Traditional Chinese medicine is widely known for being one of the most practiced holistic health approaches in the world. In the United States, aspects of traditional medicine, such as massage therapy and yoga, are a part of mainstream health and wellness culture. While many people still use traditional approaches to weight loss, others incorporate holistic practices like acupressure into their weight loss journey. 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.
This article will explore various oriental weight loss methods, including acupressure, acupuncture, herbal remedies, dietary therapy, and exercises like Qi Gong and Tai Chi. It will also delve into the underlying principles of Traditional Chinese Medicine and how they can be applied to achieve sustainable weight management.
Acupressure for Weight Loss
Acupressure, like acupuncture, is a type of complementary medicine that has long been a part of traditional Chinese medicine practice. While acupuncture uses needles to stimulate the various pressure points around the body, acupressure is done by stimulating these points through massage therapy.
Acupressure is believed to be effective in reducing stress, boosting digestion, and improving metabolism, all of which play a role in weight management. Some pressure points are even thought to influence appetite and blood sugar levels, which makes acupressure a potential complement to traditional weight loss approaches, such as diet and exercise.
The Meridian Energy Pathway
In traditional Chinese medicine, each acupressure point on the body exists on an energy pathway called a “meridian.” These meridians are named according to the various organs in the body.
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Each acupressure point along a meridian is named using the letters corresponding to that meridian, followed by the location of the point on the pathway. These acupressure points also have corresponding traditional names.
Acupressure Points for Weight Loss
Below, you will find some of the acupressure points that are believed to influence digestion, metabolism, and other factors related to weight loss.
Zusanli (ST36): Located along the stomach meridian, zusanli is believed to influence the organs of the upper abdomen, the parasympathetic nervous system (which controls digestion), and the overall energy of the body. This point is located below the kneecap, roughly 3 inches below and 1 inch away from the center of the body.
- To massage this point: Place two fingers on one of the zusanli points. Apply gentle but firm pressure to the point with both fingers. Use a circular motion to massage the point for 2 to 3 minutes. Repeat on the other side.
Sanyinjiao (SP6): Located along the spleen meridian, sanyinjiao is thought to influence the organs of the lower abdomen and the parasympathetic nervous system. This point is located roughly 3 inches above the inner ankle bone.
- To massage this point: Place one to two fingers on one of the sanyinjiao points. Apply gentle but firm pressure to the point with the finger(s). Use a circular motion to massage the point for 2 to 3 minutes. Repeat on the other side.
Zhongwan (CV12): This point is along the conception vessel meridian. Zhongwan is believed to influence the organs of the upper abdomen, as well as those related to digestion, such as the stomach and intestines. This point is located roughly four inches above the navel.
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- To massage this point: Place two fingers on the zhongwan point. Apply gentle but firm pressure to the point with both fingers. Be careful to not apply too much pressure to this sensitive area. Use a circular motion to massage the point for 2 to 3 minutes.
Renzhong (GV26): Located along the governing meridian, renzhong is thought to have an influence on weight, especially obesity. This point is located on the philtrum, less than 1 inch below where the nostrils meet.
- To massage this point: Place one finger on the renzhong point. Apply gentle but firm pressure to the point with the finger. Use a circular motion to massage the point for 2 to 3 minutes.
Xuehai (SP10): Located along the spleen meridian, xuehai is believed to have an impact on blood sugar levels, particularly in the context of diabetes. This point is located above the kneecap, roughly two inches away from the center of the body at the bottom portion of the thigh muscle.
- To massage this point: Place two fingers on the xuehai point. Apply gentle but firm pressure to the point with both fingers. Use a circular motion to massage the point for 2 to 3 minutes. Repeat on the other side.
Neiguan (PC6): By applying pressure to specific points like Neiguan (PC6), it aims to suppress appetite and alleviate digestive discomfort.
Research on Acupressure and Weight Loss
The research on acupressure and weight loss is limited. However, the current literature suggests that acupressure may be effective in aiding weight loss for individuals with obesity.
In a small systematic review from 2019, seven studies were analyzed to determine the potential impact of auricular acupressure on weight loss outcomes. Auricular acupressure is a specific type of acupressure that stimulates the pressure points of the ear. The studies included in the analysis compared the use of acupressure alone (or with other interventions) with other experimental treatments or no treatment.
