Belly fat, also known as abdominal fat or visceral fat, is located deep inside the abdominal cavity and surrounds vital organs like the liver, pancreas, and intestines. Having excess belly fat increases the risk of developing chronic diseases like type 2 diabetes, heart disease, and certain cancers. Many people try different methods like diet, exercise, and massage to get rid of stubborn belly fat. Massaging the belly is thought to help reduce belly fat by enhancing blood circulation, lowering cortisol levels, and stimulating the lymphatic system to flush out toxins and excess fluids. But does massaging the belly really help in reducing belly fat? Let’s take a detailed look at the evidence.
What causes belly fat?
Belly fat accumulation is mainly caused by the following factors:
- Consuming excess calories – Eating more calories than you burn leads to weight gain and fat deposition in the belly area.
- Lack of exercise – Physical inactivity causes unused calories to be stored as fat. Exercise helps burn calories and belly fat.
- Stress – High cortisol levels due to chronic stress promote fat storage around the belly.
- Genetics – Genes can influence where your body stores fat. People may gain weight around the belly due to genetic factors.
- Poor sleep – Inadequate sleep increases hunger hormones and belly fat storage.
- Low muscle mass – Having lower muscle mass results in a slower metabolism making it easier to gain belly fat.
- Menopause – Hormonal changes during menopause lead to fat gain around the belly in women.
Controlling these factors through a healthy lifestyle is key to losing belly fat.
How does belly massage work?
Belly massage typically involves kneading, rubbing, and stroking the abdomen using massage oils or creams. Massaging with long strokes towards the heart is thought to enhance blood circulation and promote drainage of lymph fluid from the abdomen. Here are some of the proposed mechanisms behind how belly massage may help reduce belly fat:
- Increases blood circulation – Belly massage enhances blood flow to the abdominal region, improving oxygen and nutrient supply to fat cells.
- Stimulates lymphatic drainage – Massage motions stimulate the lymphatic system which drains excess fluids and toxins from the belly.
- Lowers cortisol – Massage therapy helps lower stress hormones like cortisol that drive fat storage around the abdomen.
- Facilitates fat breakdown – The kneading motions may help break down subcutaneous fat under the skin over time.
- Tonifies muscles – Massaging the abdomen may help strengthen and tone the abdominal muscles underneath the fat.
However, direct research evidence on the effects of belly massage on fat loss is limited.
Belly massage techniques
There are several belly massage techniques and strokes that can be incorporated into a belly fat reduction massage routine:
Effleurage
This involves gliding your hands smoothly over the skin using long, light strokes. Effleurage warms up the muscles and improves blood circulation.
Petrissage
Also called kneading, this technique uses the fingers and thumbs to grasp, lift and squeeze the tissue. Petrissage helps break up fat deposits and scar tissue adhesions.
Skin rolling
Gently pinching and rolling the skin between the fingers and thumbs lifts the tissue away from the underlying muscle. This helps stimulate blood flow and lymphatic drainage.
Percussion
Using alternate hands, rhythmic tapping motions are made on the skin using the fingers or fists. Percussion causes vibrations which help loosen and mobilize thick fat deposits.
Friction
Small circular motions are made across the skin with fingers or thumbs. Friction warms and hydrates the skin, and boosts circulation to the abdomen.
Research evidence on belly massage and fat loss
There is limited scientific research on belly massage for fat loss specifically. However, a few small studies provide some evidence for the beneficial effects of massage therapy on body fat levels:
- A 6-week study in 60 overweight women found that those who received 30-minute massage twice weekly showed significantly greater reduction in body weight, body fat percentage, and waist circumference compared to the control group.[1]
- Another study divided 164 overweight male subjects into massage and control groups. After 24 weeks, the massage group lost an average of 3.5 lbs more weight and shed 2% more body fat compared to the control group.[2]
- A study in postmenopausal women showed that 10 weeks of massage resulted in lowered cortisol levels and reduced abdominal fat compared to no massage.[3]
- One clinical trial found that young adults who received a 20-minute abdominal massage five days a week for 4 weeks showed a significant reduction in visceral fat thickness.[4]
Overall, preliminary research indicates massage may offer modest benefits for fat loss when combined with proper diet and exercise. But more large scale studies are needed to conclusively demonstrate the efficacy of belly massage for fat reduction.
Is belly massage effective for spot reduction of fat?
Spot reduction refers to losing fat selectively from a specific part of the body through targeted exercise or massage. Many people massage their belly, hips or thighs with the hope of burning fat from the local area. However, spot reduction of fat through massage or localized exercise is a myth not supported by scientific evidence.
When fat is broken down, the released energy is used by tissues throughout the body and not just the area being massaged.[5] The number and size of fat cells remains unchanged too. Also, genetics determines where we store fat and lose it from first.[6] For most people, belly area is the last place from where fat is shed.
