The start of the New Year is the most common time when people try to lose weight. Losing weight can often feel like a frustrating and overwhelming journey, filled with countless diets, intense workouts, and fleeting results. For those looking for a more natural and balanced approach, the ancient wisdom of Traditional Chinese Medicine (TCM) offers a way to not only shed excess weight but also restore harmony within the body. Traditional Chinese Medicine emphasizes the connection between the mind and body, recognizing that weight gain is often a symptom of deeper imbalances. Whether it’s digestive issues, stress, or low energy levels, TCM approaches weight loss with a holistic perspective, combining herbal remedies and techniques to support natural weight management.
Understanding Traditional Chinese Medicine and Weight Gain
In Traditional Chinese Medicine (TCM), achieving a healthy weight goes beyond calorie counting and restrictive diets. Instead, TCM embraces a holistic approach that focuses on restoring harmony within the body to achieve sustainable results. With centuries of practice and observation, TCM acknowledges that weight gain often stems from imbalances in the body’s energy, known as qi, and disruptions in the natural functions of digestion and metabolism. For those who struggle with fluctuating weight, persistent cravings, or a lack of energy, TCM provides an alternative perspective. Through the use of carefully selected herbs, acupuncture, and other traditional techniques, TCM aims to improve digestion, boost metabolism, and regulate the body’s systems in a way that feels nurturing rather than punishing.
In traditional Chinese medicine, a form of eastern traditional medicine, excessive weight gain is mostly due to the accumulation of “dampness.” Dampness in Chinese medicine occurs when the process of food intake, digestion, absorption and transportation is not balanced. For example, when one eats too much - especially too much fatty food during the holidays - the transportation transformation function of the stomach and spleen will be poor, and excess food will be accumulated as dampness. To lose weight, the main strategy in traditional Chinese medicine is to eliminate this dampness. According to traditional Chinese medicine diet guidelines, bitter, sour and pungent foods are beneficial for weight loss while sweet, salty and fatty foods can lead to weight gain.
Acupuncture and Weight Loss
One of the most common questions is, “Can acupuncture help me lose weight?!” So, yes- acupuncture therapy can be very effective whether you are trying to lose 2lbs to feel healthier, or 200lbs to avoid serious health consequences associated with obesity. Acupuncture can suppress appetite, improve GI motility, and improve metabolism. This PubMed study details the wide-ranging benefits of acupuncture for weight loss. It explains that acupuncture is able to suppress appetite, enhance intestinal motility, and improve metabolism. It also discusses the benefits of acupuncture in treating emotional factors such as stress and depression, which can be key factors in overeating. The study concludes,“Acupuncture application in obesity treatment is effective in procuring weight loss.”
Auricular (ear) acupuncture is an effective method of appetite suppression. A second PubMed study concludes that frequent stimulation of specific auricular (ear) acupuncture points is an effective method of appetite suppression which leads to weight loss. This is important because the knowledge of proper diet and nutrition is not enough to lose weight if too strong an appetite results in chronic overeating. Ear stapling or auricular acupuncture is another type of traditional Chinese medicine acupuncture that can help you lose weight. Ear stapling works by manipulating certain points on the ear that control food cravings. Auricular acupuncture has also been shown to help treat drug addiction problems, including both tobacco and heroin use. Auricular acupressure is administered by placing adhesive tape with vaccariae seed on several acupuncture points in the ear including hunger, shen men, spleen and stomach.
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In Traditional Chinese Medicine, acupuncture is a widely recognized treatment for promoting weight loss. By targeting specific acupoints, practitioners aim to stimulate the flow of qi (vital energy) throughout the body, which plays a crucial role in balancing various functions. Key acupuncture points such as Zhongwan (CV12) and Zusanli (ST36) are frequently used to improve digestive health and enhance metabolism. These points help regulate the spleen and stomach, organs that are central to nutrient absorption and energy conversion. Acupressure, often considered an accessible and non-invasive technique, mirrors acupuncture in its approach. By applying pressure to specific points like Neiguan (PC6), it aims to suppress appetite and alleviate digestive discomfort.
The Role of Chinese Herbal Medicine
Various herbs can help you lose weight by suppressing appetite, increasing metabolism and burning fat. Some of the best traditional Chinese medicine herbs for weight loss include He Ye (lotus leaf), Fu Ling and Huang Qi. Bao He Wan, an over-the-counter Chinese weight loss formula, contains a variety of herbs.