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The authors found that auricular acupressure was effective in reducing both overall body weight (BW) and body mass index (BMI) in study participants. These results remained consistent whether the acupressure was administered alone or with diet and exercise. They also found that a longer acupressure treatment period was associated with a larger impact on reducing BW and BMI.
Acupuncture for Weight Loss
Like acupressure research, the literature on using acupuncture as a weight loss tool is limited. Still, similar results have suggested that acupuncture may be effective for aiding in weight loss. Acupuncture is an ancient traditional Chinese medicine (TCM) practice that involves inserting thin needles into very specific points on the body. These needles are placed in order to stimulate key nerves in the body that regulate energy and metabolism, as well as numerous other factors that can affect your health.
In a larger systematic review from 2018, the authors included 21 studies for analysis, with a total of 1,389 study participants. The studies in this analysis compared the use of acupuncture alone with other interventions, such as medications, diet, exercise, or placebo. Researchers investigated classical acupuncture, along with other variations, such as laser acupuncture and auricular acupressure.
The authors found mixed results among the studies, with some studies demonstrating more effective weight loss from acupuncture and others demonstrating no discernible difference between interventions. However, the research suggests that acupuncture may have some effect on appetite and the metabolism of hunger-related hormones.
Still, further research is needed on the use of both acupressure and acupuncture as a weight loss intervention.
How Acupuncture Works for Weight Loss
Acupuncture is an ancient traditional Chinese medicine (TCM) practice that involves inserting thin needles into very specific points on the body. These needles are placed in order to stimulate key nerves in the body that regulate energy and metabolism, as well as numerous other factors that can affect your health.
- Endocrine system and kidneys: To promote weight loss, the acupuncturist focuses on the endocrine system and kidneys, which are addressed to treat water retention and to stimulate nerve and hormonal balance.
- Spleen and thyroid gland: The spleen and thyroid gland are also targeted to effect sugar and hormonal balancing. Needles stimulating the thyroid area can boost the functioning of your pituitary gland, one of the key areas of the body in relation to metabolism.
- Digestive system: Using stomach and kidney acupuncture points, it is possible to improve the functioning of the digestive system and even increase the amount of nutrients that are taken in by the body.
- Metabolism: Inflammation or tension in the gut, muscles and other tissues of the body can slow down the metabolism, put strain on the immune system, and even impact heart health and digestion.
- Water retention: Stimulating the nerves of the kidney and endocrine system discourages water retention in the body.
- Hormone balance: If your hormone levels are out of balance, many different bodily processes can be negatively affected, from digestion and cognition to healing and immune system function.
- Stress reduction: Acupuncture is able to induce the release of endorphins in the body, which are feel-good hormones that can quickly eliminate stress and anxiety. Many people overeat when they have high levels of stress hormones, or are feeling overwhelmed.
Key Acupuncture Points for Weight Loss
When it comes to acupuncture for weight loss, there are a number of key areas on the body that should be focused on. As mentioned earlier, the areas related to digestion and food intake are particularly important, such as the stomach, kidney and mouth. Thyroid and endocrine acupuncture can also help regulate your hormone levels and ensure proper energy flow in the body, while also helping with appetite and metabolic speed. 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.
Auricular Acupuncture (Ear Therapy)
In recent years, acupuncture ear therapy (also known as auricular acupuncture) for weight loss has received a lot of attention after a number of studies were conducted that showed significant weight loss following ear therapy. The ear is one of the densest areas on the body for nerve endings that are linked all over the body.
Traditional Chinese Herbal Medicine for Weight Loss
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. 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.
Common Herbs Used in TCM for Weight Loss
- Ginseng: 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.
- 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.
Cupping Therapy for Weight Loss
Cupping therapy is another traditional practice in Chinese medicine that has gained popularity for its potential weight loss benefits. By placing heated cups on specific areas of the body, this technique creates suction that stimulates blood flow and releases toxins from the tissues. Enhanced circulation not only supports detoxification but also promotes the breakdown of fat deposits. Studies suggest that cupping can also help improve the body’s response to insulin, reducing insulin resistance-a condition linked to obesity.
