The arrival of a newborn brings a lot of joy along with many concerns in parents’ lives. They often worry about how to take care of newborn baby, ensure good hygiene and keep them healthy. From feeding and bathing to ensuring cleanliness and comfort, proper care is essential for a newborn’s healthy growth and development1. It is also quite natural for many parents to face challenges with newborn baby care. This article will discuss the importance of proper hygiene, essential baby care tips, and key dos and don’ts of newborn care to help make your parenting journey easier.
Why is Proper Baby Hygiene Important?
Proper baby hygiene plays a vital role in ensuring a newborn’s overall health and well-being. Here are some reasons why baby hygiene is important.
1. Lowers the Chances of Infections
Newborns have weak immune systems compared to those of adults. Hence, they are highly susceptible to infections2. Proper hygiene is essential to reduce the infant’s exposure to several microorganisms that cause infections. One of the easiest ways to reduce the chances of infections in your newborns is by washing your hands3. Regular hand washing before caring for your baby reduces the transmission of germs. Washing your baby’s feeding equipment like bottles can also help protect against infections4.
2. MaintainsSkin Health
Infant hygiene greatly influences a baby’s skin health. Improper care causes sweat, dirt, saliva, urine, and bacteria to accumulate on your infant’s body, and may lead to skin irritation, discomfort, and even infections. Cleansing helps keep the skin healthy and free of these irritants. Appropriate care and good hygiene practices like cleansing and the use of emollients might reduce your baby’s chances of getting diaper rash and infections5.
3. Helps Provide Comfort and Sleep
Babies feel comfortable and relaxed when they are clean and dry. Following good hygiene practices like using clean clothing, fresh diapers, and regular bathing makes them feel comfortable as it keeps the skin free of sweat, urine, and dirt5. Babies also tend to sleep better when they are clean and fresh. Proper sleep is essential for their physical and brain development6.
4. Promotes Oral Health
Cleaning your baby’s gums even before their teeth arrive helps remove the milk residue and reduces the chances of bacterial buildup in the mouth7. Hence, maintaining good oral hygiene right from the beginning reduces the chances of oral infections and promotes good oral health.
5. Avoids Stomach Issues
Your baby’s gut and immune systems are still developing and vulnerable during the newborn stage, and they are innately connected. Maintaining proper hygiene and avoiding exposure to microbes at this stage is very important, as this can affect their gut health and immune system development8.
How to Take Care of a Newborn Baby?
Since newborn babies are vulnerable to infections and diseases, diligent newborn care at home is important. Here are a few ways in which you can maintain hygiene and keep your baby safe.
1. Oral Hygiene
A baby’s oral hygiene matters even before their teeth appear. A healthy oral care routine can reduce tooth decay in your infants. Here are some tips you can follow.
Clean your infant’s gums after every feed: Cradle your baby with one hand; take a wet, clean washcloth and wrap it around the index finger of your other hand and carefully massage their gums with it9.
Do not let your baby sleep with a bottle in their mouth9.
Do not test the bottle’s temperature with your mouth, share spoons or other utensils, or clean a pacifier or bottle nipple by putting it in your mouth, as this can cause gum or tooth infection in your baby. This can help avoid the bacteria that cause cavities in the teeth from spreading to your baby9.
2. Bathing and Body Hygiene
Bathing and cleansing your baby are important, as they help reduce the irritation caused by sweat, saliva, dirt, and urine5. Here are some tips you can follow while bathing your baby.
Bathing Tips:
Place your baby on your knees or a mat, remove all their clothes except the vest and diaper, and wrap a towel around them10.
Use a wet cotton ball to clean one eye from the nose outward. Clean the other eye in the same manner with a fresh cotton ball10.
Using fresh cotton balls, clean your baby’s ears, face, neck, and hands. Then dry them gently. Do not use cotton buds to clean ears10.
Remove their nappy and clean the bottom and the genital area using water and cotton wool. Dry well, especially between skin folds, and put on a fresh nappy. Keep the umbilical cord area clean and dry. Do not wash it unless it is dirty.
Interact with your baby while bathing them, as it helps them feel safe and recognise your voice10.
Do not bathe them if they are just fed, tired or hungry1.
Do not add cleansers to bathwater or use lotions or medicated wipes. If needed, use only a mild, non-perfumed soap5.
Be careful while selecting bathing products for your baby5.
3. Baby Nail Care
Image Source: freepik.com
It is important to keep your baby’s nails trimmed to avoid infections from nail bites, ingrown toenails, and pinworm eggs11. Here are some simple tips that you can follow to keep your baby’s nails hygienic.
First clean the dirt beneath their nails using a soft nail brush or a washcloth11.
You can use a soft emery board, baby nail clippers, or blunt-nosed toenail scissors to trim their nails12 .
Be careful while using clippers or scissors as they can cause accidental cuts to your baby’s fingertips12.
You can trim their nails soon after bathing them, but the best time to do it is while they are asleep12.
Additional Tips:
Trimming your baby’s nails is not easy as they move a lot. Early and regular trimming; distracting them with singing, a toy, or a game; or letting them get familiar with the nail clippers can make your work easier11.
Since your baby’s fingernails grow quickly, it is recommended to trim them twice a week. Toenails usually grow slowly, hence trim them only once or twice a month12.
If your baby’s fingers are cut accidentally, immediately rinse them with cold water, and apply a cotton pad to stop the bleeding11. If you think the cut is deep, take them to a child specialist.
4. Diaper Hygiene and Care
Changing their diaper is very important for your baby as wearing the same diaper for a long time may cause diaper rash (diaper dermatitis)13. Here are some simple tips that you can follow while changing your baby’s diaper.
Lay your baby on a diaper changing surface and remove their diaper slowly. Clean their diaper area using fresh wipes; always wipe from front to back. Keep the soiled diaper out of the baby’s reach14.
Place the used wipes along with the dirty diaper to be disposed of as appropriate14.
Apply diaper cream if needed, put on a fresh diaper, and dress your baby14.
Do not forget to wash your baby’s hands at the end14.
Additional Tips:
Change your baby’s diaper immediately after it gets wet. For newborns, it is recommended to change diapers every 2 hours in the day13.
Use super-absorbent, breathable disposable diapers as these can reduce contact with excess moisture and irritants compared to cloth diapers, reducing the chances of diaper rash13.
Avoid wipes with alcohol or fragrance as these can irritate your baby’s skin. Avoid traditional soaps, as they are highly alkaline; instead, use cleansers with a low (slightly acidic) pH13.
After changing the diaper, clean the diaper-changing surface with a damp cloth and disinfect the area14. This reduces the risk of contamination from any spills and protects your baby.
If the baby has pooped in the cloth diaper, discard the poop in the toilet, place the diaper in the cloth diaper pail or trash can, and wash your hands thoroughly14.
5. Feeding Hygiene
Doctors usually recommend starting breastfeeding within 1 hour of childbirth15. There are some important things you should keep in mind before starting breast or formula feeding.
While breastfeeding, first wash your hands thoroughly. Then hold your baby close to your body with their head and body in a straight line and fully supported, facing the breast with their nose opposite the nipple15.
If you are feeding the baby expressed breast milk, wash your hands and sit comfortably, holding a clean container under your breast. Now place the thumb and finger around your nipple, and squeeze gently to release milk15. Always use a clean container to collect and store breast milk.
Additional Tips:
If you are formula feeding your baby, clean the bottles after every feed. Start by washing your hands, then separate the bottle parts and rinse them with hot or cold running water. Wash the bottle parts using a clean brush and soap. Rinse them well again under running water and then let them air dry. At any point during washing, do not put the bottle parts in the sink. The wash basin and cleaning brush should be used exclusively for washing baby bottles and cleaned frequently (after every use if your baby has a weakened immune system)16.
You can also sanitise your baby’s bottle. Put bottle parts in a pot and fill it with water. Heat the pot. Once it starts boiling, let it boil for 5 minutes. Then take out the parts with clean forceps16. You can also sanitise them by microwaving.
Air dry, assemble the bottle parts and then store them in a clean and closed kitchen shelf16.
6. Sleep Hygiene
For a newborn’s sleep hygiene, a safe, consistent, and calming environment is important. This may help reduce the risk of SIDS (sudden infant death syndrome) in babies17. Following are some baby care tips that you can use to ensure safe sleep for your baby.
Let them sleep on a flat, firm surface with no soft items like pillows, toys, or extra bedding near them. The safest place to sleep is alone in a crib, cradle, or bassinet17.
At least for the first 6 months, let your baby sleep in your bedroom17.
To reduce the risk of SIDS, keep your baby’s sleep area smoke-free17. Breastfeeding is also believed to reduce the risk of SIDS.
Additional Tips:
Never let your baby sleep on waterbeds, air mattresses, sofas, armchairs, or any soft or padded surfaces17.
Do not let your baby sleep in swings, bouncers, strollers, car seats, or highchairs, or dress them in a coat while sleeping. These may cause breathing difficulties, suffocation, and overheating in babies17.
Be cautious while sharing a bed with your baby, as they can get trapped between you and the wall, fall from a height, or get suffocated on soft bedding17.
Dress them with simple, fitted sleepwear when putting them to sleep17.
Dos and Don’ts of Newborn Care
While taking care of your baby, it is important to know what you should do and what you should not. Understanding these helps reduce confusion and ensures proper care for your newborn. Below are the dos and don’ts of newborn care.
Dos of Newborn Care
Start feeding your baby within one hour of giving birth15. They should be breastfed exclusively for the first 6 months.
Wash your hands thoroughly before you start breastfeeding.
Keep the umbilical cord area clean and dry.
Skin-to-skin contact:Keep your baby on your chest for skin-to-skin contact; this will make them feel comfortable15.
Keep your baby away from sick people and crowded places.
Watch for signs of fever or illness and take them to a child specialist if necessary15.
Proper newborn baby care and hygiene practices are essential for a baby’s healthy growth, comfort, and protection from infections. By following proper hygiene practices, along with safe feeding and sleep routines, you can ensure a safe and caring environment for your newborn. Regular care and prompt medical advice might help your baby stay healthy and support their development.
Do not pull or remove your baby’s (umbilical cord) stump even if it is hanging. It will naturally dry and fall off within 5 to 15 days after birth. Until then, do not bathe your baby in a tub full of water19.
How do I know if my newborn’s belly button or stump is infected?
Signs of infections at the stump area include a foul smell, yellow fluid discharge, and redness and swelling around the stump19. Poor feeding, high temperature (100.4°F or greater), tiredness, weak and loose muscles are the signs of serious infections. Immediately consult a doctor if you see these signs in your baby19.
Why is skin-to-skin contact important?
Skin-to-skin contact plays a key role in the early essential newborn care techniques developed by WHO. It keeps the baby’s temperature stable, stimulates their immune system, makes the first breastfeeding easy, strengthens bonding, and can lower the mother’s risk of postpartum depression20.
What are the 5 cleans for newborns?
The “5 cleans” which should be following to reduce the chances of blood infections in infants include clean hands, clean cord tie, clean cord, clean surface, and clean cutting instrument21.
Kuti BP, Ogunlesi TA, Oduwole O, Oringanje C, Udoh EE, Meremikwu MM. Hand hygiene for the prevention of infections in neonates. Cochrane Database of Systematic Reviews. 2019 May 2;5(5). Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6497128/
Telofski LS, Morello AP, Mack Correa MC, Stamatas GN. The Infant Skin Barrier: Can We Preserve, Protect, and Enhance the Barrier? Dermatology Research and Practice. 2012; 2012:1–18. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3439947/
Tham E, Schneider N, Broekman B. Infant Sleep and Its Relation with Cognition and growth: a Narrative Review. Nature and Science of Sleep [Internet]. 2017 May. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5440010/
Segù M, Baroni L, Bertuzzi F, Preda C. Oral hygiene practices in nurseries (0-3 years) in the cities of Pavia and Vigevano. Frontiers in Oral Health [Internet]. 2023 Jan 18 [cited 2023 Mar 23];3. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9889866/
Zhang H, Zhang Z, Liao Y, Zhang W, Tang D. The Complex Link and Disease between the Gut Microbiome and the Immune System in Infants. Frontiers in Cellular and Infection Microbiology [Internet]. 2022 Jun 15;12. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9241338/
Wesner E, Vassantachart JM, Jacob SE. Art of prevention: the Importance of Proper Diapering Practices. International Journal of Women’s Dermatology [Internet]. 2019 Sep;5(4):233–4. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6831759/
World Health Organization. Breastfeeding, Care, Preventive Measures and Treatment for the Newborn [Internet]. www.ncbi.nlm.nih.gov. World Health Organization; 2015. Available from: https://www.ncbi.nlm.nih.gov/books/NBK326679/
Patel AB, Simmons EM, Rao SR, Moore J, Nolen TL, Goldenberg RL, et al. Evaluating the Effect of Care around Labor and Delivery Practices on Early Neonatal Mortality in the Global Network’s Maternal and Newborn Health Registry. Reproductive Health [Internet]. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7708898/
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the informationprovided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove
An Easy Beginner’s Guide to Baby Massage
Introduction
Touch is one of the most powerful ways we connect with our babies. For a new-born, your gentle hands are their first lesson in feeling safe and truly loved. Baby massage is more than just a way to relax. It is a quiet, beautiful conversation between you and your little one that builds a strong bond without needing any words. When you take a moment for this simple ritual, you aren’t just calming their body but also helping them feel secure and creating a foundation of trust that will last a lifetime.
Beyond the emotional connection, gentle massage is a wonderful tool for your baby’s physical health. It helps in calming, makes digestion easier, and even supports their natural growth. When you make massage a daily habit, you are doing so much more than just soothing your little one. You are giving them a healthy, happy start that helps them grow strong and feel confident in their new world.
What Is Baby Massage?
Baby massage is a traditional caregiving practice characterized by the gentle application of oil using minimal pressure to soothe and stimulate an infant. It involves a combination of rhythmic stroking, manual stretching of large joints like the elbows and knees, and targeted pressing on specific areas such as the joints, umbilicus, and the sides of the nose. These techniques are designed to provide comfort to the baby and support their physical growth and development1.
For hundreds of years, families in places like India and other Asian countries have used massage as a daily ritual to help babies develop strong bones and improve their blood circulation. This ancient art has recently become very popular as a therapy for parents and professionals across the Western world2.
Benefits of Baby Massage
Regular baby massage is a nurturing practice that combines the power of touch with proven physiological benefits to support your infant’s growth, relaxation, and emotional well-being. Following are baby massage benefits:
1. Strengthens Emotional Bonding
During massage, both the mother and the baby release oxytocin, often called the “love hormone.” This creates a deep sense of security and trust. For parents, it provides a dedicated time to learn their baby’s non-verbal cues, which builds confidence in their parenting abilities3.
2. Promotes Better Sleep
Massaging a baby helps regulate their sleep-wake cycle. The gentle strokes stimulate the production of melatonin, the hormone that helps the body sleep4. New-born baby massage also helps to lower stress hormones and calms the nervous system, helping infants to stay relaxed and sleep better5.
3. Relieves Digestive Discomfort
Image Source: freepik.com
Massage helps calm a baby’s digestive system by activating their rest and digest mode. This relaxes the intestines, making it easier for them to digest food and pass gas, which provides relief from the pain of colic6.
4. Supports Physical Growth
Image Source: freepik.com
For new-borns and growing infants, massage helps improve blood circulation and performance of muscle. It can be particularly beneficial for babies born prematurely, as it encourages healthy weight gain and the development of muscle mass7.
5. Improves Appetite and Feeding Efficiency
Gentle massage stimulates the vagus nerve (a key component of the nervous system that regulates the digestive tract). This stimulation increases intestinal peristalsis (the muscle contractions that move food through the gut), which speeds up gastric emptying. As the stomach processes food more efficiently, the infant naturally feels hungry more often, which can lead to better weight gain7.
By stimulating the body’s natural systems through touch, massage serves as a powerful tool to optimize your infant’s physiological development and long-term well-being.
When to Start Oil Massage for a Newborn?
It is common for parents to feel unsure about when to start oil massage for a newborn.
Massaging your baby is a beautiful way to bond, but because a new-born’s skin is incredibly delicate, timing is important. For healthy infants, massage is typically initiated within the first week of life, though it is usually delayed if the baby is unwell1. While you can begin gentle, skin-to-skin touch almost immediately, introducing oil requires a little more patience. It is recommended to wait 4 to 6 weeks postpartum. This allows your baby’s skin to mature and gives them time to settle into a comfortable rhythm at home8.
Before you begin the massage, here are the key preparation steps to focus on:
Perform a skin patch test with the oil 24 hours before your first session.
Always wait at least 45 minutes after a feed before starting.
Ensure your baby has time for an undisturbed nap immediately following the massage.
Ensure the room is warm and quiet.
For the massage, make sure you are sitting or standing comfortably. Place a towel on your lap for oil protection.
Use slow, rhythmic, and firm (but gentle) strokes. Avoid light, fast movements, as these can be overstimulating.
Repeat each stroke roughly 3 to 5 times.
If your baby seems fussy, stop stroking and simply rest your hands still on the area before trying again very slowly9.
If you have any doubts about how to begin or if your baby has an underlying health condition, please seek medical advice from your doctor before starting.
Types of Oils for Baby Massage
Not all oils are created equal. Some traditional favourites can actually disrupt the skin barrier, while others may trigger hidden allergies. Choosing the right massage oil for your baby is more than just a grooming choice; it acts as a protective layer for their developing skin.
1. Coconut oil
Coconut oil contains special fats and vitamins that help a baby’s skin mature faster. This creates a better barrier that not only maintain the skin’s hydration but also keep the baby warm and stable, which helps prevent dangerous drops in body temperature (hypothermia)10.
2. Sweet Almond Oil
Massaging preterm infants with sweet almond oil significantly improves skin hydration and barrier health while simultaneously supporting weight gain and nerve growth when combined with sensory-motor stimulation11.
3. Sunflower Seed Oil
Image Source: freepik.com
It acts as a barrier repairer, preventing water loss from the skin. It helps in locking in moisture and avoid the risk of infections11.
4. Jojoba Oil
Jojoba is a liquid wax that mimics natural human sebum (natural oil produced by sebaceous gland) which contains 25% wax, allowing it to effectively moisturize and soften skin due to its similar chemical structure. It is rich in vitamin E and can help repair skin barrier12.
5. Sesame Oil
Sesame oil massage in baby can be beneficial as it not just helps keep the skin moist but also enhances physical growth. Studies have shown that sesame oil massage can help increase length and limb circumference. It improves blood circulation and sleep quality more effectively than massage alone13.
While studies have shown beneficial effects of these oils when used for baby massage, further large-scale research may be needed to confirm these. Using plain, natural cold-pressed oils (which are less processed) can be safer for the baby’s delicate skin.
Oils to Avoid
Since most cases of eczema develop during a baby’s first year, protecting the maturing skin barrier is essential. Some common oils specifically olive, mustard seed, and soybean oil, can actually interfere with this development. When massaging your baby, it is best to avoid oils high in oleic acid, like olive oil, as they may negatively impact sensitive skin14.