Chinese medicine is unique in the way that it groups symptoms, bodily functions, demeanor, tone of voice, emotional state, etc. into one or more patterns to form a diagnosis. This method of diagnosis is extremely important when it comes to a desire for personalized, precise treatment. For example, five individuals enter a TCM office with a desire to lose weight. Each is questioned, examined, and grouped into one or more diagnostic patterns to explain why there is weight gain. More than likely, all five individuals will have a different diagnosis, all five will receive a different acupuncture point prescription, and all five will be given a different herbal formula to assist with weight loss. This is the incredible capacity of Chinese medicine- to customize approaches according to each person, whether it’s weight loss, low back pain, or even infertility! Without a doubt, acupuncture therapeutics are able to support an individual’s weight loss journey, maintain a goal weight, optimize healthy metabolism, and digestion- and most importantly keep you healthy and happy.
A recent study compared the effectiveness of Chinese herbal medicine (CHM) to Western medicine (WM) in promoting weight loss among an obese population. The study revealed that CHM was significantly more effective in achieving substantial weight reduction. According to the research published in Frontiers in Pharmacology, 53.21% of individuals using CHM achieved at least a 5% reduction in body weight, while only 22.46% of those using WM reached the same milestone. These findings underscore the potential of Chinese herbal medicine in addressing obesity and promoting more effective weight management. By targeting the root causes of weight gain and enhancing the body’s natural functions, CHM provides a holistic and natural alternative to conventional weight loss medications.
Specific Herbs and Their Benefits
Here are some well-researched Chinese herbs that are thought to help in the treatment of obesity, diabetes, metabolic syndrome, and more:
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Ginseng: This Chinese herb was discovered more than 5,000 years ago and has long been used in Asia for centuries as a remedy for all kinds of ailments. Ginseng root may also support weight loss by changing the composition of our gut microbiome, the complex assortment of “good bacteria'' dwelling within our digestive system. Supplementing with this safe, natural herb can potentially work to balance gut microbiota and help the body shed weight while staying energized and vibrant. You can consume ginseng in tea, or as a supplement in capsule or tablet form. Ginseng has long been valued in Traditional Chinese Medicine for its ability to invigorate the body and boost overall vitality. When it comes to weight loss, ginseng’s stimulating properties enhance metabolism, allowing the body to burn calories more efficiently. It also helps in increasing energy levels, which can be beneficial for those who experience fatigue during physical activities or daily routines.
Adenophora: This traditional Chinese herb comes from a flowering plant that grows across Asia. Adenophora also has a demonstrated anti-obesity effect, possibly thanks to antioxidant and anti-inflammatory mechanisms, according to research. This herb is usually taken as a capsule or tablet.
Green Tea: The history of green tea in China reaches back thousands of years to the Han Dynasty, when it was used medicinally for longevity and overall well-being. (Legend has it that green tea was discovered when an emperor accidentally drank from a cup of water that had a leaf in it.) Today, studies show its power as an obesity-fighting herb. Green tea comes with a long list of potential health benefits in addition to weight loss, such as mental alertness, digestive relief, and headache relief. Some research also suggests that consuming green tea may help with blood pressure and cholesterol levels.
Codonopsis: This mild yet powerful herb is among the most commonly used in Traditional Chinese Medicine. While it's also known for its immune-boosting effects, when it comes to weight loss, several studies show a link between codonopsis root and decreased body weight, particularly in the context of a high-fat diet. Extracts, dried slices, capsules, and powders are all available.
Poria Cocos: Actually a type of mushroom, this herb plays a unique role in the weight loss arsenal: It works as a gentle diuretic to help shed excess water weight so you can feel lighter almost instantly. Interestingly, poria cocos mushrooms have also shown promise against the effects of Alzheimer’s disease, as it helps clear certain plaques from the brain. Poria cocos can be taken as an easy-to-use supplement and is found in WTHN's digestive support supplement called Daily Digestion. It also has a demonstrated anti-obesity effect which may make black atractylodes root an appealing addition to your weight loss toolbox.
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Astragalus: This herb is widely known for its immune-boosting qualities, but astragalus also plays an important role in supporting metabolism. In TCM, it is often used to strengthen the qi, which translates to increased energy and a more robust metabolic function.
