12 Drinks That Melt Belly Fat, Says Dietitian (2023)

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When it comes to shedding pounds and shrinking your waistline, most health-conscious people focus on what they eat—not necessarily what they drink. But now, more experts recommend that you rethink your drinking habits in order to lose belly fat. Here's how switching up your sips can help you shave inches off our waist.

Over the past several decades, calories from beverages have steadily increased. Research shows that our drinks account for more than 20 percent of our daily calories—more than 400 calories—and nearly half of all the sugar we consume, or 10 teaspoons!

Other research also shows just how detrimental too many liquid calories are for maintaining a healthy waistline. This is because beverage calories don't make you feel full or satisfied compared to the exact same number of calories from food. That means calorie-rich drinks up your odds of blowing up your calorie budget, and liquid calories are easily stored as body fat.

The bottom line is that too many empty-calorie beverages can not only cause you to gain weight, they can also up the risk of type 2 diabetes, heart disease, metabolic disorders, and premature death, according to reams of research. If you want to lose weight and keep it off, start by rethinking what you drink. There is no "miracle drink" that will instantly make you slimmer, but if you choose smarter sips, make some healthy food choices, and exercise when you're able, you may be pleased with the changes in your body composition.

Here are 12 better options that will improve the nutritional quality of your diet and help you lose belly fat. They all have the nutrients and bioactive compounds that have been shown in studies to help increase metabolism, tamp down hunger, impact obesity-related hormones, and many other actions to help you shed excess weight.

RELATED: The 9 Best Foods That Melt Stubborn Belly Fat



12 Drinks That Melt Belly Fat, Says Dietitian (1)

Water should be the main beverage choice to help you lose weight and keep it off. It's calorie-free, and your body is 50-60% water by weight. The more muscle you have, the higher the water content. A review study published in 2019 reported that weight loss interventions that recommended drinking water in place of sugar-sweetened beverages resulted in an average weight loss of 5.15 percent. Actual weight loss from the water studies ranged from just over 1 pounds to 19 pounds.

An oft-recommended strategy of drinking water at the start of your meals can be an effective weight loss strategy as well. One study published in the journal Obesity reported that among 48 overweight middle-aged and older adult subjects, those who drank about two cups of water before each of their meals while following a calorie-controlled diet lost about 5 pounds more during the 12-week study than dieters who didn't drink water before eating.

RELATED: Does Drinking More Water Help You Lose Weight?


Sparkling water

12 Drinks That Melt Belly Fat, Says Dietitian (2)

Another option if you want some fizz and excitement to your water is to drink it sparkling. Sparkling water is calorie-free and sugar-free, so it will provide the same shredding benefits of flat water but with more fizz. When choosing a sparkling water, be sure to check the nutrition facts to make sure you are buying carbonated water and not a sparkling water with added sugar.


Green tea

12 Drinks That Melt Belly Fat, Says Dietitian (3)

Green tea is often thought of as being the "healthiest" type of tea due to the thousands of studies that extol its health benefits. However, green, black, oolong and white tea all come from the same tea plant, so it's likely all four types of tea impart similar health benefits.

The combination of epigallocatechin gallate (EGCG)(the main catechin in green tea)and caffeine found in green tea can help increase metabolism, boost fat burning, and help the body retain lean body mass while losing weight.

One study published in Clinical Nutrition reported that individuals on a 12-week high dose green tea extract delivering EGCG resulted in reductions in BMI, waist circumference, and the hunger-hormone ghrelin, as well as elevated adiponectin, the hormone that helps your body utilize insulin better. For a refreshing way to lose some inches off your stomach, add some green tea to your daily routine.


Black tea

12 Drinks That Melt Belly Fat, Says Dietitian (4)

As mentioned above, there are four types of tea that come from the leaves of the Camellia sinensis plant: black, green, white, and oolong. What makes them different is that white and green teas are not oxidized (fermented), while black tea is allowed to oxidize, making it dark and bold.

The type and amount of catechin polyphenols vary based on the type of tea, but studies suggest black tea may help with weight loss and maintenance. One study published in the journal Food & Function found that among 111 adult study participants, those who had three cups per day of tea for 3 months experienced a significant reduction in body weight and waist circumference. Researchers believe the catechins in black tea increase fat metabolism and may improve the gut microbiome to favor weight loss.

Another study reported in Nutrition Research found that among overweight or obese Japanese subjects, those who were given black tea extract three times daily with a barley tea experiences significant reductions in waist circumference and visceral belly fat. The caffeine in tea also can provide a mild lift to your metabolism, which may also help your body burn calories. For the most benefits, drink your tea without added milk or sweeteners.

