Many people ask whether tanning helps with weight loss by burning fat or calories. The short answer is no: tanning doesn’t meaningfully increase calorie burn or fat loss. Still, there’s an interesting finding about blue light from sunlight that may affect fat cells in a limited way.
This piece looks at what tanning actually does, what the research says about light and fat cells, and what that means for anyone trying to manage their weight.
What tanning is and how it affects calorie burn
Tanning happens when skin darkens after exposure to ultraviolet (UV) light from the sun or tanning beds. The skin makes more melanin to protect deeper layers from UV damage.
Calorie burning is mostly driven by your basal metabolic rate (BMR)—the energy your body uses at rest for breathing, keeping warm, and other basic functions. Tanning is a passive activity where you usually lie still, so your BMR stays the same. That means the extra calories burned while tanning are minimal.
It helps to separate active calorie burning (exercise like walking, running, or swimming) from passive activities (like sunbathing). Active exercise raises your energy use a lot. Sitting in the sun or a tanning bed might make your body do a tiny bit more work to regulate temperature, but it’s nothing like the energy demand of real physical activity. That’s why tanning isn’t an effective way to lose weight.
Does tanning burn fat?
No. Tanning, whether from sunlight or sunbeds, does not burn fat, including belly fat. Tanning increases melanin in the skin and doesn’t use enough energy to reduce fat stores. Fat loss requires a calorie deficit or more physical activity—methods that burn far more energy than passive tanning.
Sunbeds don’t change this. The UV light and heat from sunbeds mainly affect skin pigment and don’t meaningfully increase calorie burn or reduce fat.
What science says about light and fat cells
One study from the University of Alberta found that blue light, a part of sunlight, could shrink the lipid droplets in fat cells just under the skin. This is an interesting finding but mostly scientific curiosity right now. It hasn’t been shown to reduce overall body fat or to be a safe, practical way to lose weight.
The study also raises questions about seasonal effects on body fat—reduced sunlight in winter might influence how the body stores fat. But more research is needed before drawing real-world conclusions.
In short, sunlight can do some things to fat cells in lab or limited settings, but tanning is not a reliable way to lose fat. Expecting weight loss from tanning could lead to disappointment and distract from proven strategies like diet and exercise.
Calories burned while tanning
Lying in the sun or in a tanning bed burns very few calories because it’s passive. Estimates suggest resting calorie burn could be similar to sleeping—about 40 to 60 calories per hour, though this varies by person.
For comparison, walking or jogging can burn 180 to 700 calories per hour depending on intensity. If your goal is to burn calories or lose weight, physical activity is far more effective than tanning.
Sun exposure and metabolism
Sunlight affects the body in some indirect ways that relate to metabolism. The main link is vitamin D, which your skin makes in response to sun exposure. Vitamin D supports bone health, the immune system, and plays a role in metabolic processes. Adequate vitamin D is associated with better-regulated metabolism, which can support weight management indirectly.
Feeling warm while tanning doesn’t equal a higher metabolic rate like exercise does. There’s also some research suggesting UV light might influence thyroid function or how the body manages blood sugar and fat storage, but these ideas are still being studied. For now, sunlight’s metabolic benefits are mostly indirect and not a reason to rely on tanning for weight control.
Risks of tanning and safe practices
While moderate sun exposure can boost vitamin D, UV radiation carries real risks. Overexposure increases the chance of skin cancers (including melanoma) and speeds up skin aging—wrinkles, sunspots, and leathery texture—by damaging collagen and skin cells.
If you choose to tan or be in the sun, take precautions:
– Use a broad-spectrum sunscreen with SPF 30 or higher and reapply every two hours or after swimming/sweating.
– Avoid peak sun hours (about 10 a.m. to 4 p.m.); aim for early morning or late afternoon if you’ll be outdoors.
– Wear protective clothing, a hat, and sunglasses.
– Stay hydrated and limit time in direct sun to reduce overheating and sunburn risk.
– Avoid tanning beds. Consider self-tanning lotions or spray tans if you want a tan without UV exposure.
Healthier alternatives for losing fat and managing weight
Safer and more effective approaches for fat loss include regular exercise, a balanced diet, and simple lifestyle habits:
– Exercise: Regular physical activity—walking, cycling, swimming, strength training, or yoga—boosts calorie burn, improves heart health, and builds muscle.
– Diet: Focus on whole foods—fruits, vegetables, lean proteins, and whole grains—and cut back on processed foods, excess sugar, and high-fat items.
– Everyday habits: Stay active throughout the day, drink enough water, and control portion sizes. Small changes add up and support long-term weight loss better than passive approaches like tanning.
Conclusion
Tanning does not meaningfully burn fat or calories. It may darken your skin and help produce vitamin D, but it’s not a tool for weight loss. For lasting results, focus on physical activity, a healthy diet, and sustainable lifestyle changes rather than relying on tanning.