When it comes to burning fat, there are more fat loss hacks out there than we can imagine.
Hot water with lemon and cayenne pepper. Taking a shot of apple cider vinegar with meals. And of course, the old favorite: taking a cold shower to kick your metabolism into high gear.
But if you’re looking for science-backed, sustainable ways to boost your metabolism, shed those extra pounds, and keep the weight off for good… are cold showers really the answer? Can making your morning rinse a little chillier really boost your energy, improve mental clarity, enhance fat loss, and all of the other benefits influencers and magazines claim?
Today we’re doing a deep dive on whether or not cold showers actually burn fat. Plus, we’re bringing you tons of other helpful information, including:
- How cold showers potentially work for burning fat
- A review of proven methods of burning fat (some of them are really easy!)
- Fat loss supplements that actually support your goals – not ones that are too good to be true and you’ll gain the weight right back from!
So are you ready to supercharge your fat-burning efforts? Keep reading for everything you need to know!
How Cold Showers May Help Burn Fat: The Science of Shivering and Calorie Burn
Cold showers have a strong following in the fitness and wellness world, known for benefits ranging from enhanced circulation and energy levels to an improved mood. But let’s take a closer look at the fat-burning angle.
When we’re exposed to cold, our body needs to work harder to keep our core temperature steady. This temperature regulation process theoretically uses up calories, hence the idea of “burning fat.”
But there’s more to it than just a shiver. The human body has two main types of fat:
- White Fat: This is the primary fat storage in the body, and it’s the type we often think about when we talk about losing fat. White fat stores energy and accumulates in areas like the belly, thighs, and arms. In excess, it’s linked to health risks like heart disease and insulin resistance.
- Brown Fat: Brown fat is metabolically active and plays a unique role in burning calories to generate heat. Unlike white fat, brown fat burns calories at rest and is activated by cold temperatures. It’s considered a “good” fat because it actually helps burn the “bad” white fat, aiding in thermoregulation when we’re exposed to cold.
Studies suggest that cold exposure can activate brown fat, potentially increasing calorie expenditure. A study published in Cell Metabolism found that brown fat activation through cold exposure can raise energy expenditure, which means we could burn extra calories even when resting… to the tune of a 10% increase in fat metabolism.
While that boost sounds pretty good, the amount of fat actually burned from a cold shower would be pretty modest and vary significantly from person to person. So while cold showers can help ramp up calorie burn slightly, they’re far from being a weight-loss silver bullet.
Do Cold Showers Burn Enough Calories to Make a Difference?
So, can a quick plunge into cold water lead to meaningful fat loss? The science suggests that, yes, cold exposure does have a calorie-burning effect, but it’s generally not substantial enough to drive serious weight loss on its own.
Studies indicate that a cold shower of around 10 minutes may burn 10–20 extra calories – closer to 50 calories over the course of the shower compared to the ~25 calories you burn during a normal toasty warm shower. While this is a measurable effect, it’s again a relatively minor and wouldn’t lead to significant fat loss on its own.
Instead, the real benefits of cold showers are more likely to come from the ways they can support physical and mental well-being, which can in turn help you reach your weight-loss goals.
Here’s what cold showers can offer:
- Enhanced Mood and Mental Clarity: Cold exposure stimulates norepinephrine release, which can improve mood and mental alertness. Many high performers use cold showers as a way to boost focus, reduce stress, and feel more energized.
- Improved Circulation: Cold showers stimulate blood flow, which can support heart health, aid in recovery from intense workouts, and promote muscle and joint health.
- Increased Energy Levels: Many people report feeling invigorated after a cold shower, helping kickstart the day or re-energize post-workout. This extra boost may encourage more activity, indirectly supporting weight loss.
- Strengthened Immune Response: There’s some research suggesting that regular cold exposure might increase white blood cell counts, potentially helping your body fend off illness more effectively.
While cold showers may be a small piece of the weight-loss puzzle, these benefits make them a useful tool for creating a healthier lifestyle.
Proven Ways to Burn Fat Effectively
If you’re aiming for more consistent fat loss, creating a calorie deficit through a combination of diet, exercise, and metabolism-boosting habits is essential. Here’s a look at the methods that actually work for burning fat:
1. Regular High-Intensity Interval Training (HIIT):
HIIT workouts, which alternate between short bursts of intense activity and rest, are excellent for burning calories and have been shown to help with fat loss. HIIT can keep your metabolism elevated for hours after a workout, allowing you to burn more calories even when resting.
2. Incorporating Strength Training:
Building lean muscle mass helps increase your resting metabolic rate, which means you burn more calories all day long. Strength training exercises, like weight lifting or resistance training, are effective at building muscle and reducing body fat, especially when combined with a calorie-conscious diet.
3. Balanced, Nutrient-Dense Eating:
Eating a diet rich in whole foods, with a focus on lean protein, healthy fats, and fiber, helps control hunger and keeps blood sugar stable. Nutrient-dense foods fuel your body efficiently, making it easier to maintain a calorie deficit without feeling deprived.
4. Supportive Supplements:
Adding quality supplements to your routine can help with energy levels, appetite management, and even fat metabolism. Supplements like those offered by Dr. Emil Nutrition can provide that extra boost to your routine, helping you stay on track with fat loss goals.
Let’s explore some of Dr. Emil Nutrition’s fat-burning products that offer targeted support for anyone working to shed fat and boost metabolism.
