Discover the fascinating world that is red light therapy. Discover the science, real-world research and results of this innovative weight loss treatment.
You want to know whether red light therapy will help you lose a few extra inches. What's the answer? The answer is a mixed bag.
Hold on! Listen to us before you click away in search of a "more promising" answer.
It's easy to doubt another "magic solution" in a world filled with miracle diets and weight loss devices. This time, it's red light therapy for fat loss.
The use of red light therapy to lose weight is a popular topic in the health and wellness world. Others are sceptical, but some swear by the therapy. We want to find out the truth about this controversy.
We'll break it down, give you all the facts and share our expertise in light therapy.
Red Light Therapy for Weight Loss: What is it?
Low-level laser therapy, or red light therapy (LLLT), has been growing in popularity. It boasts a bold promise: it uses low-wavelength light to melt away fat cells.
It involves showering your body with low-irradiance beams that are red and near infrared, which target the cells. It stimulates mitochondria in those cells to produce more adenosine Triphosphate (ATP).
ATP is the currency of cells. When you have more, your workouts will be more intense and you will burn more fat.
The process disrupts the membrane of the cell, like opening a small door. The fat in the cells can now escape into the space between the two. The cell shrinks and the body flushes the fat out through its waste removal system.
You're right, it is pretty neat.
There are promising studies that show red light therapy can help you lose weight.
Consider, for instance, a controlled randomized study from 2016. In this study 28 overweight or obese adults received 30 minutes of low level laser therapy three times per week for four consecutive weeks. Twenty of the 28 participants lost 2.8 inches (7.7 cm) in stomach fat.
A more recent pilot study conducted in 2020 found similar results. The study found that 60 overweight adults lost only 0.8 inches (2cm) of their waist circumference after receiving low-level laser treatments twice weekly for six weeks.
It's important to note that there was no comparison group, so it's not wise to jump to conclusions.
Red Light & Weight Loss
Let's now examine what science says about the effects of red light therapy on weight loss.
Reduces the size of fat cells
Red light research has arguably found the most interesting findings. It is known that red light causes fat-storing cells, also called adipocytes, to "leak".
The red light penetrates the skin, creating tiny pores (or openings) that are like little doors in your fat cell. What's the coolest part? The cells shrink and "leak". This fat is then removed by your body.
Even studies have confirmed its effectiveness.
In a study assessing LLLT's efficacy in spot fat loss, those who received RLT saw their fat-storing adipocytes release something called triglycerides. This means, in simple terms, that the cells shrank and people lost real fat. In just four weeks, they lost about 0.8 inch (2.15 cm).
Low-level laser therapy, according to another study, can reduce cellulite and fat layers. It may even improve your blood lipid profiles. The best part is that there are no side effects.
Suppresses Hunger
Overeating is not good for your health. In 2012, a study examined how light affected two important hormones - leptin & ghrelin. Leptin regulates appetite, body weight and energy consumption, while ghrelin increases hunger.
Researchers studied people who had poor sleep habits. Lack of sleep causes ghrelin to rise and leptin to fall, resulting in weight gain. Leptin levels rose in the sleep deprived people when they were exposed red light. Ghrelin levels dropped. It made them feel more satisfied and less likely snack.
Our bodies emit a signal that tells us to eat (ghrelin), and another signal telling us not to eat (leptin). When ghrelin levels are high, you feel hungry and will eat more. When leptin levels are low, you don't feel satisfied by food and eat more.
The red light therapy balances these signals and suppresses your hunger signal.
Regulates Thyroid Metabolism
Red light therapy may be able help you if you have hypothyroidism and a slow metabolism. Hypothyroidism or a sluggish metabolism can cause weight gain.
Researchers in Brazil conducted a study that found red light therapy could help reduce thyroid autoimmune activity. It goes back to doing its job, which is to regulate your metabolism. When your thyroid is working again, you have more energy and can stick to your fitness regimen.
RLT and supplements helped people with thyroid problems reduce or stop taking thyroid medication, according to a second study. It's pretty impressive!
In a separate study, using only red-light therapy, half the participants were able to maintain a healthy thyroid even nine months after stopping their medication.
Increases muscle mass & speeds up recovery after exercise
It might seem a little strange that we are talking about building muscle when the goal of burning body fat is our main concern. Muscles are little machines that burn calories. Even when not in motion, each pound of muscle burns about 50 calories per day.
We're not trying to become a bodybuilder. The goal is to tone your body and boost metabolism.
A study by Michael Hamblin (a leading researcher in photobiomodulation) found that athletes who were exposed to red light both before and after workouts had a faster recovery of their muscles and more muscle mass.
This study combined red and near infrared light therapies, which helped to increase muscle mass and reduce muscle inflammation as well as oxidative stress.
A second study found similar results. The muscles recovered faster and performed better. Red or infrared wavelengths were the most effective for 13 of 16 subjects using low-level laser and light-emitting-diode therapy before exercise.
What does this mean to you? Red light therapy helps you lose weight by reducing the soreness, ache and pain from your workouts. You can work harder and longer.
Reduces Pain
The red light therapy is also a great way to relieve pain, particularly if you are unable to exercise because of it. Many studies have shown that red light therapy helps reduce inflammation and relieve pain.
Reduced inflammation is a great relief for people with musculoskeletal problems. Consider a study on knee osteoarthritis patients. Researchers found that light therapy combined with exercise reduced pain and improved function.
The red light therapy is also effective in easing chronic neck discomfort. Light therapy was found to increase range of motion in 60 people suffering from chronic neck pain and decrease pain.
One more study is worth mentioning. RLT is also effective in treating lower back pain, a problem that many Americans experience. People with lower back pain who wore portable infrared packs on their lowerbacks for 7 weeks experienced significant improvement.
This means that you don't need to be in pain to exercise to lose weight. You can exercise more comfortably when you are more comfortable.
Red Light Therapy for Weight Loss
The red light therapy will help you lose weight in a non-invasive and safe way. The best part is? You are in total control.
Here are some tips on how to make the most out of red light therapy.
1. Consult A Healthcare Professional
Red light therapy can be safe. However, you should always consult your healthcare provider first. It's especially important to do this if you are pregnant or taking certain medications.
You can count on your doctor or healthcare provider to be your best ally in terms of your health. You can get the go-ahead and get some additional tips from them.
2. Use a device with both red & near-infrared waves
It is important to invest in a high-quality device or machine for red light therapy. Choose a device with both near-infrared and red wavelengths. This combination will help you achieve your weight-loss goals.
Choose a device that has a red light powerful enough to stimulate cellular activity, and preferably one with near-infrared above 800 nm for blood circulation. The key to getting great results is choosing wisely!
