Cryotherapy for Weight Loss: Does It Work?

Updated by Alexandra Ginos, RD •

Updated on October 17, 2024

Fact checked by Linas Černiauskas, PhD Candidate

Cold therapy, such as ice baths, cold plunges, or cryotherapy, has become more popular in recent years. Cryotherapy, in particular, has been reported to have many potential health benefits, including weight loss. Learn more about cryotherapy for weight loss, its benefits for the body, and the research behind cryotherapy for weight loss below.

Cryotherapy may have modest weight loss benefits, though more research is needed to better understand its effects.
For best weight loss results, cryotherapy should be used with a healthy diet and regular physical activity that creates a calorie deficit over time.
Check with a healthcare provider before starting cryotherapy treatments to make sure it's a safe treatment for you, as side effects and complications are possible.

What is cryotherapy?

Cryotherapy is a short exposure to low temperatures, as low as -50 to -190°C (-58 to -310°F). The term refers to several categories of cold therapy, including whole-body cryotherapy, partial-body cryotherapy, localized cryotherapy, and tissue treatment with cold.

Cryotherapy may have possible health benefits, including weight loss, reduced inflammation, recovery after exercise, improved sleep, pain management, and potential mental health benefits.

In some countries, cryotherapy is more common. For instance, whole-body cryotherapy is covered under Poland's national health fund, and the number of reimbursed sessions was estimated at approximately 650,000 per year. In 2019, the number of cryotherapy sessions in France was estimated at more than one million, with about 40% being whole-body cryotherapy sessions.

Types of cryotherapy

Whole-body cryotherapy exposes the entire body, including the head, to extremely cold temperatures. It is delivered in cryogenic chambers that enclose the whole body, often called cryochambers. The temperature inside a cryochamber is between -50° and -150°C (-58 and -238ºF). Treatment typically starts with a one-minute exposure, and duration is increased in future sessions up to 2.5–3 minutes.

Partial-body cryotherapy takes place in a barrel cooler or cryosauna. A person's head is not included in partial-body cryotherapy, but the rest of the body is typically exposed to the cold. The cryosauna is filled with a mix of air and liquid nitrogen mist at a temperature of approximately -190°C (-310ºF).

Localized cryotherapy involves applying cold temperatures to specific areas of the body. This type of cryotherapy typically uses liquid nitrogen, carbon dioxide, or cooled air. Treatment time may range from 30 seconds to 3–4 minutes.

Tissue treatment uses various methods and temperatures. Tissue treatment may include an ice pack or bag of ice, frozen silicone gel, salt solutions, whole-body baths under 10°C (50ºF), or partial bathing in cold water, such as cold plunging or ice baths.

Does cryotherapy work for weight loss?

In some research studies, cryotherapy has shown modest weight loss benefits. Some of the weight loss is theorized to occur due to how cold exposure affects the metabolism of fat cells.

Human bodies have deposits of brown and white fat cells. White fat cells are more abundant in the body; they store energy as fat and protect the organs. Brown fat cells increase the metabolic rate, energy expenditure, and help the body maintain its temperature when exposed to sudden cold temperatures.

In one research study, researchers in France conducted a retrospective study with two groups of participants: 18 participants who underwent three cooling treatments and seven participants who underwent six treatments. All participants had a body mass index (BMI) in the normal, overweight, or obese range. These researchers used local cooling of adipose (fat) tissue. They found that single sessions of local tissue cryotherapy led to a significant loss of tissue volume. Multiple procedures in a single day led to a cumulative decrease in fat tissue.

Since results occurred in a short time frame and there was no elevation in the markers of inflammation and lipid mobilization, researchers suggested that the results weren't from destroying fat cells with cold. Instead, they concluded that the volume of fat cells was decreased, likely due to thermogenesis, which is associated with the altered metabolism of these cells. After three cooling procedures, participants lost an average of 0.54 kilograms or ~1.1 pounds. They also had statistically significant declines in average waist circumference of 2.8 cm and an average decrease in BMI of 0.2 units.

Another study examined the effects of whole-body cryotherapy on 37 women experiencing menopause, some of whom met the criteria for metabolic syndrome. They underwent 20 whole-body cryotherapy sessions, performed as five procedures per day on four separate days, with two days in between each day of treatments. They were asked not to change their diets or physical activity levels during treatments. In women with and without metabolic syndrome, body mass, BMI, abdominal circumference, total fat mass, and percentage of leg fat significantly decreased after 20 sessions.

However, studies on cryotherapy have shown inconsistent results for body composition and weight changes, perhaps due to varying study designs, including different diet and physical activity approaches and a lack of control groups in some of the studies. More research is needed to better understand the efficacy of cryotherapy for weight loss.

How often should I have cryotherapy sessions to lose weight?

