There are no miracle beverages to melt belly fat overnight (how I wish there was one), but there are refreshments that help boost your metabolism, control cravings, and burn more fat, helping you achieve your weight loss goals.
I wanted to help my clients shed extra pounds, so I dug deep into research and consulted my dietician.
Here’s a list of natural fat-burning drinks you could try.
Quick Summary
- Consuming natural fat-burning drinks like water, green tea, and apple cider vinegar can boost metabolism, control cravings, and aid in weight loss.
- These fat-burning drinks speed up metabolic rate, reduce fat cells, and, lastly, increase satiety.
- A PubMed study found that drinking cold water can increase the body's resting energy expenditure by 24–30%.
- I found that incorporating these drinks into a balanced diet and exercise routine can significantly enhance weight-loss efforts for my clients.
9 Best Weight Loss Drinks
1. Water
Water is a great aid in fat loss because more than being a non-caloric drink, water also helps:
- Suppress appetite
- Increase calorie burning
- Stimulate metabolism
- Improve your workouts
Several of my clients have found water to be a game-changer in their fat loss journey. Not only is it calorie-free, but it also helps suppress their appetite and boost metabolism.
A study on the PubMed website found that drinking cold water increases the body’s resting energy expenditure: the amount of calories burned while resting may go up to 24-30% [1]. Check here if drinking hot water helps you lose weight.
Experts say you need to drink an ounce or half an ounce of water for every pound you weigh every day and even more if you are regularly exercising.
2. Coffee
Caffeine in coffee is a stimulant that helps increase calorie expenditure and burn more calories than you consume.
Caffeine decreases levels of ghrelin, a substance in our body that makes us hungry; thus, caffeine can increase your satiety and reduce your food intake.
My client says that coffee not only revs up his calorie expenditure but also curbs hunger. He noticed a significant decrease in his snack cravings since he started having a cup of black coffee every morning.
Another study on the PubMed website showed that those who drank caffeinated beverages were able to maintain their weight loss better than those who didn’t [2].
This means that coffee drinkers can maintain their weight loss goals more easily.
3. Black Tea
Research suggests that black tea promotes the growth of good bacteria in the gut, improving healthy gut and promoting fat breakdown.
It also has polyphenols and compounds called flavonoids found in vegetables.
These are antioxidants, like catechins, that help you lose weight by reducing calorie intake.
Researchers found that people who drank three cups of black tea for three months achieved weight loss and reduced waistline [3].
However, there should be more research to confirm the effectiveness of this tea.
To get the best results, consume black tea after meals and during the daytime, especially if you’re sensitive to caffeine.
4. Apple Cider Vinegar
The acetic acid found in apple cider vinegar reduces fat accumulation by reducing insulin levels, increasing metabolic rate, and curbing cravings.
Apple cider vinegar is also known to prevent water retention (given that the excess water may result in bloating).
I mixed a tablespoon of apple cider vinegar in a glass of water each morning. Not only did it help with my bloating, but I also started to see a difference in my stubborn belly fat.
5. Green Tea
Green tea is a great choice for losing belly fat due to the two main components:
- Caffeine
- Antioxidants called catechins
The most important antioxidant in green tea for weight loss is epigallocatechin gallate (EGCG) which helps break down fat.
Caffeine and epigallocatechin gallate (EGCG) combined increase metabolic rate and fat burning, backed up by a study showing that participants who drank green tea reduced more pounds than those who didn't [4].
I also found caffeine and catechins, especially EGCG, have been incredible in targeting belly fat. My clients are feeling more energetic and we noticed a visible reduction in waistline after incorporating green tea into their daily routine.
Furthermore, the caffeine in green tea improves brain function, allowing you to lose weight. Its catechins actively cut cholesterol levels and lower the risk of heart disease and certain cancers.
6. Protein Smoothies
There are two ways proteins help lose pounds:
- By increasing appetite-reducing hormones while decreasing the hunger hormone, ghrelin.
- Making you feel fuller for longer.
One study suggests that consuming shakes with 20-80 grams of protein helps decrease hunger by 50-65% [5].
And unlike fruit juice, protein smoothie is a low-calorie beverage rich in soluble fiber, which can help lose belly fat.
Protein smoothies have been a lifesaver for me, especially on busy mornings. I experimented with different recipes and found that a good blend of fruits, veggies, and protein powder not only kept me full but also significantly reduced my cravings throughout the day.
You can read our article on the best fat burning smoothies here.
“Protein is the key nutrient when you’re trying to shed weight: it helps increase satiety, control blood sugar levels, and build lean muscle.”
- Andrew Abraham, MD, Integrated Medicine Doctor & Founder of Orgain
7. Ajwain Water
Ajwain or carom seeds contain thymol, the main substance in thyme essential oil that may help lose belly fat.
Thymol helps improve digestive health, increase metabolism, and decrease fat storage – all of which lead to shedding belly fat.
