05 March 2024 , 10:30
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Taking a 15-minute cold shower could blast up to 353 calories every day, as 64 percent of adults in England are reported to be overweight or living with obesity.
The latest findings have revealed that subtle changes to your shower routine could help with weight loss management and overall wellbeing. This comes as the UK Parliament reports that 25.9 percent of adults are obese, while a further 37.9 percent are overweight.
According to the World Health Organisation (WHO), carrying excess fat can lead to heart disease, stroke, type 2 diabetes, musculoskeletal disorders, and some cancers. Eleanor Potter, head of strategic sourcing at Plumbworld, said: "Integrating a 15-minute cold shower into your daily routine could be a surprisingly effective way to enhance your weight loss effort."
Drenching your body in cold water was found to activate Brown Adipose Tissue (BAT), which can notably increase energy consumption. Research has shown that mild cold exposure at 19C can increase caloric expenditure daily by around 100 to 200 calories.
This figure can vary from person-to-person as it is influenced by the amount of brown fat present and each individual's metabolic reaction to cold. Taking a chilly wash can also cause a temporary rise in metabolic rate by as much as 15 percent, studies have found.
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Plumbworld writes: "Considering the average individual's resting metabolic rate is between one to 1.5 calories per minute, a 15 percent increment would increase calorie burn to approximately 1.15 to 1.725 calories per minute during exposure."
Therefore, a 15-minute cold shower works out to an additional calorie expenditure of around 17.25 to 25.875 calories. This is subject to the person's baseline metabolic rate and the cold's intensity.
What's more, shivering has been reported to increase calorie consumption up to five times more than the resting metabolic rate, equivalent to around five to 7.5 calories per minute. It’s important to note that sustaining this method for extended periods is not recommended.
"Despite common perceptions of shivering as an unwelcome response, it can actually serve as an effective mechanism for calorie expenditure under certain conditions, provided it is approached with caution and moderation," explains Plumbworld.
Cold exposure can increase endorphins and boost your mood, which encourages physical activity participation. Regular moderate to vigorous exercise can expend 200 to over 600 calories per hour, varying by activity type and individual weight.
Stepping into a cold shower can be an overwhelming experience, but Eleanor has shared her top tips for kick-starting the healthy habit. She said: "Consider gradually introducing cold showers to your routine, beginning with shorter durations and slightly cooler temperatures, and then progressively work your way up.
"This method helps your body adapt comfortably, reducing the shock and discomfort associated with cold exposure. Consistency is key. Make cold showers a regular part of your daily routine to reap the full benefits, including increased calorie burn and improved mood."
However, it's important to listen to your body and adjust accordingly, especially if you have health conditions that could be affected by cold exposure. "Consulting with a healthcare professional before starting can provide personalised advice and ensure safety," added the expert.
This shower practice should accommodate a balanced lifestyle, which involves nutritious eating, regular exercise, and adequate rest. Improved weight management has also been found to:
Reduce stress - Lowering cortisol levels can indirectly aid weight management by curbing stress-induced overeating. Further research is required to quantify the caloric impact of reduced cortisol levels.
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Improve sleep quality - Enhanced sleep can regulate hormones that control appetite, potentially preventing overeating. While the direct calorie burn from better sleep is not measurable, avoiding overeating can significantly aid in maintaining a caloric deficit.
Support immune system - Reduced illness-related downtime can sustain higher levels of physical activity over time, thereby supporting overall calorie expenditure.