Qigong for weight loss: what studies show and what they don't
Evidence for qigong and weight loss is weak. Small trials, mostly of the Baduanjin routine, report about 3.7 kg (8 pounds) less than control groups after many hours of weekly practice, at low certainty.[1] The movements use little energy. US health guidance pairs changes in diet and activity.[2] Qigong doesn't replace medical advice.
Updated: November 2026
What did the studies look at?
Qigong combines slow movement, breathing and focused attention. Baduanjin, also called the Eight Brocades, is a set of eight movements. The trials measure body weight, waist size and body mass index (BMI), which relates weight to height.
| Study | Who | Compared with | Result |
|---|---|---|---|
| 2024 review, 10 trials of Baduanjin | 420 people with overweight or obesity | Mostly normal daily life | Weight 3.69 kg, BMI 1.36 (from 8 trials, 365 people), waist 5.42 cm lower, low certainty.[1] |
| 2023 review, 10 trials, several styles including tai chi | 701 people, weight data from 487 | Various, such as nothing or education | Weight 6.10 kg lower, low certainty.[3] |
| 2018 review, 24 trials of tai chi and qigong | 1,621 people | Active and inactive controls | 41.7 percent of trials showed a significant difference, mostly in BMI.[4] |
| 2025 pilot trial, online Baduanjin | 50 people with overweight or obesity | Education only | BMI down 0.54 versus 0.13, no clear difference, though waist size did differ.[5] |
The 2018 review, led by researchers at Arizona State University, found a small-to-medium effect against inactive controls, with results that varied widely.[4] The VA's Whole Health library mentions a small-to-medium effect on BMI in its passage on tai chi.[6]
Can you really lose weight with qigong?
These trials can't promise that. Here is what they leave open.
- Whether a little practice is enough. In the 2024 review, groups practiced about 3.5 to 10.5 hours a week by the numbers listed, for 8 to 24 weeks.[1] Routines of a few minutes a day don't appear in it.
- Whether qigong beats other exercise. In 6 of the 10 trials, the comparison group simply carried on with daily life.[1] Beating ordinary life tells you little about walking or the gym.
- Whether the numbers hold up. Trials had just 20 to 68 people, and 4 of the 10 studied young adults around age 20.[1] The paper's abstract also swaps the BMI and waist figures. The numbers above come from its full text.[1]
- Whether it's free of side effects. The abstract says no adverse events were reported, yet 8 of the 10 trials never mention the topic.[1]
- Whether weight stays off. The longest trial ran 24 weeks.[1] A US trial tested qigong after a behavioral weight-loss program. The qigong group kept off 2.8 kg less than a group using an acupressure technique, and the authors say the qigong instruction was too brief.[7] The abstract doesn't give the number of participants.
How much energy does qigong use?
This is why expectations should stay modest. The Compendium of Physical Activities, a research reference on energy use, rates activities in METs, where 1 MET equals about 1 kilocalorie per kilogram per hour.[8] The table below works that out for 30 minutes at 165 pounds (75 kg). The arithmetic is done here, and the figures are rough averages.
| Activity | METs | Energy in 30 minutes |
|---|---|---|
| Tai chi and qi gong, sitting, light effort | 1.5[9] | about 56 kcal |
| Tai chi and qi gong, general | 3.3[9] | about 124 kcal |
| Walking, moderate pace, 2.8 to 3.4 mph | 3.8[10] | about 143 kcal |
| Walking, brisk, 3.5 to 3.9 mph | 4.8[10] | about 180 kcal |
The Compendium keeps a separate table for adults 60 and older.[11] By the same math, seven minutes of tai chi or qigong comes to about 29 kilocalories.
A Hong Kong trial fits that picture, though it studied tai chi: 374 adults were assigned to tai chi, walking or a control group. The two exercise groups trained 45 minutes a day, 5 days a week, for 12 weeks. The tai chi group lost 0.50 kg on average and the walking group 0.76 kg, with waist sizes 3.7 and 4.1 cm smaller than the control group's.[12] In a measured test with 30 people, walking used about 46 percent more energy than tai chi.[13]
What about "tai chi walking"?
The phrase turns up in marketing for apps and books. A PubMed search for "tai chi walking" on November 6, 2026 returned 12 records, and judging by their titles, none tests such a program for weight loss.[14]
How does qigong compare with what doctors usually recommend?
The National Institute of Diabetes and Digestive and Kidney Diseases says clinicians often start with lifestyle changes: healthy eating and more physical activity. It says losing 5 percent of body weight over 6 months may be a good first goal, and at least 150 minutes a week of moderate activity such as brisk walking.[2] Qigong doesn't come up on that page.[2] None of the studies above tests qigong directly against such a program.
How can you spot a misleading claim?
Some ads in this area promise fast results from a few minutes a day. The studies above don't support that. The Federal Trade Commission's guide for spotting false weight-loss claims lists red flags such as substantial weight loss "for all users" or weight loss of two pounds or more a week for a month or more without diet or exercise.[15] The guide covers products such as supplements, patches and creams and says it doesn't apply to exercise equipment, so treat it as a rough yardstick for ads about movement routines.[15]
When should you see a doctor?
Qigong doesn't replace medical treatment, and new or severe symptoms belong with a doctor. That includes weight that changes quickly for no clear reason. A health care provider can work out a plan with you if your weight affects your health.
How can you try qigong safely?
Practice qigong because you like slow, quiet movement, and plan your eating and aerobic activity separately. The VA considers qigong safe under a skilled teacher, with the same cautions as other aerobic activity.[6]
- Start with qigong for beginners. If standing for long is hard, try qigong for seniors.
- For other areas researchers have studied, see what studies say about qigong benefits.
- You can find a qigong class if you'd like a teacher. Read who should be careful with qigong before you begin.
Sources
- Gao et al. 2024: Efficacy of Baduanjin for obesity and overweight, systematic review and meta-analysis (Front Endocrinol)
- NIDDK: Treatment for Overweight & Obesity, reviewed May 2023
- Yang et al. 2023: Efficacy of traditional Chinese exercise for obesity, systematic review and meta-analysis (Front Endocrinol)
- Larkey et al. 2018: Body composition outcomes of tai chi and qigong practice, systematic review and meta-analysis (Int J Behav Med)
- Yu et al. 2025: Online interactive Baduanjin exercise in adults with overweight and obesity, pilot randomized controlled trial (Front Endocrinol)
- VA Whole Health Library: Tai Chi and Qi Gong, updated March 2025
- Elder et al. 2007: Randomized trial of two mind-body interventions for weight-loss maintenance (J Altern Complement Med)
- Compendium of Physical Activities: Unit Conversions
- Compendium of Physical Activities: Sports (Tai chi, qi gong)
- Compendium of Physical Activities: Walking
- Compendium of Physical Activities: Older Adult Compendium
- Hui et al. 2015: Effects of tai chi and walking exercises on weight loss, metabolic syndrome parameters, and bone mineral density (Evid Based Complement Alternat Med)
- Hui et al. 2016: Practicing tai chi had lower energy metabolism than walking (Complement Ther Med)
- PubMed: search for "tai chi walking", November 6, 2026
- Federal Trade Commission: Gut Check, a reference guide for media on spotting false weight loss claims