Red light therapy (RLT) is a non-invasive technique that uses specific wavelengths of red or near-infrared light to interact with your body’s cells. Originally developed for purposes like wound healing and pain relief, RLT has gained popularity in recent years for a variety of goals. One area that’s received increasing attention is the potential use of red light therapy for weight loss.
As more people look for alternative ways to support their health and fitness journeys, interest in RLT as a possible aid for weight management continues to grow. You’ll find claims online and in wellness circles suggesting that red light therapy can help reduce body fat, boost metabolism, or enhance the effects of exercise.
However, it’s important to understand that red light therapy is not a cure or treatment for obesity, weight struggles, or any medical condition. While some people may be curious about its potential benefits, RLT should never be viewed as a replacement for proven weight loss strategies like healthy eating, regular exercise, and guidance from healthcare professionals.
Below we'll talk about what red light therapy has actually been proven to do, as well as some proven methods for weight loss, too.
What Is Red Light Therapy?
Red light therapy (RLT) is a technique that uses low-level wavelengths of red or near-infrared light to interact with your body’s cells. When this light is absorbed by the skin, it can stimulate cellular activity and promote various biological processes. The light used in RLT is not the same as ultraviolet (UV) light, so it does not cause skin damage or tanning.
There are several types of red light therapy devices available, each designed for different applications and settings. Panels are commonly used for larger treatment areas and can be found in clinics or at home. Red light beds are full-body devices often used in wellness centers or spas, allowing you to expose your entire body to the light at once. Handheld devices are smaller and portable, making them suitable for targeted use on specific areas.
Research has shown that red light therapy can offer several proven benefits, particularly in the areas of skincare and muscle recovery. For skincare, RLT has been studied for its ability to reduce the appearance of fine lines and wrinkles by supporting healthy collagen production. In terms of muscle recovery, athletes and active individuals sometimes use RLT to help reduce muscle soreness and speed up recovery after intense exercise. These benefits are supported by clinical studies, but it’s important to note that results can vary depending on the individual and the device used.
Additionally, it's worth noting that with light therapy as a whole, the benefits a user will see will specifically depend on the design of a device. For example, the aesthetic skincare benefits reaped from a red light therapy face mask will not be delivered by a red light panel intended for muscle recovery, and vice versa.
How Does Red Light Therapy Claim to Support Weight Loss?
The proposed mechanisms behind red light therapy for weight loss typically focus on how light energy interacts with your body’s cells.
Some proponents suggest that red light therapy can increase cellular energy by stimulating the mitochondria, which are the “powerhouses” of your cells. This boost in energy production is thought to potentially enhance your body’s natural processes, including metabolism.
Another common claim is that red light therapy may help disrupt fat cells, making it easier for your body to break down and eliminate stored fat. Some sources also mention the possibility of improved circulation and reduced inflammation, which could theoretically support overall wellness.
However, while these ideas sound promising, the current scientific evidence is limited and mixed. A handful of small studies have explored the effects of red light therapy on body composition, but results are often inconsistent and not always statistically significant. Most of the research so far has been preliminary, with small sample sizes and short durations. There is not enough high-quality, long-term evidence to confirm that red light therapy can directly lead to meaningful or sustained weight loss.
It’s also important to note that the U.S. Food and Drug Administration (FDA) has not approved red light therapy devices for weight loss. Any claims suggesting that red light therapy is a proven or guaranteed method for losing weight are not supported by regulatory authorities or robust scientific data.
What To Actually Expect from Red Light Therapy
When you try red light therapy, you can expect a non-invasive and generally comfortable experience. Sessions typically involve sitting or lying near a device that emits red or near-infrared light; for skincare, portable at-home red light therapy devices are available and typically are handheld or get strapped onto the face in mask form.
Depending on the area being treated and the type of device—such as panels, beds, or handheld units—a session usually lasts between 10 and 30 minutes. Many people use red light therapy two to three times per week, but frequency can vary based on the device and your specific goals.
Scientific studies have shown that red light therapy can provide benefits in certain areas, especially when using devices that are specifically engineered and tested for those purposes.
For example, research supports the use of red light therapy for improving skin appearance, such as reducing fine lines and wrinkles and supporting healthy collagen production. There is also evidence that red light therapy can aid in muscle recovery by reducing soreness and inflammation after exercise.
However, red light therapy is not a cure or treatment for any medical condition, and its benefits are limited to what has been proven through clinical research. Devices designed for skincare or muscle recovery are engineered to deliver specific wavelengths and intensities of light for those purposes, and results can vary from person to person. You should not expect red light therapy to deliver benefits outside of what has been scientifically validated, and it should never be considered a replacement for medical care or established wellness routines.
Natural Approaches to Weight Loss
Before starting any weight loss program or trying new therapies, consult with a healthcare professional. They can help you determine the safest and most effective strategies based on your individual health needs and goals. Personalized guidance ensures that you approach weight loss in a way that supports your overall well-being and long-term success.
