Advertising
Advertising

Published on May 17, 2018

Does Sweating Burn Fat? Find out the Truth Here

Does Sweating Burn Fat? Find out the Truth Here

When I was training martial arts years ago, there was a guy training while wearing a huge insulated jacket in the gym. It was 25 degrees outside. He was trying to slim down for a fight he would have 3 months from then. He was sweating like a pig (speaking about the iron ore smelting,[1] of course). In the training session, you felt sweat from this guy dropping on your face. That guy honestly thought that losing sweat means losing fat.

Does sweating burn fat? I wish I would’ve had the necessary knowledge back then, because if so, I could have told him that it doesn’t work this way.

Why we sweat

We sweat to minimize body temperature. Our body tries to be on a constant 37°C body temperature with slight fluctuations during the day. At this temperature, the enzyme activities of your body work the best.

Once your body exceeds these comfortable 37°C, it activates your sweat glands. You start to lose water along with salts, sugar and tiny amounts of waste products. You have about 2 to 4 million sweat glands in your body that cool you down.

Advertising

The amount you sweat heavily depends on your genetics. The temperature and humidity level does influence your sweat rate, but so does your gender, age and fitness level.

You sweat more in heat and humidity, but that doesn’t mean you’re burning more calories or fat. It simply means your body has to release perspiration to bring your body temperature down. People with a higher amount of body fat tend to sweat a lot more because they have a greater amount of body mass to cool down.

Sweat and body fat

Fat gets released from fat cells to provide your body with energy. Your body breaks down the fat into its parts — fatty acids and glycerol — which are then metabolized.

Fat is quite hard to metabolize, but it’s possible. Read this article to see how I’ve lost my body fat or get in contact if you’re looking for a coach. The more energy you need, the more your body pulls from your fat cells. The bodily function that causes you to use fat for energy operates independently of the one that causes you to sweat.

Advertising

Purposefully exercising in a hot or humid environment doesn’t mean you’re working harder to burn more fat. You’re simply raising your body temperature to a point that prompts you to sweat more.

When I was younger, I also thought that sweating increases the rate of body fat that you burn. If you sweat more, it simply means that you’re working harder, am I right?

But we have to realize that sitting on a beach on a 100-degree day doesn’t require a lot of energy and doesn’t use notable amounts of fat. You sweat because your body is just in need of serious thermoregulation.

On the other hand, when you work hard in sub-zero temperatures such as jogging in winter, you still burn fat even if your body doesn’t sweat as much to cool you down.

Advertising

Weight loss or just water gone?

You may notice that after a shirt-drenching workout, the number on the scale has gone down. You haven’t dropped a few pounds of fat, but you have lost a fair amount of fluids. This is also why training with a jacket can make sense for a martial artist to lose weight short-term (to fit the right weight-class), but not months ahead of the competition.

But for normal people looking to get fit, you should replace that lost weight with water or a sports drink to avoid dehydration.

If you enter a workout dehydrated, you may not sweat at all. Your body increases in temperature but is unable to cool down efficiently again. This results in a decreased ability to perform. This is also why hydration is critical to reaching your performance goals.

Consume about half a litres until you begin a workout and at least 0.3 litres every 20 minutes during the workout session. In the end, you can drink 0.5 litres again (this might also help in muscle buildup).

Advertising

Pro Tip: Weigh yourself before and after the workout and then compare the two numbers. When the scale says you’ve lost weight, drink fluids immediately. At best 0.5 litres to make up for every kilogram that you’ve lost.

Conclusion

You’ve probably heard about “Sweat is fat crying”. While I know it’s just a saying to get people stay motivated, now you know that it’s not true.

Sweating more doesn’t mean losing more fat. You sweat because your body is just in need of thermoregulation.

The harder you work out, the more sweaty you get because you are raising your body temperature to a point that prompts you to sweat more to cool down your body.

Reference

[1]Now I Know: Sweating Like a Pig

More by this author

Florian Wüest

Qualified and experienced fitness trainer and online coach.

Why You Should Keep a Fitness Journal to Jumpstart Weight Loss The Truth Behind Rapid Weight Loss and the Best Way to Shed Pounds How Long Does it Take to Build Muscle and Increase Fat Loss? How Vegan Bodybuilding Diet Keeps Hunger at Bay While Plant Based The Biggest Myth Debunked: The More Protein You Eat, the Faster You Build Muscles?

