Is Red Light Therapy for Weight Loss Effective?

Whether you’re an avid beauty and wellness enthusiast or just someone who likes to wind down doom-scrolling on social media from time to time, there’s a chance you’ve stumbled upon at least one video where someone gets ready for their day wearing a red light therapy (RLT) mask or sips their tea in front of an RLT panel.

RLT, also known as photobiomodulation or low-level laser therapy (LLLT), is the hottest wellness trend that promises to deliver an everlasting, youthful glow, boost your overall well-being, and even help you slim down.

Is any of that true, and why is claiming that RLT is the ultimate fat loss hack problematic? In this article, we explore what red light therapy truly is, what the science says about its effects, and answer the question of whether RLT can actually play a role in weight loss.

What is red light therapy?

Red light therapy, or RLT, is a non-invasive method that uses low-level wavelengths of light to penetrate the skin, aiming to alter the processes in your cells and potentially deliver certain health benefits. Since it uses low-level light wavelengths, it is sometimes called low-level laser therapy, or LLLT.

While we have to admit it does sound like rocket science, there’s some actual scientific evidence suggesting that RLT may be beneficial in certain cases.

However, the current evidence is still incredibly limited. Research on the effects of red light therapy is currently ongoing, therefore, the potential benefits as well as risks of red light are not completely clear.

Red light therapy for weight loss: is it effective?

Just one quick search on TikTok has led me to numerous videos where users talk about using red light therapy for weight loss, making it seem like some magic trick.

Some of them are shown using a red light therapy belt on their bellies while working at home in front of the computer, while some of them even exercise in front of shiny red light panels.

Instead of guessing which group is participating in activities that may help them reach their weight goals, let’s look into what science has to say about red light therapy for weight loss.

The evidence on red light therapy for weight loss

According to a review published in Lasers in Surgery and Medicine, low-level laser therapy may target fat cells, but the evidence that could demonstrate the efficacy of RLT as a stand-alone procedure for fat loss was shown to be insufficient.

A very small study that’s almost 20 years old has suggested that RLT may be used for body contouring. As red light penetrates the skin, it might have the potential to reduce the circumference of a treated region, such as the waist, potentially leading to abdominal (belly) fat reduction.

A 2020 study with 60 participants has also suggested that RLT may help manage excess weight when used twice a week for six weeks. A few other small studies have also examined the potentially beneficial, though moderate, effect of RLT on weight loss.

However, this evidence is insufficient to draw any significant conclusions: the studies were small, had a limited number of participants, or due to the design of some trials, it remains unknown if the participants would’ve lost weight anyway, without adding red light therapy.

In short, saying that red light therapy can help you achieve weight loss is incredibly optimistic. To add, RLT is not recommended for weight loss by any reputable health institution.

What’s my issue with claiming RLT can help you lose weight?

Let’s get a little personal — I grew up in the early 2000s. If you’re like me, there’s a big chance you remember the era of the skinny: all the it-girls of the time were extremely thin (think Kate Moss and her infamous phrase “nothing tastes as good as skinny feels”), and every celebrity that gained weight — or showed any esthetic imperfections in general — were shamed publicly.

This definitely took a toll on how we saw our bodies, and personally, I remember being self-conscious about my body since I was 8 years old and struggled with disordered eating for about 10 more years. I was never overweight.

I know I’m far from being the only one; in fact, up to 18% of young women are estimated to have experienced an eating disorder. And now things are no better than they were 20 years ago.

Instead of having the paparazzi and the public body shaming celebrities, we have social media — and a study published in BMC Women’s Health has revealed that teenagers nowadays still identify their body image as a major concern, associating it with negative appearance comparisons when viewing social media.

Research consistently shows that girls and women often strive for thinness (even up to a point where the ideal image simply cannot be attained), leading to body dissatisfaction.

Collective hate for how our bodies look creates a demand for a whole market of too-good-to-be-true fat loss drugs, supplements, and methods, with a considerable part of them being potentially dangerous or just simply ineffective.

Sham ‘magic’ weight loss methods also affect people who aim to lose body fat for medical reasons and can’t, because they too succumb to the idea of losing weight without giving it much effort.

My point? Promoting expensive red light therapy sessions or fancy devices for at-home use while claiming them to be highly effective for weight loss is problematic.

What about RLT for other purposes?

