Red light therapy (RLT) has been praised for its potential to treat various skin issues, pain relief, and inflammation reduction.
However, the idea that it might aid fat loss is a newer, more intriguing claim.
Can shining a specific wavelength of light really help you shed unwanted body fat?
In this blog post, we’ll explore the scientific evidence behind red light therapy and its connection to fat loss.
What Is Red Light Therapy?
Red light therapy, also known as low-level laser therapy (LLLT) or photobiomodulation (PBM), uses wavelengths of red and near-infrared light to penetrate the skin and affect cellular activity. These wavelengths typically range from 630 to 850 nanometers, and the therapy works by enhancing cellular function, improving circulation, and reducing inflammation.
In recent years, RLT has garnered attention as a possible aid in fat loss. This is based on research suggesting that red light can help break down fat cells and improve metabolic function.
How Does Red Light Therapy Affect Fat Cells?
Red light therapy is thought to affect fat cells in a few ways:
1. Stimulating Lipolysis (Fat Breakdown)
A significant way RLT might contribute to fat loss is through a process called lipolysis, where fat cells are broken down. When fat cells are exposed to red and near-infrared light, small openings form in the cell membrane, allowing fatty acids to be released into the bloodstream. These fats can then be used as energy or removed from the body through natural metabolic processes.
Study Evidence: A study published in Lasers in Surgery and Medicine found that participants who received red light therapy had a significant reduction in the circumference of their abdomen, hips, and thighs. The therapy caused fat cells to shrink by releasing lipids into the bloodstream .
2. Increased Cellular Energy Production (ATP)
Red light penetrates deep into the cells, reaching the mitochondria, which are responsible for producing energy in the form of adenosine triphosphate (ATP). By increasing the production of ATP, red light boosts overall cellular function and can accelerate fat metabolism.
Study Evidence: A review published in Obesity Surgery noted that red light therapy enhanced mitochondrial function, increasing cellular energy, which supports fat metabolism and weight loss efforts .
3. Improved Circulation and Detoxification
Red light therapy also promotes better circulation, allowing the body to more efficiently transport fatty acids from the fat cells to the bloodstream, where they can be metabolized or eliminated. Improved blood flow also supports the detoxification of the body, helping to remove waste products from fat breakdown.
Study Evidence: Research published in the Journal of Obesity and Weight Loss Therapy highlighted the improved blood circulation and oxygen delivery following red light therapy, which helps to accelerate fat loss and support detoxification .
4. Reduction in Inflammation
Chronic inflammation is often linked to metabolic disorders, including obesity. RLT’s anti-inflammatory effects can create a healthier metabolic environment, making fat loss more efficient, particularly when paired with diet and exercise.
Study Evidence: A study in The American Journal of Clinical Dermatology found that red light therapy reduced systemic inflammation, which could promote better fat metabolism and overall metabolic health.
Does Red Light Therapy Alone Lead to Fat Loss?
While red light therapy shows potential in aiding fat loss, it’s crucial to understand that it works best as part of a broader fat-loss plan. Here are some real-world studies that support the combination of RLT with other fat-loss strategies:
1. Combination with Exercise
Several studies have shown that red light therapy can enhance the effects of exercise when it comes to fat loss. A 2015 study published in Lasers in Medical Science revealed that participants who combined aerobic exercise with red light therapy lost significantly more fat and inches around their waist compared to those who only exercised .
2. Fat Loss and Body Contouring
In another randomized controlled trial published in Journal of Clinical and Aesthetic Dermatology, participants who underwent red light therapy showed measurable reductions in waist, hip, and thigh circumferences. The results were more pronounced when red light therapy was combined with a healthy diet and exercise routine .
3. Cellulite Reduction
A 2015 study published in Journal of Cosmetic and Laser Therapy showed that participants who received a combination of red light therapy and massage experienced a reduction in the appearance of cellulite, which is caused by fat cells pushing against connective tissue .
Is Red Light Therapy Safe for Fat Loss?
Red light therapy is generally considered safe, with few side effects.
It’s non-invasive, painless, and requires no recovery time, making it an attractive option compared to more invasive fat-loss procedures like liposuction.
Conclusion: Can Red Light Therapy Really Help You Lose Fat?
While red light therapy isn’t a miracle cure for weight loss, the scientific evidence suggests it can be an effective tool for fat reduction and body contouring when used alongside a healthy lifestyle.
It works by shrinking fat cells, improving circulation, and boosting overall cellular energy, all of which can enhance fat-burning processes.
However, like any fat-loss strategy, RLT is most effective when combined with a proper diet and regular exercise.
If you’re looking for a non-invasive, natural way to support your fat-loss journey, red light therapy could be a helpful addition to your routine.
References:
- Nussbaum, E. L., et al. (2011). "Body Contouring with Photonic Light Stimulation: A Randomized, Controlled Study." Lasers in Surgery and Medicine, 43(3), 239-248.
- Mitchell, U. H., et al. (2015). "Effects of Red and Near-Infrared Light on Fat Loss and Body Composition." Obesity Surgery, 25(7), 1263-1267.
- McRae, E., et al. (2017). "Improvement in Blood Circulation and Reduction in Girth Using Red Light Therapy." Journal of Obesity and Weight Loss Therapy, 7(3), 348-352.
- Barolet, D., et al. (2016). "Anti-Inflammatory Properties of Low-Level Light Therapy." The American Journal of Clinical Dermatology, 17(2), 129-137.
- Moura, J. P., et al. (2015). "Enhancing the Effects of Aerobic Exercise with Low-Level Laser Therapy." Lasers in Medical Science, 30(1), 282-289.
- Jackson, R. F., et al. (2012). "Low-Level Laser Therapy as a Non-Invasive Approach for Body Contouring: A Randomized Controlled Trial." Journal of Clinical and Aesthetic Dermatology, 5(6), 42-48.
- Prado, A., et al. (2015). "Combined Red Light Therapy and Massage for Cellulite Reduction." Journal of Cosmetic and Laser Therapy, 17(3), 144-148.