Some claim that placing a heating pad or wrap on your stomach can burn belly fat and help you lose weight, but evidence of such benefits is limited. Meanwhile, heat technologies like laser or radiofrequency treatments may reduce some fat, but more research is needed to better establish these results and their long-term effects, according to a study.
Instead of investing time and money in such treatments, most experts recommend making a few lifestyle changes that encourage healthy and sustainable fat loss, according to Mayo Clinic.
Can a Heating Pad Burn Fat?
Manufacturers of heated pads, belts, and wraps claim their products target belly fat via higher temperatures, resulting in weight loss around your midsection. However, there’s little clinical evidence to support these claims.
“There’s no solid data that shows that any heating products change fat mass at all,” says Fatima Cody Stanford, MD, MPH, an obesity–medicine physician scientist, educator, and policy maker at Massachusetts General Hospital and Harvard Medical School in Boston. “They’re appealing because in the short term, they do appear to have some effect [by] shrinking the water content within fat cells, but it comes right back. I don’t recommend these strategies for any of my patients, because the data is so scarce.”
There’s similarly scant evidence for belly fat loss from the use of electronic muscle stimulators (EMS), which send electrical currents to your stomach muscles to make them contract. Though these devices may help strengthen your core muscles, they’re not cleared by the U.S. Food and Drug Administration (FDA) for weight loss or body composition changes.
Can Clinical Heat Technology Burn Fat?
Medical offices offer several nonsurgical heat treatments that aim to reduce belly fat and may be more effective than over-the-counter heating pad products.
Clinical heat technologies used for body shaping include:
- High-intensity focused ultrasound (HIFU), which heats up fat to cause cell death, according to a study
- Laser lipolysis therapies like SculpSure, which use an applicator to heat and destroy fat cells with laser energy, according to the American Society of Plastic Surgeons (ASPS)
- Radiofrequency lipolysis treatments like Vanquish, which use radiofrequency energy to heat and destroy fat, according to the ASPS
These technologies can help reduce unwanted fat gradually over three to six months, according to the American Academy of Dermatology Association (AADA). Still, results vary from person to person, and more research is needed to understand the long-term effects of such treatments. Side effects may include swelling, bruising, and tenderness around the treated area. These therapies also tend to be quite expensive, according to the ASPS.
Whether these technologies lead to permanent results is also up for debate. According to the AADA, you have a set number of fat cells, and killing some of them with these treatments may leave you with fewer overall.
However, Dr. Stanford says that these novel heat technologies don’t actually destroy fat cells. “Fat cells don’t really go away,” she says. “Once they’re there, they’re there. They can shrink and expand, but they don’t go anywhere.”
It’s also important to note that these heat treatments are meant for spot reduction as opposed to dramatic fat loss, according to the AADA.
Better Ways to Burn Belly Fat
Given the lack of evidence that heat treatments destroy fat for good, Stanford says these quick fixes aren't the answer. Instead, if losing belly fat is your goal, consider the following lifestyle changes that support healthy weight loss.
Tweak Your Eating Habits
Focus on enjoying plenty of whole foods, and try to take in fewer calories overall. These are key parts of a healthy weight loss plan, according to Mayo Clinic.
If you’re having trouble deciding what to eat, think about giving the Mediterranean diet a try. According to Cleveland Clinic, this eating plan is low in refined carbohydrates, sugar, saturated fat, and trans fats. And it’s rich in lean protein, fruits, vegetables, whole grains, and healthy fats.
Try High-Intensity Interval Training (HIIT)
Any type of cardio workout burns calories, but HIIT is one of the most effective in terms of fat loss, according to a study. This type of time-efficient training alternates periods of intense activity with short recovery periods. Studies show that HIIT helps reduce body fat percentage and overall fat mass while increasing fat-free mass like muscle, resulting in noticeable body composition changes.
Get Enough Sleep
Sleep deprivation can also get in the way of reaching or staying at your healthy weight. Not getting enough sleep may reduce the amount of the satiety hormone, leptin, and increase the amount of the hunger hormone, ghrelin, in your body, according to a study. That leads many people who lack sleep to also take in more calories than they burn, according to another study.
As you prioritize the amount of sleep you get each night, try to focus on the quality of your sleep, too. According to Mayo Clinic, some tips for better shut-eye are:
- Keep your sleep schedule consistent.
- Sleep in a dark, cool, and quiet room.
- Try screen–free relaxation techniques, like journaling or reading, to help you wind down before bed.
Manage Stress
Stress levels are linked to body fat as well. Similar to sleep deprivation, the hormones tied to high stress levels can influence appetite and eating behavior in ways that increase body fat storage, according to a study.
It can help to practice self-care and try stress reduction techniques such as breathing exercises and mindfulness. These tactics may help you better manage your stress and, in turn, take charge of its possible effects on your weight loss progress.