RELATED: 7 Best Teas To Drink for a Longer Life



12 Drinks That Melt Belly Fat, Says Dietitian (5)

Kombucha is a type of fermented green or black tea that provides beneficial probiotics. It combines the health benefits of tea, plus the additional health bonuses associated with probiotics, which includes improving the gut microbiome. Manystudies over the past several years show that improving the beneficial bacterial in the GI tract can play a role in weight loss through several mechanisms of action. Probiotics may decrease the absorption of fat from food, boost appetite-regulating hormones to help put the brakes on overeating, and can tamp down inflammation that is also linked to excess fat and belly fat.

One study published in the journal Obesity reported that women who were assigned a probiotic while dieting had significantly greater reductions in belly fat, compared to women who were on the same diet but without a probiotic supplement.


Prebiotic soda

12 Drinks That Melt Belly Fat, Says Dietitian (6)

If you're a soda lover and know that you aren't going to be able to give up enjoying a classic cola, root beer, orange, or grape fizzy refreshment, opt for a prebiotic soda alternative. Prebiotic sodas are healthier, bubbly drinks that you can find in specialty as well as mainstream national retailers. Prebiotics are specific types of fiber that feed the beneficial bacteria in your GI tract to help them thrive. By optimizing the beneficial bugs, you will improve your immune system, which may help you lose weight and keep it off.Interestingly, mounting research shows that some thinner individuals have more diverse gut bacteria and more of a specific type of bacteria that appear to impact metabolism compared to overweight or obese individuals.

One of my favorite prebiotic sodas is OLIPOP, due to its refreshing flavors like Classic Root Beer Orange Squeeze and Classic Grape. Not only may the prebiotics help improve the friendly bacteria in your gut, but it will also help you shave hundreds of calories from your diet. A can of regular soda has about 150 calories and 49 grams of sugar (about 10 teaspoons), while a 12-ounce can of OLIPOP has 2-5 grams of sugar (less than 1 teaspoon), 9 grams of fiber, and 35-45 calories.

RELATED: 25 Healthy, Low-Sugar Soda Alternatives


Black coffee

12 Drinks That Melt Belly Fat, Says Dietitian (7)

Coffee is a healthful beverage that delivers tremendous amounts of beneficial antioxidants and other plant-based bioactive compounds to your diet. While research is ongoing, there is evidence that suggests that black coffee or coffee with low-fat milk and no added sweeteners may help you lose belly fat and weight. Researchers theorize that the caffeine and catechins in coffee have a positive impact on your resting metabolism.

A study conducted by the Harvard School of Public Health and reported in the American Journal of Clinical Nutrition found that among study participants who drank four cups of coffee per day, there was an average of a 4% reduction in overall body fat during a 6-month study period. The authors suggest that coffee provided a metabolic lift while potentially acting like an appetite suppressant.

Everyone has a different tolerance for caffeine, so four cups may not agree with you. Start with one or two and monitor how you feel before increasing your coffee intake. Be sure to avoid gourmet coffee drinks that are loaded with calories, added sugars, and saturated fat.


Apple cider vinegar

12 Drinks That Melt Belly Fat, Says Dietitian (8)

Apple cider vinegar (aka ACV) is often touted in social media to help you lose belly fat. While the beverage won't truly "melt" away fat, there is published research that shows that subjects given acetic acid, the main acid in apple cider vinegar, experienced weight loss, fat loss, and a reduction in waist circumference. The authors concluded that daily intake of vinegar may be a useful tool for weight loss and maintaining healthy blood sugar levels. For best results, try taking 1-2 tablespoons of apple cider vinegar mixed with water or another calorie free beverage before your two main meals, and see how your body weight responds.


Lemon water

12 Drinks That Melt Belly Fat, Says Dietitian (9)

Enjoyed hot or cold before breakfast, lemon water has surprising benefits that may help you lose belly fat. You will benefit from the natural metabolism lift provided by water, but the lemon provides polyphenols that have been shown in animal model studies to stave off obesity when animals are overfed a high-fat diet. One human study reported in Nutrition Journal found that a supplement of hesperidin, the main flavonoid in lemons, coupled with caffeine resulted in increased weight and fat losses. Make your lemon water by squeezing the juice from half a lemon in 8-10 ounces of water. Adding fresh mint, sliced cucumbers, and strawberries will create a refreshing spa water to help you sip yourself slim.


