Can ice baths help you lose weight?
According to Wim Hof, the Ice Man, exposing the body to the cold, by taking an ice bath or a cold shower, contributes to losing weight. This effect occurs via an acceleration in metabolism, and with faster metabolism, more calories are burned.
This doesn’t just stem from Wim Hof.
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Wired, 2013: “Exposing the body to cold can be a radically effective spur for losing weight”
SciTech Daily, 2022: “Harvard scientists discover how cold temperatures could help you lose weight”
Business Insider, 2018: “There’s more evidence that exposing yourself to cold temperatures could trigger weight loss”
MedPage Today, 2020: “Cold-induced energy burn higher with brown fat - more evidence of the tissue’s potential as target for weight loss, researchers say”
Time Magazine, 2017: “Your body is burning extra calories in response to cold. That can even translate to some body-weight benefits... you can expect to lose some weight in response to cold”
So, what’s the story here? As part of our coaching at Triage, should we start encouraging our clients to ditch the warm showers, remove some layers, and do their training in the cold instead?
As is often the case with such claims, there is a kernel of truth, but also some exaggeration and extrapolation.
Your Body’s Response to Cold
Cold exposure does indeed cause the body to exhibit specific physiological responses. As you can imagine, it makes sense that your body would respond by ramping up processes that generate heat or reduce heat loss to the environment. Some obvious examples that you can observe are shivering (muscle contractions to generate heat), peripheral vasoconstriction (constriction of blood vessels at the skin surface to reduce heat loss), and piloerection (better known as goosebumps; hairs standing up on your skin, keeping heat close to the surface). One of these responses is less intuitive and certainly not observable: Brown Adipose Tissue (BAT).
BAT is a type of adipose tissue (body fat) that is responsible for the process of non-shivering thermogenesis (Tansey & Johnson, 2015). Normally, when we produce energy (ATP) through metabolism, we want there to be optimal coupling between the energy in (e.g. carbs consumed) and energy out (ATP produced). However, we are not 100% efficient, so there is often heat generated in the process that is somewhat of a “waste” from an energy perspective but is useful for keeping us warm. The advanced details of these metabolic processes are beyond the scope of this article but are covered in our Ultimate Macro Calculator for those who’d like to go deeper. For now, understand that what this means is that, the greater the uncoupling present, the more heat we produce through metabolism.
The presence and function of BAT in adult humans were established just in the last decade or so, as it was previously thought that BAT was more or less irrelevant beyond the neonatal stage of human development. This has brought excitement and interest in the area of BAT and the so-called “browning” of adipose tissue (there is a spectrum, white-beige-brown) as an avenue for obesity prevention and treatment, as there exist both “classical” and “inducible” BAT cells, raising the question as to how we might activate more of the latter.
The study by Van Der Lans and colleagues shows you can see a list of all studies since 2009 demonstrating the prevalence of cold-activated BAT in adult humans (Van Der Lans et al., 2014). Cold, thus far, is the most widely tested activator of BAT. Therefore, we can confidently say that an increase in metabolism in BAT does result from cold exposure and that this seems to occur to the greatest extent in the neck and thorax.
Adaptation to Cold
Can we say with any certainty that any of this plays out in physiological changes over time?
It seems so. In outdoor workers, necropsies demonstrated a higher prevalence of BAT, which has also been confirmed by other methods assessing BAT activity and non-shivering thermogenesis levels in those who have acclimatised to the cold (Huttunen et al. 1981; Vybiral et al. 2000; Van Der Lans et al. 2013). This tells us that the prevalence and activity of this BAT can likely be increased by chronic cold exposure.
However, it is, as usual in biology, more complicated. The story doesn’t end there. We mentioned above that uncoupling in BAT contributes to thermogenesis (heat generation), but this also takes place in skeletal muscle. Blondin et al. (2017) found that, in response to 4 weeks of cold acclimation, coupling improved in skeletal muscle, resulting in no net change in muscle ATPase-independent thermogenesis. Practically, this means that whole-body thermogenesis would be maintained.
This brings us to the core question: do we have any evidence that demonstrates increased energy expenditure or fat loss?
Does Cold Exposure Lead To Fat Loss?
