Does Red Light Therapy Work for Weight Loss? The Studies
Have you ever heard of combining red light therapy with vibration to accelerate fat loss? Light therapy releases the fat cell contents into the lymph system, while vibration moves the fat out, avoiding reabsorption. Following a few rules, you can lose weight from red light therapy.
Takeaways:
- Studies show that red light therapy can reduce thigh and stomach circumference.
- The theory that is not yet well supported is that the therapy causes fat cells to drop their contents.
- To increase your chances of success, fast two hours before therapy and use a vibration machine or exercise afterward.
- The purpose is not to burn calories but to move the loose fat to the lymph system for disposal.
- Nushape invented the Lipo Wrap, the first red light therapy lap for targeted weight loss.
Products mentioned:
The mechanisms of fat loss are:
- Increasing ATP production
- Speeding the rate of metabolism using that ATP, leading to a greater calorie burn
- Reducing inflammation that blocks fat loss. Reducing inflammation improves insulin sensitivity and regulates glucose levels.
- Reducing stress promotes relaxation and sleep and sets the stage for fat loss.
- Releasing fat from cells is not as well supported as the items above.
What is Red Light Therapy for Weight Loss?
Red light therapy, or photobiomodulation, involves skin exposure to low-energy red and near-infrared light. This light, emitted from LED or laser devices, has been found to have various beneficial effects on the body, particularly at the cellular level. When used specifically over areas of fat, it can reduce the quantity of fat at a cellular level.
Red and near-infrared light is absorbed by the mitochondria, the cell’s energy factories. This absorption increases cellular energy production, allowing various physiological processes to occur more efficiently.
Weight Loss Studies
Several research studies have investigated the potential of combining red light therapy with vibration therapy for fat loss and body contouring. Here, we will discuss three notable studies and their findings.
Fat Flushing Study I
Red light reduced belly fat in a “fat flushing” study published in Obesity Surgery. The red light therapy removed 8/10ths of an inch off subjects’ waistlines. Clinicians treated the subjects two times per week for 30 minutes per session.
Both 635 nm and 680 nm were effective in reducing belly fat. No diet or exercise was required for fat loss. However, after treatment, the lost inches started to come back. The subjects did not move, and some fat cell contents were reabsorbed. In the follow-up, 8% of the fat had returned.
Fat Flushing Study II
According to a study published in Lasers in Surgery and Medicine, red light therapy removed 3.51 inches across the waist, hips, and thighs. Clinicians treated subjects with 635 nm red light thrice weekly for two weeks. Subjects lost an average of almost an inch of belly fat, more than an inch from the hips, and over half an inch from each thigh. This study also supports the theory that fat can be flushed out of cells without diet or exercise.
Without a follow-up, however, we don’t know if subjects kept the fat off. Then again, if the results were similar to those in the study above, an 8% re-gain is not that shabby.
Fat Loss and Cellulite Study
In a study published in the Journal of Cosmetic and Laser Therapy, researchers evaluated the application of red light therapy and vibration therapy for the non-invasive reduction of circumference in patients with localized adiposity and cellulite. They evaluated results with photographs, blood tests, subjective observation, and objective measurements.
The study concluded that combining red light and vibration therapy significantly reduced fat thickness and resolved localized adiposity and cellulite.
Upper Arm Circumference Study
Another study published in the Journal of Clinical and Aesthetic Dermatology investigated the safety and efficacy of red light therapy for reducing upper arm circumference. The study included healthy subjects with a body mass index within a specified range.
Subjects received red light therapy treatments or sham treatments over two weeks. Upper arm circumference measurements were taken at various time points. The study found that the red light therapy group significantly reduced arm circumference compared to the sham treatment group. On average, subjects lost 3.7 cm in the upper arm.
Body Contouring and Spot Reduction Study
A study published in Lasers in Surgery and Medicine examined the effectiveness and mechanism of red light therapy as a noninvasive intervention for body contouring and spot fat reduction. The study included healthy men and women, and the standardized waist circumference measurements and photographs were taken before and after treatments. Subjects lost 2.51 cm on average.
