4 Evidence-Based Massages For Weight Loss

A weight loss massage is a relaxing way to lose weight and reduce celluliteⁱ  A common skin condition that causes lumps and dimpled flesh on the thighs, hips, buttocks, and abdomen due to the accumulation of fats. (1), (2).Research shows that a balanced diet, exercise, and massage designed for weight loss is an effective strategy to lose weight fast (3), (4). Moreover, you will get long-term weight loss benefits. This method has gained immense popularity as a spa treatment that caters to your overall health and wellness besides aiding weight management. This post tells you how massages work for fat loss and the three scientific ways to massage your body to shed pounds. Read on!

Benefits Of Massaging – Does It Work For Weight Loss?

Massage can stimulate weight loss in many ways. Here’s how they work and the benefits you will reap:

• Reduces Abdominal Fat: Belly fat is a point of concern for many. Thankfully, a study shows that massaging the abdominal area with aromatic oils 5 days a week helps reduce abdominal fat tissue and waist circumference. It was also found to improve body image (1).
• Increases Blood Circulation: A full body massage helps increase blood circulation (5). This helps to get rid of the toxic waste in your body and improves metabolism.
• Tones The Muscles: Weight loss massages can help in toning your body, especially the muscles. They can also decrease stiffness and soreness in the muscles (6).
• Improves Digestive Functions: A healthy gut also helps in weight loss. Massaging helps stimulate gut activity, thereby improving bowel movement, reducing constipation, and decreasing abdominal pain (7), (8).
• Reduces Stress: Stress leads to toxin build-up in the body, which can lead to metabolic slowdown and overeating. Massaging helps reduce stress and releases “feel good” hormones (9). This helps reduce the production of hunger hormones and prevents excessive eating (10).

• Improves Sleep Quality: A full-body massage helps relax the muscles. This, in turn, stimulates good-quality sleep. Since sleep deprivation is linked to weight gain, improved sleep quality through massages can help nullify the effects of poor sleep (11).
• Lower Blood Pressure: High blood pressure due to stress or unhealthy food habits can lead to inflammation and water retention. Deep tissue massage and aromatherapy massage can help lower your high blood pressure (12).

Quick Tip

Massages complement exercises. A good massage after an exhausting workout can reduce your muscle tension and stiffness and increase your motion range.

4 Effective Massages For Weight Loss Backed By Science

1. Skin Fold And Vacuum Massage For Weight Loss

Cellulite is mainly found in the thighs, hips, and abdominal area. It makes the skin look dimpled. And, getting rid of it can be a task. Thankfully, a skinfold massage can help get rid of cellulite. A vibrating device is used to massage the affected area.

Research shows that a skinfold massage could help smoothen the skin (13). Sixty minutes of vibration massage five times a week also showed promising results in reducing cellulite (14).

“While skinfold massage is not a one-time solution, it can be an effective tool in conjunction with other healthy lifestyle choices such as a balanced diet and regular exercise,” says Personal Trainer Hannah Shine.

Vacuum massage is another non-invasive technique to reduce cellulite. It helps in collagenⁱ  A fibrous protein found in the skin and the connective tissues, which is responsible for improving skin health. restructuring, releases tension in the muscles, improves skin elasticity, reduces skinfold thickness, increases collagen, and decreases muscle pain (15). Go to a professional vacuum therapist to do this massage.

2. Lymphatic Massage For Weight Loss

Lymphaticⁱ  A network of tissues, vessels, and organs that work together to move a colorless, watery fluid called lymph back into your bloodstream massage helps in lymphatic drainage, i.e., flushing out extra fluid from the waist, wrist, ankles, and legs. This method aids detoxification and reduces puffiness and bloating.

A study found that lymphatic drainage massage or manual massage could help reduce thigh and belly fat (16), (17). People who play sports use this massage often to heal injuries (18). For lymphatic massage to be effective for weight loss, you must stop eating unhealthy food and maintain a good nutrition level in your diet. Get a licensed lymphatic massage therapist to get the massage done on a regular basis.

Here, you can also explore lymphatic drainage for the face, which is gaining popularity for its ability to promote a healthy glow.

3. Aromatherapy Massage For Weight Loss

Aromatherapy massage is a special type of weight loss massage that cuts down the desire to binge eat. This form of holistic therapy also provides stress relief. Special aromatic oils made from the extracts of flowers, fruits, leaves, barks, and seeds are used to massage the problem areas or the whole body. One hour of aromatherapy massage with grapefruit oil, cypress oilⁱ  Essential oil extracted from cypress tree and is known for its healing properties such as easing muscle pain. , and other oils for six weeks was found to help reduce abdominal fat and waist circumference (1).

People who use this massage have often said that they sleep better and have reduced muscle pain. Aromatherapy massage also helps reduce stress and depression (19), (20). This, in turn, can reduce the desire to binge eat or eat nothing at all (which leads to slow metabolism and weight gain) (21), (22).