Goji Berries: Goji berries are nutrient powerhouses that provide essential vitamins and minerals while being low in calories. Rich in antioxidants, they help the body combat oxidative stress, which can interfere with metabolic processes.
Pu-erh Tea: Pu-erh tea is a fermented variety of tea that has gained popularity due to its potential weight loss benefits. The fermentation process gives it unique properties that aid digestion and help break down fat more effectively.
Cinnamon Twig: Known for its warming nature, cinnamon twig is used in TCM to help regulate blood sugar levels and improve circulation. Balanced blood sugar levels are crucial for controlling cravings and preventing unnecessary calorie intake.
Lotus Leaf: Lotus leaf is a well-known herb in TCM that is often recommended for weight loss due to its ability to reduce fat accumulation. It works by improving the digestion of fats and eliminating excess body fluids, which can contribute to bloating and water weight.
Chinese Hawthorn: Chinese hawthorn is frequently used in TCM to aid digestion and promote the breakdown of food, particularly fats. Its enzymes help to metabolize heavy, rich foods more efficiently, preventing fat buildup in the body.
Atractylodes: This herb plays a significant role in improving digestive function and reducing water retention, two common obstacles to effective weight loss. Atractylodes strengthens the spleen in TCM, which is responsible for transforming food into energy.
Dandelion Root: Dandelion root is a well-known detoxifying herb that aids in weight loss by promoting liver health and supporting the body’s natural detoxification processes. In TCM, a well-functioning liver is essential for breaking down and eliminating toxins, which can otherwise slow metabolism and contribute to weight gain.
Chinese Mugwort: Chinese mugwort is traditionally used in TCM to improve circulation and warm the body, which in turn enhances metabolism. Improved blood flow and a balanced body temperature are essential for optimal fat metabolism.
Job’s Tears: This grain-like herb is prized for its anti-inflammatory and diuretic properties. In TCM, Job’s Tears are used to address internal dampness, which can lead to water retention and bloating. By promoting the elimination of excess fluids, it helps in weight reduction and supports a leaner physique.
Bupleurum: Bupleurum is often used to harmonize the liver and alleviate stress, both of which play critical roles in weight management. By regulating liver function, bupleurum helps in breaking down fat more efficiently and preventing its accumulation around the abdomen.
Mulberry: The mulberry tree has been cultivated in China for over 2,000 years, with juicy red-to-black berries and lush green leaves. This plant works for weight loss in a fascinating way: its extract inhibits the breakdown of certain carbohydrates, in effect lowering the glycemic index of those carbs. That means the food is less likely to raise blood sugar, part of a cascade of events closely tied to weight loss.
Fennel: Fennel is known in holistic medicine as a remedy for certain abdominal issues, in addition to other uses in digestion, breathing, and immunity. This Chinese herb may work for weight loss by preventing the body’s accumulation of excess fat. Its seeds are also sold on their own, or ground into powders and capsules.
Ginger: With medicinal origins in ancient China and India, ginger has been used for millennia as an herbal tonic (and flavorful culinary ingredient). Ginger can be brewed in teas, incorporated in cooking and baking, taken as a supplement, or all the above.
Dietary Therapy Principles
Chinese dietary therapy is a fundamental aspect of TCM that emphasizes the energetic properties of food to maintain internal balance. According to TCM, different foods possess yin or yang qualities and affect the body’s temperature and function. For individuals seeking to lose weight, dietary therapy focuses on promoting the consumption of foods that enhance digestion, reduce internal dampness, and support a smooth flow of qi. Furthermore, Chinese dietary therapy aims to avoid foods that may exacerbate imbalances, such as overly cold or greasy foods.
Mindful Eating and Gut Health
Overeating and poor eating habits are common causes of ill-health. A tendency to eat too much, too late, or the wrong type of food weakens the digestive process. This leads to an accumulation of ‘dampness’ or ‘phlegm’ which can loosely be translated to water and fat accumulation. Even overeating “good” food can lead to disease according to Chinese medicine. It’s also important to note that eating the best quality food in the wrong circumstances can generate health problems. So, rather than focus on WHAT you are eating and what to avoid in your diet, try focusing on HOW you are eating and start from there. This is also known as “mindful eating.”