The Empty Grapes Study
In a study published in Plastic Reconstruction Surgery, researchers tested red light on fat removed during lipectomies (fat removal surgeries). They took fat samples from twelve women during their respective surgeries. Using a ten mW (low-power) laser outputting 635 nm red light, they tested the light’s effects on the fat.
They used four testing parameters of 0, 2, 4, and 6 minutes of treatment. The zero-minute sample was the control. The 2-, 4-, and 6-minute treatments corresponded to 1.2 J/cm2, 2.4 J/cm2, and 3.6 J/cm2 photon deliveries, respectively.
They examined the fat under scanning electron microscopes. The cells released 80% of their contents within four minutes of treatment. The treatment created microscopic holes in the cell walls, and fat poured through the holes into the space between the cells.
- 2 J/cm^2 released the least amount of fat (80%)
- 6 J/cm^2 released the most amount of fat (99%)
The most effective treatment was ten mW for 6 minutes, delivering 3.6 J/cm^2 of 635 nm light. The researchers noted that the treated cells looked like deflated grapes. The cell membranes shriveled like emptied balloons.
Exercise, Fat, and Inflammation Study
A study conducted on 49 obese women with a BMI of 30-40 kg/m2 examined the effectiveness of lipo wraps. The women were divided into two groups: one received lipo wraps with exercise training and phototherapy applications post-exercise, and the other received exercise training only.
Over four months, with three sessions per week, the results showed that only the group receiving phototherapy applications showed a reduction in interleukin-6 levels and an increase in WNT5 signaling. The group that received phototherapy experienced a greater change in fat mass, insulin, HOMA-IR, and FGF-21 variables. Based on these findings, it can be concluded that lipo wraps, along with exercise training and phototherapy applications, may have some effect on fat loss and weight loss.
Lost Belly Fat Study
Scientists tested red and near-infrared therapy in a study published in Obesity Surgery. They treated subjects twice weekly with two red wavelengths of light, placing the red light devices over each subject’s belly.
After two weeks, the subjects had lost an average of 8/10ths of an inch off their waistlines. The subjects did no exercise or special dieting. However, when they tested the subjects again, the lost 8/10th of an inch had started to return. In the follow-up, 8% of the fat had returned to the subjects’ bellies.
So what happened? This study did not use a vibration plate after red light therapy. They found that red light does release fat, but some form of movement is necessary to flush the fat from the body.
Safety and Side Effects
While red light and vibration therapy are generally safe, some precautions and potential risks should be considered. Red light therapy is considered safe for most individuals. However, it is not recommended for individuals with certain conditions, such as epilepsy.
Protecting the eyes from direct exposure to very bright light is also vital. While red light therapy is good for the eyes, bright light is not. Do not stare at the light therapy device.
Individuals with certain health conditions, such as deep vein thrombosis, fractures, or recent surgeries, should avoid vibration therapy. Pregnant women should consult with their healthcare provider before undergoing vibration therapy.
Ask a doctor before doing vibration if you have the following:
- epilepsy
- infections
- pregnancy
- deep vein thrombosis
- fractures
Troubleshooting
If you don’t see results within three sessions, troubleshoot to find out why. To release the maximum amount of fat, you need at least 3.6 joules per sq. cm. of photon energy. 2.3 joules worked in one study, but at a lesser rate.
- You might not be getting enough light per treatment. Add ten minutes to your treatment times.
- You might not be flushing the released fat. Avoid heavy meals, caffeine, and alcohol.
- Exercise after treatment to flush the fat out of the intercellular space. Red light can reduce belly fat, and it’s up to you to flush it out of your system.
Do You Need a “Fat Loss” Device?
What is the difference between a red light therapy belt and a “lipo wrap”? Comparing a Mito Therapy Belt with the Nushape Lipo Wrap, for example, how do they compare? While the construction quality and number of LEDs per device differ, the fat-burning action is the same.
Nushape pioneered the idea of a fat-burning red light therapy device. The Mito Therapy Belt is the same technology they sell for muscle recovery and pain relief. Extracting fat-burning capabilities from either of these devices requires your active participation in following a set of steps. If you follow those steps with either device, you should see some fat loss results.
How Long Per Session?
