How Much Weight Can You Lose With Red Light Therapy?

We’ll shoot straight: Yes, Red Light Therapy helps with weight loss, but the results are modest and temporary unless you also maintain a calorie deficit diet and continue to exercise. 

Research done in small clinical trials shows participants lost an average of 0.5–2 kg over 4–6 weeks.

However, there is no set amount of weight that you can lose because Red Light Therapy doesn’t directly cause weight loss.

Instead, it helps with inch loss by breaking the contents of fat cells.

You still have to burn it off.

But all in all, while these study results are impressive, Red Light Therapy is best viewed as a complement to a healthy lifestyle, not a standalone solution.

What Is Red/Near-Infrared Light Therapy?

Red Light Therapy (RLT), also known as photobiomodulation, is a non-invasive treatment that, in most cases, uses low-level Red and Near-Infrared light in the 630–850 nm wavelength spectrum to stimulate cellular function.

These light wavelengths penetrate the skin at different depths, and then they are absorbed by the mitochondria—the energy powerhouses—in cells.

This stimulates ATP (adenosine triphosphate) production, triggering a variety of therapeutic effects. 

Key Therapeutic Claims vs. Weight-Loss Disclaimers:

• Pain Relief & Inflammation: Red and NIR light helps your muscles and joints heal faster after strain or injury.
• Skin Rejuvenation: RLT helps your skin look smoother and firmer by influencing collagen and elastin production.
• Wound Healing: RLT can speed up the healing process by increasing blood flow and stimulating tissue repair.
• Weight Loss-Specific Claim Disclaimer: While RLT can influence fat cells to release their contents, it is not a direct method for burning fat or a substitute for traditional weight-loss methods. 

This means you should eat a healthy diet and stay active for significant weight loss.

How Does Red Light Therapy Work for Weight Loss?

Ideally, RLT doesn’t burn fat in a caloric sense like traditional methods.

Instead, it prompts the fat cells to release fatty acids and glycerol.

Cellular Mechanisms

Let’s dissect what happens during Red Light Therapy:

Human-Study Highlights

Let’s dissect what happens during Red Light Therapy (in research, this can also be called LLLT Therapy for Low Level Laser Therapy):

How Much Weight Can You Lose With Red Light Therapy?

If you want to try RLT out, here’s what to expect based on data:

• Average Results: Studies reveal an average reduction of 0.5–2 kg of weight or 1–3 cm in circumference across the treated areas within a month.
• Fat Reduction vs. Scale Weight: Red Light Therapy reduces fat cells’ size because they release their contents.

For the number on the scale to go down, your body still has to burn off the released fat, and that mainly comes down to your diet and how active you are.

All this to say, it’s hard to answer whether Red Light Therapy makes you lose weight.

`It’s a complex question because RLT facilitates the process but doesn’t complete it on its own.

And that’s why you’ll notice that while the results are promising at first, they quickly plateau and finally disappear.

Protocol: How to Use Red Light Therapy for Weight Loss. 

The right approach to RLT depends on the device you’re using, but the core principles of consistency and proper application remain the same. 

If you understand how this form of therapy works, then achieving your targeted weight is possible.  

Session Frequency & Duration

How often and how long you do RLT sessions depends a lot on the power of the device you use.

• Clinic-Grade Devices: They are strong and don’t need to be used as often because they have a high irradiance or power density. Follow the manufacturer’s protocols.
• Home Panels: They are less powerful and need to be used more often (3-4 sessions per week). Spend 10 minutes on both sides of the body, and for best results, make sure your device gives off 60–100 mW/cm² of light at the skin’s surface. Most won’t do this.

Wavelength & Power Guidelines

Wavelengths penetrate the skin at varying depths:

• Red Light (630 nm): Shorter wavelengths are absorbed in the superficial layers of the skin. They help reduce surface fat and improve skin by stimulating collagen.
• Near-Infra-Red (NIR) Light (810–930 nm): Better suited for deeper, more resistant fat, due to their penetration power.

Belly-Fat Targeting Tips

• Positioning: Lie on your back (if you have overhead stand) or stand in front of the device. The device should be directly aimed at your abdomen.
• Distance: The device should be 6–12 inches from your skin.
• Protective Eyewear: Eyewear is recommended to protect against any adverse effects on the eyes.

Safety, Contraindications & Side Effects

Red Light Therapy can be effective for weight loss; however, it may have some side effects.

Side Effects:

A common side effect is mild skin redness, which usually fades fast.

It can also negatively affect your eyes with prolonged exposure, so always wear eye covering (e.g., goggles or an eye mask). 

Who Should Avoid It:

While RLT is generally safe, it is contraindicated for certain situations.

If you’re pregnant or going through cancer treatment, it’s best to check with your doctor first.

Also, if you have darker skin, some adjustments are required.

Combining Red Light Therapy With Real Weight-Loss Strategies

Red Light Therapy works best when it’s part of a comprehensive plan, not used on its own.

When you combine it with proven methods like eating in a calorie deficit, resistance training, and whole-body movement, that’s where the magic happens, especially in those stubborn areas.

1. Start With a Calorie Deficit

At the end of the day, fat loss comes down to burning more calories than you take in.

Red Light Therapy makes fat more available for your body to use as fuel.

However, it is diet and movement that actually burn it off.

2. Add Resistance Training

• Metabolic boost: Strength training builds lean muscle, which helps your body burn more fat, even when you’re not active.
• Speeds up recovery: Red Light Therapy reduces soreness and inflammation. This allows you to recover super fast.

3. Use Whole Body Vibration

A good combination to try is RLT plus Whole Body Vibration (WBV) if you are targeting weight loss. 

WBV also supports fat loss and muscle strengthening in individuals who are overweight or obese.

A systematic review of WBV training in overweight and obese people found that it led to big drops in fat mass and systolic blood pressure, as well as an increase in strength in the lower body.

This combo is interesting because the vibration can help burn the fatty acids that RLT releases away from the fat cells more effectively, which leads to results that are more noticeable and last longer.

Your Takeaway & Next Steps

You’ve likely heard countless promises about weight loss, so your skepticism is valid, and you’re right to be cautious.

Here’s what you now know for sure:

• Red Light Therapy works by temporarily emptying fat cells, not burning the fat, providing a measurable reduction in inches.
• The results are modest and temporary unless you pair them with a calorie-deficient diet and regular exercise.
• When you use Red Light Therapy with resistance training and Whole Body Vibration, the three work together to speed up your results.

Disclaimer: This information is only for educational purposes. Before starting any new treatment or fitness program, you should always talk to a doctor.

A good spot to start is checking out therapist-approved RLT panels and our science-based Hypervibe Vibration Platforms to find the best tools to help you along the way.