Tips for Mindful Eating
- Best Time of Day to Eat Meals for Weight Loss: Try keeping food between breakfast (30 minutes after waking) and dinner (3 hours before bedtime) and avoid any late-night snacking.
- Sit and Relax to Eat: Ask yourself when and where are you eating. Are you in a hurry? Are you discussing work or going straight back to work? Are you eating late at night or while watching TV? Do you eat in your car or while driving? Are you eating in a state of emotional tension? The body cannot easily manage stress and digest simultaneously. Try a few deep breaths or a short meditation before eating. If you’re in an argument with a family member, try resolving the conversation before returning to your meal.
- Chew food properly: This means chew your solid food until it turns into a liquid and keep liquids in your mouth for a few seconds before swallowing. Chewing (or holding liquid in the mouth) is the first step in the digestive process and produces saliva with important digestive enzymes. Proper chewing also allows for more enjoyment of food and flavors by turning focus to the meal. It can also slow down eating so you can realize you’re full.
- Eat until you are 70% full: As a rule of thumb, eat only until you are 70% full, and always avoid eating until you are stuffed.
- Avoid Ice Water: In Chinese medicine theory, cold drinks put out the digestive fire necessary to break down food. Ice water and other iced beverages cool the body temperature, so more energy is needed to heat and digest food and fluids. Stick to room temperature or warm water with meals or digestive aids like warm ginger tea.
Tai Chi and Qi Gong
For seniors and those with special conditions that are not able to do strong exercise, tai chi is a suitable exercise that can help reduce stress and body weight. Tai chi offers both physical and emotional benefits. Along with reducing depression and anxiety symptoms, tai chi can help tone and build muscle strength without the use of weights.
Qi Gong and Tai Chi are traditional Chinese exercises that focus on cultivating and balancing qi within the body. Unlike intense cardio workouts, these practices emphasize slow, controlled movements combined with deep breathing techniques. These practices also support weight loss by enhancing the flow of qi, which is believed to regulate the body’s systems and promote a more efficient metabolism.
TCM Diagnostic Patterns and Herbal Recommendations
TCM tailors treatments to individual constitutions. Here are some common TCM diagnostic patterns and associated herbal and dietary suggestions:
- Damp-Heat Type
- Herbs: Coix seed (Yi Yi Ren), Poria (Fu Ling), Scutellaria (Huang Qin), Lotus leaf (He Ye), Cassia seed (Jue Ming Zi)
- Dietary suggestions: Winter melon soup, Coix and mung bean porridge, Stir-fried bitter melon
- Tip: If you often experience bloating, dry mouth, constipation, and excess weight, clearing damp-heat may help.
- Spleen Deficiency (Soft Obesity)
- Herbs: Codonopsis (Dang Shen), Atractylodes (Bai Zhu), Poria (Fu Ling), Aged tangerine peel (Chen Pi), Red dates (Hong Zao)
- Dietary suggestions: Chinese yam porridge, Goji berry and red date tea, Chicken soup with white hyacinth bean
- Tip: For a soft, puffy body, frequent fatigue, and loose stools, strengthening the spleen and boosting Qi may help improve metabolism.
- Qi Stagnation Type
- Herbs: Cyperus (Xiang Fu), Bupleurum (Chai Hu), Ligusticum (Chuan Xiong), Rose (Mei Gui Hua), Finger citron (Fo Shou)
- Dietary suggestions: Rose tea, Stewed ribs with aged tangerine peel, Finger citron honey
- Tip: If you experience frequent stress, bloating, menstrual irregularities, and constipation, soothing liver Qi may help.
- Yang Deficiency Type
- Herbs: Aconite (Fu Zi), Dried ginger (Gan Jiang), Cinnamon bark (Rou Gui), Morinda (Ba Ji Tian), Eucommia (Du Zhong)
- Dietary suggestions: Ginger and red date tea, Lamb stew with Angelica (Dang Gui), Longan porridge
- Tip: For cold sensitivity, water retention, cold limbs, and low energy, warming Yang can boost metabolism.
When properly guided by a licensed TCM physician, herbal formulas and treatments are gentle, gradual, and safe. However, overuse or unsupervised consumption of slimming herbal products on the market can pose risks, especially formulas that excessively purge bowels or drain fluids.
