Exploring the Potential of Cold Exposure for Weight Loss
Wearing a vest filled with ice packs or taking a cold shower every day could be a new way for people to lose weight, according to recent research. A study involving 47 overweight or obese adults found that daily exposure to cold temperatures led to significant fat loss within weeks. Experts believe this is partly due to a type of tissue called ‘brown fat’ which is activated by cold and helps the body burn calories more efficiently.
They suggest that daily cold exposure could one day become a simple and inexpensive addition to weight loss plans. Future studies will explore the effects of cold showers, cold plunges, and cold swims, which are popular among celebrities and royalty such as Harry Styles, David Beckham, and Catherine, Princess of Wales.
Catherine, the Princess of Wales, previously mentioned: “As a family, we are very active. Personally, I love swimming. Cold swimming, the colder [the water] the better.”
The Trial and Its Findings
In the current trial, which is the first of its kind, half of the participants were asked to wear an ‘ice vest’ every morning for two hours while continuing their daily activities. These vests are designed to be worn on top of a t-shirts and contain pockets for gel-filled ice packs, which are chilled in the fridge or freezer to cool the core body temperature.
The vests maintain a temperature of 15°C and are already used by construction workers or motorcyclists on hot days to help stay cool and protect against heat stroke.
Over a six-week period, those who used the vest lost an average of 0.9kg (2lb), mostly made up of body fat, which the researchers described as “really exciting.” In contrast, the control group did not lose any weight and actually gained an average of 0.6kg (1.3lb), according to findings presented at the European Congress on Obesity in Istanbul.
This study is the first real-world investigation into the effect of cold on weight loss in overweight individuals. While the weight loss was small, experts said it was significant and could not be attributed to increased exercise, as the participants’ activity levels were monitored using fitness trackers.
Ongoing Research and Future Studies
The team, which includes scientists from the University of Nottingham and the Leiden University Medical Center in the Netherlands, is now conducting a separate study on cold showers involving 34 women. Half of them will be asked to turn their showers to the coldest setting for 90 seconds every morning.
The research team, jointly funded by the Dutch Heart Foundation and the British Heart Foundation, is investigating how cold temperatures could reduce obesity, inflammation, and prevent heart disease.
While there has been a growing interest in cold water swimming and cold plunges in recent years, there is still limited data on the health benefits of cold exposure. Professor Helen Budge from the University of Nottingham said, “Mild cold exposure—wearing a cooling vest for a couple of hours each morning—was found to lead to weight loss. This study is important because it has shown a reduction in fat mass. It is really exciting. It offers another lifestyle choice for people wanting to lose weight and is important for health. It could help with heart disease.”
She added that daily cold exposure activates brown fat, which uses body fat stores to produce heat. “The aim of the study we are currently undertaking is to help add to the lifestyle choices people have to help prevent heart disease. It is possible that wearing a cooling vest trains brown fat to be more active and has a healthy effect on lipids, glucose and inflammation in the body. All those things are preventative in cardiovascular disease. It is our hypothesis that cold showers and cold swimming could have the same effect.”
The Role of Cold Exposure in Daily Life
Lead researcher Dr Mariëtte Boon of Leiden University Medical Center noted that the participants found the vest comfortable to wear. “Vests like this can be worn at home and so cold exposure could be a simple and inexpensive addition to lifestyle strategies for weight loss such as healthy eating and physical activity.”
Dr Boon also mentioned that cold exposure helps increase the number of calories people burn even before they start to shiver. Cold plunges and cold water swimming have gained popularity in recent years in the UK, driven by the popularity of the Wim Hof method, which involves plunging into icy lakes.
This trend was even featured in a prime time TV series called “Freeze the Fear,” which was presented by Holly Willoughby and saw celebrities take on cold-water immersion challenges. Ice baths, traditionally used by high-performance athletes, are increasingly popular among health-conscious young adults due to perceived health benefits.
Brass Monkey, a company that installs ice baths at gyms and houses in the UK, reported that its sales have “doubled year on year,” adding that “cold water immersion has found a home in mainstream fitness environments.”
Other potential benefits of cold exposure include increasing metabolism, soothing sore muscles, and helping to cope with stress.
