A Scientific Overview of Cold Therapy Techniques for Fat Loss
Cold exposure has been shown in several studies to aid fat loss in people. This is through two main mechanisms: shivering thermogenesis and non-shivering thermogenesis. They both activate brown adipose tissue (a type of fat) to be metabolised into heat energy. However, shivering thermogenesis does this through the rapid and involuntary contraction of muscles whereas non-shivering thermogenesis triggers this process through cold exposure. Here’s a comprehensive breakdown of recent reports and findings on cold therapy and fat loss.
1. Health effects of voluntary exposure to cold water – a continuing subject of debate.
Objective: The purpose of this review article was to make a thorough examination of the available published scientific documentation on recreational cold-water exposure without any input from the large volume of articles in the popular press.
Theory: Cold exposure triggers two main mechanisms: shivering thermogenesis and non-shivering thermogenesis. When exposed to cold the body initiates a shivering response which will increase metabolism which can cause fat loss. Non-shivering thermogenesis is where brown fat tissue is activated to be converted into heat energy resulting in loss of fat tissue.
Findings: Cold water immersion has a positive effect on the reduction of fat tissue. Additionally cold-water immersion appears to improve insulin resistance and reduce insulin sensitivity however, further conclusive evidence is still needed in this area.
2. The influence of whole-body cryotherapy or winter swimming on the lipid profile and selected adipokines.
Objective: The aim of this study was to investigate the effect of a series of 20 whole-body cryotherapy sessions and 20 winter swimming sessions on the lipid profile and selected adipokines.
Theory: Increased lipid metabolism and the activation of brown fat tissue for heat energy causes an increase in high density lipoprotein and decrease in low density lipoprotein.
Findings: The use of whole-body cryotherapy may lead to lipid profile changes and adipokines in men. Winter swimming may lead to changes in adipokines for both men and women. However, more conclusive research is needed in both these areas.
Findings:
3. Whole-body cryostimulation in obesity.
Objective: The goal of this scoping review is to provide an up-to-date picture of the therapeutic effects of Whole-Body Cryostimulation in patients with obesity and evidence-based indications for its complementary use in the treatment of obesity.
Theory: Cryostimulation triggers a process called thermogenesis which will lead to a reduction in the amount of white fat tissue increasing the amount of brown tissue. This is advantageous as this brown fat tissue can be burned to generate heat more easily than fat tissue.
Findings: Whole body cryotherapy is a promising treatment option for fat loss.
Overall impact on body composition across various studies is inconsistent which may be due to the inclusion of dietary interventions and exercise in other studies. Highlight that whole body cryotherapy affects those with obesity differently to those without.
4. Effect of repeatedly applied cold water immersion on subclinical atherosclerosis, inflammation, fat accumulation and lipid profile parameters of volunteers
Objective: The goal of this study was to investigate the alleged protective effect of cold-water immersion for your cardiovascular, metabolic and endocrine health.
Theory: Activation of brown fat tissue will metabolise fatty acids speeding up the clearance of low lipid proteins which are the harmful type of cholesterol and increasing the number of high lipid proteins which is the positive type of cholesterol. Additionally, this breaking down of fatty acids can lead to the burning of fat tissue.
Findings: The study found significant improvements in participants cholesterol as well as reduced fat around the liver.
Conclusion:
These studies highlight how cold exposure’s positive effects on fat loss can enhance our overall health. This is as decreased insulin sensitivity and increased insulin resistance is associated with a lower risk of developing type 2 diabetes as well as healthier cholesterol being associated with improved cardiovascular health. Additionally, these studies do have some potential drawbacks and highlight the need for higher quality studies to develop more conclusive evidence for cold exposure and fat loss.
References:
1.Esperland, D., de Weerd, L., & Mercer, J. B. (2022). Health effects of voluntary exposure to cold water – a continuing subject of debate. International journal of circumpolar health, 81(1), 2111789. Topic- Metabolism, insulin sensitivity, systematic review https://doi.org/10.1080/22423982.2022.2111789
2.Ptaszek, B., Podsiadło, S., Wójcik, A., Czerwińska-Ledwig, O., & Teległów, A. (2023). The influence of whole-body cryotherapy or winter swimming on the lipid profile and selected adipokines. BMC sports science, medicine & rehabilitation, 15(1), 135. https://doi.org/10.1186/s13102-023-00744-x
3.Fontana, J. M., Bozgeyik, S., Gobbi, M., Piterà, P., Giusti, E. M., Dugué, B., Lombardi, G., & Capodaglio, P. (2022). Whole-body cryostimulation in obesity. A scoping review. Journal of thermal biology, 106, 103250. https://doi.org/10.1016/j.jtherbio.2022.103250. States that whole body cryotherapy can be used to treat obesity but more high quality studies are needed to prove this.
4. Tóth, Š., Barbierik Vachalcová, M., Kaško, D., Turek, M., Guľašová, Z., & Hertelyová, Z. (2024). Effect of repeatedly applied cold water immersion on subclinical atherosclerosis, inflammation, fat accumulation and lipid profile parameters of volunteers. Wiener klinische Wochenschrift, 136(3-4), 87–93. https://doi.org/10.1007/s00508-023-02246-9
