Do Those Viral Vibrating Plates On TikTok Actually Help You Lose Weight?
Diet. Check. Exercise. Check. Shaking like a salt shaker? Erm…
Image: Columbia Pictures
by The Candidly Team
Oh my. Here we are again, having to fact check the perplexing promises of TikTok.
This one does sound a little too good to be true. It also reminds us of this, the gyrating “exercise belts” of the 1960s:
When it comes to losing weight, time and time again, faddy shortcuts tend to fade out and prove short-lived. And what actually works is those same old, tried-and-true things that change our approach to health - simple things, not easy, but intuitive. Our very own Editor-in-Chief documented how this approach guided her on her own 45 lbs weight loss journey, which you can read about HERE. We won’t get into the 8 things that worked for her here, but we will say, they did not include a vibration pad.
Nevertheless, we suspended our suspicions and dove right into the question at hand.
Can those vibration plates everyone is standing on on TikTok actually help you lose weight … or are they just peddling vibration plates?
We found answers. So let’s get into it.
The Basic Idea
It’s pretty much what it sounds like, a plate-like machine you stand on that makes your whole body shake. The idea is that your muscles will contract more when using the pad. You may see people doing workout moves on them at the gym such as squats, lunges, pushups, crunches, or planks.
But more likely than not, you’ve seen them on TikTok.
The Bottom Line
Most articles will make you scroll past a dozen ads to get to the bottom line, but we know you have places to be, and well, we’re just thoughtful that way.
Ok, now to make you hate us.
The consensus seems to be that research is thin and inconsistent (shaky?). A vibration plate all by its lonesome won’t necessarily work miracles.
That said, vibration can stimulate muscles. According to the Mayo Clinic, “some research does show that whole-body vibration may help improve muscle strength and that it may help with weight loss when you also cut back on calories.” And other research “shows that whole-body vibration, when performed correctly and under medical supervision when needed, can: reduce back pain, improve strength and balance in older adults, and reduce bone loss.
But like we said, the data is not conclusive. A 2019 review that looked at studies on the effects of whole body vibration therapy on reducing fat mass found a mix of somewhat hopeful results about these plates leading to fat loss and muscle mass gain. One 2010 study showed that whole body vibration training was helpful at lowering both waist circumference and visceral fat, a dangerous form of fat that gathers around the organs and that we wrote all about HERE. Yet, that same 2019 review concluded that “due to the small effect size, potential lack of power and considering the limited number of studies, small sample sizes and short duration of the intervention, the effects of WBV on percent fat mass was not statistically detectable.”
Furthermore, when talking to the New York Times, experts pointed out two things:
1) “Vibration alone isn’t enough for most people to significantly challenge their muscles or heart, or to burn calories or fat.”
2) “People who are mostly sedentary or unable to exercise could theoretically see modest changes to their physique after standing on a vibration plate … because their activity level would increase ‘from nothing to slightly something.’”
In short, we need more research on more people.
Image: Warner Bros.
So Why All The Buzz?
We’re not out here saying there aren’t interesting possible or potential benefits. Dr. Jörn Rittweger, head of the division of muscle and bone metabolism at the German Aerospace Center told NBC News “the calorie-burning and cardiovascular benefits are similar to ‘brisk walking for the same amount of time.’”
And of course there are the TikTok users claiming it can help with everything from weight loss to circulation to lymphatic drainage.
Downsides And Dangers
The Mayo Clinic states that “because whole-body vibration can be harmful in some situations, check with your doctor before using it, especially if you're pregnant or have any health problems.”
There are studies showing jobs that involve whole-body vibration can come with health risks like neck and back pain, digestive problems, nervous system damage, cardiovascular damage and cancer, but this could have little to nothing to do with the vibration element and more to do with the fact that these jobs tend to involve other hazardous environments and materials.
One thing to note, according to Rittweger to NBC News is that when using a vibration plate “if you have a clot, you could displace the clot.” This could cause a stroke or heart attack.
There are likely other medical warnings on the labels of the specific vibration plates being sold.
Mainly, you should always, always talk to your doctor about trying something new.
The Pads We Feel Comfortable Recommending
One form of exercise where research is neither thin nor inconclusive is walking. It helps with fat loss and loads of other health-related things. And walking pads have also had a moment in the sun. One of our editors tested it herself and it changed her life, which she wrote all about HERE. So if you’re looking for a health hack/ gadget, we just had to throw that one in the mix.
This article is for informational purposes only. It is not intended to be used in place of professional advice, medical treatment, or professional care in any way. This article is not intended to be and should not be a substitute for professional care, advice or treatment. Please consult with your physician or healthcare provider before changing any health regimen. This article is not intended to diagnose, treat, or prevent disease of any kind. Read our Terms & Conditions and Privacy Policy.