Trending in Physical Strength

1 17 Weight Loss Recipes That Are Incredibly Nutritious and Super Delicious 2 How to Prevent Neck Pain from Sleeping (And Quick Fixes to Help You) 3 Do Essential Oils for Weight Loss Actually Work? 4 3 Simple Steps to Reduce Your Gut Inflammation 5 Understanding Intermittent Fasting Benefits: More Than Just Weight Loss

Read Next

Advertising
Advertising
Advertising

Published on January 11, 2019

17 Weight Loss Recipes That Are Incredibly Nutritious and Super Delicious

17 Weight Loss Recipes That Are Incredibly Nutritious and Super Delicious

Fitness is not limited to workouts. In fact, your workout is just the beginning. Proper nutrition and supplementation are key components for a well-rounded fitness plan.

This article not only provides healthy nutritional alternatives, but tips on which foods are best before and after a workout.

Before your workout, your body needs calories. Not just any old calories, not empty calories, but calories that will fuel your workout with energy. After your workout, your muscles need replenishment, so it’s just as important to eat not long after exercise.

The following recipes contain essential nutrients: Protein, fat, and carbohydrates. They are not only delicious and nutritious, these recipes will help you burn fat and gain lean mass. Not to mention, they are filling, easy, and don’t require a lot or prep time.

1. 15-Minute Tex-Mex Chicken Salad

    Got 15 minutes? This is a great post-workout meal. It contains Omega-3 oil, protein, potassium, carbohydrates and a host of other nutrients to help replenish those lost during exercise. This Tex-Mex Chicken Salad is courtesy of Registered Dietician Matthew Kadey.

    Check out the recipe here: 15-Minute Tex-Mex Chicken Salad, Muscle & Fitness

    2. Chocolate Chia Recovery Drink

      Think about it. Our bodies lose a lot of water during exercise, leaving us dehydrated. And what’s one of the natural supplements to replace lost electrolytes? Coconut water.

      After a spin class, Crossfit, or HIIT, a Chocolate Chia Recovery Drink is perfect. Chia seeds are full of “good” carbs, mostly fiber, which means your body digests them slowly, keeping your hunger at bay. Bananas contain potassium which helps to curtail muscle cramps. Just blend and go!

      Here’s the recipe from the “Minimalist Baker:” Chocolate Chia Recovery Drink

      3. Blueberry-Almond Overnight Oats

        Let’s face it, getting to the gym is hard enough. Who has time to muster up all kinds of ingredients, cook, and consume? Prepare Blueberry-Almond Overnight Oats. Full of fiber, protein and complex carbohydrates, this filling meal awaits you in the morning.

        The antioxidants in the blueberries will help kick up and spit out free radicals that exists in the body, making way for smooth cellular activity. Prep time: Five minutes!

        Here you go: Blueberry-Almond Overnight Oats

        Advertising

        4. Asian Jalapeno Chicken

          Boost your metabolism! Spicy foods are great for speeding up your metabolism. They contain the almighty chemical, capsaicin, which will shift your body – and weight loss – into high gear!

          If you can take the heat, get this perfect combination of protein and spiciness here: Damn Delicious Asian Jalapeno Chicken

          5. Fat-Burning Chef Salad

            Getting lean can require a lot of discipline for some people, but when you eat tasty foods, like eggs, smoked turkey, and an abundance of greens, your goal is more attainable.

            Certain foods have fat-burning properties, such as turkey breast, tomatoes, celery, broccoli, blueberries, grapefruit, apples, onion, raw vegetables, and many others. Whether you’re getting in shape for a wedding or the beach, this salad will get you ready!

            Check out the recipe here: Fat-Burning Chef Salad

            6. High-Protein Chicken Meatballs

              Protein shakes aren’t the only way to put on mass. It’s always preferable to consume real food as the body digests these more efficiently.

              High-protein meals are best for gaining muscle mass, so if you want to get buffed or toned, a combination of protein, complex carbs, and heavy weight-training will get you there. Get the recipe, then get to the gym!

              Here’s the recipe: High Protein Chicken Meatballs Recipe

              7. Peanut Butter Banana Bulking Protein Shake

                If you do, however, enjoy the convenience of a protein shake, make your own.

                While it’s tempting to grab a protein bar or ready-to-drink protein shake, these usually contain ingredients which classify them as inflammatory foods. Unless you want to be bloated, steer clear.

                This Peanut Butter Banana Bulking Protein Shake has a whopping 58 grams of protein, it’s a powerful source of fuel for athletes, and it tastes incredible!

                Advertising

                Here’s the recipe: Peanut Butter Banana Bulking Protein Shake Recipe

                8. The Best Protein Brownies

                  Not a quick recipe but worth the wait, these melt-in-your-mouth brownies provide just the right amount of protein and “good carbs,” not to mention decadent dark chocolate.

                  So, if you’re the type who skips dessert due to guilt, you can enjoy these brownies with a clear conscience. Don’t forget to complement them with a nice cold glass of unsweetened almond milk.

