. Dale is also a renowned speaker and educator and his work has been recognised in publications like the Daily Mail and various US media outlets.

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