Yin Zhi Huang (YZH) and its Effects on Obesity and Hepatic Steatosis
Recently, traditional Chinese herbs have been reported to alleviate hyperlipidemia and NAFLD (6-10). Yin Zhi Huang (YZH), a traditional Chinese herbal formula, has been used in neonatal jaundice with apparent safety. It contains extracts from four different plants: Artemisia scoparia, Gardeniae fructus, Lonicerae Japonicae Flos, and Scutellaria baicalensis Georgi. In several regions of China, the former three are commonly used as foods. Several studies indicated that these four plants have anti-obesity or liver protection properties. Thus, we proposed that YZH may be a promising strategy for NAFLD management.
When our body has too much fat either from food-derived fatty acid or from de-novo lipogenesis (DNL), which will synthesize fatty acids from excess carbohydrates, thus obesity occurs (14). The liver, as an essential organ for lipid metabolism, accumulates excessive fat, resulting in an imbalance of lipid between acquisition and consumption. Previous study demonstrated that the increase of liver lipid content in NAFLD patients is mainly attributable to the highly regulated metabolic pathway for the synthesis of fatty acids from acetyl-CoA or DNL (15). Firstly Acetyl-CoA is converted to malonyl-CoA by acetyl-CoA carboxylase (ACC), and malonyl-CoA is then changed to palmitate by fatty acid synthase (FAS). The transcriptional regulation of DNL is mainly controlled by sterol regulatory element-binding protein 1 (SREBP-1), which is a transcriptional factor upregulating genes coding for ACC and FAS (16). The primary route for lipid disposal is through mitochondrial fatty acid β-oxidation (FAO), an essential process in which FFAs are esterified with CoA, transported into the mitochondria matrix, and oxidized to generate acetyl-CoAs (17). The transport of long-chain acyl-CoA esters into the mitochondria matrix is mediated by the carnitine palmitoyltransferase1A (CPT1A). CPT1A is considered as the rate-limiting enzyme for FAO and can be inhibited by malonyl-CoA, which is converted from acetyl-CoA by ACC (18). It is reported that AMP-activated protein kinase (AMPK) phosphorylation can suppress SREBP-1 cleavage processing and catalyze the phosphorylation of ACC to inactive ACC, thus increasing CPT1A level (19,20). So, phosphorylation of AMPK can decrease DNL through AMPK/SREBP-1-mediated pathway and increase FAO through AMPK/ACC/CPT1A-mediated pathway.
In the present study, we investigated the effects of YZH on diet-induced obesity and hepatic steatosis and found that it can ameliorate body weight gain, hyperlipidemia, and hepatic steatosis. Mechanistically, YZH inhibited DNL in adipose tissue and liver via the AMPK/SREBP-1 pathway and increased FAO in the liver through the AMPK/ACC/CPT1A pathway. It contains four herbs, including 12 g Artemisia scoparia extract, 6.4 g Gardeniae fructus extract, 40 g Scutellaria baicalensis Georgi extract, and 8 g Lonicerae Japonicae Flos extract, which is dissolved in water to a final volume of 1 L.
Meta-Analysis of TCM for Weight Loss
Increasing evidence has reported the anti‐obesity effects of traditional Chinese medicines (TCMs) and their potential advantages in weight loss, such as fewer side effects and lower costs compared to the current recommended treatments like Western medicines. Previous review studies have examined the effects of a few commonly used TCM therapies such as acupuncture and herbal medicines on weight loss.
This network meta‐analysis (NMA) study aims to review and rank the effects of currently available TCMs on weight loss and to compare the effects of TCMs with different intervention durations. Eligible Randomized controlled trials (RCTs) conducted among Chinese adults with overweight or obesity were searched on electronic databases (PubMed, Embase, CNKI, WanFang, VIP, and SinoMed) up to 1 March 2023. Pairwise meta‐analysis was performed to examine the pooled effects of TCMs on weight loss, and NMA was conducted to rank different types of TCMs. Subgroup analysis stratified by intervention duration was performed.
Forty‐six RCTs were eligible for inclusion in the review. The results showed that TCMs, especially when the treatment duration was ≤6 months, were more effective in both body weight and Body Mass Index (BMI) reduction than non‐pharmacological interventions and placebo/no treatment. Acupotomy was ranked as the most effective TCM treatment in reducing both body weight and BMI. Traditional Chinese medicines have promising potential for weight loss and could be included in future clinical guidance as a standalone or supplementary treatment for obesity.