Weight Loss & Environmental Temperatures

There are many questions surrounding environmental temperature and weight loss. Do cold temperatures encourage a higher energy expenditure? Does exercising in cold temperatures burn more fat? Does exercising in heat and sweating help knock out more calories? Recent studies suggest lower temperatures encourage weight loss both during exercise and resting periods, but more so while exercising. Other studies suggest warmer temperatures help to not only increase overall workout performance, but also help exercisers function better during cold-weather workouts.

  1. Brown Adipose Tissue

    • Brown adipose tissue is a specialized tissue that produces heat. Also known as BAT, brown adipose tissue allows mammals to exist below thermoneutral conditions without relying on shivering. In the past, researchers believed babies had more BAT, or brown fat, levels than adults; however, a February 2012 study appearing in "The Journal of Clinical Investigation" indicates PET/CT scanning has revealed BAT in adults. As a result, their observations also support the theory that BAT contributes to energy expenditure.

    Cold Weather

    • The same study in the February 2012 issue of "The Journal of Clinical Investigation" concludes exposure to cold with minimized shivering enhances BAT oxidative metabolism, which was connected with a 1.8-fold increase in total body energy use. In addition, a study from Appalachian State University indicates acclimation to cold seasons, which can take around two weeks, leads to lypolysis, or the breakdown of fat, which takes the place of carbohydrates as the primary source of energy.

    Hot Weather

    • According to a 2010 study conducted at the University of Oregon, exercising in hot-weather conditions can not only increase your performance by 7 percent, but it can also lead to better functionality in cooler environments. Researchers used high-level cyclists during this study; however, the average exerciser can train to achieve maximum results in high-temp workout environments. Study researchers say exercisers need to elevate their core body temperature to 101 degrees Fahrenheit during training sessions and maintain that elevated temperature for 60 minutes once a day for five to 10 days to obtain heat-acclimated benefits.

    Hot-Weather Considerations

    • When working out or simply existing in high temperatures, it's important to stay hydrated, wear proper clothing and listen to your body. If you sweat heavily and don't obtain enough fluids to replace what is leaving your body, your natural cooling systems may fail. As a result, exercisers may experience heat-related symptoms or illnesses, such as muscle cramps, nausea, vomiting, weakness, headache, dizziness, confusion, heat exhaustion or heat stroke, a life-threatening condition that can lead to organ failure, brain damage and even death. Make sure to acclimate your body to higher temperatures before throwing you body full blast into a high-temp workout. Also wear lightweight, loose-fitting, light-colored clothing that will allow sweat to evaporate and won't absorb heat.