Note: If your baby has a pre-existing skin condition like eczema, extreme dryness, or hypersensitivity, it is essential to consult a paediatrician or dermatologist before introducing a new oil. Always do a patch test before introducing any new oil.
Baby Massage Steps
Creating a soothing routine through massage can significantly enhance the physical and emotional connection between you and your baby. Before starting, ensure the room is warm, your hands are clean, and you are using a baby safe oil.
Before applying the oil to your baby’s delicate skin, pour a small amount into your palms and rub them together to warm the oil and your hands simultaneously. Now let’s see how to massage a baby:
1. Legs and Feet
Use a gentle motion with both hands, sliding from the thigh all the way down to the toes.
Massage the top of the foot and apply light, circular pressure around the ankles.
Glide your hands in a long, continuous stroke from the foot back up toward the baby’s bottom9.
2. Arms and Hands
Apply hand-over-hand smoothing strokes down the length of the arm.
Use your thumb to stroke the palm, encouraging the hand to open and fingers to extend.
Gently flex and straighten each individual finger joint.
Stroke the back of the hand and use your fingertips to circle the ankle like joints of the wrist.
Sweep your hand from the wrist back up toward the baby’s shoulder9.
3. Chest and Tummy
Using alternating hands, stroke diagonally from one shoulder across to the opposite side of the ribs (forming an ‘X’ shape).
Gently glide your hands downward, one after the other, from the base of the ribs toward the tummy.
Move your hand in a clockwise direction over the belly to aid digestion.
Always move slowly here. If your baby isn’t ready for movement, still touch, just resting your palms on the tummy is a great way to start9.
4. Back Massage
Apply hand-over-hand strokes starting from the shoulders and moving down to the buttocks.
Gently massage in circular motions over each individual spinous process (the bumps along the backbone).
Massage the head delicately. A gentle head massage can improve circulation, help the baby relax before sleep, and even help clear up cradle cap (dry, flaky skin on scalp)15. But be cautious to avoid any pressure on the soft spots in the center and back of head (fontanelles).
You can massage the body in any order you like. However, many parents find it best to start with the legs, as babies are often less sensitive there and it helps them ease into the session.
When to Stop Baby Massage?
There is no specific age limit to stop baby massage; you can continue the practice for as long as your child enjoys it. However, it is essential to monitor their skin for any allergic reactions to the oils used and to stop immediately if your baby becomes fussy or resistant, as their comfort is the priority. If you notice any unusual physical changes or signs of discomfort, pause the sessions and consult a paediatrician before continuing.
Avoid massaging your baby if they are asleep, hungry, or crying. You should also skip the massage if your infant has a raised temperature or a known infection16.
Conclusion
Baby massage is about more than just physical health; it is a quiet moment of connection that helps your little one feel safe and cherished. By incorporating these gentle touches into your daily routine, you are supporting your baby’s development while building a bond of trust that grows alongside them. Whether it’s to soothe a tummy ache or help them drift off to sleep, this simple practice is a beautiful gift of comfort and love for both you and your child.
Frequently Asked Questions(FAQs)
Is it necessary to give massage to a baby?
While not strictly medically necessary for survival, baby massage is recommended by experts for its significant developmental and emotional benefits. It promotes better sleep, digestion, and physical growth while serving as a powerful way to strengthen the bond between you and your little one3,4.
What time of day is best for baby oil massage?
When your infant is calm, alert, and showing relaxed behavior, it is an ideal time to introduce a gentle massage. Try incorporating it into your daily routine, such as during nappy changes or as a soothing step before bedtime16.
How to use baby oil correctly?
While certain oils are widely regarded as the best choices for infants, they may not be suitable for every baby’s unique skin type. To ensure safety, it is always recommended to perform a 24-hour patch test before fully introducing any new oil into your baby’s routine9.
Can grapeseed oil be used for baby massage?
Grapeseed oil can be beneficial for the skin because it is rich in vitamins, phenolic compounds, and essential fatty acids. These components, particularly vitamin E and polyphenols, provide potent antioxidant and anti-inflammatory properties. However, grapes may have blood-thinning quality upon systemic absorption and hence its use in babies is controversial17. It’s best to discuss with your paediatrician before considering it for infant massage.
References
Chaturvedi S, Randive B, Pathak A, Agarkhedkar S, Tillu G, Darmstadt GL, Patwardhan B. Prevalence and perceptions of infant massage in India: study from Maharashtra and Madhya Pradesh states. BMC Pediatr. 2020 Nov 9;20(1):512. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7650175/
Kulkarni A, Kaushik JS, Gupta P, Sharma H, Agrawal RK. Massage and touch therapy in neonates: the current evidence. Indian Pediatr. 2010 Sep;47(9):771-6. Available from: https://pubmed.ncbi.nlm.nih.gov/21048258/
Moussa S, Fawaz L, Ibrahim W, Fathelbab Elsayed M, Mostafa Ahmed M. Effect of Infant Massage on Salivary Oxytocin Level of Mothers and Infants with Normal and Disordered Bonding. J Prim Care Community Health. 2021 Jan-Dec;12:21501327211012942. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8082987/
Guo M, Du Q, Yang Q, Yang H, Zhu H. Effects of infant touch on growth-related indexes of preterm infants. Pak J Med Sci. 2025 Dec;41(12):3522-3526. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC12728688/
Yates CC, Mitchell AJ, Booth MY, Williams DK, Lowe LM, Whit Hall R. The effects of massage therapy to induce sleep in infants born preterm. Pediatr Phys Ther. 2014 Winter;26(4):405-10. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4176770/
Mohammadian-Dameski M, Farhat A, Afzal Aghaee M, Nademi Z, Hadianfar A, Shirazinia M, Motavasselian M, Askari VR. The effect of topical olive oil application on the symptoms of infantile colic: A randomized, double-blind, placebo-controlled clinical trial. Health Sci Rep. 2023 Apr 3;6(4):e1164. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10070930/
Rakhmawati W, Mediani HS, Dhamayanti M, Maryati I, Setiawan AS, Hendrawati S, Maryam NNA, Hasanah A, Mulyana AM, Mariani D, Rochimat I. Potential of Massage Therapy for Improved Growth and Development Among Infants Under 9 Months: A Systematic Scoping Review of Intervention Type, Technique, and Outcome. J Multidiscip Healthc. 2024 Aug 13;17:3931-3943. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC11330255/
Getaneh FB, Asmare A, Abayneh B, Birre E, Mohammed A, Muche A, Gedefie A, Asmamaw Y, Mengesha Z, Moges N, Birhanu DM, Bitew ZW, Molla A. Infection in preterm infants receiving topical emollient oil massage: a systematic review and meta-analysis of randomised control trials. BMJ Paediatr Open. 2024 Jul 10;8(1):e002364. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC11243225/
Mohammadian-Dameski M, Farhat A, Motavasselian M, Askari VR. Topical application of medicinal plant oils in pediatric-related disorders: A comparative review article based on traditional Persian medicine. Avicenna J Phytomed. 2025 Jan-Feb;15(1):794-815. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC12013975/
Gad HA, Roberts A, Hamzi SH, et al. Jojoba Oil: An Updated Comprehensive Review on Chemistry, Pharmaceutical Uses, and Toxicity. Polymers (Basel). 2021;13(11):1711. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8197201/
Agarwal KN, Gupta A, Pushkarna R, Bhargava SK, Faridi MM, Prabhu MK. Effects of massage & use of oil on growth, blood flow & sleep pattern in infants. Indian J Med Res. 2000 Dec;112:212-7. PMID: 11247199. Available from: https://pubmed.ncbi.nlm.nih.gov/11247199/
Vitseva O, Varghese S, Chakrabarti S, Folts JD, Freedman JE. Grape seed and skin extracts inhibit platelet function and release of reactive oxygen intermediates. J Cardiovasc Pharmacol. 2005;46(4):445-451. Available from: https://pubmed.ncbi.nlm.nih.gov/16160595/
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the informationprovided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is
Does Low Testosterone Cause Weight Gain?
Introduction
Many men notice small but frustrating changes as they grow old. This may include a constant feeling of tiredness despite adequate rest, a drop in energy levels, reduced muscle strength, or unexpected weight gain (particularly around the abdomen)1,2. But these changes are often overlooked (or not paid attention to) as a normal part of ageing or attributed solely to lifestyle factors.
Testosterone levels are known to decline naturally with age, at an average rate of about 1% per year after 30 to 40 years3. In most men, this age-related decline does not result in a clinically significant disease, however, the condition may often go under-recognized even in cases where symptoms are more pronounced, mostly relating them to aging or lifestyle factors, while an underlying hormonal imbalance, specifically low testosterone (Low T) may play a significant role in these cases1,2.
Therefore, through this article, we aim to examine the causes and symptoms of low testosterone, its impact on weight gain, and discuss management tips, available treatment options, and some preventive strategies.
What is Testosterone?
Testosterone is the primary male sex hormone (produced mainly by the testicles and small amounts by the adrenal glands)4. It plays a central role in the physiology of numerous organs and tissues, including reproductive organs, muscle, bone, and the central nervous system. It works by binding to androgen receptors in target tissues and influences much more than sexual health alone5.
In men, testosterone alone and after converting to estradiol is essential for4,5:
Sexual development
Muscle strength
Bone density
Fat distribution
Energy levels
Mood regulation
It is also responsible for primary sexual development before birth and during puberty, as well as secondary male characteristics such as facial hair growth and voice maturity4.
What Causes Low Testosterone in Men?
Low testosterone could result from several medical and lifestyle related factors. Common causes include:
Age-related decline: Testosterone levels naturally begin to decline gradually in men starting around 30 to 40 years of age. This is a normal part of ageing and should not be considered a medical problem4.
Medication-related effects: Certain medicines (such as chemotherapy agents, opioids, anabolic steroids, gonadotropin-releasing hormone agonists, glucocorticoids, and ketoconazole) can sometimes suppress testosterone production4,10.
Testicular damage or disease: Injury to the testes, testicular cancer, infections, or surgical removal can impair testosterone production3,11.
Disorders of the hypothalamic–pituitary axis: Conditions affecting the hypothalamus or pituitary gland can disrupt hormonal signalling required for testosterone production4,5.
Thyroid dysfunction: Hypothyroidism (low thyroid function) may be associated with reduced testosterone levels4.
Obesity: Excess body fat can lower testosterone levels by increasing estrogen conversion and reducing hormone availability2,4. In obese individuals, measurement of free testosterone may be necessary for accurate assessment4.
Chronic illnesses and systemic conditions: Long-standing diseases, infections, or medical treatments can negatively affect testosterone production4,12.
Low Testosterone Symptoms in Men
Some men with low testosterone may not experience any noticeable symptoms, while others may develop a range of physical, sexual, and psychological changes. Common low testosterone symptoms in men include4:
Reduced sex drive
Difficulty achieving/maintaining an erection
Increased body fat
Depressive mood or low motivation
Difficulty with concentration and memory
Sleep disturbances, including insomnia
Low sperm count
Decreased muscle mass and strength
Loss of bone density
It is important to note that some of these changes can occur as part of normal ageing. For example, a mild decline in sexual interest with age is common. However, a complete loss of interest in sex is not considered normal. Additionally, similar symptoms may arise from other medical conditions, such as diabetes or high blood pressure, or from certain medications. Therefore, if any of these symptoms are persistent or troubling, it is advisable to consult a doctor for proper evaluation.
The Connection Between Low Testosterone and Weight Gain
Testosterone plays an important role in regulating body composition, energy balance, and metabolic health in men. This raises the common question: Does low testosterone cause weight gain?
Evidence shows that low testosterone levels are frequently observed in men with obesity, and the decline often becomes more common as body weight increases13,14.
Low testosterone causes a decline in energy levels and physical inactivity that may lead to weight gain in men. Moreover, it affects blood sugar control, insulin utilisation and fat metabolism causing a hormonal shift that further contributes to fat accumulation13. The excess adipose tissue releases metabolic and inflammatory mediators that interfere with normal hypothalamic–pituitary–testicular (HPT) axis function (the hormonal control system that regulates testosterone production in men), creating a self-reinforcing cycle2.
The disruption in hypothalamic signalling causes a reduction in the release of gonadotropin-releasing hormone (GnRH), leading to decreased secretion of luteinizing hormone (LH) and follicle-stimulating hormone (FSH) from the pituitary gland, which ultimately leads to lowered testosterone production by the testes. Low testosterone further leads to weight gain by promoting increased fat storage and reducing lean muscle mass13,14.
1. Rise in Estrogen
At the same time, excess adipose tissue enhances the conversion of testosterone into estrogen (estradiol). Elevated estrogen levels suppress GnRH release from the hypothalamus, further reducing LH (major impact) and FSH (minimal impact) secretion and aggravating testosterone deficiency.
2. Insulin Resistance
Additionally, obesity-related insulin resistance lowers levels of sex hormone-binding globulin (SHBG), the protein responsible for transporting testosterone in the bloodstream. Reduced SHBG results in lower circulating total testosterone levels15
3. Leptin Resistance
Further, leptin, a hormone produced by adipose tissue, is often elevated in obesity but accompanied by reduced hypothalamic sensitivity due to leptin resistance. Under normal conditions, leptin has a stimulatory effect on the HPT axis and supports testosterone synthesis. However, in obesity, leptin resistance disrupts this signalling, so elevated leptin levels fail to enhance testosterone production and may further contribute to suppression of the reproductive axis16.
4. Inflammatory Cytokines
Obesity is linked to higher levels of inflammation in the body, including increased TNF-alpha and IL-6, as well as oxidative stress. These inflammatory substances can interfere with the normal functioning of Leydig cells in the testes, which are responsible for producing testosterone. As a result, the testes respond less effectively to LH. Inflammation can also disrupt the HPT axis, further lowering testosterone levels16.
Together, these factors contribute to the hypogonadal–obesity cycle, in which excess body fat lowers testosterone levels and testosterone deficiency accelerates fat accumulation. This cycle contributes to metabolic dysfunction and makes sustained weight management more challenging in affected men.
Tips to Manage Weight with Low Testosterone
Weight reduction plays an important role in improving testosterone levels in men with low testosterone and obesity. The close link between testosterone and weight loss has been well documented, with reductions in body fat and body mass index (BMI) associated with significant increases in testosterone levels. Some practical tips include:
Strength training: Resistance exercise (3 times a week) supports healthy testosterone levels and helps build muscle and reduce fat mass, thereby helping with weight management17.
Increase protein intake: High-protein foods help preserve muscle during weight loss and improve satiety.However, very high-protein diets (> 3.4 g/kg/day) might negatively impact testosterone levels, so moderation is important18.
Low carbohydrate intake: Low-carbohydrate or Mediterranean-style diets rich in whole foods, healthy fats, and lean proteins that support hormonal balance16.
Cut down on sugar: Reduce refined sugar. This improves insulin sensitivity and weight control, which may indirectly affect testosterone19.
Stay physically active daily: Regular movement beyond structured workouts can also help maintain long-term weight control.
Note: Weight loss can help improve testosterone levels in men with obesity-related secondary (functional) hypogonadism, but it is unlikely to be effective in cases of primary testicular failure or genetically determined hypogonadism.
Treatments for Low Testosterone
Treatment for low testosterone aims to restore testosterone levels to the normal range and relieve symptoms. Please note that testosterone replacement therapy (TRT) is recommended only in men with confirmed hypogonadism and related symptoms, after appropriate evaluation. The main goal of TRT is to alleviate symptoms while maintaining testosterone in the mid-normal physiological range and avoiding supraphysiological levels.
Several formulations, such as the following, are available20:
Topical gels and creams: These are applied directly on the skin. They provide steady testosterone levels but require precautions to avoid skin-to-skin transfer.
Transdermal patches: These patches deliver continuous hormone levels. However, skin irritation may occur, so precautions should be taken.
Injectable testosterone: These injections are given intramuscularly. They are effective and affordable but may cause fluctuations in hormone levels, so they should never be taken without consulting a doctor first.
Subcutaneous pellets: These are implanted under the skin. They may provide long-term testosterone release, but precautions should be taken.
Nasal or buccal formulations: These come under non-invasive options and may require multiple doses. However, medical advice should be taken before starting.
Important Considerations
TRT may suppress the body’s natural testosterone production and sperm formation, and can worsen acne, untreated sleep apnoea or increase red blood cell levels. Therefore, regular monitoring of testosterone levels, haematocrit, and prostate health is generally recommended by the doctor and should not be used for men desiring fertility. Keep in mind that TRT is not recommended solely for age-related testosterone decline or obesity without low testosterone symptoms in men20.
How to Prevent Low Testosterone
Maintaining healthy testosterone levels depends largely on lifestyle and metabolic health. So, adopting the following habits may help reduce the risk of low testosterone and support overall hormonal balance.
Maintain a healthy weight: Excess body fat, particularly abdominal fat, lowers testosterone levels and increases its conversion to estrogen2,16. So, achieving and maintaining a healthy body weight helps preserve normal testosterone production.
Exercise regularly: Physical activity, especially strength and resistance training, supports testosterone production by increasing muscle mass and reducing fat. Therefore, aim to include strength training at least 3 times per week, along with regular physical movements16,17.
Eat a balanced, nutrient-rich diet: Diets rich in lean protein, healthy fats, whole grains, fruits, and vegetables support hormonal health. Additionally, limiting sugar, refined carbohydrates, and ultra-processed foods helps prevent insulin resistance, which is linked to low testosterone16,21.
Manage stress effectively: Chronic stress raises cortisol levels, which may suppress testosterone production22. Thus, stress-reduction practices such as meditation, deep breathing, yoga, or regular physical activity might help maintain hormonal balance.
Prioritise quality sleep: Poor or insufficient sleep may significantly lower testosterone levels16. Therefore, aim for 6 to 8 hours of uninterrupted sleep per night to support normal hormone secretion.
Limit alcohol and avoid smoking: Excessive alcohol intake and smoking can impair testosterone production and even testicular function23. Thus, people who are heavy smokers or drinkers should understand that moderation/avoidance can support long-term hormonal health.
Address medical conditions early: Conditions such as obesity, type 2 diabetes, and sleep apnea are associated with low testosterone16,22. Therefore, early diagnosis and management may help avoid hormonal decline.
Note: Age-related decline in testosterone cannot be prevented. Lifestyle interventions may improve functional or obesity-related suppression of testosterone but do not prevent normal physiological ageing or primary hypogonadism. Also, exercise improves body composition and insulin sensitivity, but sustained increases in basal testosterone levels may need additional support under medical guidance.
