How many calories do you burn using an infrared sauna blanket, and do they work for weight loss? Also, how often should one use an infrared sauna blanket?

Infrared sauna blankets use infrared light to penetrate the skin, heating the body from the inside out, rather than just warming the air around you like traditional saunas. This deep heat can raise your core body temperature, leading to an increased heart rate and sweating. While the sweating induced by infrared sauna blankets can lead to a temporary reduction in weight, this is mainly due to water loss rather than fat loss.

The number of calories burned during an infrared sauna blanket session can vary significantly, influenced by various factors. Some research suggests you might burn between 200 to 600 calories during a typical 30- to 45-minute session. This range is similar to what you might burn during moderate-intensity exercise like brisk walking or light jogging. However, the actual calorie burn depends on your body’s response to heat, your overall metabolism, and how long and often you use the blanket.

For beginners, starting with shorter sessions—around 15 to 20 minutes, two to three times a week—can help your body adjust to the heat without overburdening your system.

Studies show that a 30-minute session in an infrared sauna blanket can burn upwards of 500 calories, aiding weight loss when combined with diet and exercise. It is recommended to use an infrared sauna 2-3 times a week for weight loss. The increased body heat causes sweating, which releases toxins and burns extra calories even after leaving the sauna. Many of my patients who have lost significant weight through diet and exercise use infrared sauna blankets to tighten loose skin and accelerate their weight loss.

However, sauna use may not be suitable for everyone. Those with certain medical conditions, such as high or low blood pressure, should consult their doctor first. Staying hydrated and limiting sauna time to 10-15 minutes initially is important for safety and comfort.

The calories burned in an infrared sauna blanket will vary subjectively with a person's weight, duration, and intensity of infrared heat. Most studies established that around 400–600 calories are burned within an hour's use.

Another study showed that, on average, 100 kilocalories were incinerated during a 10-minute session for those participating. And if this track extrapolates to one hour, this is approximately 600 kilocalories burned. Of course, the important part is that these are mostly estimations, and actual results may vary from person to person.

Infrared sauna blankets provide one very easy way to lose weight. When used in conjunction with a healthy diet and regular exercise, you might be set in the right direction. But one should not forget that infrared sauna blankets do not burn fat themselves.

The frequency of use depends on the individual's goals and tolerance. Most experts recommend starting with sessions of 20-30 minutes and gradually increasing to 45-60 minutes as one builds up one's tolerance to heat.

The infrared sauna blanket can be used 3-4 times per week for weight loss and overall health benefits. However, one must always listen to one's body based on comfort level and recovery needs.