Nutrition
A balanced, nutritious diet is one of the most effective and sustainable ways to support weight loss. Focusing on whole foods—such as fruits, vegetables, lean proteins, whole grains, and healthy fats—can help you manage your calorie intake and provide your body with essential nutrients. Portion control, mindful eating, and reducing processed foods and added sugars are all proven strategies for achieving and maintaining a healthy weight.
Exercise
Regular physical activity is a cornerstone of any successful weight loss plan. Both aerobic exercises (like walking, running, cycling, or swimming) and strength training (such as lifting weights or bodyweight exercises) help burn calories, build muscle, and boost metabolism. Consistency is key, and finding activities you enjoy can make it easier to stick with an exercise routine over time.
Behavioral Changes
Long-term weight loss often requires addressing the habits and behaviors that contribute to weight gain. Techniques such as goal setting, self-monitoring, stress management, and building a strong support system can make a significant difference. Working with a registered dietitian, therapist, or weight loss coach can provide valuable guidance and accountability.
Other Therapies and Treatments
In some cases, additional therapies—such as bariatric surgery or medically supervised weight loss programs—may be recommended for individuals with significant weight-related health risks. These approaches are typically reserved for those who have not found success with other methods and require careful evaluation and ongoing medical support.
Medical Approaches to Weight Loss
Weight Loss Medications
For some individuals, prescription weight loss medications can be a valuable part of a comprehensive weight management plan, especially when healthy eating and regular exercise alone have not produced the desired results. These medications are generally prescribed for people with a body mass index (BMI) of 30 or higher, or for those with a BMI of 27 or higher who also have weight-related health conditions such as type 2 diabetes or high blood pressure. It’s important to use these medications only under the supervision of a healthcare professional, as they can have side effects and are not suitable for everyone.
There are several types of weight loss medications, each working in a different way:
Appetite Suppressants
Appetite suppressants, such as phentermine and diethylpropion, work by influencing the brain’s appetite control centers, helping to reduce hunger and calorie intake. These medications are usually prescribed for short-term use due to the risk of side effects and dependence.
GLP-1 Receptor Agonists
GLP-1 receptor agonists, including semaglutide (Wegovy, Ozempic) and liraglutide (Saxenda), mimic hormones that regulate appetite and food intake. They slow stomach emptying, increase feelings of fullness, and decrease hunger, which can lead to reduced calorie consumption and weight loss. These medications are typically given as injections and are often used for long-term weight management.
Fat Absorption Inhibitors
Fat absorption inhibitors like orlistat (Alli, Xenical) block enzymes that break down fat in the digestive system, so some fat passes through the body undigested. This can help lower overall calorie intake, but may cause gastrointestinal side effects.
Combination Medications
Some medications, such as bupropion-naltrexone (Contrave) and phentermine-topiramate (Qsymia), combine different mechanisms to help control appetite and cravings, supporting weight loss efforts.
Considerations and Safety
Weight loss medications are not a quick fix and should be used alongside healthy lifestyle changes. Regular check-ins with your healthcare provider are essential to monitor progress and manage any side effects. Always discuss the risks, benefits, and alternatives with your doctor before starting any prescription medication for weight loss.
Medical Surgery
For individuals with severe obesity or those who have not achieved significant weight loss through other methods, bariatric surgery may be an option. Common procedures include gastric bypass, sleeve gastrectomy, and adjustable gastric banding. These surgeries work by altering the digestive system to limit food intake or reduce nutrient absorption, leading to substantial and sustained weight loss. Bariatric surgery can also improve or resolve many obesity-related health conditions, but it requires lifelong lifestyle changes and ongoing medical follow-up.
Plastic Surgery
After significant weight loss, some people may consider plastic surgery procedures such as body contouring or skin removal surgery. These procedures are not weight loss solutions but can help remove excess skin and improve body shape after major weight reduction. Common options include abdominoplasty (tummy tuck), arm lift, and thigh lift. It’s important to consult with a board-certified plastic surgeon to discuss goals, risks, and realistic outcomes.
Conclusion
Red light therapy has gained attention for its potential wellness benefits, but it’s not a proven cure or treatment for weight loss or any medical condition. While some studies support its use for skincare and muscle recovery, there is no strong scientific evidence confirming its effectiveness for weight management.
If you’re looking to lose weight, focus on proven strategies like healthy nutrition, regular exercise, and, when appropriate, medical guidance. Always consult with a healthcare professional before starting any new therapy or weight loss program.
Disclaimer: This article is intended for informational purposes only, and should not be interpreted as medical advice or guidance. Always seek medical advice and care from a trusted healthcare professional.
Sources:
Red Light Therapy: Effectiveness, Treatment, and Risks – Cleveland Clinic
Red Light Therapy for Skin – American Academy of Dermatology
Physical Activity for a Healthy Weight – Centers for Disease Control and Prevention (CDC)
Healthy Eating for a Healthy Weight – Centers for Disease Control and Prevention (CDC)
