Does Exercising in the Heat or the Cold Affect Weight Loss?

Hot and cold temperatures do affect your calorie expenditure during exercise. The American Council on Exercise notes that your body burns more calories in the heat or in very cold temperatures that cause your body to shiver, compared with more moderate temperatures. However, working out in extreme heat or cold likely won’t improve your weight-loss results. Weight-loss success is based on your total daily calorie expenditure and how much you eat.

  1. Best Calorie-Burning Climate

    • It’s often difficult to sustain exercise for long periods of time in extreme heat or very cold temperatures. Therefore, the America Council on Exercise suggests working out in moderate or warm temperatures for the best overall calorie-burn and to get rid of unwanted body fat. A 2009 review published in “The Ochsner Journal” reports that after 30 minutes of exercise, you’re body’s fuel source switches from carbs to stored body fat.

    Recommended Duration

    • To successfully lose weight, the 2009 review published in “The Ochsner Journal” recommends exercising 45 to 60 minutes per training session, most days of the week. Working out in a moderate or warm environment instead of in hot or cold temperatures can help you sustain your workout long enough to achieve weight-loss success. The Centers for Disease Control and Prevention suggests losing 1 to 2 pounds weekly, which requires you to burn 500 to 1,000 more calories than you consume.

    Considerations

    • Working out in the heat causes your body to sweat more, which can cause water-weight loss. Although it’s encouraging to see a weight loss on your scale post-exercise, losing weight during a workout often means you’re dehydrated and will gain the weight back after rehydrating. If you do notice a weight loss after a single workout, drink 2 to 3 cups of water for each pound you have lost, suggests the American Academy of Orthopaedic Surgeons.

    Bottom Line

    • Whether you work out in moderate, hot or cold temperatures, your calorie intake determines if you’ll be successful losing weight. The University of Washington suggests overweight and obese adults consume 10 calories for each pound of their desirable body weight to move toward that healthier weight. For example, women with goal weights of 130 pounds should aim for 1,300 calories daily, while men who desire 170-pound bodies need 1,700 calories a day. Adjust your calorie intake as needed to achieve a 1- to 2-pound-per-week weight loss.