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Do cold showers help lose weight?

The Island

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April 22, 2025

In an age where wellness hacks and biohacking trends dominate social media, cold showers have made a chilly comeback. Promoted by fitness influencers, athletes, and even Silicon Valley entrepreneurs, the practice of taking cold showers is said to offer a variety of health benefitsincluding weight loss. But how much truth is there to this claim? Can a few minutes of shivering under cold water really help shed unwanted pounds?

Let's dive into what science has to say.

The idea that cold showers could aid in weight loss stems from how our bodies respond to cold temperatures. When exposed to cold, the body works to maintain its core temperature through a process called thermogenesis, which burns energy. This response can slightly increase the number of calories burned.

There are two types of thermogenesis: shivering thermogenesis which occurs when muscles contract to generate heat and non-shivering thermogenesis, which involves a special kind of fat known as brown adipose tissue, or brown fat.

Unlike white fat, which stores excess calories, brown fat burns energy to produce heat. In fact, brown fat has been shown to be metabolically active and plays a role in how our bodies handle cold exposure. A 2009 study published in the New England Journal of Medicine found that individuals with more active brown fat burned significantly more calories when exposed to cold than those with less.

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