Reflexology for Weight Loss
Reflexology focuses on applying targeted pressure to specific areas on the feet and hands that correspond to different organs and systems within the body. For weight loss, reflexologists concentrate on zones linked to the digestive system, such as the stomach, intestines, and liver. Stimulating these points helps promote better digestion, regulate appetite, and boost metabolism.
Chinese Dietary Therapy for Weight Loss
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.
- Treat food as medicine: Go on an American diet, and you'll often be instructed to eliminate "toxic" foods like sugar, potatoes and yogurt. Not so in East Asian culture, where "every food has a medicinal value,” says Chen, founder of Rice Lean, which helps women lose weight using Asian food and nutritional wisdom. Respect food as nourishment - not poison - and healthy choices will follow.
- Eat more plants: Eating a mostly plant-based diet is normal, too, and is associated with everything from helping to prevent diabetes to lowering blood pressure to, yes, losing weight. Ayurvedic medicine (a traditional Indian health care system that's one of the world's oldest) also emphasizes seasonal produce. Food just tastes better when it’s in season and fresh.
- Enjoy 'teassert': Taking three to four sips of herbal tea with every bite. “You will find that craving of eating more dessert almost immediately gone,” Chen says. If tea isn’t your thing, any bitter flavor - lemon, grapefruit or arugula - paired with a sweet one may halt your desire to go on a sugar binge, research has shown. The tea thing has been a tradition in Chinese culture for thousands of years. People never thought of it as an anti-sugar type weapon.
- Eat a little of a lot: Make sure your plate includes lots of taste variety in smaller portions. According to ayurvedic principles, there is a strong emphasis on trying to get a lot of varieties of flavors into your food - something sweet, salty, sour, bitter - so when you take care of all these different taste palates, you’re more satisfied with the meal. On the other hand, single-food fad diets popularized in America, such as the cookie diet and the lemonade diet, are neither enjoyable nor sustainable. When you eat a lot of different foods, Chen says, “you feel happy about it.”
- Spice it up: Add a touch of ginger, Chen recommends. Research suggests the root promotes feelings of satiety and acts as a diuretic to combat water retention. Just a teaspoon of cumin, too, has been shown to help burn three times more body fat. Eventually, you will have food that will help you naturally eat less calories and suppress sugar cravings and boost your metabolism and calm inflammation - and you can get all these benefits from one delicious meal.
- Eat in good company: Sheth encourages her clients to practice eating the way most cultures have traditionally eaten: together. That may help with portion control, as well as other pillars of healthy eating, she says. Indeed, research has shown that people who live (and presumably eat) alone have poorer diets with fewer fruits, vegetables and fish. On the flip side, research has also shown that family meals may help prevent obesity by encouraging emotional connection and healthier eating. Choose just a few meals - breakfast or lunch are options, too - to commit to eating with others each week, Sheth recommends.
- Don't count calories: Food labels in China might contain an ingredients list, but they rarely include calories. Most people think it’s strange [to calorie count], if they’ve heard of it at all, says Chen, who lives in New York City. It’s arguably healthier to focus on eating foods that fuel and satisfy you than to obsess over calories and wind up feeling deprived. That eventually sabotages the effort. In East Asian culture, weight loss isn't a willpower game.
Qi Gong and Tai Chi for Weight Loss
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.
Integrating Oriental Methods into Your Weight Loss Journey
When you’re on a weight loss journey, it can be helpful to have a handful of different tools and options at your disposal, such as:
- Dietary interventions: Fad diets can do more harm than good. A licensed nutritionist can help you explore dietary options that will help you stay physically and mentally healthy during your weight loss journey.
- Lifestyle interventions: Keeping active isn’t important just for weight loss. Exercise and other physical activities help keep both our bodies and minds strong. Consider exploring different physical activities until you find the ones you really enjoy.
- Holistic interventions: Holistic health approaches can be used in conjunction with western approaches when it comes to weight loss. While more research is still needed on the effectiveness of acupressure, it’s something to consider trying.
There’s no one-size-fits all approach to healthy weight loss, so it can be helpful to work with a doctor or other healthcare professional to find what works for you. Finding an experienced acupuncturist is an essential first step in determining a treatment plan focusing on stimulating weight loss.