In the fitness world, numerous products claim to aid weight loss, and compression shirts are among them. These garments, designed to fit snugly against the skin, have gained popularity among athletes and fitness enthusiasts. This article aims to explore the potential benefits of compression shirts in relation to weight loss, examining the scientific evidence and practical applications.
What are Compression Shirts?
Compression shirts, also known as compression tops or clothes, are designed to be worn close to the skin during workouts. They are made from special fibers and yarns that provide a tight fit, compressing and supporting the body and its underlying tissues. The fabric is designed to stretch without breaking and return to its original size after stretching. Compression garments are not just for professional athletes but also for anyone looking to enhance their workout and athleticism.
How Do Compression Shirts Work?
Compression shirts exert pressure through elastic materials with high stretch and recovery properties. These materials are strategically woven or knitted to provide targeted compression to specific muscle groups. The pressure is highest at the extremities and gradually decreases towards the core, promoting blood circulation and muscle support.
Promoting Blood Circulation
Compression shirts slightly compress blood vessels through their tight fit, promoting blood flow to the muscles. This helps deliver more oxygen and nutrients to the muscles and may also help remove waste products and lactic acid, boosting metabolism. Enhanced circulation means better muscle support and stability, as well as reduced fatigue, muscle pain, and soreness.
Muscle Support and Reduced Vibration
Compression shirts support the muscles, reducing vibration and unnecessary movement during exercise. This makes it less likely that your muscles will get tired or hurt, helping you be more durable and effective when you work out. By reducing muscle vibration, compression shirts can also reduce energy consumption and avoid muscle damage.
Read also: Stomach Compression Benefits
Psychological Motivation
Some athletes and fitness enthusiasts report feeling more confident and powerful when wearing compression shirts. This psychological effect may indirectly enhance their athletic performance and thus increase calorie burn.
The Role of Compression Shirts in Weight Loss
While compression shirts alone cannot magically burn fat or turn you into an Olympic champion, they can improve your workout and athleticism, which can help you make notable progress.
Enhancing Calorie Burning
Compression shirts can enhance calorie burning during physical activity by increasing the metabolic rate. The compression stimulates blood flow and activates the muscles, resulting in higher energy expenditure. A study conducted on individuals wearing compression shirts during exercise found that their metabolic rate was significantly higher compared to those not wearing compression shirts.
Improving Workout Efficiency
Compression garments can improve overall exercise efficiency, help you feel less tired during a workout, and boost performance during high-intensity training. When working out, increased blood and oxygen flow to the muscles is essential. The more oxygen and blood a muscle gets, the better your athletic performance will be. In a study published in the Journal of Sport and Health Science, basketball players who wore compression garments had better muscle blood flow and muscle oxygenation in their lower limbs than when they didn’t wear them.
Supporting Posture and Technique
Compression garments make you more aware of how your body moves or feels as you work out. In weight loss, with better posture and technique, you’ll be able to target the muscles more accurately, thereby getting the most out of your workout routine.
Read also: Managing CACS with Diet
Reducing Muscle Soreness and Enhancing Recovery
Exercising causes tears in your muscles, which need time and rest to repair and recover. Research has shown that wearing compression clothes during a workout will reduce perceived muscle soreness and swelling and enhance and accelerate recovery from muscle damage. Compression helps reduce muscle swelling, muscle oscillation, and inflammation, speeding up the muscle tissue's healing process.
Scientific Evidence on Compression and Metabolism
A study investigated the effects of compression load to the trunk on metabolism in mice. Adjustable compression clothes were designed for mice, and the evoked metabolic changes were evaluated using indirect calorimetry and transcriptomics with liver tissue. The results indicated decreases in body weight gain, food intake, and respiratory exchange ratio in the compression group compared to the no-compression group, but these effects were limited to the inactive phase for mice.
Key Findings from the Mouse Study
- Decreased Body Weight Gain and Food Intake: Mice in the compression group showed a reduction in body weight gain and food intake compared to the no-compression group.
- Activation of Lipid Metabolism: Transcriptome analysis revealed that compression load activated lipid metabolism processes, including suppression of fatty acid synthesis and activation of lipolysis and cholesterol synthesis.
These results suggest that compression load to the trunk can induce activation of lipid metabolism processes during an inactive phase.
Other Benefits of Compression Clothing
Beyond weight loss, compression clothing offers a range of other benefits:
Improved Body Awareness
Compression shirts provide a form-fitting, second-skin feel that enhances body awareness during physical activity. This increased proprioception can improve coordination, balance, and overall movement efficiency.
