Abdominal fat is a concern for many, not just for aesthetic reasons but also because it's associated with metabolic disorders and increased cardiovascular risk. The quest for effective methods to reduce abdominal fat has led to various approaches, including body wraps. This article delves into the effectiveness of ab wraps for weight loss, examining the scientific evidence and potential benefits.
Understanding Abdominal Fat and Why It Matters
Excess abdominal fat, characterized by a high waist circumference, is linked to a greater risk of developing cardiovascular diseases, type 2 diabetes, and other metabolic complications. This type of fat, also known as visceral fat, surrounds the internal organs and releases hormones and inflammatory substances that can negatively impact health.
The Claim: Can Ab Wraps Reduce Abdominal Fat?
Ab wraps, also known as stomach wraps, are products usually wrapped around the belly or abdomen to boost fat loss in that area of the body. The desired result? Wraps are marketed to lose weight or lose inches around the waist. Many types of body wraps are available, from “DIY” homemade wraps to pricier spa offerings. Some wraps include added or infused ingredients, such as herbs, essential oils, or clay. Especially in a spa setting, some body wrap treatments are paired with other techniques.
The claims surrounding ab wraps are often anecdotal, with proponents suggesting they can improve abdominal muscle tone, boost posture, exercise abdominal muscles, and even help with weight loss. Some suggest that ab stimulators may take up to 3 months to work. However, there is no scientific evidence to support claims of rapid results and significant changes in body shape.
Investigating the Evidence: A Study on Plaster Body Wraps
One study analyzed the effect of plaster body wrap in combination with aerobic exercise on abdominal fat. The controlled trial sample was composed of 19 female volunteers, selected through a questionnaire, and divided randomly into intervention (IG, n = 10) and control (CG, n = 9) groups. Volunteers were selected with body mass index (BMI) within the range 18.5−29.9, corresponding to normal range and pre-obese. All volunteers were taking oral contraceptives. Those who practiced regular physical activity, who had a disease or risk factor that may influence lipid metabolism, as well as those who regularly smoked or consumed alcohol were excluded.
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The study lasted 5 weeks, with two sessions performed per week. Assessments were done prior to (M0) and after (M1) each of the 10 sessions. Height and weight were also measured. The IG intervention protocol began with dynamic abdominal massage (5 minutes, with circular movements, to promote blood circulation) with an alcoholic extract of green tea (alcohol at 96%). The plaster bandage was then applied, impregnated with 3.12 g of green tea infusion, 6.94 g of magnesium sulfate in 0.5 L of water, and with more pressure in the center than in the periphery. While using the plaster body wrap, participants performed 30 minutes of moderate-intensity aerobic exercise on a cycle ergometer, monitored by Polar heart monitors and a Borg scale. The CG only performed aerobic exercise following the same criteria as the IG.
Study Results: Promising but Limited
The study revealed that the intervention group (IG) demonstrated a significant decrease (p ≤ 0.05) in subcutaneous fat at the left anterior superior iliac spine (ASIS) level and in iliac crest perimeter measurements. A large intervention effect size strength (0.80) was found in subcutaneous fat below the navel and a moderate effect size strength on the vertical abdominal skinfold (0.62) and the perimeter of the most prominent abdominal point (0.57).
While analyzing the study's results, it was possible to verify a significant decrease in abdominal fat in the IG compared with the CG, confirmed by ultrasound at the left ASIS level and by the perimeter above the iliac crest measurement. With a larger sample, a higher number of significant statistical results could probably have been observed. However, this was not possible once one set of restricted inclusion and exclusion criteria was adopted (so that no external influences could interfere with lipid metabolism). Hence, the intervention effect size calculation allowed verification of a moderate intervention effect size on the vertical abdominal skinfold, and a large intervention effect size was found for subcutaneous fat below the navel.