                  For The Best Protein Brownies, go here: The Best Protein Brownies

                  9. Trainer Terri’s Light ‘N Healthy Chinese Vegetable Fried Rice

                    Yours truly loves Chinese Fried Rice so I came up with a way to remove all of the oily fats and sodium that are typical of this dish while maintaining the flavor. It’s packed with vegetables and healthy carbs, so if you need a little energy before your workout.

                    Try my recipe here: Light ‘n Healthy Chinese Fried Rice

                    10. Stuffed Bell Peppers with Turkey and Vegetables

                      Vitamins A and C are your friends when it comes to maintaining healthy immune system, and bell peppers contain them both.

                      This recipe for stuffed bell peppers is the complete package, with protein, vitamins, metabolism-boosters, Omega-3 oil, antioxidants, and potassium.

                      Check it out here: Stuffed Peppers with Turkey and Vegetables

                      11. Skillet Chicken with Cranberries & Apples

                        Not getting enough fiber in your diet? If you’re irregular or you often feel hungry, it could be that your body isn’t getting enough of this much-needed nutrient.

                        Soluble fiber, like oats, beans, barley, and even Brussel sprouts digest slowly which keep you from feeling hungry. You are sure to cut back on grazing throughout your day when you incorporate more fiber into your diet. Happy eating!

                        Advertising

                        Here’s the recipe: Skillet Chicken with Cranberries & Apples

                        12. Herby Pea and Lemon Pasta Salad

                          Big on carbs? Try this wonderful medley of green peas, pasta shells, and rotisserie chicken and you’ll be in carbohydrate heaven.

                          Loaded with B vitamins, the green peas will serve as good source of energy. This recipe yields four servings so you’ll have plenty left over for your lunchtime meal at work.

                          Here’s the recipe: Herby Pea and Lemon Pasta Salad

                          13. No-Cook Chicken Lettuce Wraps

                            Not in the mood for carbs? Try these low-carb chicken lettuce wraps that have fewer than 8 grams of carbohydrates.

                            With minimal prep, this meal is great when you don’t feel like cooking. Kids will be so focused on the chicken they’ll forget that it is wrapped in a vegetable.

                            Get the recipe here: No-Cook Chicken Lettuce Wraps

                            14. Turmeric Tomato Detox Soup

                              In the winter months, instead of seeking out a good soup at a restaurant, you can have soup du jour in your own home!

                              Rather than use drugs, like Ibuprofen, turmeric is a natural source of relief to alleviate inflammation in joints and muscles. This anti-inflammatory-detox soup is perfect when snuggling under a blanket while watching a movie.

                              Get the recipe here: Turmeric Tomato Detox Soup

                              15. Almond Snowballs

                                The holidays just aren’t the same without cookies. These Almond Snowballs are yummy as an after-dinner dessert or to share at office holiday parties, or even as a reward after your workout.

                                Advertising

                                This recipe calls for all-purpose flour, a refined carbohydrate, and sugar, both of which have a high glycemic index, causing your blood sugar to spike. These ingredients can be substituted with almond flour which is high in healthy fats and fiber, and Stevia, a sweetener that has zero calories and is plant-based.

                                Get Rachael Ray’s recipe: Almond Snowballs

                                16. Avo-Tahini Toast

                                  Avocado toast has become a healthy trend that is now popularly-featured on restaurant menus.

                                  It only takes four minutes to prepare, unless you add the boiled eggs, which could take another ten minutes but will add protein to this toasty treat.

                                  The Omega-3 fat from the avocado and the fiber from the whole grain bread will leave you satisfied and full. A great pre-workout meal!

                                  Get the recipe here: Avo-Tahini Toast

                                  17. Salmon Salad Sandwich

                                    You’ll look at a fish sandwich differently with this 15-minute meal. Perfect for lunch, this high-protein, high-fiber, Omega-3-rich Salmon Salad sandwich serves four, which is great for a small luncheon with friends.

                                    You can even serve them as hors d’oeuvres for a dinner party by cutting the sandwiches into fourths and pin them together with toothpicks.

                                    Get the recipe here: Salmon Salad Sandwich

                                    Final Words

                                    It is important to consume the aforementioned nutrient-based meals 45 minutes to an hour, both before and after your workout. If not, your body will use muscle for fuel instead of nutrients and, ultimately, you will lose lean muscle mass and become flabby.

                                    There is also the risk of getting light-headed and fainting due to low blood sugar as well as poor brain function, nausea, and, of course, you won’t achieve optimal exercise performance.[1]

                                    Featured photo credit: Christian Kaindl via unsplash.com

                                    Reference

                                    Read Next