How long do you need to expose yourself to the light to achieve fat loss? Research and anecdotal evidence suggest that red light therapy sessions as short as 10-15 minutes can yield fat loss results. The requirements for success are:
- a red and infrared belt or “lipo wrap.”
- 15 minutes treatment time.
Kim Kardashian has claimed that she uses a Nushape Lipo Wrap for 20-30 minutes daily to help maintain her figure. Additionally, before-and-after photos from various online users often show significant reductions in body fat after consistently using red light therapy machines or clinic sessions.
Fat Loss Protocol
Spas and plastic surgeons use red light therapy for spot fat removal. Now, it’s available for home use without a prescription. While every fitness instructor says you can’t spot reduce, clinicians know better. Red light flushes fat by poking microscopic holes in fat cells. Whether belly fat, thigh fat, or hip fat, the light does spot reduction on areas treated.
But there are two “gotchas,” and they’re not small.
- First, you should fast for two hours before therapy.
- Second, you should use a vibration plate for 10 minutes after therapy.
Fasting reduces insulin, the “fat-storing” hormone. The vibration allows the loose fat to move to the lymph system for disposal.
You do not need to “burn” the fat that is now out of the cell and in the intracellular space. The movement pushes it into the lymph system and out of the body. Without movement, the fat reabsorbs into the fat cells. Some studies show that the fat reabsorbs without movement.
Clinicians offering red light fat reduction offer vibration machines just for this purpose. The Planet Fitness red light booth includes vibration for this purpose.
The Contour Light Body Sculpting procedure consists of 10 minutes of whole-body vibration after that procedure. Contour Light is an FDA-cleared red light therapy for reducing waist, thigh, and hip. It’s pretty much the model for your home therapy. This is what they advise their clinicians to tell their clients.
- Do ten sessions in 3 weeks.
- Do periodic tune-ups
- Drink water after treatment.
- Use the vibration place or exercise after treatment; a walk is sufficient, but interval exercise is best.
- Avoid heavy meals before and after treatment
- Limit caffeine and alcohol
What is Vibration Therapy?
Vibration therapy involves using mechanical vibrations to stimulate muscle contractions. It can be applied using specialized equipment such as vibrating platforms or handheld devices. Vibration therapy has gained popularity recently due to its potential benefits for muscle strength, bone density, and overall health.
Vibration Therapy Benefits
Vibration therapy offers several benefits for the body.
- It has been shown to improve muscle strength and flexibility, enhance balance and coordination, and increase bone density.
- Vibration therapy can also improve circulation, stimulate lymphatic flow, and promote relaxation.
- Additionally, this therapy has been utilized in weight loss programs due to its potential to enhance fat burning and metabolism.
Vibration for Fat Loss
The most important vibration quality for fat loss is emptying the loosened fat into the lymph system, where the body disposes of it. Otherwise, the fat will reabsorb in the cells.
Red light therapy enhances cellular energy production and promotes healing, while vibration therapy stimulates muscle contractions and metabolic rate. By combining these therapies, it is hypothesized that the effects of each treatment can be amplified, leading to accelerated fat loss.
Research studies have shown that combining red light therapy and vibration therapy can synergistically affect fat loss. The simultaneous application of these therapies can stimulate cellular energy production, improve blood flow, enhance muscle contractions, and increase muscle metabolism. These combined effects can lead to more significant calorie expenditure and fat burning, ultimately resulting in accelerated fat loss.
Other Ways Red Light Therapy Helps Weight Loss
Sleep
Lack of sleep and increased stress correlate with an inability to lose weight. Red light therapy promotes good sleep and relaxation. Stress can lead to emotional eating, so lowering stress helps stop excess calorie intake. The therapy’s calming effect makes it easier to weather storms without turning to food to regulate emotions.
Did you know that poor sleep blocks fat loss? The body uses the sleep cycle to clean out toxins and repair cells. So you’re more toxic when you don’t get enough sleep. Feeling “crappy” can lead to excess comfort eating. Plus, the body can confuse a need for sleep with the feeling of hunger. Tired people think they’re hungrier than people who get rest.
Red light therapy helps the body calm down, helps the mind fall asleep, and prevents excess eating due to poor sleep and stress.