Raw vegetable juice

12 Drinks That Melt Belly Fat, Says Dietitian (10)

Juicing vegetables is a great way to slim down while getting a boost of beneficial nutrients in your diet. Try to enjoy juice that retains some pulp, as it contains filling fiber that helps slow down digestion to keep blood sugar levels stable and tamp down hunger. Since most of us don't get our daily recommended servings of veggies, a 100% vegetable juice is a great way to up the produce in your diet while helping you lose weight. Some great veggies to juice include carrots, beets, spinach, celery, and kale.


Psyllium water

12 Drinks That Melt Belly Fat, Says Dietitian (11)

Psyllium husk is a raw compound that functions as a soluble fiber. It has many known health benefits, including reducing cholesterol, controlling blood sugar, and helping to keep you regular. However, several studies also show that psyllium helps to reduce hunger in order to lose belly fat and overall weight. One study reported in Nutrition Journal found that among individuals with type 2 diabetes, those that took psyllium daily for 8 weeks lost more weight and body fat compared to those who did not receive psyllium. Mix psyllium powder into water and enjoy it before meals or at the start of the day to help you feel satisfied for hours.



12 Drinks That Melt Belly Fat, Says Dietitian (12)

Skim cow's milk packs in plenty of vitamins and minerals, as well as 8 grams of protein per 8-ounce serving. A major meta-analysis of human clinical trials reported in the journal Nutrients concluded that including milk as part of a calorie-restricted diet can result in greater weight loss and fat loss, as well as maintenance of muscle mass compared to when dairy is not included as part of a weight loss protein. The high-quality protein in milk helps you stay fuller longer, and the whey and casein protein are beneficial to retain muscle mass. To keep calories and saturated fat in check, choose skim or 1% milk.

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12 Drinks That Melt Belly Fat, Says Dietitian? ›

Whey protein shakes

"Whey protein helps suppress appetite because protein is a satiating macronutrient," says Bowerman. "By drinking a whey protein shake, it may reduce belly fat by making someone less likely to snack later in the day or crave carbohydrate-rich foods."

What is the drink that melts belly fat? ›

Whey protein shakes

"Whey protein helps suppress appetite because protein is a satiating macronutrient," says Bowerman. "By drinking a whey protein shake, it may reduce belly fat by making someone less likely to snack later in the day or crave carbohydrate-rich foods."

What are the only 2 ingredients to empty your belly fat? ›

We are talking about white pumpkin and apple juice that will help you lose weight and cut belly fat naturally.

What can I drink before bed to melt belly fat? ›

Let's have a look:
  • Cinnamon Tea. Drinking cinnamon in the form of tea during bedtime can give your metabolism a good boost. ...
  • Fenugreek Water. Another of the best fat-burning drinks is Fenugreek water. ...
  • Fat Cutter Chai. ...
  • Chamomile Tea. ...
  • Turmeric Ginger Tea. ...
  • Ginger Tea. ...
  • Green Tea.

What should I drink to melt belly fat in morning? ›

Weight Loss: 5 Drinks to Add to Your Morning Routine that can Help You Shed that Belly Fat
  • Lemon water with chia seeds. Chia seeds and lemon water both aid in weight loss. ...
  • Jeera water. Jeera or cumin seeds are very helpful for losing weight. ...
  • Green tea. ...
  • Detox water. ...
  • Apple cider vinegar.
Jan 29, 2023

What is the flat belly drink? ›

The Flat Belly Tonic is a superfood supplement powder. This is evident right from the beginning, as mentioned in the introduction. The Okinawa Flat Belly tonic can be considered a complete weight loss and fat-burning program. Let's not forget the Okinawa Flat Belly Tone system, which is the star of this drink recipe.

What is the morning ritual drink for weight loss? ›

Warm Water With Lemon and Honey

You can prepare it by squeezing half a lemon into a glass of warm water. You can add a dash of honey to it to improve the taste. You can drink it on an empty stomach in the morning about 20 minutes before breakfast.

What burns fat while you sleep? ›

6 Ways to Lose Weight While You Sleep
  • Lift weights at night. ...
  • Drink a casein protein shake. ...
  • Take a cold shower. ...
  • Drink green tea. ...
  • Sleep in a colder room. ...
  • Explore intermittent fasting.
Oct 27, 2021

How do you make a 5 ingredient drink that burns belly fat? ›

In a glass of warm water, add two teaspoons of apple cider vinegar, 2 teaspoons of fresh lemon juice, 1 teaspoon honey and 1 teaspoon cinnamon powder. Mix all the ingredients together. Make this drink daily and drink it on an empty stomach to reap its optimal benefits.