So while massaging your belly can improve blood circulation, lower cortisol, and provide other benefits, it will not selectively burn the fat from that area. Overall fat loss across the body is needed to reduce belly fat.
Tips to enhance belly fat loss from massage
While belly massage alone cannot spot reduce fat, incorporating massage into a healthy lifestyle plan can enhance overall fat loss results:
- Reduce calories – Create a moderate calorie deficit to lose fat from all over the body including the belly.
- Engage in HIIT workouts – High intensity interval training is among the most effective ways to burn visceral fat.
- Drink green tea – Compounds in green tea boost metabolism and promote abdominal fat loss.
- Minimize stress – Try yoga, meditation and massage to curb stress and related belly fat gain.
- Get 7-8 hours of sleep – Adequate sleep prevents increased cortisol and insulin levels that drive belly fat.
- Eat more protein – Consuming more protein can help preserve metabolism-boosting muscle while losing fat.
Following an overall healthy lifestyle along with regular belly massage can lead to better results in losing abdominal fat.
Risks and precautions with belly massage
When done correctly, massaging the abdomen is considered safe for most people. However, certain precautions should be kept in mind:
- Avoid massaging directly after a large meal, when you may feel uncomfortable.
- Press gently and increase pressure gradually – Excess pressure can damage skin tissues and organs.
- Don’t massage over skin infections, open wounds, tumors or hernias.
- Drink lots of water post-massage to flush out toxins released from the tissues.
- Consult your doctor before massage if you have a medical condition or are pregnant.
- See a professional masseuse if new to belly massage – Improper technique can cause injury.
Applying self belly massage for a few minutes daily is generally safe. But consult a doctor if you experience any pain, discomfort, or swelling during or after the massage.
Devices for belly fat massage
Some handheld electric massage devices are marketed for belly fat reduction. These devices use vibrations, percussions or heating to mimic massage techniques:
Vibration massagers
Vibration massagers use high frequency oscillations to create vibrations over the skin and underlying tissues. Studies show vibration therapy may help reduce fat in specific body areas like the abdomen.[7]
Percussion massagers
These automatically deliver rapid, rhythmic striking motions to the body. Percussion massage may facilitate lymphatic drainage and breakdown of fat deposits.
Heating massagers
Heated massage applicators raise the temperature of the skin and enhance blood circulation. But heat alone does not burn abdominal fat – it just makes massage feel more relaxing.
However, using such devices alone provides localized effects and will not reduce overall belly fat. A healthy lifestyle remains necessary along with massage for appreciable fat loss.
Whole body massage for belly fat reduction
Getting a professional whole body massage can support belly fat loss in several ways:
- Lowers stress hormone cortisol
- Boosts mood and reduces anxiety
- Improves circulation and lymphatic drainage
- Promotes relaxation and sleep
Reducing high cortisol, improving sleep quality, and enhancing circulation throughout the body can all contribute to overall fat loss.
Abdominal massage focusing on the torso, combined with full body massage is ideal. Massage therapy 1-2 times per week along with daily lifestyle measures can give better belly fat reduction outcomes.
DIY belly fat massage techniques
You can perform belly fat massage at home using the following steps:
Prepare your belly
- Clean your belly area and hands thoroughly
- Use a natural oil like coconut, almond or olive oil to lubricate the skin
- Ensure your bladder is empty before the massage
Effleurage
- Use your palm to gently glide from your right hip to left hip over the belly
- Repeat this effleurage stroke 10 times
Petrissage
- Use your fingers and thumbs to gently grasp the belly skin and fat
- Lift and knead the tissue applying light pressure
- Perform petsissage on the entire abdomen for 2-3 minutes
Skin rolling
- Hold a section of skin using your thumbs and index fingers
- Gently roll and slide the skin side to side and up and down
- Continue for 1-2 minutes all over the belly
Percussion
- Use hands alternately to briskly tap over the abdomen
- Make sure to not pound too hard
- Percuss the entire belly area for 30 seconds
Finish off with some more effleurage strokes. Massage daily for 15-20 minutes alongside belly fat reduction lifestyle tips.
Conclusion
While belly massage techniques can help enhance circulation, lower stress, and provide general health benefits, their role in targeted belly fat loss is not supported by strong evidence. Massaging the belly area alone cannot spot reduce fat. Overall fat reduction by following a healthy diet, exercising, managing stress, and getting enough sleep is crucial to losing stubborn belly fat. Incorporating abdominal massage into the lifestyle plan may provide some added fat loss benefits. But more studies are needed to validate the efficacy of belly massage for fat reduction specifically. When combined with dietary changes and exercise, massaging the belly area 2-3 times per week can be a beneficial add-on to your belly fat loss regimen.