According to currently available evidence, it's unlikely that red light therapy works for fat loss. However, research suggests that it might be potentially effective for:

• Improving skin health and appearance, including managing the signs of skin aging and helping with acne treatment
• Promoting hair growth
• Aiding in the management of musculoskeletal (joint and muscle) pain

If you’re considering giving red light therapy a shot, first, see a healthcare professional for an adequate diagnosis and treatment plan and discuss whether red light is safe and potentially effective when used as an adjunctive method in your individual case.

Red light therapy shouldn’t be used as the main line of treatment for any purpose as the evidence of its effectiveness is still extremely limited.

What you should know before trying RLT

If you’ve already purchased a red light therapy device for body contouring, don’t rush to put it away. The good news is that the current evidence shows it shouldn’t pose a significant health risk to most people as long as you’re using it as intended, meaning you may want to try using it for other purposes.

Here are the main things you should know if you have a RLT device or are considering purchasing one.

Is red light therapy safe?

RLT is considered to be generally safe for most with a minimal risk of side effects, however, currently available research on how red light therapy affects the human body is very limited. This means that there might be some potential risks of RLT, but they’re still undiscovered.

This is why it’s so important to see a healthcare professional who’ll evaluate your health status and tell whether RLT is safe for you in your case.

Who shouldn’t be trying RLT?

There’s no evidence that allows us to know whether RLT is safe for pregnant people and those living with cancer. Until we know more, it’s best to stay away from RLT if you’re pregnant, breastfeeding, or have been diagnosed with cancer.

RLT may also be unsafe for those with photosensitivity, which is an increased sensitivity to light sources, including sunlight and red light. A few skin conditions, such as rosacea or lupus, can make people more sensitive to light.

Using certain medications — including antidepressants or even a common painkiller ibuprofen — may also put you at a higher risk of adverse skin reactions.

How to use an RLT device?

Currently, there are no official guidelines telling us how often, for how long, and at what intensity or distance from the treatment area RLT devices should be used.

This means that before using each device, you should get acknowledged to the user manual and follow the specific recommendations of the manufacturer (or your healthcare provider, if you’ve been suggested an individually tailored RLT regimen).

Scientists are still uncertain whether it can be harmful to the eyes or not, therefore, when using an RLT device, make sure to avoid direct eye exposure and wear safety goggles.

Back to weight loss: evidence-based methods

While we’ve already made a brief overview of RLT and answered the question of whether it can help you lose weight, it’s time for us to review medically approved methods that may actually help with weight loss.

According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), obesity and overweight may be managed with:

• Lifestyle changes, like eating a healthy diet and increasing your physical activity levels
• Certain medicines, such as Wegovy
• Weight loss (bariatric) surgery
• FDA-recognized weight loss devices, such as gastric balloon systems and gastric bands

Research suggests that other healthy lifestyle measures, such as stress management and adequate rest, may help lose weight more effectively.

Losing weight that will stay off safely requires patience. None of these methods are effortless or will help you achieve results quickly, however, unlike red light therapy, they are proven to be effective for fat loss.

Your healthcare provider is ready to help you tailor an individual weight loss plan, set realistic goals, and support you along the way. They also might refer you to a specialist who’s trained in weight management.

If you fit the medical guidelines for obesity, your health insurance plans may cover the costs of weight loss. Check your individual plan to see if you’re eligible for coverage.

Red light therapy for weight loss: the takeaway

RLT is all the rage on social media. Though numerous wellness influencers swear on its benefits, the actual scientific evidence on its health effects (including risks) is still rather scarce, leaving us with many questions.

Limited research suggests that RLT may be beneficial for improving the appearance of the skin, helping manage muscle and joint pain, and even potentially helping regrow thinning hair. However, there’s not enough substantial evidence to support the claim that red light therapy could effectively help lose weight.

It’s easy to slip on health misinformation, especially when it promises to make you feel more confident or offers a quick fix for a health problem. Promoters of red light therapy promise to effortlessly help combat excess weight. This is not only misleading but may also come across as unethical to some people.

Reputable health institutions recommend living an active, healthy lifestyle, eating a balanced diet, and reaching out to a healthcare professional for an individual plan to help manage excess body fat.

If you’re still considering giving red light therapy a shot, make sure to consult your healthcare provider beforehand.