Though some studies show that cryotherapy may lead to modest weight loss, there's no clear evidence that it leads to lasting weight loss as a solo intervention. There's no established frequency for cryotherapy sessions to guarantee weight loss results. Furthermore, not all people are candidates for cryotherapy.

For best results, combine a healthy diet with an exercise regime to create a calorie deficit that is key to weight loss, and consult a healthcare provider to determine if you might be a candidate for additional health benefits from cryotherapy.

Side effects of cryotherapy

When administered properly, cryotherapy is generally safe and low-risk. However, side effects are possible. More severe side effects are rare, but case reports and studies have indicated some adverse events related to cryotherapy.

Due to exposure to extremely cold temperatures, potential mild side effects after cryotherapy treatments include:

Redness
Tingling
Cold burns
Numbness
Shivering

More serious skin or tissue burns are also possible if a body part comes into contact with metal or the chamber's walls while in treatment.

In addition, there are many contraindications to cryotherapy. If you have any of the below health concerns or are unsure, discuss the possibility of using cryotherapy with a healthcare professional before booking a session.

Hypertension
Heart conditions such as heart attack, pacemaker, or angina
Respiratory tract issues
History of deep vein thrombosis
Raynaud syndrome
Sickle cell disease
History of frostbite
Hypothyroidism
Severe anemia
Seizure disorders
Skin healing problems or bacterial and viral skin infections

How to incorporate cryotherapy into your weight loss plan

Be sure to consult with a healthcare provider before starting cryotherapy. Discuss your plans with a provider who knows your medical history, and follow their guidance and instructions to prepare for the sessions if approved. Even if you incorporate cryotherapy sessions to help lose weight, diet and exercise are still important components of any weight loss or weight management plan.

To lose weight, it's important to reduce daily calorie intake. A generally healthy diet consists of whole grains, healthy fats, adequate amounts of protein, fruits, and vegetables. To reduce calorie intake, start by reducing sugary snacks, sugar-sweetened beverages, and highly processed foods and incorporating more whole foods. If you're not sure where to start, consider working with a registered dietitian for a personalized weight loss plan.

Exercise is also an important component of a weight loss plan. Exercise can help reduce weight, decrease total body fat, and decrease visceral fat tissues. Aerobic exercise, like running, dancing, and fast walking, may help more with weight loss. Resistance training, such as weightlifting or bodyweight exercises, helps preserve lean body mass, which helps maintain resting metabolic rate.

Other lifestyle factors, like sleep, may also be important in weight management efforts. In a 12-month behavioral weight loss intervention in 125 adults with overweight or obesity, researchers found that better sleep health was associated with greater weight and fat loss during the intervention period.

Other effects of cryotherapy

The benefits of cryotherapy may extend beyond short-term weight loss. Athletes use cryotherapy to help meet their health and fitness goals because of suggested muscle recovery benefits. Cryotherapy may help decrease muscle soreness, the pro-inflammatory response after strenuous exercise, and recovery time.

Though studies have had mixed results, cryotherapy may help lower overall inflammation in the body. This effect is currently being further explored in the context of inflammation-related metabolic conditions and disorders, such as type 2 diabetes or metabolic syndrome.

Cryotherapy may also help with mental health. One small study examined the effects of whole-body cryotherapy on 60 people with depressive and anxiety disorders who were taking medication. In addition to pharmacological treatment, one study group of 26 participants also received 15 cryogenic chamber treatments over three weeks. In the cryotherapy treatment group, symptoms of both depression and anxiety were reduced after one week and significantly reduced after three weeks of treatments, compared to the pharmacological treatment group.

Final word

Cryotherapy may promote small amounts of weight loss and modest changes in body composition. However, research results are mixed. For the best weight loss results, combine treatments with a healthy diet and exercise routine that creates a calorie deficit over time. Discuss cryotherapy with a healthcare provider who knows your medical history to determine if cryotherapy is a safe option for you.

FAQ

How many calories does cryotherapy burn?

There isn't enough evidence to say how many calories cryotherapy burns. Some studies suggest modest weight loss after cryotherapy sessions, likely due to the change in the metabolism of fat cells.

Does cryotherapy burn belly fat?

Cryotherapy may help reduce belly fat, though more research is needed. Treatment sessions may alter the metabolism of fat cells, reducing the volume of fat cells all over the body. Still, cryotherapy should be combined with a healthy diet and exercise regime for long-term weight loss results.

How much weight do you lose with cryotherapy?

Cryotherapy may lead to modest weight loss, with some studies reporting a loss of about one pound after multiple treatments. However, it is challenging to determine how much of this weight loss can be attributed specifically to cryotherapy, as many studies do not include control groups or adequately account for diet and exercise variables.

Can cryotherapy replace exercise for weight loss?

Cryotherapy should not replace exercise in a weight loss journey. If you wish to incorporate cold exposure from cryotherapy into your weight loss plan, the treatments should be used together with a healthy diet and regular exercise routine that leads to a calorie deficit.