Can Cold Plunges Help with Weight Loss? The Truth About Brown Fat

In the constantly changing world of health trends, cold plunges have become one of the most popular wellness practices. Proponents of cold water immersion swear by its benefits, which range from mental clarity and improved recovery to strengthened immunity and possible weight loss. But are these claims true? Is plunging into freezing water a shortcut to shedding some pounds, or is it yet another wellness myth? To understand the connection between cold exposure and weight loss, let us find out what happens to the body during cold plunging and learn about brown fat.  

The Rise of the Cold Plunge Obsession

The idea of cold plunging for therapeutic purposes is not new. From ancient Roman baths to Scandinavian ice swims and the Japanese practice of misogi, cold water immersion has roots in century-old traditions. However, the modern cold plunge craze has taken on a different dimension, fueled by social media influencers, wellness gurus, elite athletes, and biohackers.

With some of the best cold plunge tubs available for purchase, cryotherapy centers coming up in urban hubs, and prominent people like Wim Hof advocating for the method, cold exposure is no longer unusual. It’s becoming widely accepted.

While the modern cold plunge narrative focuses on dopamine boosts, resilience, and inflammation reduction, experts say it can help with weight loss. This has given the practice added appeal. The idea that one might burn fat by shivering in cold water seems like a hack too good to turn down. 

Understanding the Physiology of Cold Exposure

When the body is suddenly exposed to cold, an immediate physiological response kicks in. Blood vessels constrict in the extremities, pulling blood inward to protect vital organs. Breathing becomes faster and sharper, the heart rate rises, and the nervous system switches to high alert. These reactions are mostly about survival. However, they also initiate metabolic processes aimed at warming the body back up.

Thermogenesis, the generation of heat in the body, is crucial to this metabolic boost. There are two types of thermogenesis. 

·       Shivering thermogenesis, which is involuntary muscle activity that produces warmth

·       Non-shivering thermogenesis, a process driven by a unique type of body fat known as brown adipose tissue, or brown fat. This is where the possible link between cold plunges and weight loss starts to take shape.

The Truth About Brown Fat

Brown fat is different from white fat, which stores calories. White adipose tissue acts as the body’s energy reserve, storing excess calories. On the other hand, brown fat burns energy to generate heat. It’s densely packed with mitochondria, the energy powerhouse of cells, which gives it its unique color and metabolic properties. The primary function of Brown fat is to help maintain body temperature in cold environments, especially in hibernating animals and infants.

For long, it was believed that adult humans had little to no brown fat. However, extensive research in the early 2000s revealed that adults do retain small deposits of brown fat in areas around the shoulders, neck, and spine. Researchers found that cold exposure can activate this fat, leading to an increase in calorie burn. In theory, if you could consistently activate brown fat through practices such as immersing yourself in a cold plunge tub, it could be a metabolic advantage in your weight loss journey.

Can Brown Fat Burn Significant Calories?

The belief that cold plunges activate brown fat is scientifically valid. Studies using Positron emission tomography (PET) scans have shown that people exposed to cold environments demonstrate increased brown fat activity. In this case, brown fat actively converts calories into heat, effectively burning energy. 

Some research suggests that individuals with higher amounts of active brown fat may have lower risks of obesity, better insulin sensitivity, and improved metabolic profiles. For example, a 2014 study involving 260 healthy adults established that those with detectable brown fat had reduced body fat, lower body mass index, and healthier glucose metabolism than those without detectable brown fat.

Another study conducted in 2021 showed that people with obesity who had active brown fat portrayed increased energy expenditure, lower visceral fat levels, and healthier glucose metabolism than their counterparts without active brown fat. Before incorporating the best cold plunge into your weight loss routine, you must understand that while brown fat helps with calorie burning, the amount is low.

Some estimates suggest that activating brown fat could lead to an extra 100–300 calories burned per day. However, this depends on the duration and intensity of cold exposure. Remember, brown fat activation doesn’t last forever. Once the body rewarms, brown fat activity declines. So, while cold exposure may increase daily calorie expenditure, it’s unlikely to lead to substantial fat loss on its own without other lifestyle changes such as exercise and diet.

Understanding The Shiver Factor

When the body is exposed to extreme cold and brown fat activation isn’t enough to maintain core temperature, the body starts to shiver. This involuntary muscle contraction is energy-intensive, helping burn up to five times more calories than when the body is at rest. While shivering thermogenesis may increase calorie expenditure during cold immersion, most cold plunge standards aim to avoid the shivering threshold. 

Cold plunging enthusiasts often remain in the water for short periods to reap the benefits without feeling overly uncomfortable or becoming hypothermic. This means most users aren’t staying in long enough to experience significant shivering. So, they may not be burning as many calories as they need. For those who experience shivering, the process can be exhausting and is recommended under supervision.

Extensive exposure to cold comes with various risks, such as frostbite, hypothermia, increased blood pressure, and sometimes, cardiac-related complications. Cold therapy can be beneficial, but it must be practiced with caution, especially for people with underlying health conditions.

Psychological and Behavioral Changes

Besides the physiological effects, cold plunging can influence weight loss indirectly through psychological and behavioral changes. Immersing yourself in cold water requires determination and intention, as well as a high level of mental engagement. Many cold plunge enthusiasts report reduced emotional eating, increased mindfulness, heightened discipline, and improved mood. 

Regular cold plunges might strengthen a person’s commitment to wellness. The daily or weekly ritual can serve as a moment of self-care, a mental reset, or a powerful psychological anchor. Cold plunge users who build a routine around cold therapy often report an increased focus on sleep, nutrition, hydration, and movement. So, cold plunging may stimulate weight loss, prompting changes in mindset that extend beyond the practice.

Finally

Cold plunges can aid weight loss by stimulating the activation of brown fat. Also known as brown adipose tissue, brown fat plays a crucial role in burning calories and generating heat to counter cold exposure. Worth mentioning is that people respond differently to cold. Some individuals have more brown fat than others, meaning the metabolic response to cold can vary widely. Genetics, sex, age, and body composition influence how effective cold exposure is for each person. So, what works for one cold plunge user may not have the same results for another. Cold plugging triggers brown fat activity, leading to heightened energy expenditure and a possible metabolism boost. Combining cold plunging with other strategies such as regular exercise and a balanced diet can help you gain significant weight loss results. Always approach cold plunges cautiously and consider them a part of a holistic approach to fitness and health.