Read also: Practical Considerations for Compression Tops
Joint Stability and Proprioception
The supportive nature of compression wear can improve joint stability and proprioception, allowing for better coordination and balance.
Temperature Regulation
Many compression garments are designed with materials that aid in temperature regulation, keeping the body cool in hot conditions and warm in colder environments. This thermoregulation feature is crucial for maintaining optimal body temperature during various activities, enhancing overall performance and comfort.
Support for Aging Bodies
As the body ages, issues like poor circulation, joint pain, and muscle fatigue become more prevalent. Compression clothing adds gentle pressure, which helps with increased blood flow. The physiological effect of this type of support is better balance and coordination, which ultimately reduces the risk of falls.
Benefits for Neurological Conditions
The gentle, consistent pressure provided by compression clothing can be soothing for the nervous system, offering benefits for individuals with certain neurological conditions. The enhanced body awareness promoted by these garments can aid in improving coordination and spatial orientation, which are crucial for individuals with neurological challenges affecting their motor skills.
Choosing the Right Compression Shirt
When choosing a compression shirt for weight loss, consider the following factors:
Fit
Find the right fit; the shirt should provide a snug, yet comfortable compression without restricting movement. It should fit well around the shoulders, chest, and arms, ensuring that the compression is evenly distributed. Choose a size that fits snugly but isn't restrictive. Measure your chest and refer to the brand's size chart for best results.
Compression Level
Compression shirts are available in different compression levels, ranging from mild to firm. The appropriate compression level depends on personal preference, the specific activity, and the desired degree of support.
Material and Breathability
The material of the compression shirt can influence its comfort and breathability. Look for shirts made of moisture-wicking and breathable fabrics that can help keep you cool and dry during physical activity. High-tech moisture-wicking fabrics ensure your body stays dry and comfortable during strenuous exercise, reducing discomfort. The special structure of the cloth also lets air flow well, so your skin can breathe even when it's hot outside, keeping you from feeling stuffy.
Comfort
Your compression garments should be comfortable, tight enough for you to feel compressed but not enough that you feel restricted.
How to Use Compression Shirts Effectively
- Wear During Physical Activity: Compression shirts should be worn during physical activity or as directed by healthcare professionals.
- Follow Manufacturer's Recommendations: It is important to follow the manufacturer's recommendations for wearing duration and intensity.
- Proper Washing and Maintenance: To maintain the compression and effectiveness of the shirt, follow proper washing and maintenance guidelines. Wash in cold water on a gentle cycle and avoid bleach or fabric softeners. Air dry to maintain elasticity.
Potential Risks and Considerations
- Allergic Reactions: Some individuals may develop allergic reactions to the materials used in compression shirts. If you have a history of skin allergies or sensitivities, test the shirt on a small area of your skin before wearing it for extended periods.
- Incorrect Sizing: Choosing the wrong size of compression shirt can lead to discomfort and reduced effectiveness. Measure yourself accurately and refer to the manufacturer's size chart when selecting a compression shirt.
- Overuse and Dependency: Avoid overuse or dependency on compression shirts. Use them as part of a comprehensive weight loss program that includes regular exercise, a balanced diet, and a healthy lifestyle.
- Medical Conditions: With medical-grade compression garments, speak to your doctor if you’re dealing with an issue or ailment and you believe you need one. For example, people living with peripheral arterial disease may be harmed by wearing compression garments for too long.
Compression with Behaviour Change Techniques
An affordable and accessible behaviour-based intervention combined with clothing might be an option for weight loss. Clothing is a social norm, and clothing and motivation for weight loss are associated with the common desire to look better. A study examined the effect of an intervention that combined behaviour change techniques, including simplified goal setting and self-monitoring, with a body compression corrective garment (BCCG).
Study Results
The reduction in body weight was 1.3 kg more in the intervention group than in the control group after the 12-week intervention period. In addition, eating behaviour and body appreciation showed significant improvement in the intervention group compared with the control group.
Key Elements of the Intervention
- Body Compression Corrective Garment (BCCG): Exerts continuous but minimal tactile pressure on the hips and abdomen.
- Behaviour Change Techniques: Includes self-monitoring, goal setting, and drawing health benefit links with the goals set.
- Health Behaviour Goals: Participants were asked to achieve ten health behaviour goals in everyday life to reduce their body weight, including chewing food more, walking faster, brushing teeth after meals, and monitoring their body shape.