Low testosterone can sometimes be managed through lifestyle changes, but medical evaluation is important when symptoms are persistent or affecting daily life. You should consider seeing a doctor if you experience24:
Ongoing fatigue or low energy that does not improve with rest or lifestyle changes
Reduced sex drive or erectile difficulties
Unexplained weight gain (especially increased abdominal fat)
Mood changes, such as low motivation, irritability, or depression
Poor concentration or memory problems
Reduced bone strength or frequent fractures
Note: Men should also seek medical advice if symptoms occur at a younger age, worsen rapidly, or are accompanied by conditions such as obesity, diabetes, or sleep apnea. A doctor can evaluate symptoms, order blood tests to measure testosterone levels, identify underlying causes, and recommend appropriate treatment or lifestyle interventions.
Conclusion
Low testosterone and obesity are closely interconnected through a complex, bidirectional relationship that adversely affects metabolic and reproductive health in men. Excess body fat suppresses testosterone production through multiple mechanisms, including disruption of the hypothalamic–pituitary–testicular axis, increased conversion of testosterone to estrogen, reduced sex hormone-binding globulin levels, and hormonal dysregulation associated with insulin resistance and leptin resistance. In turn, testosterone deficiency promotes fat accumulation and loss of lean muscle mass, reinforcing the hypogonadal–obesity cycle.
The connection between testosterone and weight loss explains why many men struggle to lose weight when testosterone levels are low. Evidence consistently demonstrates that weight loss, particularly reductions in body fat and BMI, may lead to significant improvements in testosterone levels. To achieve this, lifestyle interventions such as regular exercise (especially resistance training), balanced nutrition, adequate sleep, and stress management remain the cornerstone of prevention and management. While testosterone replacement therapy may be beneficial in selected individuals, these approaches require careful patient selection and medical supervision.
Frequently Asked Questions (FAQs)
Is it hard to lose weight with low testosterone?
Low testosterone reduces muscle mass and slows metabolism, which makes the body burn fewer calories at rest. It also promotes fat storage and worsens insulin sensitivity, which might make weight loss more difficult13. However, weight loss is still possible with a consistent diet and exercise, especially strength training.
Will increasing your testosterone help you lose weight?
It can help, but it should not be considered as a magic solution. Improving testosterone levels through weight loss, exercise, or medically supervised therapy can support fat loss by increasing muscle mass, energy levels, and motivation17,21. Testosterone replacement therapy may improve body composition in men with confirmed hypogonadism, but lifestyle changes remain essential25.
Does low testosterone increase belly fat?
Low testosterone is strongly associated with increased visceral (abdominal) fat. Testosterone helps regulate fat distribution, and when levels fall, fat tends to accumulate around the abdomen, increasing the risk of metabolic disorders14,15.
Can low testosterone cause gynecomastia?
There is an indirect connection. Low testosterone, especially in the presence of obesity, increases the conversion of testosterone to estrogen15. Higher estrogen relative to testosterone could stimulate breast tissue growth, which may lead to gynecomastia in some men26.
Does low testosterone cause hair loss?
Male pattern hair loss is more closely linked to dihydrotestosterone (DHT) and genetic sensitivity, and not low testosterone27. In fact, very low testosterone may reduce body hair growth14.
Does low testosterone cause muscle loss?
Testosterone is essential for muscle protein synthesis and muscle maintenance28. Low levels may lead to reduced muscle mass and decreased strength, which also contributes to lower metabolic rate and increased fat gain13,14.
Fui MN, Dupuis P, Grossmann M. Lowered testosterone in male obesity: mechanisms, morbidity and management. Asian J Androl. 2014 Mar-Apr;16(2):223-31. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3955331/
Nassar GN, Leslie SW. Physiology, testosterone [Internet]. StatPearls. Treasure Island (FL): StatPearls Publishing; [cited 2025 Dec 16]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK526128/
Marudhai S, Patel M, Valaiyaduppu Subas S, Ghani MR, Busa V, Dardeir A, Cancarevic I. Long-term Opioids Linked to Hypogonadism and the Role of Testosterone Supplementation Therapy. Cureus. 2020 Oct 5;12(10):e10813. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7645309/
Hislop MS, Ratanjee BD, Soule SG, Marais AD. Effects of anabolic-androgenic steroid use or gonadal testosterone suppression on serum leptin concentration in men. Eur J Endocrinol. 1999 Jul;141(1):40-6. Available from: https://pubmed.ncbi.nlm.nih.gov/10407221/
Grosso DS, Boyden TW, Pamenter RW, Johnson DG, Stevens DA, Galgiani JN. Ketoconazole inhibition of testicular secretion of testosterone and displacement of steroid hormones from serum transport proteins. Antimicrob Agents Chemother. 1983 Feb;23(2):207-12. Available from: https://pubmed.ncbi.nlm.nih.gov/6301363/
Sharma A, Minhas S, Dhillo WS, Jayasena CN. Male infertility due to testicular disorders. J Clin Endocrinol Metab. 2021 Jan 23;106(2):e442-e459. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7823320/
Muir CA, Wittert GA, Handelsman DJ. Approach to the Patient: Low Testosterone Concentrations in Men With Obesity. J Clin Endocrinol Metab. 2025 Aug 7;110(9):e3125-e3130. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC12342380/
George BT, Jhancy M, Dube R, Kar SS, Annamma LM. The Molecular Basis of Male Infertility in Obesity: A Literature Review. Int J Mol Sci. 2023 Dec 22;25(1):179. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10779000/
Okobi OE, Khoury P, De la Vega RJ, Figueroa RS, Desai D, Mangiliman BDA, et al. Impact of Weight Loss on Testosterone Levels: A Review of BMI and Testosterone. Cureus. 2024 Dec 21;16(12):e76139. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC11745839/
Moradi F. Changes of Serum Adiponectin and Testosterone Concentrations Following Twelve Weeks Resistance Training in Obese Young Men. Asian J Sports Med. 2015 Dec;6(4):e23808. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4691303/
Khan SU, Jannat S, Shaukat H, Unab S, Tanzeela, Akram M, et al. Stress Induced Cortisol Release Depresses The Secretion of Testosterone in Patients With Type 2 Diabetes Mellitus. Clin Med Insights Endocrinol Diabetes. 2023 Jan 3;16:11795514221145841. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9830570/
Koh K, Kim SS, Kim JS, Jung JG, Yoon SJ, Suh WY, et al. Relationship between Alcohol Consumption and Testosterone Deficiency according to Facial Flushes among Middle-Aged and Older Korean Men. Korean J Fam Med. 2022 Nov;43(6):381-387. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9708857/
Morales A, Bebb RA, Manjoo P, Assimakopoulos P, Axler J, Collier C, et al. Canadian Men’s Health Foundation Multidisciplinary Guidelines Task Force on Testosterone Deficiency. Diagnosis and management of testosterone deficiency syndrome in men: clinical practice guideline. CMAJ. 2015 Dec 8;187(18):1369-1377. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4674408/
Ho CH, Sood T, Zito PM. Androgenetic alopecia [Internet]. Treasure Island (FL): StatPearls Publishing; [cited 2025 Dec 17]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK430924/
Griggs RC, Kingston W, Jozefowicz RF, Herr BE, Forbes G, Halliday D. Effect of testosterone on muscle mass and muscle protein synthesis. J Appl Physiol (1985). 1989 Jan;66(1):498-503. Available from: https://pubmed.ncbi.nlm.nih.gov/2917954/
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the informationprovided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Baby Rash: Causes, Types, Home Remedies & Prevention
Introduction
Seeing a rash on your baby’s soft and delicate skin can be worrying for any parent. But it is important for parents to know that these rashes are one of the most common skin problems in infants. In fact, most babies develop a skin rash at some point during early childhood1.
Baby skin rash is a common problem because infants are born with an underdeveloped skin barrier that differs from adult skin. This barrier increases the vulnerability of skin to irritation and moisture loss, which makes babies more susceptible to skin rashes2.
However, the good news is that most rashes in infants are mild and resolve with simple care1,3. So, understanding the common causes, recognising different types of rashes, and knowing basic management and preventive strategies can help parents effectively support their baby’s skin health and comfort.
What Is a Baby Rash?
Baby skin rash refers to any noticeable change in the colour, appearance, or texture of a baby’s skin. It may appear suddenly or develop gradually and can vary in how it looks and feels.
A baby rash can be bumpy or flat, red, skin-coloured, or slightly lighter or darker than the surrounding skin. It may sometimes even appear dry, rough, or scaly1.
Note: Most baby rashes are harmless and temporary. In most cases, they reflect the sensitivity of an infant’s delicate skin and its response to irritation, moisture, allergens, or mild infections.
Baby Rash Causes
Baby rashes on the body occur primarily because an infant’s skin is delicate, sensitive, and still developing. Common causes include1:
Prolonged exposure to moisture
Friction
Blocked sweat glands
Hormonal influences
Infections
Allergies
Genetic predisposition
Note: Irritants such as urine, faeces, heat, soaps, or rough fabrics can easily disrupt the skin barrier, which leads to inflammation and visible rashes. In some cases, rashes may also result from fungal overgrowth, immune reactions, or underlying skin conditions.
Baby Rash Types
Baby skin rashes are common in early childhood and can appear in many different forms, ranging from mild and temporary skin changes to conditions that may require simple home care or medical baby skin rashes treatment. Most common types of baby rashes include:
1. Baby Acne (Neonatal Acne)
Baby acne appears as small red or white bumps on the skin. They are most commonly on the cheeks, nose, and forehead. Baby acne is generally caused by the baby’s exposure to maternal hormones before birth. This type of rash is harmless and usually clears on its own1,4. For management, gentle cleansing with water and using mild baby products are usually sufficient. Aapplying breast milk over acne might also be helpful. However, please note that acne treatments meant for adults should be avoided3.
2. Cradle Cap (Seborrheic Dermatitis)
Cradle cap presents as greasy, yellowish, scaly or crusty patches. It is mainly seen on the scalp, but it may also affect the face, ears, and neck. Cradle cap is a common and normal condition in babies and is not painful or itchy (if it is, then you should see a doctor). It often resolves without treatment. For management, regular washing with baby shampoo and gentle brushing may help4.
3. Eczema (Atopic Dermatitis)
Eczema causes dry, itchy, red, and sometimes cracked skin. In babies, it often appears on the face and scalp and may later affect the folds of the elbows and knees4. It is linked to a family history of eczema, asthma, or allergies1. For management, keeping the skin well moisturised and avoiding harsh soaps could help4. Sometimes mild steroid ointments (only after being prescribed by a doctor) can be used in severe cases1.
4. Erythema Toxicum
This harmless newborn rash appears as blotchy red patches, sometimes with small white bumps in the centre1. It commonly affects the face, body, arms, and thighs and usually develops within the first few days after birth1,4. No treatment is generally required, and the rash typically disappears within a few days1. Sometimes doctors may prescribe an antibiotic ointment in severe cases.
5. Heat Rash (Prickly Heat)
Heat rash appears as tiny red bumps or small blisters. It often occurs on the neck, chest, back, or skin folds. Heat rash is commonly caused by blocked sweat glands, especially in hot or humid conditions or when babies are overdressed1. For management, keeping the baby cool, dressing them in light clothing, and avoiding overheating usually helps.
6. Nappy (Diaper) Rash
Nappy rash causes red, irritated skin in the diaper area (including the buttocks and genital region). Most of the time, it is triggered by prolonged exposure to wet or soiled nappies1,3. For management, frequent nappy changes every 3 to 4 hrs, keeping the area clean and dry, and using barrier creams may help1. If the infection is caused by a yeast, you may need to see a doctor for antifungal treatment.
7. Hives (Urticaria)
Hives appear as raised, red, itchy welts. They can occur anywhere on the body and may change position over time. Hives are often triggered by an allergic reaction (usually to milk, eggs, nuts and seafood), although the exact cause is sometimes unclear. Mild cases usually settle on their own, but medical advice may be needed if symptoms persist4.
8. Impetigo
Impetigo is a contagious bacterial skin infection that causes sores and blisters, often with a crusted appearance. It can occur anywhere on the body. Impetigo requires medical attention1,4.
9. Milia
Milia are tiny white spots caused by blocked pores. They commonly appear on a baby’s face, particularly on the nose and cheeks. Milia are harmless and usually disappear on their own within a few weeks without needing treatment4.
10. Ringworm
Ringworm appears as a circular red rash and is caused by a fungal infection. It can affect various parts of the body, including the scalp and skin. For management, doctors usually prescribe an antifungal cream4.
Home Remedies for Baby Rash
Many mild baby rashes (especially diaper rash) can be cared for safely at home with simple, soothing measures that protect the skin and support healing. Some common home remedies for baby rash on the body include:
1. Aloe Vera Gel
Image Source: freepik.com
Aloe vera has natural soothing and anti-inflammatory properties that may help calm the irritated skin of the baby. Evidence from clinical studies indicates that the topical application of aloe vera gel has the potential to reduce the severity of diaper rash by relieving redness and discomfort5. This suggests that it supports skin healing by maintaining moisture and protecting the damaged skin barrier.
2. Calendula Ointment
Calendula is a medicinal herb traditionally used for its anti-inflammatory and wound-healing effects. Clinical evidence shows that calendula ointment is helpful in reducing the severity and extent of diaper rash in infants5. This makes it a gentle and effective home remedy for baby rashes, particularly diaper rash.
3. Hamamelis (Witch Hazel) Ointment
Hamamelis ointment has been shown to be an effective and well-tolerated option for managing mild skin conditions in children, including diaper rash and localised skin inflammation6. This means that it can be considered as a safe and effective home-care option for certain minor baby skin rashes.
4. Breast Milk
Breast milk contains bioactive and antimicrobial components that may help soothe inflamed skin and support healing. It has been observed that the topical application of breast milk on a rash can significantly improve skin condition and reduce skin damage over a few days7. Thus, it can be considered as a safe and accessible option for parents to use in cases of mild rashes in babies.
5. Coconut or Olive Oil
Coconut or Olive oil can be used as a simple and effective home remedy particularly for diaper rash due to its soothing and skin-protective properties8,9. Evidence from a study showed that applying olive oil to the affected diaper area helped reduce inflammation, redness, and blisters in infants with diaper rash, while another study showed that coconut oil helped reduce water loss from the skin of infants8,9. Thus, it may be considered as a practical option that parents can safely use at home for mild diaper rashes.
Note: These home remedies are intended only for mild rashes and should not be used as a substitute for medical treatment. If symptoms worsen or persist, it is very important to seek medical advice.
Baby Rash Prevention
Preventing baby rashes begins with gentle daily skin-care practices that help protect the baby’s delicate skin barrier and reduce exposure to common irritants. Some tips include:
Limit bathing frequency to 2 to 3 times per week (unless the baby is visibly dirty) as daily bathing is usually unnecessary and may dry the skin2,9.
Use lukewarm water and keep bath time short (usually only up to 5 to 10 minutes) to reduce skin barrier disruption1,2.
Use soap-free, fragrance-free cleansers specifically formulated for infants to help preserve the natural skin pH and reduce irritation2.
Consider adding a non-allergenic bath oil to help maintain skin hydration during bathing9.
Apply a gentle, unscented moisturiser (at least once a day) to lock in moisture and protect the skin barrier2.
Change diapers frequently to reduce prolonged contact with moisture, urine, and faeces, which are common triggers for diaper rash2.
Choose soft, breathable clothing (like cotton) and avoid rough fabrics that may irritate sensitive baby skin2,9.
Avoid overheating, as excess sweating can increase the risk of heat rash. Instead, maintain a comfortable environment with moderate humidity and temperature to prevent skin dryness or excessive sweating2.
Protect infants from direct sunlight using shade, hats, and protective clothing. For babies older than 6 months, you may use a broad-spectrum sunscreen (SPF ≥30) on exposed skin2.
Behavioural changes, such as confusion, agitation, extreme drowsiness, or reduced responsiveness3
Breathing problems, including rapid breathing, breathlessness, grunting, or chest/tummy pulling in under the ribs3
Note: Medical evaluation helps ensure proper diagnosis and the start of baby skin rashes treatment, especially when symptoms suggest infection or when the rash does not improve as expected.
Baby rashes are common in infancy and are usually mild, temporary, and manageable with proper skin care and simple home remedies. Therefore, understanding the different types of baby rashes, their causes, and early signs can help parents and caregivers respond appropriately and prevent discomfort. Additionally, it is important to note that gentle cleansing, regular moisturisation, careful diaper care, as well as maintaining a suitable environment play a key role in keeping an infant’s skin healthy.
While most rashes resolve on their own, recognising warning signs and seeking medical attention when needed is essential to prevent complications. Parents and caregivers can effectively protect their baby’s delicate skin and promote overall comfort and well-being with informed care and timely intervention.
Frequently Asked Questions (FAQs)
How do I identify my baby’s rash?
You can identify your baby’s rash by looking at how it appears, where it is located, and whether it seems to bother your baby. Note the colour (red, pink, or darker), texture (flat, bumpy, scaly, or blistered), and location (diaper area, face, skin folds, or body). Also, observe if your baby is uncomfortable, itchy, or otherwise well1,4.
How many days do baby rashes last?
Most mild baby rashes last a few days to about one week and improve with gentle care. However, some rashes, like baby acne or eczema, may last longer but usually improve gradually1,4. If a rash does not improve after 3 days of home care, it is important that you see a doctor for medical advice1.
How to check if a rash is ok?
A rash is usually okay if your baby is feeding well, active, comfortable, and the rash is not spreading, oozing, blistering, or worsening1,3. Improvement in redness or irritation over a few days is a good sign. However, any signs of infection or distress should be checked by a doctor.
Why does my child have a rash without a fever?
Many baby rashes are caused by skin irritation, heat, moisture, allergies, or normal skin changes, not infections1. These types of rashes often occur without fever and are usually harmless1,3.
How to tell if a rash is serious?
A rash may be serious if it is accompanied by fever, breathing difficulty, poor feeding, extreme sleepiness, blisters, swelling, bruising like spots that do not fade when pressed, or rapid spreading1,3. Rashes in babies under 3 months should also be checked by a doctor1,4.
Is vaseline good for a baby’s bum rash?
Vaseline (petroleum jelly) might be helpful for mild diaper rash. It could act as a barrier and protect the skin from moisture and irritation10. However, if the rash worsens or does not improve, consult a doctor.