Chronic Inflammation
Red light therapy can help reduce inflammation, which has been linked to weight gain and obesity. Inflammation can interfere with the body’s ability to regulate insulin and glucose levels. Red light therapy has been shown to have anti-inflammatory effects. It can help improve insulin sensitivity and glucose regulation, leading to weight loss.
So long as there is glucose in the blood, the pancreas secretes insulin to decrease levels. Insulin is the “fat storage” hormone. When insulin is about, no fat is lost. Getting rid of insulin is essential to losing fat.
Cellulite
Red light therapy can help reduce the appearance of cellulite by increasing circulation and collagen and elastin production. These are essential for maintaining the elasticity and firmness of the skin. They help reduce the dimpling effect that cellulite causes.
One study published in Photomedicine and Laser Surgery found that red light therapy combined with massage effectively reduced thigh circumference and improved skin texture in women with cellulite.
Calories
Studies suggest you can expect to burn 150-200 calories per 30-minute red light therapy session. The calories you burn depend on your age, weight, sex, and session duration.
However, research suggests that red light therapy may help weight loss by increasing metabolism and promoting fat burning. Red light therapy has been found to increase metabolism in both animals and humans. This means it can help your body burn more calories after your session.
Conclusion
Combining red light therapy with vibration therapy can provide a synergistic approach to accelerating fat loss. Research has demonstrated that red light therapy for fat loss is safe and effective.
Celebrities like Kim Kardashian have even endorsed infrared body belts and Nushape Lipo Wraps as effective tools in their weight loss journeys. If you’re interested in trying red light therapy for fat loss at home, make sure to do your research on reputable products and consult with a healthcare professional if you have any concerns.
It’s also important to remember that while red light therapy may help with weight loss when combined with a healthy diet and exercise regimen, it’s not a magic solution or a substitute for good habits.
References
- Empty grapes: Neira R, Arroyave J, Ramirez H, Ortiz CL, Solarte E, Sequeda F, Gutierrez MI. Fat liquefaction: effect of red light therapy energy on adipose tissue. Plast Reconstr Surg. 2002 Sep 1;110(3):912-22; discussion 923-5. doi: 10.1097/00006534-200209010-00030. PMID: 12172159.
- Body contouring 2.51 cm: Caruso-Davis MK, Guillot TS, Podichetty VK, Mashtalir N, Dhurandhar NV, Dubuisson O, Yu Y, Greenway FL. Efficacy of red light therapy for body contouring and spot fat reduction. Obes Surg. 2011 Jun;21(6):722-9. doi: 10.1007/s11695-010-0126-y. PMID: 20393809; PMCID: PMC5225499.
- Fat flushing II: Jackson RF, Dedo DD, Roche GC, Turok DI, Maloney RJ. Low-level laser therapy as a non-invasive approach for body contouring: a randomized, controlled study. Lasers Surg Med. 2009 Dec;41(10):799-809. doi: 10.1002/lsm.20855. PMID: 20014253.
- Exercise, fat and inflammation: 49 subjects: da Silveira Campos RM, Dâmaso AR, Masquio DCL, Duarte FO, Sene-Fiorese M, Aquino AE Jr, Savioli FA, Quintiliano PCL, Kravchychyn ACP, Guimarães LI, Tock L, Oyama LM, Boldarine VT, Bagnato VS, Parizotto NA. The effects of exercise training associated with low-level laser therapy on biomarkers of adipose tissue transdifferentiation in obese women. Lasers Med Sci. 2018 Aug;33(6):1245-1254. doi: 10.1007/s10103-018-2465-1. Epub 2018 Feb 23. PMID: 29473115.
- Meta analysis: Alizadeh Z, Halabchi F, Bodaghabadi Z, Zarandi MM, Abolhasani M, Seifi V, Khazaei R, Ghanadi S, Mazaheri R, Tabesh MR. Non-invasive Body Contouring Technologies: An Updated Narrative Review. Aesthetic Plast Surg. 2024 Feb;48(4):659-679. doi: 10.1007/s00266-023-03647-x. Epub 2023 Sep 25. PMID: 37749418.
