The physiological mechanism and water excretion principle of weight loss through sweating

Why does sweating help with weight loss?

To answer this question, we must first clarify a few related issues. First, we know that water makes up a large proportion of the human body. In a normal person nearing their ideal weight, cells and bones account for about 25% of body weight, fat about 15%, and water about 60%. Even when a person becomes obese, although the proportion of fat increases, the proportion of water remains above 60%.

When a person jumps into a bath at around 42°C for a few minutes, their blood temperature rises to around 38°C. At this point, the person begins to sweat, and the body easily loses water through sweat. This leads to weight loss.

Simultaneously, sweating from a warm bath removes external heat from the body. In summer, when the weather is hot, we feel cool after sprinkling water on a scorching courtyard because the heat of vaporization is dissipated as the water evaporates from the ground. Generally speaking, each milliliter of water loses approximately 0.58 calories of heat when it vaporizes. Similarly, each milliliter of sweat loses 0.58 calories of heat when it dries on the skin. Considering that an obese person's body surface area is generally over 1.6 square meters, the amount of heat lost during the vaporization of their sweat is considerable, thus contributing to weight loss.

Furthermore, taking a warm bath increases the rate of breathing and the amount of air inhaled and exhaled, allowing the body to absorb a significant amount of oxygen. While the volume of breath per breath may not increase dramatically due to water pressure, a hot bath can nearly double the volume of breath before bathing, consuming 80-90% of the oxygen and thus burning energy. This also contributes to weight loss.

What should be noted about the sweating weight loss method?

While this weight loss method is painless and effective, and has been widely used in some places, it is not suitable for everyone. Generally, the following points should be noted:

(1) A medical examination is necessary before using this method. It is not suitable for those with high blood pressure or heart disease. It is also unsuitable for those with low blood pressure. Anemic patients should also use it with caution.

(2) This method is suitable for long-term weight loss. Don't try to lose weight too quickly. Losing 4-5 kg ​​in three to five days is unrealistic and may even be detrimental to appearance. Of course, well-trained athletes don't need to worry.

Therefore, this method is most suitable for well-trained athletes.

(3) For sweating weight loss, repeated hot baths are necessary. Initially, the frequency should be low, no more than 2-3 times a week. After getting used to it, the frequency can be increased as appropriate. A weight loss of 1 kg per week, and no more than 3-4 kg per month, is ideal. At this rate, the patient will not experience any pain.

(4) Even if you are very thirsty after showering, do not drink too much water at once.

(5) This method is best used in conjunction with exercise and three or more other weight loss methods to reduce calories by approximately 1000 calories per day. If you only rely on dieting to lose 1000 calories from food alone, it's unbearable. However, if you combine the calories lost through sweating and exercise, then you don't need to worry.