Panahi Y, Sharif MR, Sharif A, Beiraghdar F, Zahiri Z, Amirchoopani G, et al. A randomized comparative trial on the therapeutic efficacy of topical aloe vera and Calendula officinalis on diaper dermatitis in children. ScientificWorldJournal. 2012;2012:810234.Available from:https://pmc.ncbi.nlm.nih.gov/articles/PMC3346674/
Wolff HH, Kieser M. Hamamelis in children with skin disorders and skin injuries: results of an observational study. Eur J Pediatr. 2007 Sep;166(9):943-8. Available from:https://pubmed.ncbi.nlm.nih.gov/17177071/
Efrianty N, Sartika RCT, Sulardi S, Komalasi U. Application of olive oil to the degree of diaper rash in babies aged 0–12 months. Int J Health Sci. 2024;8(S1):690–695. Available from: https://doi.org/10.53730/ijhs.v8nS1.14891
Pupala SS, Rao S, Strunk T, Patole S. Topical application of coconut oil to the skin of preterm infants: a systematic review. Eur J Pediatr. 2019 Sep;178(9):1317-1324. Available from: https://pubmed.ncbi.nlm.nih.gov/31267223/
Czarnowicki T, Malajian D, Khattri S, Correa da Rosa J, Dutt R, Finney R, et al. Petrolatum: Barrier repair and antimicrobial responses underlying this “inert” moisturizer. J Allergy Clin Immunol. 2016 Apr;137(4):1091-1102.e7.Available from:https://pubmed.ncbi.nlm.nih.gov/26431582/
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the informationprovided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Chia Seeds for Weight Loss: Benefits, How to Use Them & Best Ways to Eat Them
Introduction
Weight management often feels like a tough puzzle, right? We look for fancy diets and complicated workouts that usually leave us tired and hungry. But sometimes, the simplest things are more effective! Imagine you could add just one tiny, natural ingredient to your favourite meals, like your morning breakfast or some snacks that helps you feel full for longer and gives your body a huge nutritional support.
Yes, you read it right! And that ingredient is chia seeds! These small seeds are becoming super popular. Adding them is simple and won’t force you to totally change everything you do, yet they might be the easy secret tool for staying on track with your weight.
So, let discuss all about chia seeds for weight loss and the best ways to use them every day!
What Are Chia Seeds?
Chia seeds come from the Salvia hispanica plant, which is actually a member of the mint family. These edible seeds have become a popular staple for their nutritional value. These are small seeds, typically appearing in shades of black, brown, or white. In terms of size, they are roughly comparable to a poppy seed1,2.
Chia seeds are considered a nutrient powerhouse because of:
High Nutrient Density: They deliver a huge amount of essential nutrients like vitamins, and minerals even in a very small serving. For example, 100 grams of chia sees contains1,2:
Calories: 490 kcal
Carbohydrates: 38.3 g
Protein: 17 g
Fat: 32.9 g 3
Rich in Omega-3: These are a plant-based source of essential fatty acids that support heart health and provide immune boosting effects1,2.
High Fiber Content: Just 1 tablespoon provides 20% of your daily fiber2, this insoluble fibre forms a gel that aids digestion, prevents constipation, and promotes fullness1,2.
Abundant Phytochemicals: They are a rich source of compounds like chlorogenic acid, caffeic acid, and quercetin, which offer defensive protection for the heart and liver1,2.
Anti-Inflammatory Action: Through the maintenance of micro-chemicals, chia seeds help lower body sensitivity and reduce swelling reactions (inflammation)1,2.
Anti-Inflammatory Action: Through the maintenance of micro-chemicals, chia seeds help lower body sensitivity and reduce swelling reactions (inflammation)1,2.
Powerful Antioxidants: They protect the body from cell damage and oxidative stress. By packing a wide range of protective nutrients into one tiny seed, chia offers a simple and effective way to boost your daily health and long-term well-being1,2.
Are Chia Seeds Good for Weight Loss?
If you are wondering ‘Is chia seed good for weight loss?’, the answer is, yes! Because chia seeds are loaded with fibre and absorb significant amounts of water, they expand in your stomach to create a lasting sense of fullness. This natural bulking effect helps control your appetite and reduces the urge to snack, making it easier to manage your weight by preventing overeating, further leading to weight loss2,4.
Chia Seeds Benefits for Weight Loss
Chia seeds are one of the most effective functional foods to support a weight loss plan because of their unique physical and nutritional properties, here are chia seeds benefits for weight loss:
1. Reduce Hunger
Image Source: freepik.com
Chia seeds are hydrophilic, meaning they can absorb up to 12 times their weight in water5. When they expand in your stomach, they form a thick, gel like substance that slows digestion and keeps you feeling full for a significantly longer time, reducing the urge to eat2.
2. Slow Down Digestion
With nearly one tablespoon, chia seeds provide about 20% of your daily recommended intake2. Because fibre is a carbohydrate that the body cannot digest, fibre diets are excellent for weight management. These fibres thicken the contents of the stomach, slowing down the digestive process and keeping you full for longer6.
3. Blood Sugar Stabilization
As mentioned, chia seeds are rich in fibre. While most carbohydrates are broken down into simple sugars, fibre remains undigested as it passes the body. This unique property helps in slowing glucose absorption and prevents sharp insulin spikes which helps in balancing blood sugar levels while simultaneously sustaining satiety to reduce hunger cravings7.
4. Lower Inflammation
Chia seeds possess anti-inflammatory properties because of its high concentration of omega-3 fatty acids. Inflammation is often linked to obesity and metabolic resistance; by reducing inflammation, chia seeds help your metabolic systems function more efficiently further supporting weight loss8,9.
5. Low in Calorie and High in Nutrients
A single serving (about 2 tablespoons) contains only around 138 calories but is packed with massive amounts of fibre, protein, and minerals3. This nutrient rich source is ideal for weight loss because it ensures your body receives essential nourishment while you are maintaining a calorie deficit, preventing the malnutrition often associated with restrictive dieting.
And not just weight loss, chia seeds also play a vital role in managing chronic diseases by improving cardiovascular health, regulating blood glucose and digestive function, and protecting against pancreatic inflammation and various cancers through the prevention of cellular damage1.
Note:While Chia seeds may have shown benefits for weight management, it is important to understand that there is no single magic remedy for weight loss. Natural ingredients usually work well when taken consistently with a well-balanced diet and regular exercise.
How to Use Chia Seeds for Weight Loss?
Chia seeds are nutty-flavoured seeds that can be easily integrated into a wide variety of culinary preparations:
Use them as a healthy alternative for coating or binding foods.
Sprinkle them over fresh greens for added texture and nutrition.
Stir them into smoothies, yogurt, oatmeal, or beverages.
Incorporate them into soups and various cooked entrees.
Whisk them into pancake or French toast mixes for a nutty crunch.
Grind them into a fine paste and blend them directly into your doughs or batters before baking or cooking2.
Now as you know how to use chia seeds for weight loss, here are some simple and nutritious recipes to incorporate them into your daily routine:
Chia Pudding
Image Source: freepik.com
2 tablespoon Chia seeds
Half cup Unsweetened vanilla almond milk (or your preferred dairy-free alternative)
Half cup Fresh strawberries, rinsed and finely diced
To prepare, combine chia seeds with your preferred non-dairy milk in a sealed mason jar, shake well, and refrigerate for at least four hours until the seeds absorb the liquid and reach a thick, pudding like consistency, then you can add diced strawberry and enjoy the pudding.
Chia in Juice
Image Source: freepik.com
2 tablespoon Chia seeds
2 cups (try orange, apple, or a carrot-ginger blend)
1 fresh lime or lemon
A handful of mint leaves
To prepare, simply stir together 2 cups of your favourite natural juice, a citrus squeeze (lemon), and 2 tablespoons of chia seeds (pre-soaked in 1/2 cup water for 30 minutes until gelled), then serve over ice with fresh mint and fruit garnishes.
Honey then top with nuts and fresh fruit for a quick, crunchy breakfast.
To prepare, simmer the oats, chia seeds, and almond milk for 5-10 minutes until thick, stir in the vanilla, cinnamon, and diced apple, then serve topped with fresh fruit and nuts.
Whether you enjoy them in a pudding or as a crunch in your salad, these tiny seeds are a versatile powerhouse that can help keep you full and focused on your weight loss goals.
Precautions to Take When Consuming Chia Seeds
Even though chia seeds are a nutritional powerhouse, they can cause significant health issues if consumed improperly or in excessive amounts.
1. Oesophageal Obstruction
The most serious risk is oesophageal blockage. If you swallow a large amount of dry chia seeds and then drink water, the seeds can swell in the oesophagus causing blockage.
Never eat chia seeds dry. I It is vital to soak the seeds first to ensure they pass safely through the oesophagus and digestive tract, especially for those with swallowing difficulties or sensitive digestion10.
2. Digestive Distress
Chia seeds are rich in fibre and if you suddenly increase your fibre intake without drinking enough water, you may experience bloating, gas, stomach cramps.
Start with small quantity and gradually increase it (1-2 tablespoon). Since fibre requires liquid to pass through the digestive tract, staying well-hydrated is essential11.
3. Allergy
While uncommon, some individuals may experience an allergic response to chia seeds those with known sensitivities to certain seeds should be especially cautious.
By simply soaking them before eating, drinking plenty of water, and listening to your body, you can safely enjoy all the nutrition they have to offer without any unwanted side effects.
Note:If you have any medical conditions, it’s best to discuss with your doctor before including any new food item including chia seeds in your routine diet.
Conclusion
Chia seeds are a simple yet powerful tool that can make your weight loss journey feel much more manageable. By keeping you full longer and providing a massive nutrient boost, they help bridge the gap between dieting and sustainable healthy living. Just find out few recipes like chia pudding and other easy ways to eat chia seeds that you actually like and stick with it. Always soak in water or milk before consuming and take them in moderation. These small, daily habits are what really lead to long-term results.
Frequently Asked Questions (FAQs)
How many chia seeds should you eat per day?
A healthy adult can consume approximately 2 tablespoons (25g) per day12. However, avoid eating it dry or raw followed immediately by water, as this poses a risk of oesophageal blockage. For safety, pre-soak it in water for several hours or incorporate it directly into a prepared recipe10.
How to eat chia seeds for weight loss?
Integrating chia seeds into your meals is incredibly easy you can sprinkle them over salads or stir them into soups and yogurt. Regardless of your specific eating plan, these seeds make a versatile addition. However, for the best weight loss results, ensure you are maintaining a calorie deficit alongside their use5.
Can we eat chia seeds without soaking for weight loss?
While you can eat raw chia seeds by using them as a crunchy coating (similar to breadcrumbs) or whisking them into French toast batter2, direct consumption of dry chia seeds is generally not advised. To ensure they are easy to digest and safe to swallow, it is best to soak them in liquid first1.
Can a breastfeeding mother take chia seeds for weight loss?
Yes, you can have chia seeds in your diet. Beyond supporting postpartum weight goals, chia seeds are a nutritional powerhouse for breastfeeding mothers. They are rich in essential Omega-3 fatty acids and calcium, nutrients that are vital for both the mother’s recovery and the baby’s healthy development13.
Can I mix fenugreek with chia seeds for weight loss?
Combining fenugreek and chia seeds aids weight loss by providing high fibre, which increases satiety and helps stabilize blood sugar levels. This blend supports metabolic health and reduces cravings, making it an effective addition to a balanced weight management routine14.
Can I mix moringa powder with chia seeds for weight loss?
Combining moringa powder with chia seeds creates a powerful nutritional duo15. This blend pairs a nutrient-dense superfood with a high-fibre powerhouse, making it an excellent addition to a healthy weight loss regimen.
References
Khalid W, Arshad MS, Aziz A, Rahim MA, Qaisrani TB, Afzal F, Ali A, Ranjha MMAN, Khalid MZ, Anjum FM. Chia seeds (Salvia hispanica L.): A therapeutic weapon in metabolic disorders. Food Sci Nutr. 2022 Dec 15;11(1):3-16. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9834868/
Popoola-Akinola OO, Raji TJ, Olawoye B. Lignocellulose, dietary fibre, inulin and their potential application in food. Heliyon. 2022 Aug 29;8(8):e10459. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9449745/
Knez Hrnčič M, Ivanovski M, Cör D, Knez Ž. Chia Seeds (Salvia hispanica L.): An Overview-Phytochemical Profile, Isolation Methods, and Application. Molecules. 2019 Dec 18;25(1):11. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6994964/
Khalid W, Arshad MS, Jabeen A, Muhammad Anjum F, Qaisrani TB, Suleria HAR. Fiber-enriched botanicals: A therapeutic tool against certain metabolic ailments. Food Sci Nutr. 2022 Aug 26;10(10):3203-3218. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9548355/
Pam P, Asemani S, Azizi MH, Jamilian P. Chia seed supplementation and inflammatory biomarkers: a systematic review and meta-analysis. J Nutr Sci. 2024 Dec 11;13:e91. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC11658942/
Emanuela F, Grazia M, Marco de R, Maria Paola L, Giorgio F, Marco B. Inflammation as a Link between Obesity and Metabolic Syndrome. J Nutr Metab. 2012;2012:476380. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3317136/
Montes Chañi EM, Pacheco SOS, Martínez GA, Freitas MR, Ivona JG, Ivona JA, Craig WJ, Pacheco FJ. Long-Term Dietary Intake of Chia Seed Is Associated with Increased Bone Mineral Content and Improved Hepatic and Intestinal Morphology in Sprague-Dawley Rats. Nutrients. 2018 Jul 19;10(7):922. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6073254/
Kumar P, Bhandari U, Jamadagni S. Fenugreek Seed Extract Inhibit Fat Accumulation and Ameliorates Dyslipidemia in High Fat Diet-Induced Obese Rats. BioMed Research International. 2014;2014:1–11. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4020548/
Arshad MT, Maqsood S, Ikram A, Gnedeka KT. Recent Perspectives on the Pharmacological, Nutraceutical, Functional, and Therapeutic Properties of Moringa oleifera Plant. Food Science & Nutrition. 2025 Apr;13(4). Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC12003216/
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the informationprovided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
What Happens When You Walk 10,000 Steps a Day?
Introduction
Walking is an accessible, low-impact, and suitable activity for people of all ages. This makes it an ideal form of exercise in today’s increasingly sedentary lifestyle where people spend most of their seated1,2.
In the modern world, the idea of walking 10,000 steps a day has become one of the most widely recognised methods of staying active and improving overall health. While the number itself began as a simple wellness guideline, scientific evidence now strongly supports that reaching this daily step count could meaningfully enhance both physical and mental well-being3.
A growing body of research highlights that regular walking, particularly achieving around 10,000 steps per day, might significantly lower the risk of cardiovascular disease, type 2 diabetes, obesity, cognitive decline, and premature mortality, while also improving sleep and mental well-being2,4,5.
As a result, the 10,000 step target has evolved into a simple yet powerful benchmark for maintaining an active lifestyle. So, what exactly happens when you commit to walking 10,000 steps every day? This article explores the extensive health benefits of meeting the 10,000 step goal each day, as well as key precautions to keep in mind.
What Does 10,000 Steps Really Mean?
For many people, the idea of walking 10,000 steps a day sounds impressive, and they may wonder what it actually translates to in distance and time.
Within step challenge programs, this popular goal of 10,000 steps in km generally equals about 8 km of walking per day. And reaching this distance typically requires around 1.5 to 2 hours of consistent movement6.
The World Health Organization (WHO) Global Strategy on Physical Activity recommends at least 150 minutes of moderate-intensity exercise per week. Walking 10,000 steps a day easily surpasses this weekly target6.
Note: The exact distance and time vary depending on height, sex, and individual walking speed. Therefore, these values should be taken as general guidelines rather than fixed measurements.
How Many Calories Do 10,000 Steps Burn?
The number of calories burned while walking 10,000 steps depends largely on walking speed, intensity, and individual factors such as age, height, weight, and fitness level.
However, research examining physical activity energy expenditure across different walking speeds can help provide useful insights. In one study, participants walked 1,000 steps at both a slow pace (3.2 km/h) and a faster pace (6.4 km/h). Researchers then estimated the calories and time required for 10,000 steps7:
Slow walking (3.2 km/h):
Median energy expenditure: around 235 kcal
Estimated time for 10,000 steps: around 107 minutes
Fast walking (6.4 km/h):
Median energy expenditure: around 388 kcal
Estimated time for 10,000 steps: around 77 minutes
All participants reached the commonly recommended threshold of 150 kcal at both speeds7. Thus, based on this study, walking 10,000 steps burns roughly 200 to 400 kcal for most adults, with higher calorie burn occurring at faster speeds.
Health Benefits of Walking 10,000 Steps a Day
Research consistently shows that walking 10,000 steps per day leads to meaningful improvements in both physical health and mental well-being across diverse populations. Common benefits of walking 10000 steps a day include:
1. Improved Mood and Mental Health
A 12-week pedometer-based walking program in overweight individuals demonstrated significant psychological benefits. These included reduced anxiety, depression, anger, fatigue, confusion, and increased vigour4.These findings suggest that walking 10,000 steps regularly could substantially improve emotional well-being and reduce negative mood states.
2. Reduction in Body Weight and Body Fat
Multiple studies have reported meaningful changes in body composition. In one study (a 12-week walking program), significant reductions we observed in body weight, body mass index (BMI), waist circumference (WC), and body fat percentage4. In anotherstudy5 (6-month walking with dietary counselling program), significant decreases were observed in body weight, BMI, hip circumference, and fat mass. These results highlight the strong benefits of walking 10,000 steps a day in supporting weight management and reducing adiposity.
3. Increased Lean Body Mass and Resting Energy Expenditure
The study combining walking with dietary support also demonstrated an increase in lean body mass percentage and in resting energy expenditure (REE)5. This suggests improvements in metabolic functioning and elevation of daily energy burn.
4. Better Cardiovascular Health Indicators
A six-month worksite pedometer intervention showed notable improvements in systolic and diastolic blood pressures over time. It also showed significant improvements in cardiorespiratory fitness (VO₂ max)8. These findings show that walking 10,000 steps/day can help reduce cardiovascular disease risk.
Note: The benefits observed in these studies may vary between individuals, as factors such as fitness level, body composition, age, walking intensity, and consistency can influence outcomes. While walking 10,000 steps per day offers meaningful health advantages, it works best when combined with a healthy lifestyle, including balanced nutrition, adequate sleep, stress management, and other supportive habits.
How to Walk 10,000 Steps a Day?
Reaching 10,000 steps a day is achievable for most people. Here are simple, practical ways to increase your daily steps3:
1. Use a Pedometer to Identify Your Step Deficit
A pedometer helps track how many steps you already take daily and how many more you need to reach the 10,000 step goal.
2. Add Short Bouts of Brisk Walking
Walking briskly is equivalent to roughly 135 steps per minute. Thus, to gain you desired steps, simply add 30 minutes (or as suitable) of brisk walking to your day.
3. Use Everyday Activities to Boost Step Count
Image Source: freepik.com
Home activities also contribute significantly to step totals. Examples include:
Vacuuming, mopping, or scrubbing floors
Gardening or raking the yard
Carrying groceries upstairs
House repairs and yard work
4. Engage in Sports That Add Steps Quickly
To increase steps efficiently, you may incorporate activities such as:
Badminton or table tennis
Golf, swimming, or hiking
Jogging or cycling
5. Break Up Sitting Time
Prolonged sitting limits opportunities for movement. Easy ways to counter this include:
Standing or walking during calls
Walking to a colleague’s desk instead of emailing
Doing laps indoors when the weather is poor
Reading or watching TV while standing or walking on a treadmill
6. Make Walking Fun and Lifestyle-Based
Image Source: freepik.com
To sustain walking long-term, integrate activity into your daily routine:
Walk with family or friends
Do household chores while listening to music
Take indoor walking breaks at work or school
Can Walking 10,000 Steps Really Help You Lose Weight?
