Transformed My Weight Loss

I have always struggled with my weight and body image. Ever since I was a teenager, I felt insecure and unhappy about how I looked. I tried every diet and exercise program out there, but nothing seemed to work for me. I would lose some weight, but then gain it back as soon as I stopped. I felt like a failure and a prisoner of my own body.

I was desperate for a solution, but I didn’t want to resort to surgery or any invasive procedures. I wanted something natural and safe, something that would help me lose fat and sculpt my body without any pain or downtime. That’s when I discovered red light therapy.

What is red light therapy?

Red light therapy, also known as low-level laser therapy (LLLT), is a non-invasive technique that uses a device that emits wavelengths of red, blue, and infrared light into your skin. It targets the layer of fat that sits just below the surface of your skin, and breaks down the fat cells, allowing them to be flushed out by your body’s natural waste removal process ( 1 , 2 ).

Red light therapy can be done in a clinic or at home with a device such as a red light therapy belt. The procedure usually takes 10–40 minutes per session, depending on the size of the area. Most clinics recommend at least six sessions to see results.

How does red light therapy work for weight loss?

Red light therapy for weight loss is still a controversial topic, as there is not enough conclusive evidence to prove its effectiveness. However, some studies have shown promising results.

For example, a recent 6-week pilot study in 60 people found that red light therapy treatments twice per week led to a modest 0.8-inch (2-cm) reduction in waist circumference ( 1 ). Another randomized double-blind study in 67 people revealed that those who received six red light therapy treatments for two weeks lost significantly more collective inches from their abdomen, hips, and thighs — 3.5 inches or 8.9 cm — than the control group ( 3 ).

Moreover, some studies have suggested that red light therapy can enhance the effects of exercise on fat loss. A 2018 study in 49 women with obesity found that those who received red light therapy after exercise training for four months had greater improvements in fat mass, insulin resistance, and inflammation markers than those who did not receive the therapy ( 4 ). Similarly, a 2017 study in 30 women found that receiving red light therapy in addition to treadmill walking resulted in a greater reduction in abdominal fat and body weight than walking alone ( 5 ).

What are the benefits of red light therapy?

Besides helping me lose fat and sculpt my body, red light therapy also offered other benefits for my health and appearance. Some of these benefits include:

Improving skin health. Red light therapy stimulated collagen production, reduced inflammation, and enhanced blood flow, which improved my skin elasticity, texture, and tone ( 6 ).

Reducing cellulite. Cellulite is a condition where the skin appears dimpled or lumpy due to the accumulation of fat under the skin. Red light therapy helped reduce cellulite by shrinking the fat cells and smoothing the skin surface ( 7 ).

Relieving pain and inflammation. Red light therapy had anti-inflammatory and analgesic effects by modulating the activity of certain immune cells and nerve endings. This helped relieve pain and inflammation caused by conditions such as arthritis, fibromyalgia, or sports injuries ( 8 ).

Boosting mood and energy. Red light therapy increased the production of endorphins and serotonin, which are neurotransmitters that regulate mood and energy levels. This helped me feel happier and more energetic ( 9 ).

What are the downsides of red light therapy?

Red light therapy was generally safe and well-tolerated by me. However, there were some potential downsides that I had to consider before trying it.

Cost. Red light therapy was quite expensive, especially if I went to a clinic or spa for multiple sessions. The average cost of one session ranged from $50 to $300 depending on the location and size of the area treated ( 10 ). Alternatively, I bought a home device such as a red light therapy belt for around $200 to $500 ( 11 ), but this was still too pricey for some people.

Time commitment. Red light therapy required multiple sessions to see results, which meant I had to commit to a regular schedule and spend time on each session. This was not convenient or feasible for everyone.

Side effects. Red light therapy was generally safe, but I experienced some minor side effects such as skin irritation, redness, swelling, or blistering. These were usually temporary and resolved within a few days. However, if you have any skin conditions, allergies, or sensitivities, you should consult your doctor before trying red light therapy ( 12 ).

Lack of regulation. Red light therapy was not regulated by the Food Drug Administration (FDA) in the United States, which meant that there was no guarantee of the quality, safety, or effectiveness of the devices or treatments. Therefore, I had to do my research and choose a reputable provider or product before using red light therapy ( 13 ).

How did I use red light therapy for weight loss?

If you are interested in trying red light therapy for weight loss, here are some tips that helped me get the most out of it:

Choose the right device. There are many types of red light therapy devices available on the market, such as lamps, pads, belts, or handheld devices. I chose one that suited my needs and budget, and that had a high-quality laser that emitted the optimal wavelength and power for fat reduction. According to some studies, the best wavelength range for fat loss is between 630 and 680 nanometers (nm), and the optimal power output is between 100 and 200 milliwatts per square centimeter (mW/cm2) ( 14 ).

Follow the instructions. I followed the instructions that came with my device or treatment carefully, and used it as directed by my provider or manufacturer. Typically, I applied the device to the area I wanted to treat for 10–40 minutes per session, depending on the size of the area and the power of the device. I also repeated the sessions at least twice per week for six weeks or more to see results ( 15 ).

Combine it with other methods. Red light therapy alone was not enough to achieve significant weight loss or body sculpting. I also combined it with other methods such as a healthy diet, regular exercise, adequate hydration, and stress management. These helped me burn more calories, improve my metabolism, and enhance my overall health and well-being.

Be patient and realistic. Red light therapy was not a magic bullet that made me lose weight overnight. It took several weeks or months to see noticeable results, and the results varied depending on my individual factors such as age, genetics, lifestyle, and body type. I also was realistic about my expectations and goals, and did not rely on red light therapy as my sole solution for weight loss.

My story

Red light therapy saved me. It helped me transform my weight loss journey and achieve my body goals. I lost about 10 pounds (4.5 kg) and 5 inches (12.7 cm) from my waist, hips, and thighs in six weeks. I also improved my skin health, reduced my cellulite, relieved my pain and inflammation, and boosted my mood and energy.

I felt more confident and happy about how I looked and felt. I received many compliments from my friends and family, who noticed the difference in my appearance. I also enjoyed wearing clothes that fit me better and showed off my curves.

Red light therapy was not a miracle cure, but it was a powerful tool that helped me overcome my weight loss challenges and enhance my quality of life. I still use it occasionally to maintain my results and reap its other benefits.

If you are looking for a natural and safe way to lose fat and sculpt your body without any surgery, pain, or downtime, you may want to give red light therapy a try. It may not work for everyone, but it worked for me.

Have you ever tried red light therapy for weight loss? What was your experience like? Did you see any results? Share your story in the comments below!