Can You Massage Away Stomach Fat? The Do's and Don'ts of Massage for Weight Loss

Co-authored by Laura Flinn and Jennifer Mueller, JD

Last Updated: May 10, 2024 References

Massage can improve your general health and wellness, but can it help you get rid of stubborn belly fat? The idea of simply massaging away fat might sound too good to be true, but there's actually some scientific evidence to back it up.^{[1]
X
Research source} While massage alone might not help you lose as much weight as a healthy diet and exercise would, it can help the process along. Here, we've collected some answers to some of your most common questions about the effects of massage on stomach fat.

Do massages help you lose fat?

Some studies do suggest that frequent massaging can help you lose stomach fat. One study found that participants lost around 2 mm (0.20 cm). Of course, the best way to lose fat is through proper diet and exercise.

Question 1 of 6:

Does massage help break down fat stored in the body?

Download Article

Yes it can! There is some scientific evidence that you can lose some belly fat through regular massage. In one study, participants shaved an average of around 2 mm off their waists through massage alone.^{[2]
X
Research source}
- This study evaluated the effect of 3 different massage techniques: mechanical massage, connective tissue manipulation, and manual lymphatic drainage. These are techniques you can ask any massage therapist to use. Of the 3, mechanical massage and connective tissue manipulation were the most effective.

Question 2 of 6:

Will regular massage help you lose weight?

Download Article

It might, when combined with a healthy diet and active lifestyle. A healthy, active lifestyle is the best way to lose weight and keep it off, but regular massage can help that process along. ^{[3]
X
Research source} Massage also helps reduce stress, which causes your body to store more fat.^{[4]
X
Research source}
- Since massage can help break down the fat already stored in your body, it can also reduce the appearance of cellulite to give you a smooth, toned look.
- For healthy diet and exercise tips, check out our healthy eating and fitness articles.

Question 3 of 6:

How do you massage your own stomach?

Download Article

Start at the right side of your stomach near your pelvis. Rub in a circular motion, moving your hands gradually upward until you reach your rib cage. Then move straight across to the left side, down, and back to the right. Follow the pattern in ever-tightening concentric circles, always moving clockwise, for about 10 minutes.^{[5]
X
Trustworthy Source

Michigan Medicine
The University of Michigan's medical center, which provides patient care, supports research, and educates the public on health topics

Go to source}
- You can press more deeply with your fingers in spots where you feel more tightness or tension.
- Lighten your touch around sore areas—spend a little more time there, moving slowly to relax the muscles.

Question 4 of 6:

Do self-massage devices reduce belly fat?

Download Article

They might, although they haven't been studied much. You might've seen these massagers advertised as a fast and easy way to "6-pack abs." Since they're cheaper than booking several massage appointments, you might decide to go this route. Just keep in mind that at least one study showed no significant difference between participants who used the device and those who didn't.^{[6]
X
Research source}
- In the US, self-massage devices are regulated by the FDA to strengthen and tone muscles, but they're not cleared for weight loss.^{[7]
  X
  Trustworthy Source
  
  US Food and Drug Administration
  U.S. government agency responsible for promoting public health
  
  Go to source} At the same time, building the muscles in your core can make your midsection appear thinner overall—even if you're not specifically losing belly fat.
- If you decide to buy a self-massage device, read and follow the instructions carefully. There's some risk of electric shock if the device isn't used correctly.

Question 5 of 6:

Can massaging your belly help ease bloating?

Download Article

Massage relaxes your muscles and helps stimulate your digestive system. If you're feeling cramped or bloated after a heavy meal or as a result of PMS, try massaging your midsection and see if it helps. If nothing else, it'll help you relax and feel a little better about yourself.^{[8]
X
Trustworthy Source

Michigan Medicine
The University of Michigan's medical center, which provides patient care, supports research, and educates the public on health topics

Go to source}

Question 6 of 6:

When is massage a bad idea?

Download Article

Don't see a massage therapist if you're sick or running a fever. A massage can occasionally spike your fever or make you feel worse—but more importantly, you don't want to pass on your illness to the massage therapist. If you have injuries, tell your massage therapist so they'll know how to deal with the injured areas. Massage therapists also typically won't massage areas where the skin is damaged, such as from sunburn or rash. Generally, tell your massage therapist if you have any of the following types of conditions:^{[9]
X
Research source}
- Circulatory system issues
- Digestive or gastrointestinal issues
- Musculoskeletal conditions
- Nervous system issues
- Pregnancy