4. Abdominal Massage For Weight Loss

Abdominal massage is a therapeutic technique that involves massaging the stomach area for various purposes like relaxation and digestive support. It is often performed by trained massage therapists or healthcare professionals. A study conducted on high-fat diet-induced obese mice found that abdominal massage could decrease blood glucose levels and fat mass, thereby resulting in weight loss. The study concluded that the massage is effective against obesity even when the high-fat diet is being continued (23). Another study also suggests that massage may boost lipid metabolism and reduce inflammation (24). However, more human studies are needed to understand the clinical application of abdominal massage in obesity treatment.

Though these massages help reduce weight, you should also be aware of the potential issues or limitations. Keep reading to learn more about it.

Limitations Of Weight Loss Massage

• While massage can help reduce weight, the effects may not be a long-term solution for weight loss.
• Massage should complement a healthy diet and regular exercise, not replace them. It is important to combine all three for effective weight loss.
• Everyone’s body responds differently. Some may see minor changes, while others may not notice much difference at all.
• Regular massage can be expensive, and not everyone has easy access to certified massage therapists.
• Massage can help improve circulation and muscle relaxation but doesn’t significantly burn calories or reduce fat on its own.
• Some people may experience discomfort during or after a massage, especially if they have underlying health issues or are not used to it.
• For any potential benefits, you need to commit to regular sessions, which can be challenging to maintain over time.

Always remember, it is essential to listen to your body and consult a professional when trying new weight loss methods.

Did You Know?

Research shows that massages, combined with laser light therapy, are more effective in reducing subcutaneous fatⁱ  Fat found just under your skin, which is the body’s way to store energy, but it is harmful when the amount of fat becomes excessive. and improving cellulite appearance (25).

Infographic: How Does Massaging Help Reduce Weight?

Massaging helps improve the functions of your body. It can be one of the best solutions to tone your muscles. And these benefits can ultimately help reduce your weight.

Check out the infographic below to get a simplified idea of how massaging helps reduce weight loss.

Illustration: StyleCraze Design Team

Frequently Asked Questions

Does a massage count as exercise?

No, a massage is not considered an exercise, but it can have similar beneficial effects on your mind and metabolism and aid in fat burning. Massages should not be viewed as a substitute for exercise. Engaging in physical activity is important for burning calories and sustaining a healthy weight. Using both together can give better results.

Do massages burn calories?

Massage helps increase circulation and metabolism. It also improves your range of motion, tones your muscles, and helps you feel rejuvenated to remain physically active enabling you to burn more calories.

Is massage better than exercise?

While there is no direct comparison, massages can help relax your sore muscles after exercise.

Does a massage count as exercise?

No, a massage is not considered an exercise, but it can have similar beneficial effects on your mind and metabolism and aid in fat burning.

Is massage every day good for you?

Massage helps you destress, improve your mood, and promote relaxation, So a few minutes of massage every day can be pretty beneficial and can easily be added to your daily self-care routine.

Does massage tone your legs?

Yes, massage helps tone your muscles and can help in sculpting your arms and legs.

Is too much massage harmful?

Yes, it could be harmful if done with the wrong technique, posture, or amount of pressure. You should, therefore, be clear in communicating any discomfort or pain during a massage.

Is it bad to shower after a massage?

It is advisable to give some gap and take a shower after about an hour of the massage.

Can massage help slim thighs?

Yes, lymphatic and deep tissue massage can work on the fat and lymph build-up and help tone your thighs, giving a slimming effect.

Should I wear deodorant to a massage?

While perfumes are not recommended before a massage, deodorants are encouraged.

Discover a quick and effective 5-minute belly massage technique that can help you burn fat, flatten your stomach, and achieve a smaller waist. Say goodbye to cellulite and tighten your midsection with the simple method discussed in the video below.

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Reviewer Author Editor Fact Checker

Hannah ShineAFA Certified Personal Trainer

 

Hannah Shine is a highly qualified and experienced personal trainer with 6 years of experience. She has a Diploma in Nutrition and a certification as a personal trainer from the Australian Fitness Academy. She is currently the health manager of Hourglass Waist, a company that provides health and fitness services to individuals of all ages, races, and sizes.

Read full bio of Hannah Shine

Charushila BiswasHealth & Wellness Writer

 

Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information.

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Ravi Teja TadimallaCo-Editor-in-Chief

Ravi Teja Tadimalla is a Co-Editor-in-Chief and a published author. He has been in the digital media field for over a decade. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University.

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Aparna MallampalliHealth & Wellness Writer

Aparna is a professor-turned-content writer with over 5 years of experience in life sciences. Her passion for writing and interest in the healthcare and wellness industry pushed her toward a career in content writing. She has a master’s degree in microbiology from Osmania University, Hyderabad, and a diploma in nutrition from Fab Academy.

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