The most recent meta-analysis assessing the effect of acute cold exposure on energy metabolism found that cold exposure resulted in a boost in calorie burning of 188 calories per day (Huo et al. 2022). This meta-analysis summarised the results of 10 studies, with cooling protocols ranging from 1 hour to 12 hours.
It’s important to note that the increase in energy expenditure results from both shivering and non-shivering (BAT), so while all the excitement often relates to the latter, shivering is still relevant. In more extreme cooling protocols (in water at 8 degrees Celsius for 70 minutes), peak shivering intensity has been demonstrated to result in close to 5 times resting energy expenditure (Eyolfson et al. 2001). This is the equivalent of a light jog on a treadmill for most people.
What you can probably gather from this is that, while we can increase energy expenditure through cold exposure, the level of discomfort is far disproportionate to the same duration of exercise, while resulting in less energy expenditure than the exercise would produce. Therefore, while I am confident in saying that cold exposure can boost your energy expenditure, it seems to be a very inefficient way of doing so, unless you are undergoing such exposures for other reasons (e.g. to acclimate to the cold).
In summary, ambient temperature probably plays some role in changes in body fat over time. How significant this is is difficult to say. As you can see in the image above, getting just a little cold allows us to escape the thermoneutral zone (TNZ), remaining in the thermal comfort zone (TCZ), while still availing of some increase in metabolic rate via non-shivering thermogenesis (NST) (Lichtenbelt et al. 2014). It’s probably not a great strategy to spend your entire day shivering; is fat loss worth that? But, overall, there is truth to the claim that cold exposure impacts energy metabolism, and although it’s often exaggerated, we may be too comfortable in our cosy homes for our good.
References
Business Insider, 2018: https://www.businessinsider.com/cold-temperatures-could- lead-to-weight-loss-2018-3?r=US&IR=T
Lichtenbelt, W. van M., Kingma, B., van der Lans, A., & Schellen, L. (2014). Cold exposure – an approach to increasing energy expenditure in humans. Trends in Endocrinology & Metabolism, 25(4), 165–167. doi:10.1016/j.tem.2014.01.001
MedPage Today, 2020: https://www.medpagetoday.com/endocrinology/obe- sity/86195
SciTech Daily, 2022: https://scitechdaily.com/harvard-scientists-discover-that- cold-temperatures-could-help-you-lose-weight/#:~:text=Harvard%20Med- ical%20School.-,%E2%80%9CWe%20discovered%20that%20cold%20expo- sure%20reduced%20inflammation%20and%20improved%20metabolism,resolu- tion%20of%20inflammation%20in%20obesity.%E2%80%9D
Tansey, E. A., & Johnson, C. D. (2015). Recent advances in thermoregulation. Advances in physiology education, 39(3), 139–148. https://doi.org/10.1152/ad- van.00126.2014
Time Magazine, 2017: https://time.com/5025694/does-being-cold-burn-calories/
van der Lans, A. A., Hoeks, J., Brans, B., Vijgen, G. H., Visser, M. G., Vosselman, M. J., Hansen, J., Jörgensen, J. A., Wu, J., Mottaghy, F. M., Schrauwen, P., & van Mar- ken Lichtenbelt, W. D. (2013). Cold acclimation recruits human brown fat and in- creases nonshivering thermogenesis. The Journal of clinical investigation, 123(8), 3395–3403. https://doi.org/10.1172/JCI68993
van der Lans, A. A., Wierts, R., Vosselman, M. J., Schrauwen, P., Brans, B., & van Marken Lichtenbelt, W. D. (2014). Cold-activated brown adipose tissue in human adults: methodological issues. American journal of physiology. Regulatory, integra- tive and comparative physiology, 307(2), R103–R113. https://doi.org/10.1152/ ajpregu.00021.2014
Vybíral, S., Lesná, I., Jansky, L., & Zeman, V. (2000). Thermoregulation in winter swimmers and physiological significance of human catecholamine thermogenesis. Experimental physiology, 85(3), 321–326.
Wired, 2013: https://www.wired.com/2013/02/ff-cold-weight-loss/
TODAY'S DAILY TASK - Try turning the shower to cold for 30 seconds for the next 10 days and see what effect it has on your alertness, focus, energy levels and more...