Interpreting the Results: A Word of Caution
Plaster body wrap in combination with aerobic exercise seems to be effective for abdominal fat reduction. However, all studies refer to the action of these components on fat when they are ingested but not through topical absorption, and there is a lack of studies on component action in adipose tissue after its application on skin. It's important to note that this study had a small sample size and specific inclusion/exclusion criteria, which may limit the generalizability of the findings. Additionally, the study combined body wraps with aerobic exercise, making it difficult to isolate the specific effect of the wraps.
The Role of Key Ingredients in Ab Wraps
Many ab wraps contain ingredients like green tea, green clay, magnesium sulfate, and calcium, each believed to contribute to fat reduction.
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- Green Tea: Contains catechins, which inhibit the enzyme that degrades norepinephrine, leading to increased energy expenditure and fat oxidation.
- Green Clay: Contains minerals like iron and magnesium that contribute to lipolysis (the breakdown of fats). Iron increases the lipolysis rate in adipocytes (fat cells), and magnesium is picked up by adipocytes during lipolysis.
- Calcium: Some studies suggest that calcium ions were able to cross the human skin barrier. When extracellular calcium level increases, PTH and 1,25 dihydroxyvitamin D decrease, which leads to a decrease in intracellular calcium in adipocytes, stimulating lipolysis and lipogenesis inhibition.
However, all studies refer to the action of these components on fat when they are ingested but not through topical absorption, and there is a lack of studies on component action in adipose tissue after its application on skin.
Ab Stimulators: Another Approach to Abdominal Toning
Proponents of ab stimulators claim they can help improve abdominal muscle tone as they force the muscles to repetitively contract. However, they will not burn fat or cause significant weight loss.
Electrical stimulation refers to when a device applies small electrical charges to a muscle. This can be a treatment option for people living with certain conditions that impair their muscles. This refers to a wearable device that promises to strengthen the abdominal muscles via electrical stimulation. However, these devices are not the same as those that physical therapists use.
At present, there is very little research assessing how well ab stimulators work for toning muscles. Instead, most research suggests that these devices are ineffective for toning and strengthening the abdominal muscles. Doctors and physical therapists have used electrical devices to treat injured or paralyzed muscles for decades.
Functional Electrical Stimulation (FES): A Closer Look
Functional electrical stimulation (FES) uses an electrical pulse to force muscles to contract. By doing this, it prevents muscle wasting and encourages blood flow to the muscles. It may also help repair damage. This can help with certain conditions, such as multiple sclerosis (MS). However, there is less evidence that abdominal stimulators can train the abs in people seeking increased muscle strength, better posture, or a slimmer waistline. The limited research that has looked at these devices has reported very small changes that were insufficient to change a person’s appearance significantly. For example, a 2019 study involving trained athletes found that 12 weeks of FES did not increase the size of the abdominal muscles.
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Important Considerations and Potential Risks
- Dehydration: Ab wraps, especially those used during exercise, can lead to increased sweating and fluid loss, potentially causing dehydration.
- Skin Irritation: Some individuals may experience skin irritation or allergic reactions to the ingredients used in ab wraps.
- False Sense of Security: Relying solely on ab wraps for weight loss may deter individuals from adopting more effective lifestyle changes like diet and exercise.
- Unregulated Devices: Unregulated ab stimulators present the most significant risk. These devices may burn the skin, contain toxic chemicals or adhesives, or deliver a shock that is too intense to be safe.
- Interference with Medical Devices: Even FDA-regulated stimulators, however, present some dangers. These devices may interfere with other electrical devices, such as pacemakers.
The Importance of a Holistic Approach to Weight Loss
The most effective approach to reducing abdominal fat and achieving sustainable weight loss involves a combination of strategies:
- Healthy Diet: Focus on consuming a balanced diet rich in fruits, vegetables, lean protein, and whole grains. Limit processed foods, sugary drinks, and unhealthy fats.
- Regular Exercise: Engage in both aerobic exercise (e.g., running, swimming, cycling) to burn calories and strength training exercises to build muscle mass.
- Lifestyle Modifications: Incorporate healthy habits into your daily routine, such as getting enough sleep, managing stress, and staying hydrated.