Cold exposure weight loss or
To Burn 500 Calories Everyday Without Exercising,

• Wear summer or warm weather clothing in a room less than 66℉ (19℃) for 2-to-6 hours &
• You'll easily burn 500 calories or Lose ONE extra Pound each week without exercise & YES,

Here's the scientific proof it works ↓

• In this study… People Increased their fat burning metabolism by 80% burning 250 more calories every 3 hours (or 500 calories every 6 hours) in a 64℉ (18℃) room.
• It took 2 hours to burn 410 calories (or 820 calories every 4 hours) in this study with people sitting in a 66℉ (19℃) room.
• In another 6 week study people who were already lean Lost 5 percent of their body fat in 6 weeks after spending 2 hours a day in a 63℉ (17℃) room.

So why does this work?

• Your body burns calories to create heat to warm you up to maintain your normal body temperature of 98.6℉ (37℃)
• Cold temperatures activate Brown Fat. Brown fat burns off ugly white fat (your belly fat, flabby arms, love handles & etc.) for energy to keep you warm. Quick brown fat fact → The slimmer you are = the more brown fat you have.
• It takes 10 days of spending 6 hours per day in temperatures of 59℉ (15℃) to increase the amount of brown fat you have according to this study

If maximally stimulated, Brown fat can burn 300 to 500 calories a day -- enough to lose up to a pound in a week.Aaron Cypess, MD, PhD instructor of medicine at Harvard

Turning Ugly White Fat into Fat Burning Brown Fat

At temperatures lower than 59℉ or where it's cold enough to make you shiver,

• Brown fat can't burn enough calories by itself to warm you up so at that point… Your muscles release another fat burning hormone called irisin to help your brown fat burn even more calories to warm you up.
• Irisin turns your ugly white fat into fat burning brown fat. Exposing yourself to temperatures lower than 59℉ for 15 minutes produces the same amount of irisin as an hour of exercise.
• Cold exposure also causes your body to release another hormone called Adiponectin that helps your body break down fat faster & curbs your appetite

Does Cold Exposure = Extreme Weight Loss?

9 Cold Exposure Weight Loss Tips

1. Spend more time under 66℉

You'll lose at least 40 pounds a year based on the study you saw earlier where you'll burn 410 calories every 2 hours being exposed to temperatures lower than 66℉ (19℃) but,

Check out this study that indicates spending more time in warmer conditions may actually lead to you gaining weight.

Turn down your thermostat, take cold showers, wear less clothes in colder temperatures and/or doing whatever you can to stay exposed to temperatures lower than 66℉ to lose as much weight as you possibly can.

2. Apply ice to your neck

The theory is you'll get the same fat burning benefits of hours of cold exposure placing an ice pack on the back of your lower neck/upper back area for 15-to-30 minutes because… Most of your Brown Fat is located around your neck, collar bones & shoulder blades.

3. Or wear an ice vest

Ice vest help you comfortably place ice on the areas of your body where brown fat is located.

This article talks about how wearing an ice jacket can help you burn 500 calories a day or lose 1 pound every week without exercising.

4. Drink ice cold water

Your body burns up to 140 calories for every gallon of ice cold water you drink. You can easily lose an extra 7-to-15 pounds a year drinking at least 2 liters of ice cold water daily.

5. Exercise in the cold

You'll burn more fat than more blood sugar/glycogen according to this study working out in the cold doing low-to-moderate intensity workouts like brisk walking, yoga or tai-chi

Actual results: Ray Cronise lost 27 pounds in 6 weeks doing 20-to-30 minute "shiver walks" walking in colder temperatures wearing nothing but a T-shirt, earmuffs and gloves on his upper body.

6. Cold Showers

5-to-15 minute cold showers help you burn a lot of calories in a shorter period of time because water takes heat away from your body over 20 times faster than cold air does.

Gradually work your up to colder showers instead of starting off right away with your shower set at the coldest temperature.

Fat Burning Tip → Combine cold showers or ice baths with Intermittent fasting by showering during your fasting period (or in the morning) for faster fat loss.

