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It’s not just Kelly Clarkson who loves cold plunges – they’re also a popular TikTok trend. But can they really contribute to weight loss?

A 2022 study published in the International Journal of Circumpolar Health suggests they might lower body fat due to their effect on blood sugar regulation.

If regular, long-term cold plunges were maintained, then registered associate nutritionist Sarah Cooke says the mechanisms for fat loss are proposed via two main pathways.

“One, the shivering of skeletal muscle in response to cold (this burns calories), and two, the increased activity of brown fat — a metabolically active fat, that uses a lot of calories to keep the body warm.”

But, as you might expect, cold plunges aren’t a magic weight-loss fix either. Brown fat makes up a small proportion of the body’s fat compared to white fat.

What’s more, Cooke says evidence is limited in this area.

“A lot of studies on brown fat are animal studies, and we can’t translate these findings to humans without more research,” she notes.

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