Can you really just freeze away your fat?

Cold trend: focus on ice baths and cryo chambers

Ice baths, cryochambers, cold showers - cold temperatures are currently all the rage. While cold stimuli are indeed beneficial for improved regeneration and the well-known "dopamine kick", the crucial question remains: can you really "freeze away" your fat with cold?

Brown adipose tissue: myth or miracle tissue?

Many proponents of cold applications often cite studies suggesting that cold temperatures activate brown adipose tissue (BAT), which then supposedly burns calories and thus accelerates fat loss. But what does the science really say?

What do winter swimmers say about fat burning?

A study of experienced winter swimmers who regularly combined cold water baths with sauna sessions showed that they did indeed exhibit increased thermogenesis - i.e. heat production. Interestingly, however, the actual fat burning, measured by the glucose turnover of brown adipose tissue, was almost identical to control subjects who did not practice cold applications. Although the winter swimmers burned significantly more calories during the cold treatments, this could not be clearly attributed to brown adipose tissue. Rather, muscle activity and possibly other metabolic adaptations seem to play the main role.

Reality vs. myth: How much fat do you actually burn?

So what does this mean for you if you want to use cold applications to lose weight? The scientific reality is sobering: another study found that regular swimming in cold water (up to three times a week) burned an average of just an additional 10 calories - an effect that is hardly worth mentioning for significant weight loss.

Conclusion: Is cold a friend or foe?

If you enjoy cold treatments or feel other positive effects such as a better mood or regeneration, there is nothing to stop you from continuing. But if you're hoping to lose a significant amount of weight through cold alone, this method could be disappointing.

Sources:

• Søberg et al (2021). "Altered brown fat thermoregulation and enhanced cold-induced thermogenesis in young, healthy, winter-swimming men." Cell Reports Medicine.

• Blondin et al (2017). "Inhibition of Intracellular Triglyceride Lipolysis Suppresses Cold-Induced Brown Adipose Tissue Metabolism and Increases Shivering in Humans." Cell Metabolism.

• Muzik et al (2017). "Sympathetic Innervation of Cold-Activated Brown and White Fat in Lean Young Adults." Journal of Nuclear Medicine.