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Dr. Emil Nutrition Products for Enhanced Fat Burning
When it comes to effective fat burning, Dr. Emil Nutrition offers scientifically-backed, doctor-created supplements designed to support various aspects of a fat-loss routine, from boosting energy and reducing cravings to supporting metabolism.
Here are some of our favorite products that can help enhance your results!
1. Dr. Emil Bedtime Burn PM Fat Burner
For lots of people looking to shed some extra inches, nighttime hunger can be a huge diet buster. After all, it’s hard to get up, hit the gym, and have a healthy day if you don’t get a good night’s sleep… but it can also be tempting to indulge in a diet-derailing treat before bed to help you catch those Zzzs. So what’s there to do about it?
Dr. Emil Nutrition’s Bedtime Burn is uniquely designed to support this specific need. It’s a PM Fat Burner with all the benefits you expect from one – like appetite suppression and metabolism boosting. But it’s also a sleep aid, free of harsh stimulants that some fat burners have. Translation? It’s support for body and mind on your weight loss journey.
2. Dr. Emil Daytime Burn
Daytime fat burning supplements are probably the more traditional route when it comes to finding a supplement to support your weight loss goals. With powerful natural ingredients like green tea extract, caffeine, and yerba mate, Daytime Burn supports metabolism and energy levels all day long without the crash you get from caffeine alone. Translation? If you need a little boost for making those little healthy choices that add up over the course of the day like taking the stairs, going for a walk on your lunch break, and spending that extra 10 minutes doing your ab routine at the end of a workout at the gym, Daytime Burn’s ingredients are designed to help with that.
Effective for both men and women, Daytime Burn also includes ingredients that promote cognitive function and reduce stress, like L-Theanine, Ginseng Powder, and Holy Basil. Not to mention the L-Carnitine, CLA Oil Powder, and Bioperine for breaking down stored fat and supporting lean muscle development without getting jittery and feeling anxious like you may experience on supplements with harsher ingredients.
3. Dr. Emil Multi Collagen Peptides + Lean Power Drink Powder
Shop Dr. Emil Multi Collagen Plus Lean Fuel >
At this point, I feel like many of us know that collagen is big in the world of supplements because it’s been linked to improved hair, skin, and nail health. No wonder beauty gurus everywhere love it so much!
But collagen has benefits for your fitness goals, too. Collagen supplements are proven to support joint health, which is essential for anyone living an active lifestyle. Plus, collagen is actually the mot abundant protein in the body, making up about 30% of all the protein you have in your organs and muscles. If you’re looking for a protein boost to keep you strong in the gym, collagen supplements can fit the bill while also supporting your hair, skin, nails, and joints, too.
Dr. Emil’s Multi Collagen Peptides + Lean Fuel provides all the beauty and wellness benefits of collagen in a delicious caramel-flavored powder you can mix into your morning coffee or use to make your favorite hot cocoa a little more nutritious. Bitter Melon and Olive Leaf extract support blood sugar balance and boost your metabolism, collagen peptides and grains of paradise seed extract synergize to support feelings of fullness, and adaptogenic ashwagandha extract can help curb cravings, too.
4. Dr. Emil Turmeric
Like many other “fat burning secrets,” turmeric is not a magic solution for overnight weight loss.
However, it can play a role in helping you maintain healthy choices and support your weight loss efforts over time. Science-backed benefits of turmeric include:
- Suppressing the growth of new fat tissue (according to a Tufts University study)
- Managing blood sugar, even to the point of preventing people in prediabetes from developing type 2 diabetes (according to a study published in Diabetes Care)
- Supporting healthy digestion by stimulating the production of bile and gastric juices, even potentially helping people with digestive disorders like inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS)
5. Dr. Emil Weight Loss Bundles
If you’re interested in trying supplements like these that use proven ingredients to help support your wellness goals, you don’t have to thin out your savings to thin your waistline. There are a variety of bundles available that include Dr. Emil’s most popular products at a savings of 20-40% – cha ching!
Choose a bundle that’s tailored to your unique goals, like the Ultimate Weight Loss Duo above, which includes Daytime Burn and Bedtime Burn for round-the-clock fat burning support. Other options you might want to consider include:
- MetaboBoost Bundle (Daytime Burn + Berberine)
- Bedtime Burn Value Pack (Save over 20% when you buy this bundle of two bottles)
- Dr. Emil’s Day to Night Cleanse & Ignite Bundle (Bedtime Burn + Total Gut Complex)
- Dr. Emi’s Daily Energy & Bedtime Burn Bundle (Daily Energy + Bedtime Burn)
- All Day Weight Management Bundle (Carb Control Complex, Collagen Peptides + Lean Fuel, AND Bedtime Burn)
But there are several other fat burning bundles available, too!
Cold Showers + Fat-Burning Products = A Comprehensive Fat Loss Strategy
While cold showers alone won’t lead to major fat loss, they can complement a balanced, structured weight-loss routine. Adding cold showers to your routine may help you feel more energized, mentally sharp, and less stressed, which all play a role in maintaining healthy habits. But in the end, fat loss is most effectively achieved through consistent, science-backed actions that support overall wellness.
Dr. Emil Nutrition’s targeted products can make a real difference by enhancing metabolism, curbing cravings, and boosting energy levels, allowing you to make the most of your efforts.
We hope you’ll try one today and let us know what you think!