Cold showers & Ice Baths also,

• Alleviates depression
• Boost your immune system
• Better Hair & Skin
• Improves circulation
• Increases testosterone
• Better tolerance to pain
• Reduces stress
• Delays aging
• Reduces soreness
• Speeds up recovery
• Boost energy due to adrenaline release
• Better sleep if done 1 hour before going to sleep
• Better fertility
• Flushes toxins from the skin
• Better Lymphatic Movement
• Deepens your breathing

7. Ice baths

Submerging yourself in 50-to-70℉ (10-to-21℃) water for 10-to-30 minutes speeds up fat loss because in this experiment,

• Your metabolism increases by 93% in 68℉ (20℃) water &
• Your metabolism increases by 350% & noradrenaline (another fat burning hormone) increases by 530% in 57℉ (14℃) water.

To do an ice bath,

• Use as much ice as you need to get the water down to 70℉ (21℃) (you'll need 5+ lbs. of ice to do this) and once most of the ice melts,
• Submerge your legs and waist first for 5-to-15 minutes BEFORE Submerging everything except for your head & hands for the last 5-to-15 minutes.
• Work up to submerging your entire body (not your head) for ONLY 10-to-30 minutes (see safety guidelines)

8. Lose Weight in Your Sleep

You'll gain 42% more brown fat and increase your metabolism by 10% in less than a month sleeping in a 66℉ (19℃) room according to this study

You'll burn at least 250 calories every 3 hours in a 64℉ (18℃) room based on this study or about 700 calories sleeping 8 hours a night and once you wakeup,

9. Wear less clothes

You can increase the calorie burn when you're exposed to colder temperatures by wearing less clothes, get naked, wear lighter clothing or the clothing you wear when its real hot.

For example, When you go on an outdoor 'Shiver Walk'… Wear the least amount of clothes that causes you to shiver slightly.

One reason why some people are overweight despite the fact they live in colder climates is because they dress too warmly preventing brown fat activation.

Yes,
Cold Exposure is Exercise

• The longer you exercise & The longer you expose yourself to temperatures = the more calories you'll burn.
• The higher the intensity of the exercise & the lower the temperature = the more calories you'll burn → How to burn 800 calories in 3 minutes
• They both increase your metabolism because they both cause your body to release irisin
• Not doing either could lead to weight gain → Are higher indoor temperatures linked to obesity?

Start Slow

Don't start off at the coldest temperatures (like don't take a 50℉ ice bath your first day) because just like with exercise… You wouldn't start off on a treadmill at the highest speed.

Gradually work your way up to exposing yourself to colder temperatures. Once you start to shiver less (probably because you've gained more heat generating brown fat) you'll be able to tolerate colder temperatures.

Be Safe

• Colder is not better. Anything lower than an air temperature of 32℉ (0℃) or a water temperature of 50℉ (10℃) is NOT SAFE! Studies have already proven you can get excellent results at 66℉ (19℃) or a water temperature of 68℉ (20℃)
• Moving water is colder water. If your ice bath has a jetstream system then the moving water is actually colder than what is being measured by your thermometer.
• Medical Conditions: Check with your doctor (especially if you have high blood pressure or heart problems)
• Protect your face, hands & feet. Protect your cold sensitive areas like your face, hands & feet with things like a scarf, gloves, socks & earmuffs.
• 30 minute limit. When taking cold showers or ice baths (especially those closer to 50℉…) Limit your time to 30 minutes to prevent hypothermia
• Get a Partner. Have someone nearby who can help you in the case of an emergency if you're going to be exposing yourself to very low air or water temperatures.

Burn 800 Calories in 3 Minutes

CryoSaunas or a CryoChambers can easily burn 500-to-800 calories in 3 minutes. A CryoSauna exposes your body to negative 220- to-300 degrees Fahrenheit for 1-to-3 minutes.

I've always been a pretty lean guy, so I was actually surprised by the weight loss effectDr. Ron Whitfield after losing 10 pounds in a CryoSauna

More Tips

• 16 Ways to Increase Your Metabolism
• How to Gain More Brown Fat
• 19 Ways to Lose Weight 3x Faster
• 4 Ways to Burn More Calories