Cold plunges have become one of the most talked-about wellness trends in recent years. Promoted by athletes, influencers, and wellness enthusiasts alike, this practice is often associated with benefits like improved circulation, reduced muscle soreness, and enhanced mental clarity. Increasingly, cold-water immersion is also being marketed as a method for weight loss.
However, recent research from Coventry University suggests this particular benefit may be overstated. In fact, the study indicates that cold plunges could actually increase food intake, potentially offsetting any calories burned during the immersion.
New research on the hype of cold plunges for weight loss
The study, published in the journal Physiology & Behavior, examined how cold-water exposure influences appetite and food consumption. Led by Professor David Broom and PhD researcher Marie Grigg, the research involved 15 healthy, physically active adults who underwent three separate sessions: immersion in cold water (16°C), warm water (35°C), and sitting in room-temperature air (26°C).
After each session, participants were served a standardised meal and asked to eat until they felt comfortably full. The researchers found that participants consumed significantly more food after cold-water immersion compared to the other two conditions.
The after-effect of cold plunges that may lead to overeating
What makes these findings particularly notable is that participants did not report feeling hungrier after the cold plunge. Yet, they still ate more. According to the researchers, this may be due to a physiological response known as the “after-drop.”
After-drop refers to the continued decrease in core body temperature even after an individual exits the cold water. This internal cooling may stimulate areas of the brain involved in regulating temperature and energy balance. As the body works to warm itself back up, it may drive an automatic urge to consume more food—regardless of whether a person consciously feels hungry.
In practical terms, this means cold plunging may increase calorie intake shortly after immersion, which could reduce or even negate any calorie-burning effect experienced during the plunge itself.
Cold plunges: Good for wellness but not a weight loss shortcut
It’s important to note that cold-water immersion remains a useful recovery and wellness tool. Many people find it beneficial for reducing inflammation, managing post-exercise muscle soreness, and enhancing overall wellbeing.
However, using it specifically as a method for fat loss may not deliver the results that many expect, especially if post-plunge eating habits are not carefully managed. The researchers recommend being mindful of food intake following cold exposure and developing strategies to avoid unintentional overeating. This could include planning a balanced, nutrient-rich post-immersion meal, ensuring proper hydration, or allowing time for the body to return to a comfortable temperature before eating.
Cold plunges offer a range of potential health benefits, but when it comes to weight loss, recent evidence suggests caution. The body’s natural response to cold—particularly the delayed drop in core temperature—may lead to increased calorie intake, offsetting any energy burned during the immersion.
For those incorporating cold plunges into their wellness routine, it’s best to do so with realistic expectations. Rather than relying on them as a primary weight-loss strategy, cold-water immersion should be viewed as one part of a broader, balanced approach to health—alongside consistent physical activity, balanced nutrition, and sustainable lifestyle habits.
Long-term impact of cold plunges for weight loss still unclear
The researchers also note that further studies are needed to explore whether repeated cold plunges over time could lead to weight gain, especially if the increase in post-immersion food intake becomes a consistent pattern. At present, this long-term effect has not been tested, and the current findings focus primarily on short-term behavioural responses. Still, the results shed focus the need for awareness and balance when using cold exposure as part of a health or fitness routine.
Also Read: US children are dying younger than children in other countries like Germany or Denmark; new study warns
However, recent research from Coventry University suggests this particular benefit may be overstated. In fact, the study indicates that cold plunges could actually increase food intake, potentially offsetting any calories burned during the immersion.
New research on the hype of cold plunges for weight loss
The study, published in the journal Physiology & Behavior, examined how cold-water exposure influences appetite and food consumption. Led by Professor David Broom and PhD researcher Marie Grigg, the research involved 15 healthy, physically active adults who underwent three separate sessions: immersion in cold water (16°C), warm water (35°C), and sitting in room-temperature air (26°C).
After each session, participants were served a standardised meal and asked to eat until they felt comfortably full. The researchers found that participants consumed significantly more food after cold-water immersion compared to the other two conditions.
The after-effect of cold plunges that may lead to overeating
What makes these findings particularly notable is that participants did not report feeling hungrier after the cold plunge. Yet, they still ate more. According to the researchers, this may be due to a physiological response known as the “after-drop.”
After-drop refers to the continued decrease in core body temperature even after an individual exits the cold water. This internal cooling may stimulate areas of the brain involved in regulating temperature and energy balance. As the body works to warm itself back up, it may drive an automatic urge to consume more food—regardless of whether a person consciously feels hungry.
In practical terms, this means cold plunging may increase calorie intake shortly after immersion, which could reduce or even negate any calorie-burning effect experienced during the plunge itself.
Cold plunges: Good for wellness but not a weight loss shortcut
It’s important to note that cold-water immersion remains a useful recovery and wellness tool. Many people find it beneficial for reducing inflammation, managing post-exercise muscle soreness, and enhancing overall wellbeing.
However, using it specifically as a method for fat loss may not deliver the results that many expect, especially if post-plunge eating habits are not carefully managed. The researchers recommend being mindful of food intake following cold exposure and developing strategies to avoid unintentional overeating. This could include planning a balanced, nutrient-rich post-immersion meal, ensuring proper hydration, or allowing time for the body to return to a comfortable temperature before eating.
Cold plunges offer a range of potential health benefits, but when it comes to weight loss, recent evidence suggests caution. The body’s natural response to cold—particularly the delayed drop in core temperature—may lead to increased calorie intake, offsetting any energy burned during the immersion.
For those incorporating cold plunges into their wellness routine, it’s best to do so with realistic expectations. Rather than relying on them as a primary weight-loss strategy, cold-water immersion should be viewed as one part of a broader, balanced approach to health—alongside consistent physical activity, balanced nutrition, and sustainable lifestyle habits.
Long-term impact of cold plunges for weight loss still unclear
The researchers also note that further studies are needed to explore whether repeated cold plunges over time could lead to weight gain, especially if the increase in post-immersion food intake becomes a consistent pattern. At present, this long-term effect has not been tested, and the current findings focus primarily on short-term behavioural responses. Still, the results shed focus the need for awareness and balance when using cold exposure as part of a health or fitness routine.
Also Read: US children are dying younger than children in other countries like Germany or Denmark; new study warns
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