Here’s how to prepare your Ajwain water:
- Combine 2 tablespoons of Ajwain or carom seeds with 2 cups of water and boil for 8-10 minutes.
- Filter the Ajwain water using a strainer.
Drink warm Ajwain water on an empty stomach first thing in the morning to gain the best results.
8. Ginger Tea
Another drink that burns fat while you sleep that you might want to add to your daily routine is light spicy ginger tea.
Ginger has antioxidant and anti-inflammatory properties that prevent the effects of obesity like cardiovascular diseases.
It also has compounds zingerone and shogaols helpful with burning fat and another compound called gingerol which may help control blood sugar levels.
A study also showed that obese women who took 2 grams of ginger powder supplementation over 12 weeks could lose weight and showed a decrease in their sugar levels [6].
To prepare your ginger tea:
- Mix ginger slices in one cup of boiling water. Simmer for 5-10 minutes.
- Filter the tea using a strainer. Add honey to taste.
9. Honey and Cinnamon Water
Honey and cinnamon make a great beverage to melt belly fat quicker.
Reports show that cinnamaldehyde, a substance found in cinnamon, activates thermogenesis, where the body creates heat and burns fat in the process.
Aside from that, cinnamon also has antioxidant properties that combat toxins, boost metabolism, and control sugar levels.
Honey, other than its antibacterial properties, also contains active ingredients that trigger appetite-suppressing hormones, keeping you from overeating.
Make your honey and cinnamon water:
- Boil one cup of water and put half a tablespoon of cinnamon. Boil for 5 minutes.
- Remove the honey and cinnamon water from heat; once it cools down, add one tablespoon of honey.
Then, first thing in the morning, drink it on an empty stomach.
Also Read:
Combination with Exercise Routines
Fat-burning drinks, when combined with specific exercise routines, can significantly amplify the effectiveness of your weight-loss efforts.
Certain ingredients in fat-burning drinks, like caffeine or green tea extract, can increase metabolism and enhance energy levels. When timed correctly with exercise, these ingredients can lead to more effective workouts and increased fat-burning.
Here's how you can pair these drinks with exercise routines for optimal fat-burning results.
Morning Kickstart: Green Tea and Cardio
Start your day with a cup of green tea about 30 minutes before your morning cardio session. The catechins in green tea are known for their fat-burning properties, especially during aerobic exercises.
A brisk walk, jog, or cycling session after green tea can help in utilizing fat stores for energy more efficiently, leading to enhanced fat loss.
Pre-Workout Boost: Black Coffee and Strength Training
The caffeine in coffee not only boosts energy levels but also increases focus and endurance.
Consuming a cup of black coffee about half an hour before lifting weights can help you perform better, enabling you to work out harder and burn more calories.
Midday Metabolism Spike: Herbal Infusions and HIIT
Herbal infusions, such as those containing ginger or cinnamon, can be great midday metabolism boosters. Pairing these drinks with a high-intensity interval training (HIIT) session can be particularly effective.
The thermogenic properties of the herbs, combined with the intense bursts of activity in HIIT, can accelerate fat burning and improve metabolic rate.
Post-Workout Hydration: Protein-Rich Smoothies
Protein-rich smoothies, possibly with a dash of caffeine, can be excellent post-workout drinks. They aid in muscle recovery and keep your metabolism active, ensuring that you continue to burn fat even after your workout session.
Evening Wind Down: Casein Protein and Light Yoga
Casein is a slow-digesting protein that supports muscle recovery throughout the night. Pair this with a light yoga or stretching session in the evening.
This combination helps in muscle recovery, maintains a steady metabolism, and ensures restful sleep, which is crucial for weight loss.
FAQs
What Can I Drink at Night To Lose Belly Fat?
Here are some of the best belly-fat burning drinks to consume before bedtime:
- Honey and cinnamon tea
- Lemon juice or lemon water
- Apple cider vinegar
- Cucumber-parsley juice
- Ginger teas
These drinks contain antioxidants such as Vitamin C and have a satiety-boosting quality helpful in boosting digestion, increasing metabolism, and burning fats.
What Homemade Drink Burns Fat?
Drinks you may want to make at home to help you shed more pounds are:
- Ginger water plus lemon
- Green tea with lemon and mint
- Raspberry and lime juice
- Celery juice
These natural refreshments are a great remedy for hunger pangs to reduce binge eating and keep away unnecessary calories.
References:
- https://pubmed.ncbi.nlm.nih.gov/14671205/
- https://pubmed.ncbi.nlm.nih.gov/26554757/
- https://pubmed.ncbi.nlm.nih.gov/24889137/
- https://pubmed.ncbi.nlm.nih.gov/18006026/
- https://pubmed.ncbi.nlm.nih.gov/25979566/
- https://pubmed.ncbi.nlm.nih.gov/25899896/
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