Cold exposure weight loss or…

To Burn 500 Calories Everyday Without Exercising,

This Seriously Works & Here's the scientific proof…

So why this does work?

Lose 10 Pounds Every 7 Days
doing the workout above ↑ ONLY if you also
DO Step 1 of Adrian's Fat Loss Plan

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

You can Turn Your Ugly White Fat into Fat Burning Brown Fat

You see…

Does Cold Exposure = Extreme Weight Loss?

cold exposure weight loss results

After 4 weeks of cold exposure

cold exposure fat loss results

Ares Nikolopoulos lost a lot of belly fat in 4 weeks using cold exposure with HIIT

My results

Adrian Bryant cold exposure fat loss

I drank at least 1 gallon of ice cold water daily (1 gallon burns 140 calories) and took long walks in chilly weather wearing a short sleeve shirt & shorts along with Intermittent Fasting & HIIT

9 Cold Exposure Weight Loss Tips

1. Spend more time under 66℉

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

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

So that means you need to 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℉ as long as possible to lose as much weight as you possibly can.

2. Apply ice to your neck

The theory here is that you'll get the same fat burning benefits of hours of cold exposure when you place an ice pack on the back of your lower neck/upper back area for only 15-to-30 minutes because most of the brown fat you have is located around your neck, collar bones & shoulder blades.

3. Or wear an ice vest

Ice vest like the Cool Fat Burner vest help you comfortably place ice on the areas of your body where brown fat is usually 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 rather than more blood sugar/glycogen according to this study when 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" where he would walk outside 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 will 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.

You may want to 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 even faster fat loss.

Cold showers & Ice Baths also…

7. Ice baths

Submerging yourself in 50-to-70℉ (10-to-21℃) water for no longer than 10-to-30 minutes will speed up fat loss because in this experiment…

To do an ice bath,

8. Lose Weight in Your Sleep

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

You can use your bed sheets to lose more weight…

9. Wear less clothes

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

For example: When you go on an outdoor 'Shiver Walk' you want to wear the least amount of clothes as you possibly can 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 the activation of brown fat & other fat burning hormones.

Cold exposure is like exercise

Start Slow

Don't start off at the coldest temperature (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 and 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

Burn 800 Calories in 3 Minutes

If you have access to a CryoSauna or a CryoChamber then you can easily burn 500-to-800 calories in 3 minutes due to the fact that a CryoSauna exposes your body to negative 220- to-300 degrees Fahrenheit for 1-to-3 minutes so think of CryoSaunas as an Extreme Weight Loss Ice Bath

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

More Tips

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There are 21 comments

I'm 50 (diabetic and COPD) with my breathing problems working out is very hard for me. I need to lose 70lbs any ideas?

June 24, 2019

Adrian Bryant

then go here to do it without exercise

June 24, 2019


Cryo foes make sense, cuz those lipo places you go to. They put a patch on yo tummy gor 10 or 30 min. And it shrinks the fat and you fo see immediate results and working out on top of that doubles it. So i would have to believe tgat cryo does work.

September 23, 2018


A cryosauna where your body is exposed to temps of -220. Yeah....that will kill you and you won't have to worry about body fat because you'll be dead.

March 26, 2018


Heat transfer by air is only 1/30 efficient compared to water and 1/100 compared to metals. So the cold air exposure isnt as effective as ice baths. And ice on trouble areas isnt as effective as cold sculpting with metal (used my doctors). However icebaths or full body so you get more surface area.

May 18, 2019

Henry Lancelot

I've looked into these cooling vests that you mention. One of them seems to the work, the other does not.

The "Cool Fat Burner" shows the calorimetry experiments on their site backing up what they claim. They showed around a 300% boost to calorie burning.

The "Cold Shoulder" does not work. With a quick google search, I found 3 different places that ran the same test on that vest, and showed it had almost no effect to calorie burning.

One was on the Cool Fat Burner website, where various vests were apparently tested at UCSD, and showed minimal activity from the Cold Shoulder.

Another was on the bodybuilding dot com site, where they again did calorimetry and showed the Cold Shoulder didn't work.

The third was done on Good Morning America. It did practically nothing.

You can google all 3 and see the test results.

So these vests are not all created equal.

November 12, 2017


If you put ice packs on your stomach will you lose more weight in that area?

November 09, 2017

Adrian Bryant

I cant definitely say yes or no as they are doing studies on that now but if you have a lot of belly fat I would just simply go here

November 10, 2017


I can't find any other research on this. Why does every other site say it has little to no effect. Also does sitting in even colder Temps produce an even greater calorie burning effect.

September 11, 2017

Adrian Bryant

yes, the colder the more calorie burn

September 12, 2017


would you happen to have the link to the study that refers to the 2-6 hour in the cold expiriement. i cant find anywhere else on google. thanks for responding very interesting article.

September 14, 2017

Adrian Bryant

its linked in the article. heres one

September 14, 2017


Actually.., undressing in cold temperatures and exposing your body to the cold for long periods of time makes your body to try to protect itself by gaining weight where your body is often exposed. This is true especially for women who wear very light and short tops in the winter..The stomach is often exposed to the cold and the body reacts by collecting fat on the core of the body.
Maybe being exposed to the cold in a small amount of time may not do much but instead help get the metabolism activated. However, in the long-run, it has the opposite effect.

June 28, 2017

Adrian Bryant

even if that were true you would need to eat a surplus of energy to gain the fat in those areas in the first place

June 30, 2017



April 22, 2018


Does the 19 degrees Celsius experiment work for 2-6 hours work for women?

November 12, 2016

Adrian Bryant

yes it does

November 13, 2016


You are really informative I love your channel

I have been following you for almost a year now. It has been a great educational experience/

January 20, 2016

Angela Udechukwu

Thank you so much. I want a vest...and cold gut pack...

January 12, 2016


I'm definitely going to have to try this. Thanks for the awesome read!! I love all your articles!

January 12, 2016


Thank you for this article.
I think this methode used by Daniel Craig with kriotherapy chamber

January 12, 2016

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