Walking 10,000 steps a day can play a significant role in weight management by steadily increasing daily energy expenditure, reducing fat stores, and improving how efficiently the body uses energy.
Studies show that individuals who consistently reach this step goal experience reductions in body weight, BMI, total body fat, and waist circumference (an important marker of belly fat). Regular walking also leads to better emotional well-being by improving mood and reducing anxiety4,5.
Consistent walking not only reduces fat, it also helps preserve lean muscle mass. Research shows an increase in lean body mass percentage and improvements in REE, meaning the body burns more calories even at rest5. Additionally, weight reduction achieved through walking improves the biomechanical efficiency of movement: with less body mass and reduced fat in regions like the hips and thighs, the body requires less muscular effort to move, lowering the metabolic cost of walking5,9.These changes support a more efficient metabolism overall, helping individuals sustain weight benefits while keeping muscle tissue strong and functional.
People Who May Need a Doctor’s Guidance Before Starting a Walking Program
Before beginning a 10,000-steps-a-day routine, the following groups may benefit from consulting a doctor10,11:
People who have been sedentary for a long time or whose current activity level is very low.
Individuals with chronic health conditions such as heart disease, hypertension, or diabetes.
People with musculoskeletal problems like knee, back, or hip pain.
Individuals with symptoms like chest pain, shortness of breath, or palpitations during light activity.
Walking 10,000 steps a day is a simple and highly effective way to improve overall health. Consistent evidence shows that reaching this daily goal can support weight management, reduce belly fat, preserve lean muscle, and enhance metabolic efficiency. It also strengthens cardiovascular fitness, lowers blood pressure, improves mood, and boosts overall quality of life. While the exact benefits vary with individual factors such as walking speed and baseline fitness, the habit of increasing daily movement remains one of the most impactful lifestyle changes a person can make.
For most people, gradually building towards 10,000 steps is both realistic and sustainable. However, individuals with underlying health conditions or concerning symptoms should consult a doctor before significantly increasing activity levels. Ultimately, walking more (combined with mindful lifestyle habits) creates a strong foundation for long-term physical and mental well-being.
Frequently Asked Questions (FAQs)
Does walking burn belly fat?
Walking increases daily calorie burn and helps reduce overall body fat, including abdominal fat. Studies also show reductions in waist circumference, which is a key indicator of belly fat loss when individuals consistently reach around 10,000 steps a day4,5.
What is the best time to walk for weight loss?
Morning exercise may lead to slightly better weight reduction. In a study, it was seen that participants who completed most of their workouts between 7:00 am and 11:59 am lost more weight compared with those who exercised in the afternoon or evening12. The exact reasons are not fully understood, but morning activity may better support body weight regulation.
Is walking on an empty stomach better?
Walking just after a meal may actually be more effective for weight reduction than walking on an empty stomach or waiting an hour after eating. A study13 showed that people who walked immediately after lunch and dinner lost more weight and neither experienced stomach pain, fatigue, or discomfort.
How many steps are there in a 60 minute walk?
A 60 minute walk typically equals to around 8000 steps6. However, the exact number varies based on speed and fitness.
Can I walk 10,000 steps while pregnant?
Since walking is a low-impact activity and generally safe, pregnant women can walk 10,000 steps, especially if they were active before pregnancy14,15. However, consult a doctor if you have complications, are new to exercise, or experience symptoms like dizziness, pain, or shortness of breath.
Should seniors walk 10,000 steps a day?
Walking offers significant benefits for seniors, but reaching 10,000 steps a day is not compulsory. Many older adults can achieve meaningful health improvements with 6,000 to 8,000 steps16. For seniors, step goals should be based on individual safety, mobility, and comfort. What matters most is staying consistent with daily walking, even if the goal is set lower.
References
Lee IM, Buchner DM. The importance of walking to public health. Med Sci Sports Exerc. 2008 Jul;40(7 Suppl):S512-8. Available from: https://pubmed.ncbi.nlm.nih.gov/18562968/
Ungvari Z, Fazekas-Pongor V, Csiszar A, Kunutsor SK. The multifaceted benefits of walking for healthy aging: from Blue Zones to molecular mechanisms. Geroscience. 2023 Dec;45(6):3211-3239. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10643563/
Choi BC, Pak AW, Choi JC, Choi EC. Daily step goal of 10,000 steps: a literature review. Clin Invest Med. 2007;30(3):E146-51. Available from: https://pubmed.ncbi.nlm.nih.gov/17716553/
Yuenyongchaiwat K. Effects of 10,000 steps a day on physical and mental health in overweight participants in a community setting: a preliminary study. Braz J Phys Ther. 2016 Jul-Aug;20(4):367-73. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5015672/
Castres I, Tourny C, Lemaitre F, Coquart J. Impact of a walking program of 10,000 steps per day and dietary counseling on health-related quality of life, energy expenditure and anthropometric parameters in obese subjects. J Endocrinol Invest. 2017 Feb;40(2):135-141. Available from: https://pubmed.ncbi.nlm.nih.gov/27600387/
Hallam KT, Bilsborough S, de Courten M. “Happy feet”: evaluating the benefits of a 100-day 10,000 step challenge on mental health and wellbeing. BMC Psychiatry. 2018 Jan 24;18(1):19. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5781328/
Macpherson C, Purcell C, Bulley C. Energy expended when walking 10,000 steps at different speeds. Adv Physiother. 2009;11(4):179-185. Available from: https://doi.org/10.3109/14038190903214530
Soroush A, Der Ananian C, Ainsworth BE, Belyea M, Poortvliet E, Swan PD, Walker J, Yngve A. Effects of a 6-Month Walking Study on Blood Pressure and Cardiorespiratory Fitness in U.S. and Swedish Adults: ASUKI Step Study. Asian J Sports Med. 2013 Jun;4(2):114-24. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3690731/
Peyrot N, Morin JB, Thivel D, Isacco L, Taillardat M, Belli A, Duche P. Mechanical work and metabolic cost of walking after weight loss in obese adolescents. Med Sci Sports Exerc. 2010 Oct;42(10):1914-22. Available from: https://pubmed.ncbi.nlm.nih.gov/20216466/
Taylor JL, Myers J, Bonikowske AR. Practical guidelines for exercise prescription in patients with chronic heart failure. Heart Fail Rev. 2023 Nov;28(6):1285-1296. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10847087/
Armstrong M, Paternostro-Bayles M, Conroy MB, Franklin BA, Richardson C, Kriska A. Preparticipation Screening Prior to Physical Activity in Community Lifestyle Interventions. Transl J Am Coll Sports Med. 2018 Nov 15;3(22):176-180. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6411298/
Willis EA, Creasy SA, Honas JJ, Melanson EL, Donnelly JE. The effects of exercise session timing on weight loss and components of energy balance: midwest exercise trial 2. Int J Obes (Lond). 2020 Jan;44(1):114-124. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6925313/
Hijikata Y, Yamada S. Walking just after a meal seems to be more effective for weight loss than waiting for one hour to walk after a meal. Int J Gen Med. 2011;4:447-50. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3119587/
Amezcua-Prieto C, Naveiro-Fuentes M, Arco-Jiménez N, Olmedo-Requena R, Barrios-Rodríguez R, et al. Walking in pregnancy and prevention of insomnia in third trimester using pedometers: study protocol of Walking_Preg project (WPP). A randomized controlled trial. BMC Pregnancy Childbirth. 2020 Sep 10;20(1):521. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7481758/
Cooper DB, Yang L. Pregnancy and exercise [Internet]. Treasure Island (FL): StatPearls Publishing; [Cited 2025 Dec 04]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK430821/
Xu C, Jia J, Zhao B, Yuan M, Luo N, Zhang F, Wang H. Objectively measured daily steps and health outcomes: an umbrella review of the systematic review and meta-analysis of observational studies. BMJ Open. 2024 Oct 9;14(10):e088524. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC11474941/
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the informationprovided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Calorie Deficit Diet: What Is It, How to Follow, Strategies and More!
Introduction
Weight loss is a goal for many in the modern world; it is not only for a better appearance but also for improved health quality and self-confidence. Physical activity plays a role, but dietary control has to be prioritized for individuals looking forward to managing their weight. One such effective and healthy approach is the calorie deficit diet.
Calories are necessary for health and provide the body with essential energy but consuming too much of calorie leads to weight gain. Did you know? If you could cut down on at least 500 calories per day, you could lose up to 454 grams per week, which means nearly 2 kg in a month1. Isn’t it wonderful!
And this is why, despite a variety of specific eating plans like low-carb or keto diets, majority of people adopt a low-calorie diet plan. Studies also confirm that reducing daily calorie intake is the most crucial factor for weight loss and the calorie deficit diet does the same2. Let’s discuss in detail about this diet.
What is a Calorie Deficit Diet?
A calorie deficit diet is a diet pattern where you consume fewer calories than your body’s requirement, which results in a shortfall of energy forcing your body to use stored fat for energy, which further leads to weight loss3. There are different terms for this diet pattern for e.g. calorie restricted diet, energy deficit diet, low calorie diet, very low calorie diet etc. While calorie reduction is the goal, an effective way is to ensure your diet is rich in fibre, as fibre-rich foods make you feel full for longer4.
How Does a Calorie Deficit Diet Work?
The food we eat gets converted into energy or calories. Our body utilises these calories for normal functions like regulating body temperature, pumping of heart, breathing and also for physical activity. When the calories consumed are in excess to those used, they are stored in the body as fat, which leads to weight gain. With a calorie deficit diet, the intake of calories is lesser than the body’s requirement. Burning more calories than intake creates a negative energy balance, which causes the body to start utilising the stored fat as source of energy, thereby resulting in weight loss3. However, it is important to note that factors like age, sex, body composition and metabolism play an important role in how well calories get utilized by our body and hence they may have an impact on how well these diet’s work.
So basically, despite the confounding factors, to lose weight, the body needs to burn more calories than it consumes. And this can be achieved either by increasing the levels of physical activity (regular exercise) or following a calorie deficit diet or best, a combination of both3.
How Much Calorie Deficit Is Safe for Weight Loss?
The most widely accepted healthy weight loss strategy involves maintaining a consistent daily calorie deficit of 500 to 750 calories2. This level of deficit typically leads to a healthy weight loss rate of about 2 kg per month, which is considered safe for most people1.However, this also depends upon personal needs, your metabolism and physical activity levels. As per calorie deficit diets, the daily caloric allowance ranges from about 1200 to 1500 calories for women and 1500 to 1800 calories for men for healthy weight loss5.
High calorie deficit such as more than 800 calories is usually not recommended for long-term as it can result in adverse health effects, including low energy, fatigue, decreased bone density, and nutrient deficiencies6,7.
Note: Before beginning any new diet, you should always consult your healthcare provider or a dietitian to understand the right calorie deficit requirement for you.
Benefits of Following a Calorie Deficit Diet
Following a calorie deficit diet is the basic step to lose weight. Along with weight loss this diet may offer some other benefits too such as:
Healthy Fat Loss: Since the food you consume doesn’t meet your energy demands, your body is forced to use stored fat, leading to a healthy fat loss3.
Improved Metabolic Health: A calorie deficit diet not only promotes weight loss but may also aid metabolic health in the following ways:
Improved insulin resistance and enhanced blood sugar regulation thereby helping lower the risk of developing diabetes
Supports heart health by regulating blood pressure and reducing LDL cholesterol and triglyceride levels
Potentially helps lower inflammation, a major factor in reducing chronic disease risk8.
Better Eating Habits: The diet includes food choices that are low in calorie but nutrient enough such as high fibre foods like fruits and vegetables and lean proteins like egg, beans and nuts. These help us feel full and satisfied while reducing on food cravings and in-between-meal snacking, thereby inculcating an overall healthy eating pattern4.
Long-term Weight Management: Combining consistent calorie restriction with regular physical activity is best to achieve long-term weight management2.
How to Plan a Balanced Calorie Deficit Diet?
A healthy eating pattern should focus on replacing high calorie foods with choices that are lower in calories and fat, but high in fibre and water to keep you full4.
1. Calculate Calorie Intake
First calculate how much your daily calorie intake should be with this diet. You can calculate this by using an online calculator and get to know the daily caloric requirement for your body to maintain your weight. From this value, you can deduct about 500 calories to achieve a calorie deficit level.
2. Focus on your meal structure
Design a diet plan that is rich in both essential nutrients and fibre. Prioritizing foods that are nutrient dense and high in fibre will help you feel full for longer without adding excess calories. Include a variety of fruits, vegetables, whole grains, and fat-free or low-fat milk products and lean meats, poultry, fish, beans, eggs, and nuts. Modify recipes to reduce fat and calories. Choose grilled, broiled, or poached chicken or fish instead of fried4.
3. Balanced Macros
Include a combination of proteins, good fats and complex carbs in all your meals. Balance your diet by prioritizing nutrient rich foods and minimizing sources of unhealthy fats and sugars. For e.g. Use non-fat milk instead of whole milk, use plain low-fat yogurt or Greek yogurt instead of sour cream in recipes, replace butter with soft margarine that has no trans-fat. Review food content labels or using online resources to check the caloric value of everything you eat1,4.
4. Portion Control
Portion control means being more conscious on the amount of food you consume. For that skip seconds, that is, fill your plate at once and keep extras in the kitchen. If you still feel hungry, take a second helping of vegetables, fruit, or salad.
Serve one part of anything that you are going to eat in a bowl or a plate to avoid overeating directly from a bag or box1.
Note: This may vary based on individual’s metabolism and specific health conditions. It is always better to consult a nutritionist before starting a diet plan.
Top 3 Calorie Deficit Diet Plans to Try
An individual on low-calorie diet can consume approximately 1000-1800 kcal per day2,5. The following sample plans can be a good start if you are looking to try out the calorie deficit diet9,10.
1. Diet Plan for Vegetarians
Meal
Menu
Calorie
Breakfast
0.5 cup (45g) cereals + 1 cup low fat milk or 175g yoghurt.
275 kcal approximately
Lunch
120g legumes + 1 cup rice (100g) + 1 cup mix vegetables, salad (cucumber, radish)
520 kcal approximately
Snacks
1 cup fruit salad (watermelon, papaya), 150g Greek Yoghurt or 20g roasted almonds/peanuts, 1 cup low sugar tea/coffee (can be divided and taken as morning and evening snacks)
240 kcal approximately
Dinner
Vegetable soup with legumes (beans or peas)/cottage cheese OR vegetables 1 cup (broccoli or spinach) with a slice of wholegrain toast.
220 kcal approximately
Total Calories
1255
2. Diet Plan for Non-Vegetarians
Meal
Menu
Calorie
Breakfast
Omelette made of 2 egg whites and vegetables of choice, 50g diced ham + 1 slice toast.
20g snack bag of Popcorn or foxnuts, boiled egg, 1 cup low fat milk/tea/coffee (can be divided and taken as morning and evening snacks)
210 kcal approximately
Dinner
100g Fish (tuna or salmon) with 1 roti and salad (cucumber, tomato) or on a toast.
300 kcal approximately
Total Calories
1290
3. Diet Plan for Vegans
Meal
Menu
Calorie
Breakfast
100g baked beans, 1 slice wholegrain toast
210 kcal approximately
Lunch
0.5 cup cooked rice or pasta, 100g beans/chickpeas, Garden salad
500 kcal approximately
Snacks
50g nuts, 1 cup fruit salad, 2 wholegrain snack cracker, 1 cup herbal tea (can be divided and taken as morning and evening snacks)
300 kcal approximately
Dinner
1 small wholegrain roll, Tofu 80g, 1 cup steamed vegetable (carrot beans)
220 kcal approximately
Total Calories
1230
Please Note: Total calorie values may differ based on cooking methods and recipes.
Practical Tips to Stay Consistent
Make up your mind on what all needs to be followed when you are starting with calorie deficit diet
1. Meal Planning
Pack vegetable sticks, fresh fruit, low-fat or non-fat yogurt without added sugars, or a small handful of unsalted dry-roasted nuts.
Have healthy snacks ready when hungry.
Try to cut out one high calorie food each day in your meal plan1.
2. Mindful Eating
While eating, focus completely on your meals. Pay full attention to the smell, texture and taste of food.
Notice your body’s cues for hunger and fullness. Eat when you are really hungry not because of other reasons like emotional triggers.
Eat slowing and chew each bite properly so your brain gets signals of satiety and avoid overeating.
3. Staying hydrated and avoiding liquid calories
Avoid sweet drinks, you can have water, plain or flavoured sparkling water, or black coffee or tea instead1.
4. Lifestyle changes
To stay motivated and avoid emotional triggers, practise meditation and mindfulness and focus on your sleep hygiene (get 8 hours of undisturbed sleep every night).
Alongside your diet, engage in light physical activity, like a brisk walk for around 40 minutes each day to support continuous weight loss1.
Common Mistakes to Avoid in a Calorie Deficit Diet
A calorie deficit diet is considered safe, provided it is followed properly and these common mistakes are avoided.
Cutting down too much of calorie: In a hurry to lose weight, some tend to cut out excessive amount of calorie, which can show some adverse effects on long term plan11.
Skipping Protein: Make sure to Include protein rich foods in your major meals (breakfast, lunch and dinner) to avoid weakness, it also helps to minimize the loss of lean body mass and leads to a healthy weight loss12.
Ignoring Micronutrients: Micronutrients are equally important factor in a calorie deficit diet because the reduced food intake can lead to a reduction in essential vitamins and minerals. Maintaining adequate micronutrient levels is necessary to sustain good health. You can include a good amount of fruits and vegetables (green leafy) in your diet13.
Over relying on diet snacks: It is fine to grab a snack sometime but ensure you select a healthy one that is highly filling yet low in calories like air fried popcorn, roasted gram or nuts1.Some packed snacks contain added sugar or salt so make sure to read the label before consuming it.
Tracking Your Progress, the Right Way
Tracking your weight loss journey will give you motivation to do a little better each day. There are different ways to track your weight loss:
There are certain calorie-tracking apps which you can easily download on your smartphones and track the amount calories you consume or burn each day; it is the easiest way to track your progress14.
You can easily find and download various calorie deficit diet charts online. These charts will help you track your calorie intake and ensure you consistently adhere to your restricted calorie goal15.
Note your body weight before starting your diet and keep checking on regular intervals to assess progress and manage diet accordingly.
Make sure you note down everything that you eat in a day including the calories (either from food label or online source).
Write down each detailed thing about your meals like date and time, portion, eating pattern (eating too fast or slow) etc. You can even note down what you feel like craving to eat (sweet, salty etc)16.
Tracking can help you to evaluate on your progress, where you can see what is working well and which area needs to be a corrected.
When to Seek Medical or Nutritionist Help?
Before initiating any type of diet, it is always better to consult your healthcare provider or a nutritionist, they will guide you on how to start your diet plan1,17,18.
If you have any health conditions like diabetes or hypertension, make sure to take an opinion from health care provider, because there may be certain do and don’ts in your diet pattern1,17,18.
If you experience any issues such as excessive fatigue, drowsiness or stalled weight loss, seek medical support to ensure your health is on a right track1,17,18.
The calorie deficit diet is a mostly supported and highly effective method for losing weight. By consistently consuming fewer calories than your body burns and by maintaining a safe deficit of about 500 calories daily, you can promote healthy fat loss, improve metabolic health, and establish better long-term eating habits. You can see a positive result if your diet is balanced, by focusing on nutrient dense foods, practicing strict portion control, staying hydrated, and avoiding common pitfalls like skipping protein or cutting calories too drastically. Combining dietary discipline with light physical activity and consistent tracking ensures both safe and sustainable results. Always consult a healthcare professional or dietitian before starting to ensure the plan is structured to your individual health needs.
Frequently Asked Questions (FAQs)
What to eat in a calorie deficit diet?
Prioritize nutrient-dense foods to maintain a balanced intake of all essential nutrients, even on diet. Make sure to have enough fibre because fibre can make you feel full. You can have fruits, vegetables, whole grains, lean meat, egg etc. Adopt some fat-free or low-fat cooking techniques like steaming veggies instead of stir fry, all these changes will help you to maintain a healthy calorie deficit diet4,19.
How do I figure out a calorie deficit diet?
Once you have established your target calorie deficit (typically 500 -750 calories), the next step is to create a detailed daily meal plan encompassing breakfast, lunch, snacks, and dinner. You must consistently track your daily calorie intake to ensure you stay within your established limits. Throughout the day, remember to practice portion control and mindful eating to support your deficit goal1.
How do I calculate my calorie deficit?
To determine your appropriate daily calorie intake, you must first figure out how many calories you need to maintain your current weight. For that multiply your current weight (in pounds) by 15 (this roughly translates to the number of calories per pound of body mass) e.g. your weight is 155 pounds, 155 multiply by 15 is 2325, this should be you daily calorie intake to maintain your current weight. To achieve the safe weight loss rate of 1 to 2 pounds per week, you should consume at least 500 calories fewer than your total weight maintenance calories daily. For instance, if you require 2,325 calories to maintain your weight, your new daily calorie target should be between 1,325 and 1,825. Online calculators are also available for this calculation20.
Can I exercise while on a calorie deficit diet?
Yes, you can continue with light workout along with your diet. For best results with your calorie deficit diet, incorporating mild exercise, such as a brisk walk for 30 to 40 minutes, is highly beneficial1.
Is a calorie deficit safe for everyone?
Yes, calorie deficit diet is considered to be safe if properly managed, specifically by prioritizing nutrient-rich foods to meet your body’s nutritional needs. Avoid the temptation to cut too many calories too quickly in an effort to lose weight rapidly. If you have any underlying health issues, make sure to consult your doctor before starting your diet plan1,4.
Kim JY. Optimal diet strategies for weight loss and weight loss maintenance. Journal of Obesity & Metabolic Syndrome. 2020 Oct 27;30(1):20–31. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8017325/
National Research Council (US) Committee on Diet and Health. Calories: Total Macronutrient Intake, Energy Expenditure, and Net Energy Stores [Internet]. Nih.gov. National Academies Press (US); 1989. Available from: https://www.ncbi.nlm.nih.gov/books/NBK218769/
Farhana A, Rehman A. Metabolic Consequences of Weight Reduction [Internet]. PubMed. Treasure Island (FL): StatPearls Publishing; 2023. Available from: https://www.ncbi.nlm.nih.gov/books/NBK572145/
Kiani AK, Dhuli K, Donato K, Aquilanti B, Velluti V, Matera G, et al. Main nutritional deficiencies. Journal of Preventive Medicine and Hygiene [Internet]. 2022 Oct 17;63(2 Suppl 3):E93–101. Available from: https://pubmed.ncbi.nlm.nih.gov/36479498/
Ogilvie AR, Schlussel Y, Sukumar D, Meng L, Shapses SA. Higher protein intake during caloric restriction improves diet quality and attenuates loss of lean body mass. Obesity. 2022 May 11;30(7):1411–9. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9256776/
Zhang W, Chen P, Huo S, Huang X, Zhao Y. Requirements for essential micronutrients during caloric restriction and fasting. Frontiers in Nutrition [Internet]. 2024;11:1363181. Available from: https://pubmed.ncbi.nlm.nih.gov/38481969/
Ferrara G, Kim J, Lin S, Hua J, Seto E. A Focused Review of Smartphone Diet-Tracking Apps: Usability, Functionality, Coherence With Behavior Change Theory, and Comparative Validity of Nutrient Intake and Energy Estimates. JMIR mHealth and uHealth [Internet]. 2019 May 17;7(5):e9232. Available from: https://mhealth.jmir.org/2019/5/e9232/
Sarwan G, Rehman A. Management Of Weight Loss Plateau [Internet]. PubMed. Treasure Island (FL): StatPearls Publishing; 2022. Available from: https://www.ncbi.nlm.nih.gov/books/NBK576400/
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the informationprovided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Best Exercises to Lose Belly Fat That You Should Try
Introduction
Central obesity or belly fat, is the excess fat stored around your belly or abdomen. According to a meta-analysis of over 280 population-based studies worldwide, about 41.5% of people aged 15 years and older have central obesity1. The main reasons for this are changes in lifestyle such as a high calorie diet and reduced physical activity.Visceral fat, which is a type of belly fat, is more harmful as it is responsible for causing several diseases like diabetes and heart disease3. Due to the associated health risks and impact on appearance and confidence, belly fat has become a major concern for many individuals2.
A lot of people want to know how to lose belly fat. Here is the good news! In this article, we will discuss in detail about belly fat, its types and causes, exercises to lose belly fat, some tips for healthy weight loss and common mistakes you should avoid while trying to reduce your fat. So, let’s get started.
Types of Belly Fat
Belly fat has adipose tissue, which is basically fat cells. They store energy, cushion the body, and help regulate temperature. Based on the location, belly fats can be classified into two as, visceral belly fat and sub-cutaneous belly fat. These fats differ in structure, developmental patterns, and function4.
1. Visceral Belly Fat (Visceral Adipose Tissue)
This is the fat found deep in the abdomen, surrounding the internal organs such as the stomach, liver, kidneys, and intestines4.
Males, boys who attained puberty, females who attained menopause, and people who consume too much alcohol have more chances of developing visceral fat4,3.
The key feature of this fat is its strong association with metabolic disease (increased blood pressure, cholesterol, and insulin resistance and obesity), which can lead to diabetes and heart disease4,3.
Too much visceral fat might also increase the risk of cancer, liver diseases, stroke, fertility issues etc4,3.
This is the fat located just beneath the skin. This is the most visible layer of fat and occupies a large part of the body’s total fat4.
The amount of sub-cutaneous fat increases along with the total body fat as the children grow into adolescents4.
The greater accumulation of this fat is found in girls. In girls, this fat normally deposits in hips, thighs, and peripheral (outer) body areas4.
Sub-cutaneous fat serves as the major energy reservoir, gives warmth and protection, and plays a role in the body’s hormone system4.
What Causes Belly Fat?
There are many factors which contribute to belly fat, which ultimately leads to obesity. Let us discuss them in detail.
1. Lack of Exercise
Changes in the standard of living and globalisation contribute to unhealthy lifestyle that can lead to weight gain. Now-a-days people have longer siting hours, be it for work (in front of computers) or for recreation (like watching TV, playing video games). This combined with a lack of physical exercise increases the risk of developing belly fat. Regular exercise is important for reducing belly fat, especially the visceral fat which has a greater chance of causing serious diseases5.
2. Diet
Poor dietary habits are an important risk factor for belly fat gain. Eating more calories than required by the body causes excess calories to be stored as fat, leading to obesity6. Belly fat can increase due to the consumption of energy-dense, processed foods1. Greater consumption of foods that have saturated fat is another cause of belly fat. Limiting the consumption of food with added sugar is also important5.
3. Poor-Quality Sleep
Studies show a link between poor quality of sleep and an increase in body weight. Sleeping for less than 7 hours a night regularly might affect the hormones which control hunger5. This can make you overeat because your body does not recognise that you are full. This ultimately leads to belly fat gain.
4. Stress
Stress, whether long-term or short-term can influence your brain and trigger hormones like cortisol. These are the hormones that regulate energy and appetite5. Changes in these hormones can make you eat more, which can lead to weight gain5.
5. Genetics
Genetics is also a cause of belly fat in many. Researchers have found about fifteen genes which can cause obesity7. People with certain genes are more likely to regain belly fat after weight loss, while the genes linked to overall body weight do not predict weight regain8. This says that genetics affects belly fat more than overall obesity8. Hence, in people with a history of belly fat, maintaining a healthy lifestyle might lower the risk of belly fat regain.
6. Certain Medicines
Some medicines can cause belly fat by affecting the signals which control your hunger. These include medicines like antidepressants, birth control pills, medicines used for autoimmune diseases, insulin etc5
7. Health Conditions
Some health issues like polycystic ovary syndrome (PCOS), Cushing’s syndrome, hypothyroidism, depression etc can cause weight gain or belly fat gain6. Eating-disorders like binge-eating and bulimia are the other causes wherein people consume a large amount of food and lose their control. Treatments are necessary for all these conditions6.
Best Exercises to Lose Belly Fat
While it is difficult to reduce fat from a particular region of the body and most exercises focus on overall weight reduction, some cardio, high intensity and core strength exercises as well as certain yoga asanas can help tone the abdominal muscles. It’s ideal to do a combination of these for best results. Following are some great exercises you can do:
1. Cardiovascular Exercises (Cardio)
Any physical activity which increases your heart rate, blood flow, breathing and sweating is a cardio or aerobic exercise9,10. A healthy diet along with cardio, is the fastest way to lose belly fat.
These include exercises which engage large muscle groups.
Cardio workouts such as brisk walking, jogging, running, dancing and swimming help in burning more calories than you eat, which reduces overall weight loss, including belly fat10.
Helps sleep well and reduces the chances of dementia9.
2. High-Intensity Interval Training (HIIT)
This is a type of workout where you do fast exercises for a brief period, followed by short rest or low-intensity recovery11.
HIIT workouts to lose belly fat include:
Burpees: Stand with feet apart, arms at your sides. Jump and land in a squat with a straight back.
Jumping Jacks: Stand straight with your feet together and arms at your side. Jump, spread your feet wide and simultaneously raise your arms overhead.
High Knees: Stand with feet slightly apart. Lift one knee and swing the opposite arm, then switch quickly and repeat fast.
They are short, intense exercise bursts of 15–60 seconds, followed by rest periods of 30–60 seconds12.
Health benefits include:
Recent studies suggest that HIIT may reduce abdominal or belly fat more effectively11.
Improves insulin sensitivity and cardiovascular health11.
3. Strength Training (Resistance Training)
In strength training your muscles work against resistance, so they become stronger, last longer, and grow bigger. Your muscles get stronger when they repeatedly work against a force13.
The strength training workouts include free weights, weight machines, resistance bands etc13. The specific strength training workouts to lose belly fat include:
Push-ups: Lie on your stomach and put hands as wide as your shoulders. Keep your body straight, go down and then push your body up.
Squats: Stand with your feet apart, bend knees and hips to lower your body, then rise back up. Repeat this several times.
Kettlebell swings: Hold a kettlebell with both hands. Swing the kettlebell between your legs, then push your hips forward to lift it to chest level.
Deadlifts: Stand with feet apart, bend knees and hips to lift the weight, keeping your back straight.
The effectiveness of the strength training depends on factors like the number of sets, repetitions, exercise choice, intensity, frequency and rest between sets13.
The benefits of strength training include:
Enhances muscle strengthening, flexibility, stamina, and weight control13.
Can help avoid risk of certain chronic diseases like diabetes, heart disease, arthritis, depression13.
4. Core and Abdominal Exercises
Core activities are a part strength building typically for the muscles around your trunk: abdominal (tummy), lower back, pelvis, and hips muscles14.
It should be done with correct alignment and progressed gradually, so that it is safe and effective14.
Types of core exercises that can try include:
Reverse Crunch: Lie on your back, lift your hip and legs toward your ribs, hold for a second and then relax. Repeat14.
Arm and Leg Raise: Lie on your stomach by stretching your arms above the head. Tighten your stomach, lift your right arm and left leg, and hold for five seconds14.
Bicycle stretch: Lie on your back with hands behind your head and knee at 45°. Lift your shoulders and bring your elbow to the opposite knee, then switch sides and continue14.
Mountain Climbers Twist: Start on your hands and toes. Bring one knee to your chest, then shift legs quickly. Keep your core straight and body tight. If finds difficult, do it on your knees15.
Makes tasks such as lifting, reaching, bending, and even walking easier14.
5. Yoga
Yoga is a spiritual practice which uses deep and gentle science to create a connection between mind and body16.
The types of yogasanas which help reduce belly fat include:
Bhujangasanan: Exhale and keep your forehead on the ground. Then keep your head on palms, extend your legs and relax16.
Pavanamuktasana: Lie on your back, bring knees to your chest, hug your shins, exhale, lift head to touch knees, and then relax16,17
Shalabasana: Lie on your stomach with chin on the floor and palms upward. Inhale and raise both legs without bending your knees, retain for 10-20 seconds and then drop the legs16, 17.
Helps in calming your mind and relieving stress, anxiety etc16
When exercising, ensure to start with warming up and end with cooling down and always listen to your body, don’t overdo. Remember, proper technique is very important while doing any form of exercise not just to get the ideal results but to prevent oneself from injury or muscle strain. If you are beginner, it is best to practise these under a trained profession for proper guidance.
Simple Tips for Healthy Weight Loss
Achieving healthy weight loss requires a combination of lifestyle changes. Here are some simple tips that you can follow to manage your belly fat.
1. Healthy Dietary Habits
Reduce the number of calories you take in through food and beverages.
Include diverse types of vegetables, whole fruits, protein-rich foods such as beans, peas, lentils, nuts, seeds, soy products, lean meats, poultry, eggs, and seafood, fat-free or low-fat dairy products like milk, cheese, yoghurt, and whole grains such as oats, whole-wheat bread, and brown rice18.
Avoid or reduce high-calorie foods like fried chicken or fish, tortilla chips, chocolate brownies, pizza with extra cheese, etc19.
Avoid foods high in salt, sugar, added and saturated fats. These might reduce your metabolic function. Example: soft drinks, snacks, and alcohol drinks20.
Watch the portions you eat. Eating more portions increases calories18.
Do not skip meals unnecessarily. Maintain regular meals and snacks20.
Instead of driving, prefer walking or cycling for short distances20.
Climb stairs, walk during breaks, and park your vehicles far away. This will increase your body movement20.
Aim for at least 150 minutes of physical activity along with muscle strengthening for 2 or more days a week (for adults). Kids should perform 60 minutes of physical activity a day5.
3. Proper Sleep
Follow a regular sleep schedule. Lack of sleep can affect metabolism and insulin sensitivity21.
Sleep in a dark room, avoid light exposure from TV, bed lamps, etc21.
Do not sleep soon after a lunch; it might affect the success of weight loss21.
Sleep on time. People who sleep late may eat more and have a higher risk of gaining weight21.
4. Stress Management, Counselling and Motivation
Stress might be a reason for eating behaviours like overeating or unhealthy food choices.
Stress-management techniques like exercise, relaxation, meditation, and social support might help control emotional eating22.
Go for counselling if you feel helpless. It might help you recognise stress triggers, cope better, set realistic weight-loss goals and follow healthy habits23.
Set realistic and manageable long-term goals for sustainable weight management, gain confidence by doing activities you could not do before and celebrate small successes to stay motivated20.
5. Medical Evaluation
Seek a professional’s help and get testing done to understand the underlying cause of your weight gain.
Treating and managing underlying conditions such as anxiety or hormonal issues found through medical evaluation is important for weight loss24.
Common Mistakes to Avoid
Even small mistakes can slow down your progress. Below are some common errors to avoid when trying to lose fat.
1. Overdoing Exercise
Taking proper rest before the next workout.Inadequate rest might cause health issues and poor performance25.
Symptoms that your body is overstrained include reduced output, fatigue, mood swings, poor sleep, less motivation, feeling depressed, etc25.
Take a break for 1-2 weeks for recovery if you have these25.
2. Skipping Meals or Extreme Dieting
Avoid cutting calories or skipping meals; it can cause energy and nutrient deficiencies26.
Extreme diet for a long period causes a lack in essential vitamins, minerals, protein, healthy fats, and fibre, weakening immunity26.
Long gaps between meals can induce overeating, while skipping meals can develop eating disorders26.
3.Relying on Spot Reduction Exercises
Spot reduction does not really happen. Exercising in a particular area will not burn the fat there27.
Genetics largely determine your body fat distribution; spot reduction cannot change it27.
However, aiming for overall weight reduction and using a combination of exercises along with a healthy diet is the ideal way to lose fat27.
4. Drinking Too Little Water
Water can help boost your metabolism and maintain your body’s electrolyte balance.
Drinking too little water can cause headaches, fatigue, constipation, overheating confusion etc. All these are the signs of dehydration28.
However, it is important to avoid sugary drinks like soft drinks, flavoured mineral water, and sports drinks.
There are many factors influencing belly fat such as genetics, lifestyle, medical issues, environmental factors like stress etc, however, opting for the right approach can help manage this. Choosing balanced nutrition, staying active, sleeping well, and avoiding common mistakes are the basic things that you have to follow for a healthier body and mind. Although it is difficult to lose fat from a particular body part, combining cardio with HIIT and strength-building exercises focussing on the core can help with overall weight loss and toning of the abdominal muscles. Remember, consistency, patience, and sustainable habits are the key to long-term success when it comes to fat loss.
Measure your waist to check your visceral fat. Your waist circumference (perimeter) tells how much fat surrounds your organs. For females, it is 80 cm and for males, it is 95 cm. A waist measure greater than these are clear sign of health issues3.
How to avoid injury while performing cardio?
A 5-minute warm-up is essential before you start your cardio workout. This will prepare you heart muscles to gently into exercise and will reduce injuries9.
How to prevent workout overload?
Taking enough calories for your workouts, proper fluid intake, cutting your workouts if you feel stressed, resting at least 6 hours before workouts are some methods to prevent your body from getting over strained25.
Give some tips for dancing as an exercise.
Dancing not only helps with weight management but also improves heart and lung functions. It can boost your mental health, self-confidence, self-esteem, and social skills. Anybody of any age can enjoy dance as a sport or hobby. Plus, there are several options you can choose from such as Zumba, Ballet, Hip-hop etc. Here are some tips you should follow if you practise dancing: Drink enough water before you start. Take proper rest between dance sessions. Do warm-up before you start dancing. Cool down your body with stretches after dancing29.
References
Wog MCS, Huang J, Wang J, Chan PSF, Lok V, Chen X, et al. Global, regional and time-trend prevalence of central obesity: a systematic review and meta-analysis of 13.2 million subjects. European Journal of Epidemiology. 2020 May. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7387368/
Segal Y, Gunturu S. Psychological issues associated with obesity [Internet]. PubMed. Treasure Island (FL): StatPearls Publishing; 2024. Available from: https://www.ncbi.nlm.nih.gov/books/NBK603747/
Christiansen: MR, Kilpelainen TO, McCaffery JM. Abdominal Obesity Genetic Variants Predict Waist Circumference Regain after Weight Loss [Internet]. American Diabetes Association. Available from: https://diabetesjournals.org/diabetes/
Francois ME, Little JP. Effectiveness and Safety of High-Intensity Interval Training in Patients With Type 2 Diabetes. Diabetes Spectrum [Internet]. 2015 Feb;28(1):39–44. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4334091/
Institute of Medicine (US) Subcommittee on Military Weight Management. Weight-Loss and Maintenance Strategies [Internet]. Nih.gov. National Academies Press (US); 2020. Available from: https://www.ncbi.nlm.nih.gov/books/NBK221839/
Greaney ML, Cohen SA, Xu F, Ward-Ritacco CL, Riebe D. Healthcare provider counselling for weight management behaviours among adults with overweight or obesity: a cross-sectional analysis of National Health and Nutrition Examination Survey, 2011–2018. BMJ Open [Internet]. 2020 Nov 1 [cited 2020 Dec 10];10(11):e039295. Available from: https://bmjopen.bmj.com/content/10/11/e039295.abstract
Khattak ZE, Zahra F. Evaluation of Patients With Obesity [Internet]. PubMed. Treasure Island (FL): StatPearls Publishing; 2022. Available from: https://www.ncbi.nlm.nih.gov/books/NBK576399/
Habib A, Ali T, Nazir Z, mahfooz A, Inayat QA, Haque MA. Unintended consequences of dieting: How restrictive eating habits can harm your health. International Journal of Surgery Open [Internet]. 2023 Nov 1;60(100703):100703. Available from: https://www.sciencedirect.com/science/article/pii/S240585722300116X
Vispute S, Smith J, LeCheminant J, Hurley K. The Effect of Abdominal Exercise on Abdominal Fat. Journal of Strength and Conditioning Research, 2011; 25 (9): 2559-2564. Avaible from: https://pubmed.ncbi.nlm.nih.gov/21804427/
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the informationprovided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Top High Protein Vegan Foods You Should Eat
Introduction
Did you know your body needs protein to build tissues and make hormones, enzymes, and haemoglobin? Proteins are the major structural components of tissues, including muscles, in our body1. Proteins are made of amino acids. Human body needs twenty amino acids for its growth and metabolism. Out of these, twelve are nonessential, that is, the body can synthesize them1. The remaining amino acids which cannot be synthesized by the body are essential amino acids, and these should be received from our diet1.
Not only non-vegetarian foods but vegetarian sources also play a significant role in meeting protein requirements2. Plant-based foods hold all the essential amino acids which are necessary for human body. If chosen smartly, they can satisfy the nutritional needs of an individual2.
In this article, we will discuss why proteins are important, some high protein vegan foods and their benefits, how to include them in your diet and if their excess could cause any harm. So, let’s get started!
Why Do We Need Protein?
Proteins are the main building blocks of muscles and other body tissues. They are also used to produce enzymes, hormones, and hemoglobin1. They may also be used as a source of energy (but not primary source). Missing any of the essential amino acids might affect tissue growth, repair, and maintenance1.
1. Role of protein in tissue repair
Proteins play a crucial role in tissue repair. Tissues lost during injury or illness are replaced by proteins, by supporting the growth of new tissues for wound healing. Body starts using proteins for energy after an injury3.
2. Proteins as enzymes and messengers
Enzymes are proteins, which are involved in almost all of the chemical reactions happening inside the cells, such as metabolism.Certain hormones like growth hormones, insulin etc are also proteins, which carry signals to help different cells, tissues, and organs to work together4.
3. Protein for muscle strength
Proteins are the major structural components of muscles. Muscle mass is essential, especially for athletes who do intense workouts. High protein intake promotes muscle protein synthesis and increase in muscle mass, thereby strengthening the muscles1.
4. Role of protein in transport or storage
Proteins bind to atoms and molecules and transport them within the cells or throughout the body4.They help transport nutrients, ions, and metabolites into and out of cells to support normal body functions. Some transport proteins are also involved in metabolism5.
5. Role of protein in immunity
Antibodies are special protein which recognise different foreign particles such as viruses and bacteria. They protect the body by killing these organisms and prevent future infections. Antibodies are a major component of our immune system4.
How Much Protein Do You Need?
Daily protein intake is essential to meet different bodily functions. The recommended dietary allowance (RDA) for an individual differs based on sex, age, and health.
1. Recommended dietary requirement of protein by age
Dietary requirement of protein differs from infants to adults based on their age. Here are the protein requirements for each age category according to WHO6.
Infants
Aged between 3-5 months need a protein of 1.31 g/ kg BW (body weight)/day.
Aged between 7 months – 1 year need a protein of 1.14 g/ kg BW/day.
Children:
Children aged between 1- 3 years need 1.02 g/ kg BW/day.
Children aged between 4-8 years need 0.92 g/ kg BW/day.
Adolescents:
Adolescents aged 9-13 years need 0.90 g/ kg BW/day.
Adolescent boys aged between 14–18 years – 0.87 g/ kg BW/day.
Adolescent girls aged between 14- 18 years – 0.85 g/ kg BW/day.
Adults:
≥19 years need 0.83 g/ kg BW/day.
2. Recommended dietary requirement of protein based on physical activity
For an individual who is healthy and does minimum physical activity – 0.8 g/ kg BW / day.
For an individual with moderate physical activity – 1.3 g / kg BW /day.
For an individual with intense physical activity – 1.6 g/kg BW/ day6.
Note: For healthy individuals’ consumption of 2 g / kg BW /day is considered safe.
3. Recommended dietary requirement of protein for pregnant and lactating women
The RDA for pregnant and lactating women differ from non-pregnant women. The need of protein is higher during this period.
Lactating women need an extra twenty-five grams per day7.
Can You Eat Too Much Protein?
Although getting too much protein from diet is usually rare, even a very high protein vegan diet consumed over long periods of time might affect your body and cause some health issues like:
Gastric issues: Nausea, discomfort in intestine, diarrhoea, vomiting, irritability6.
Metabolic issues: High protein diets might cause metabolic ketoacidosis, which might even cause coma or death1. It might also cause abnormal amino acid, ammonia, or insulin levels6.
Cardiovascular issues: High protein might affect blood lipid profile and blood pressure, increasing the risk of heart disease or cardiovascular dysfunction1,6.
Kidney issues: High protein sometimes puts load on kidneys. This might cause kidney injury1,6.
Bone issues: Highprotein intake may weaken bones and lead to low bone density or bone loss6. Increased protein intake is also associated with greater risk of hip fractures in women1.
Liver issues: High protein intake can increase liver load. This can cause hepatic stress, even liver injury in extreme cases6.
Best Vegan Protein Food Sources
There are wide variety of vegan protein sources which are beneficial for humans. Here’s a high protein vegan food list that can help you meet your daily requirements.
1. Lentils
Lentils come under legume family, which are rich in protein, essential amino acids, and fibres. These are beneficial because they provide high quality plant protein with low cost. The protein content in raw lentils is about 25gm and cooked ranges between 9.0–17.8gm per 100gm. Lentils are also rich in folate, polyphenols and other bioactive compounds with antioxidant properties. They can help raise blood iron levels, lower sugar levels, manage weight, and support gut health8. Lentils are a common ingredient found in Indian kitchens, usually consumed cooked as curries or even boiled as salads.
2. Almonds
Almonds are nuts which are high in proteins. The protein content in almonds ranges between 16.8–25.4gm. Apart from protein, they have vitamins, minerals, and phytochemicals, that show anti-inflammatory and antioxidant effects.They are also rich in fibre. Due to their rich nutrient profile, regular consumption may help lower the risks associated with heart disease, diabetes, obesity, etc9.Almonds are a great snacking option that help curb hunger while meeting your nutrient requirements.
3. Chickpeas
Chickpeas are good source of protein, which belong to legumes. Cooked chickpeas hold a protein of 8.86gm per 100gm. Besides, they are also rich in vitamins, folate, dietary fibre, and several minerals. They are especially helpful in reducing bad cholesterol (LDL), which is beneficial for heart health and also healthy for the gut10. Chickpeas can be included in your diet in several ways such as boiled chickpea salad, chickpea curries or ground chickpea (hummus).
4. Soya
Soya or soybeans, which belongs to legumes, are considered as high source of protein, approximately 40% protein.They are rich in isoflavones, phytosterols, other antioxidants and good fats that help balance blood lipid and sugar levels and keep the heart healthy. Soyabean may also have cancer-protective action, help lower the risk of osteoporosis (bone loss), and aid in managing menopause symptoms11.Soybean can be consumed cooked with veggies or rice, as tofu or tempeh in salads or curries or as soy milk in smoothies, desserts or with cereals.
5. Peanuts
Peanuts are a great source of proteins along with fibres, vitamins, and minerals. They have highest protein levels compared to any other legumes.100gm of peanuts have about 25.8gm of protein. They are also rich in phenolic acids, flavonoids, and phytosterols and may help manage cholesterol levels. The resveratrol found in peanuts is an antioxidant which reduces the risks of cancer, heart disease, nerve diseases, tumours, and inflammation12. Roasted peanuts (when consumed in moderation) are thus a healthy snacking option. However, some individuals might experience the acidity issues with peanuts. Removing the peanut eye might reduce its intensity. Roasting the peanuts is also helpful.
Note: Those who have peanut allergy should avoid consuming it.
6. Quinoa
Quinoa, which is considered as a whole grain, is a very protein rich seed. It has all the essential amino acids needed for a human body.100gm of quinoa contains 14.1gm of protein. Plus, it’s gluten-free and rich in vitamins, minerals, and folic acid. It has bioactive compounds which help prevent diseases such as heart diseases, diabetes, cancer, and obesity13.Quinoa can be substituted for rice or other grains, consumed with veggies, as khichdi, in salads or as a breakfast cereal.
7. Seeds
Seeds such as chia seeds and pumpkin seeds have high amounts of proteins and omega-3 fatty acids. There are about 24.2 gm of protein in 100 gm of Chia seeds, and 9.75 g of protein in 32.25 g of pumpkin seeds. Seeds have bioactive compounds which have a beneficial effect on metabolic health, help improve blood sugar and lipid levels, and may also help boost immunity13,14.They can be added to desserts or trail mix for a healthy flavourful treat.
8. Protein-rich Vegetables
Leafy vegetables like amaranths, spinach, moringa etc are good sources of protein. These have a protein range of 9.31 g to 15.38 g per 100 g dry weight. They are also high in fibre and minerals like sodium, potassium, magnesium, and iron15.Other protein-rich vegetables include broccoli (4 g of protein per 148 g), asparagus (2 g per 93 g), sweet corn kernels (4 g per 90 g), and mushrooms (3 g per 84 g)16.
9. Oats
Oats are rich in protein and starch, and other nutrients like vitamin E, folate, and many minerals. They also contain dietary fibre, and phytochemicals17. They help in reducing cholesterol and have antioxidant properties. One cup of oats has about 4.75 g of protein18. Oats can be enjoyed with milk as breakfast cereals or with veggies as a replacement of high carb meals.
10. Beans
Beans are legumes rich in protein. They also contain other important micronutrients like magnesium, potassium, iron etc. They are beneficial in reducing the risk associated with heart disease, and diabetes. There are several types of beans. Black beans (86 g) contain 7.6 g of protein, Kidney beans (88.5 g) contain 7.7 g protein, Lima beans (94 g) contain 7.3 g protein, Navy beans (91 g) contain 7.5 g protein and Pinto beans (85 g) contain 7.7 g protein19.They can be consumed boiled as salads or cooked to make delicious curries.
Ways to Boost Daily Protein Intake
Here are some easy-to-follow tips to include high-protein vegan foods in your routine diet and boost your protein intake:
Start your day with protein rich breakfast like tofu scramble, oats soaked overnight with chia seeds and berries, wholemeal toast etc20. You can also make chilla or pancake with besan/ moong dal, and green gram dosa for breakfast. Make idli, dosa, uthappam with cereal pulses like wheat, maize etc, as they are rich in protein21.
Include a protein in every meal and snack like bean casserole with vegetables, nut roast, lentil loaf, or vegetarian sausages etc22.
To curb your cravings while keeping high on protein, you can make a delicious dessert usingfruit crumble or salad with wholemeal flour or oats22.
Use protein-rich water, like aquafaba which is obtained after boiling chickpeas, beans etc, for cooking23.
People who need a higher protein intake can choose supplements like vegan protein powders, which can be added to smoothies or shakes24.
Why You Should Combine Different Plant Proteins
The number of essential amino acids in different foods is different.Since all the essential amino acids are not found in all vegan sources, combining your high protein vegan foods is important25. Let’s see some examples:
Cereals and pulses lack some amino acids21.But combining them together gives all essential amino acids found in a typical non-vegetarian diet25. Foods like khichadi, idli, dosa, made with both these fulfills this gap and provides you with a high protein vegan meal.
Soy products, quinoa, and amaranth have large amounts of essential amino acids. Although beans, lentils, nuts, and whole grains also have all the essential amino acids, one or two among them are very less in concentration.Combining these food source will help enrich your meals with proteins25.
Thus, consuming a diet which contains cereals, legumes, soy and nuts, will give all the essential amino acids required by the body25.
Common Myths About Vegan Protein
Myth: Vegan diets cannot supply enough proteins.
Fact: Vegans consume protein comparable to their requirement, and sometimes even more than the recommended value2. Average protein intake in vegans generally exceeds 0.8gm. Protein intakes of approximately 0.9–1.0 g/kg body weight was seen in several studies in vegans. A combined diet with plant-based sources like legumes, nuts, seeds, and whole grains provides all essential amnio acids, which is sufficient to meet the protein requirements for most adults.
Myth: Plant proteins lack essential amino acids, careful combination of vegan sources at each meal is essential.
Fact: Taking different protein rich vegan foods throughout the day is enough to meet the nutritional requirement (of all amino acids), and it is not necessary to combine them in every meal2.
Myth: Plant protein cannot keep muscle health, as they are of low quality.
Fact: Even though isolated plant proteins build muscle strength less efficiently than animal protein, with proper planning and sufficient intake, vegan diet will still provide enough protein for good long-term muscle health2,26.
Myth: There are not enough plant-based protein sources.
Fact: Vegans have several options like legumes, nuts, seeds, soy, vegetables, and whole grains, which will supply all essential amino acids when eaten in combination, to meet their protein need25.
Myth: Vegan protein is tasteless.
Fact: The taste of plant-based proteins can be improved through careful selection of ingredients and flavourings. Proper combinations of these can make vegan protein meals flavourful and enjoyable, like animal-based protein dishes27.
Conclusion
Proteins, which are essential for overall health, are made of essential and non-essential amino acids. The essential amino acids which should be supplied through food are abundantly found in a high protein vegan diet including legumes, nuts, cereals etc. These support muscle strength, immunity, and metabolic functions. There are several vegan options available, such soya, legumes, nuts, seeds, and protein-rich grains and vegetables, which can provide adequate protein and essential amino acids. Proper diet planning and intake can provide the daily RDA of protein from vegan sources, just as from animal sources, to meet an individual’s requirements.
Is there any difference in the protein requirements of vegan compared to non-vegetarians or omnivores?
There is no difference in the requirement of protein based on the type of source we consume. Protein requirements are regardless of any sources, provided the plant-protein diet includes a mix of sources2.
Are the digestibility and bioavailability of plant proteins much lower than animal proteins in humans?
Human studies show that plant and animal proteins are almost equally digestible in humans, with only a tiny difference2.
Which high-protein vegan foods best support immune system?
High protein vegan diet rich in zinc such as chickpeas, nuts, lentils, and whole grains are best for immune system, as this mineral is essential for the development and proper functioning of immune cells28.
Which plant-based high-protein foods are ideal for athletes and body builders?
High protein vegan foods such as soy products (tofu and tempeh), legumes (beans and chickpeas) and wholegrains (quinoa) can be used as an alternative to meat or dairy sources for vegan athletes23.
Västermark Å, Saier MH. The involvement of transport proteins in transcriptional and metabolic regulation. Current Opinion in Microbiology [Internet]. 2014 Apr [cited 2019 Dec 14];18:8–15. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3999241/
Kominiarek MA, Rajan P. Nutrition Recommendations in Pregnancy and Lactation. Medical Clinics of North America. 2016 Nov;100(6):1199–215. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5104202/
Gonçalves B, Pinto T, Aires A, Maria Cristina Morais, Bacelar E, Anjos R, et al. Composition of Nuts and Their Potential Health Benefits—An Overview. Foods [Internet]. 2023 Feb 23;12(5):942–2. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10000569/
Wallace T, Murray R, Zelman K. The Nutritional Value and Health Benefits of Chickpeas and Hummus. Nutrients [Internet]. 2016 Nov 29;8(12):766. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188421/
Arya SS, Salve AR, Chauhan S. Peanuts as functional food: a review. Journal of Food Science and Technology [Internet]. 2015 Sep 19;53(1):31–41. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4711439/
Agarwal A, Rizwana, Abhishek Dutt Tripathi, Kumar T, Kanti Prakash Sharma, Patel S. Nutritional and Functional New Perspectives and Potential Health Benefits of Quinoa and Chia Seeds. Antioxidants. 2023 Jul 12;12(7):1413–3. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10376479/
Batool M, Ranjha MMAN, Roobab U, Manzoor MF, Farooq U, Nadeem HR, et al. Nutritional Value, Phytochemical Potential, and Therapeutic Benefits of Pumpkin (Cucurbita sp.). Plants. 2022 May 24;11(11):1394. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9182978/
Arumugam R, Elanchezhian B, Sarikurkcu C, Jayakumar S, Amirthaganesan K, Sudhakar S. Nutraceutical assessment of conventional leafy vegetables of South India. South African Journal of Botany [Internet]. 2022 Dec 13;152:304–12. Available from: https://www.sciencedirect.com/science/article/pii/S0254629922006603
Rasane P, Jha A, Sabikhi L, Kumar A, Unnikrishnan VS. Nutritional Advantages of Oats and Opportunities for Its Processing as Value Added Foods – a Review. Journal of Food Science and Technology [Internet]. 2013 Jun 25;52(2):662–75. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4325078/
Bianca, Graziella Silva Holanda, Raposo A, Maynard, Braz R, Romão B, et al. Chickpea aquafaba: a systematic review of the different processes for obtaining and their nutritional and technological characteristics. Journal of food science and technology/Journal of Food Science and Technology. 2024 Jan 26. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC11219635/
Amatori S, Callarelli C, Gobbi E, Bertuccioli A, Donati Zeppa S, Sisti D, et al. Going Vegan for the Gain: A Cross-Sectional Study of Vegan Diets in Bodybuilders during Different Preparation Phases. International Journal of Environmental Research and Public Health. 2023 Mar 15;20(6):5187. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10048841/
Antonio J, Evans C, Ferrando AA, Stout JR, Antonio B, Cintineo HP, et al. Common questions and misconceptions about protein supplementation: what does the scientific evidence really show? Journal of the International Society of Sports Nutrition. 2024 Apr 16;21(1).Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC11022925/
Arora S, Kataria P, Mansi Nautiyal, Ishika Tuteja, Sharma V, Ahmad F, et al. Comprehensive Review on the Role of Plant Protein as a Possible Meat Analogue: Framing the Future of Meat. ACS Omega. 2023 Jun 20;8(26). Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10323939/
Khalid W, Arshad MS, Ranjha MMAN, Różańska MB, Irfan S, Shafique B, et al. Functional constituents of plant-based foods boost immunity against acute and chronic disorders. Open Life Sciences [Internet]. 2022 Sep 8;17(1):1075–93. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9462539/
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the informationprovided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
IVF (In Vitro Fertilization): What is It, Procedure, Steps, Side Effects & More
Introduction
Assisted reproductive technology (ART) has advanced rapidly over the past few decades, transforming the landscape of infertility treatment worldwide. India, in particular, has witnessed one of the fastest-growing ART sectors, with a significant rise in the number of fertility centres and ART cycles performed each year1.
ART includes a range of medical techniques designed to help couples conceive by manipulating reproductive cells outside the human body2. Among these techniques, in vitro fertilization (IVF) stands out as the most widely used and well-established method2. And over the years, IVF has evolved with improvements in laboratory technology, culture systems, and embryology practices, leading to higher success rates and safer procedures3.
Through this article, we aim to explore what is IVF, how the procedure works, the detailed steps involved, its indications and benefits. We will also cover IVF side effects, potential risks, and what individuals or couples can expect throughout the process.
What is IVF?
IVF is a specialised fertility treatment in which a woman’s egg and a man’s sperm are combined/fertilized outside the body. This is typically achieved in a controlled laboratory environment4.
Under normal circumstances, an egg and sperm meet inside the woman’s fallopian tube after intercourse. And if fertilization (fusion of egg and sperm) occurs, the resulting embryo travels to the uterus and implants in the uterine lining. This leads to a natural conception/pregnancy.
However, when this process does not occur on its own, IVF provides an alternative path to conception4.The term in vitro literally means “in glass,” referring to fertilization that occurs outside the natural reproductive system5.
IVF is one of the most widely practised forms of ART. The IVF process involves retrieving mature eggs from the ovaries, fertilizing them with sperm in a laboratory to create embryos, and then either2:
transferring one or more of these embryos into the woman’s uterus, or
freezing (cryopreserving) the embryos for future use
Benefits of IVF
IVF offers several important benefits that help individuals and couples overcome infertility and improve their chances of having a healthy pregnancy. Benefits of IVF include2:
Aids couples with unexplained fertility issues who may have no other effective option2,4.
Helps achieve pregnancy when natural conception is not possible (e.g., blocked tubes, low sperm count and blockage)4.
Provides flexible options, meaning you can use your own eggs/sperm, or donor eggs/sperm/embryos when needed2.
Allows embryo or egg freezing, helping people preserve fertility for the future (useful before cancer treatment or delaying pregnancy)2.
Enables genetic testing of embryos, reducing the risk of inherited diseases and some chromosomal problems4.
Higher success rates compared to many other fertility treatments6.
The IVF Procedure Step by Step
IVF involves a series of carefully planned steps that help eggs and sperm come together outside the body. This is followed by placing a healthy embryo into the uterus. The following outlines the IVF procedure step by step4:
Step 1: Ovarian Stimulation (Super-ovulation)
The woman is given fertility medications to help her ovaries produce multiple mature eggs (instead of the single egg normally released each month).
During this phase, doctors monitor the ovaries closely through regular ultrasounds and blood tests to track hormone levels and egg development.
Step 2: Egg Retrieval
Once the eggs are ready, they are collected through a minor procedure called follicular aspiration.
It is usually done under light sedation.
Using ultrasound guidance, a thin needle is passed through the vagina into the ovaries to gently suction out the eggs from each follicle.
The process may cause mild cramping, which typically resolves within a day.
If a woman cannot produce eggs, donor eggs may be used.
Step 3: Fertilization (Insemination)
The retrieved eggs are mixed with the man’s sperm in the laboratory.
The sperm naturally fertilizes the egg a few hours after being combined.
If there is a low chance of natural fertilization (due to male infertility), a technique called intracytoplasmic sperm injection (ICSI) may be used, where a single sperm is directly injected into the egg.
Many fertility centres perform ICSI routinely for better fertilization outcomes, but this is only possible if the cause of infertility is related to the male partner.
Step 4: Embryo Culture
After fertilization, the developing embryos are kept in a controlled environment and monitored for proper growth.
By day 3 to 5, a healthy embryo will have divided into multiple cells.
For couples at risk of genetic disorders, preimplantation genetic testing (PGT) may be offered to test embryos before transfer. This helps identify embryos free of specific genetic conditions.
Step 5: Embryo Transfer
3 to 5 days after fertilization, one or more healthy embryos are gently placed into the woman’s uterus.
The procedure is quick and usually painless.
A thin catheter is used to guide the embryo through the cervix into the womb.
If the embryo implants in the uterine lining, pregnancy begins.
Any remaining healthy embryos may be frozen for future use.
Medications and Procedures Used
Several medications are used during an IVF cycle to help the ovaries produce eggs, control hormone levels, and prepare the uterus for embryo transfer. The main types include:
Ovarian Stimulation Medications: These medicines help the ovaries produce multiple mature eggs instead of just one. Common examples2:
Exogenous gonadotropins [follicle stimulating hormone (FSH) and luteinizing hormone (LH)]
Medications to Prevent Premature Ovulation: These drugs stop the body from releasing eggs too early. Common options2:
Gonadotropin-releasing hormone (GnRH) agonists
GnRH antagonists (GnRHa)
Trigger Shot (Final Maturation Injection): Once the eggs are developed, a “trigger shot” is given to help the eggs mature fully before retrieval. Examples2:
hCG (human chorionic gonadotropin)
Progesterone Support: After egg retrieval and embryo transfer, progesterone is given to prepare the uterine lining and support early pregnancy2. Forms include7:
Vaginal gel
Vaginal capsules/tablets
Preparation for IVF
Before starting an IVF cycle, individuals undergo several important evaluations to ensure the treatment is safe, appropriate, and has the best chance of success. These assessments help identify any factors that may affect egg quality, sperm health, or embryo implantation.
1. Assessment of Ovarian Reserve (Female Partner)
Tests are done to understand how many good-quality eggs the woman may be able to produce. Common tests include2:
This ensures patient safety and prevents transmission during treatment.
5. Coordinated Care and Emotional Support
IVF requires a multidisciplinary team, including doctors, nurses, embryologists, counsellors, and lab staff2.
Good communication and strong emotional support are essential, as the IVF process can be stressful.
Providing patient-centred care and clear guidance helps individuals feel supported and improves their overall IVF experience.
Important: Alcohol and smoking may negatively influence ART/IVF outcomes8. Therefore, individuals undergoing ART should follow a balanced diet and avoid alcohol and smoking to support better treatment outcomes.
IVF Treatments
Different approaches may be used during an IVF cycle depending on the couple’s fertility issues, age, and medical history. The most commonly used treatment options include:
Standard IVF (Conventional IVF): In this method, multiple sperm are mixed with each mature egg in the laboratory and fertilization occurs naturally4.
ICSI: A single healthy sperm is directly injected into each mature egg to achieve fertilization4.
Use of Donor Eggs or Donor Sperm: Donor eggs or sperm may be used when one partner cannot produce healthy gametes2.
Frozen Embryo Transfer (FET): Previously created and frozen embryos are thawed and transferred in a later cycle9.Frozen embryo transfer success rates are equal to the fresh transfers, and no additional abnormalities occur.
PGT: Embryos are tested for chromosomal abnormalities or specific genetic diseases before transfer2,4.
IVF with Donor Embryos: Embryos donated by other couples are transferred to the recipient’s uterus2.The 2021 ART Act in India oversees that ART clinics and donor banks to ensure safe, ethical, and transparent practices10.
Gestational Surrogacy: An embryo created through IVF is transferred to a surrogate who carries the pregnancy11.
What to Expect During and After the Procedure
IVF can bring both emotional and physical challenges, but support is available throughout the process. Your team of doctors, counsellors, and fertility support groups can help you navigate this journey.
Counselling: Counselling provides a confidential space to discuss your feelings, worries, and expectations. It is recommended for everyone undergoing IVF, and clinics generally offer access to a counsellor before, during, and after treatment12.
After the Procedure: Post embryo transfer, light rest may be advised for the remainder of the day. Full bed rest is not usually required unless there is a risk of ovarian hyperstimulation syndrome (OHSS). Most women can return to normal activities the following day4.You may be advised toavoid heavy exercise and intercourse until the pregnancy test.
Progesterone Support: Daily progesterone (injections or pills) may be required for 8 to 10 weeks after embryo transfer. Some women may continue progesterone supplementation for 8 to 12 weeks if pregnancy occurs4.This should onlybe considered if advised by a doctor.
Pregnancy Test: A blood test to check for pregnancy is done 12 to 14 days after the embryo transfer4.
Joining support groups and connecting with others going through similar experiences can be reassuring during this phase12.
These symptoms are usually temporary and related to the hormonal changes during treatment.
Risks and Complications
IVF is generally safe, but like all medical treatments, it carries certain physical, emotional, and financial risks. These may vary from mild to more serious.
Risks from Egg Retrieval Procedure: There may be some risks associated with retrieving eggs. These include4:
Reaction to anaesthesia
Bleeding or infection
Injury to nearby organs (bowel or bladder)
Multiple Pregnancy: Transferring more than one embryo increases the risk of twins or higher-order multiples4,12.
This increases the chances of premature delivery, low birth weight, and various health complications for both the mother and the babies.
Ectopic Pregnancy: A fertilized egg may implant outside the uterus (usually in the fallopian tube). This needs urgent medical care12.
Ovarian torsion: Rare risk of ovarian torsion, particularly in patients with polycystic ovarian syndrome (PCOS) who may develop enlarged ovaries during stimulation13.
OHSS (rare but serious): This occurs when the ovaries over-respond to fertility medications.However, with modern techniques/medications, this risk is much less prevalent.Symptoms may include4:
Severe bloating and abdominal pain
Rapid weight gain (over 10 pounds in 3 to 5 days)
Decreased urination
Nausea or vomiting
Shortness of breath
Mild cases may improve with rest, but severe cases may require draining fluid or hospitalisation.
Emotional and Financial Stress: IVF requires significant time, emotional energy, and financial resources. Many couples may experience stress, anxiety, or depression during treatment. In addition to this, treatment costs are also high, and insurance coverage may be limited4.
Success Rates and Results
IVF success varies widely and depends on several factors, such as maternal age, egg quality, embryo type (fresh or frozen), and the underlying cause of infertility. Although effective, the chance of pregnancy from a single fresh embryo transfer remains modest.
For women (under 35), general success rates are:
Successful implantation with fresh embryos ranges from 30 and 45% per cycle14.
Success increases cumulatively across multiple cycles, reaching 60% after 3 cycles15.
Note: Success rates may decline with advancing maternal age, especially after 40 years16.
When to See a Doctor?
After IVF, it is important to watch for symptoms that may indicate complications. Contact your doctor immediately if you experience4,12:
Fever above 100.5°F (38°C)
Pelvic pain
Heavy vaginal bleeding
Blood in the urine
Feeling faint
Coughing up blood
Urgent medical help may be required in the following cases12:
Difficulty breathing
Chest pain or pain in the upper back
Severe thirst with reduced urination
Swelling anywhere in the body
Sharp lower abdominal pain on one side
Pain at the tip of the shoulder
These symptoms may indicate severe OHSS or an ectopic pregnancy and require urgent medical attention.
IVF is a widely used and effective fertility treatment, but its success depends on many factors, including age, egg and embryo quality, and underlying medical conditions. The process involves several steps, requires careful preparation, and may come with emotional, physical, and financial challenges. Thus, understanding the procedure, potential risks, and expected outcomes can help individuals make informed decisions.
As you consider or undergo IVF, it is important to maintain realistic expectations, seek strong emotional support, and work closely with an experienced medical team. Many individuals and couples can achieve a successful and rewarding outcome with the right guidance and care.
The five basic steps of IVF are: ovarian stimulation (fertility medicines to produce multiple eggs), egg retrieval, fertilization (standard IVF or ICSI), embryo culture, and finally embryo transfer4.
How long is an IVF pregnancy?
An IVF pregnancy lasts the same duration as a natural pregnancy, which is about 9 months after fertilization4.
Can you choose gender with IVF?
Gender selection may be done through preimplantation genetic testing17. However, under the Pre-Natal Diagnostic Techniques (Regulation and Prevention of Misuse) Act of 1994, gender testing is strictly prohibited in India18.
What is the biggest risk of IVF?
The most significant risks include ovarian hyperstimulation syndrome (OHSS) and multiple pregnancy (twins or more)11. Other risks include ectopic pregnancy and emotional/financial stress12.
Can IVF be done after menopause?
Women who are postmenopausal no longer produce eggs. However, the uterus can still carry a pregnancy with hormonal support and donor embryos19.
Can IVF be successful with PCOS?
Women with polycystic ovarian syndrome (PCOS) often respond well to IVF and may have good success rates. However, they have a higher risk of OHSS, so careful monitoring is required20.
Can IVF be done after tubal ligation?
IVF bypasses the fallopian tubes entirely21. So, it is a common option for women who have had their tubes tied.
Can IVF cause cancer?
Current research shows no clear evidence that IVF or fertility medications increase the risk of cancer22. So, we can say that studies so far have been reassuring.
Are IVF children as healthy as naturally conceived children?
IVF children are just as healthy as those conceived naturally. There is no increased risk of major congenital anomalies, and the slightly higher chance of prematurity is mostly linked to parental age and underlying infertility factors, not IVF techniques themselves23.
References
Malhotra N, Shah D, Pai R, Pai HD, Bankar M. Assisted reproductive technology in India: A 3 year retrospective data analysis. J Hum Reprod Sci. 2013 Oct;6(4):235-40. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3963305/
Choe J, Shanks AL. In vitro fertilization [Internet]. Treasure Island (FL): StatPearls Publishing; [cited 2025 Dec 05]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK562266/
Taffs L, Kerridge I, Lipworth W. The silent world of assisted reproduction: A qualitative account of communication between doctors and patients undergoing in vitro fertilisation in Australia. Health Expect. 2023 Dec;26(6):2340-2348. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10632647/
Bano T, Shaheen MA, Shabbir NA, Jadoon AK, Ameen S, Atta M, Noor S, Khattak MI, S A. Clinical Outcomes of In Vitro Fertilization (IVF) Versus Intrauterine Insemination (IUI) in Infertile Patients: Toward Evidence-Based Fertility Planning. Cureus. 2025 Sep 17;17(9):e92511. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC12535426/
Mínguez-Alarcón L, Chavarro JE, Gaskins AJ. Caffeine, alcohol, smoking, and reproductive outcomes among couples undergoing assisted reproductive technology treatments. Fertil Steril. 2018 Sep;110(4):587-592. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC11002791/
Tocariu R, Niculae LE, Niculae AȘ, Carp-Velișcu A, Brătilă E. Fresh versus Frozen Embryo Transfer in In Vitro Fertilization/Intracytoplasmic Sperm Injection Cycles: A Systematic Review and Meta-Analysis of Neonatal Outcomes. Medicina (Kaunas). 2024 Aug 22;60(8):1373. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC11356234/
Jamwal VDS, Yadav AK. The Assisted Reproductive Technology (Regulation) Act, 2021: A Step in the Right Direction. Indian J Community Med. 2023 Jan-Feb;48(1):4-6. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10112746/
Patel NH, Jadeja YD, Bhadarka HK, Patel MN, Patel NH, Sodagar NR. Insight into Different Aspects of Surrogacy Practices. J Hum Reprod Sci. 2018 Jul-Sep;11(3):212-218. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6262674/
Krishnan S, Kaur H, Bali J, Rao K. Ovarian torsion in infertility management – Missing the diagnosis means losing the ovary: A high price to pay. J Hum Reprod Sci. 2011 Jan;4(1):39-42. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3136068/
Levin D, Jun SH, Dahan MH. Predicting pregnancy in women undergoing in-vitro fertilization with basal serum follicle stimulating hormone levels between 10.0 and 11.9 IU/L. J Turk Ger Gynecol Assoc. 2015 Mar 1;16(1):5-10. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4358314/
Stern JE, Brown MB, Luke B, Wantman E, Lederman A, Missmer SA, Hornstein MD. Calculating cumulative live-birth rates from linked cycles of assisted reproductive technology (ART): data from the Massachusetts SART CORS. Fertil Steril. 2010 Sep;94(4):1334-1340. Available from: https://www.sciencedirect.com/science/article/pii/S0015028209012448
Tan TY, Lau SK, Loh SF, Tan HH. Female ageing and reproductive outcome in assisted reproduction cycles. Singapore Med J. 2014 Jun;55(6):305-9. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4294057/
Gill P, Whitehead C, Werner M, Seli E. Best quality vs. sex selection – an analysis of embryo selection preferences for patients undergoing preimplantation genetic testing for aneuploidy over a 10-year period. J Assist Reprod Genet. 2024 Aug;41(8):2211-2216. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC11339188/
Borini A, Bafaro G, Violini F, Bianchi L, Casadio V, Flamigni C. Pregnancies in postmenopausal women over 50 years old in an oocyte donation program. Fertil Steril. 1995 Feb;63(2):258-61. Available from: https://pubmed.ncbi.nlm.nih.gov/7843427/
Namavar Jahromi B MD, Parsanezhad ME MD, Shomali Z MD, Bakhshai P MD, Alborzi M MD, et al. Ovarian Hyperstimulation Syndrome: A Narrative Review of Its Pathophysiology, Risk Factors, Prevention, Classification, and Management. Iran J Med Sci. 2018 May;43(3):248-260. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5993897/
Malacova E, Kemp A, Hart R, Jama-Alol K, Preen DB. Effectiveness of in vitro fertilization in women with previous tubal sterilization. Contraception. 2015 Mar;91(3):240-4. Available from: https://pubmed.ncbi.nlm.nih.gov/25499586/
Kroener L, Dumesic D, Al-Safi Z. Use of fertility medications and cancer risk: a review and update. Curr Opin Obstet Gynecol. 2017 Aug;29(4):195-201. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5551049/
Lu YH, Wang N, Jin F. Long-term follow-up of children conceived through assisted reproductive technology. J Zhejiang Univ Sci B. 2013 May;14(5):359-71. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3650450/
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the informationprovided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and