What helps lose belly fat in 3 days? ›

3-Day Cleanse To Lose Belly Fat: Get A Flat Tummy With These Tips
  1. Step 1 – Avoid These Foods.
  2. Step 2 – Eat These Foods Instead. Colorful Fruits And Vegetables. Lean Meats And Plant Protein. Complex Carbohydrates. Healthy Fats. Water.
  3. Step 3 – Exercise Regularly!
  4. Step 4 – Reintroduce Foods & Habits Gradually.

Does apple cider vinegar burn belly fat? ›

Apple cider vinegar isn't likely to be effective for weight loss. Proponents of apple cider vinegar claim that it has numerous health benefits and that drinking a small amount or taking a supplement before meals helps curb appetite and burn fat. However, there's little scientific support for these claims.

What burns fat the fastest? ›

Cardio, also known as aerobic exercise, is one of the most common forms of exercise and is defined as any type of activity that increases your heart rate. Adding cardio to your routine may be one of the most effective ways to enhance fat burning.

What should I drink everyday to get a flat stomach? ›

15 Best Drinks to Have Every Day for a Flat Belly
  • Peppermint Tea.
  • Yogurt Drinks.
  • Kombucha.
  • Dandelion Root Tea.
  • Coconut Water.
  • Pineapple Juice.
  • Ginger Tea.
  • Aloe Vera Juice.
Nov 6, 2020

What is the best morning drink to boost metabolism? ›

Weight loss drinks to boost your metabolism
  • Sattu Powder. ...
  • Apple Cider Vinegar. ...
  • Cinnamon Raw Honey Mix. ...
  • Ginger Lemon Water. ...
  • Dark Chocolate Coffee. ...
  • Green Tea with Mint and Lemon.
Apr 20, 2022

Does drinking warm water in the morning help with belly fat? ›

Drinking hot water boosts your metabolism and helps you lose weight in a healthy manner. Basically, hot water helps break down the fat molecules in your diet faster, which leads to weight loss.

What is a fat burning drink? ›

Heat 1 cup of water and add 2 tsp cinnamon powder to it. Let it cool down for a while. Once it gets to lukewarm, add 1 tbsp of honey. You can also add a few drops of lemon juice. Mix well and your fat-burning drink is ready.

What is the Japanese fat tonic? ›

What is the Okinawa flat belly tonic? The Okinawa Flat Belly Tonic is a dietary supplement that actively works in weight loss. It comes in a powdered form with all the goodness of Japanese herbs and combinations. It will help you not only lose extra pounds but also get into shape safely and naturally.

What is the 10 second juice hack? ›

Turns out, taking just 10-20 seconds to microwave your citrus can make it much easier to juice. “Microwaving softens the fibrous membranes in the citrus, making it easier to release the liquid from them,” said Kelly Jones, a board-certified specialist in sports dietetics.

What kills belly fat in a week? ›

Running for 25 minutes every day and following a healthy diet is an efficient strategy for losing belly fat fast. A diet that is low in calories, fats, and sugars will allow the body to burn fat more easily. Abdominal exercises are also recommended, as they will tone the abdomen and improve its appearance.

How do you melt stubborn belly fat? ›

Here's how to whittle down where it matters most.
  1. Try curbing carbs instead of fats. ...
  2. Think eating plan, not diet. ...
  3. Keep moving. ...
  4. Lift weights. ...
  5. Become a label reader. ...
  6. Move away from processed foods. ...
  7. Focus on the way your clothes fit more than reading a scale. ...
  8. Hang out with health-focused friends.

What fruit burns belly fat while you sleep? ›

The best fruits to eat at night for weight loss are melons, cantaloupe, and honeydew. These have good water content and are less in calories. Therefore, apart from satisfying your sweet tooth, they will also help in losing weight.

What is the drink before bed to lose weight? ›

You can drink ginger tea, cinnamon tea, fenugreek water, chamomile tea, or turmeric milk before bed as they may help improve your metabolism. Yes, drinking lemon water before bed may help burn fat at night.

What is the 7 second morning ritual to lose weight? ›

This method involves inhaling for three seconds and exhaling for seven seconds. According to Ryosuke, since fat contains oxygen, carbon, and hydrogen, when we breathe, the oxygen reaches fat cells and in turn, divides them into other components — “the more oxygen your body uses the more fat you burn”.

What foods burn fat crazy? ›

Fat-Fighting Foods
  • Greek Yogurt. 1/26. Greek yogurt has almost twice as much protein as other yogurts. ...
  • Quinoa. 2/26. Quinoa (pronounced keen-wa) is a nutritional all-star that belongs in your weight loss plan. ...
  • Cinnamon. 3/26. ...
  • Hot Peppers. 4/26. ...
  • Green Tea. 5/26. ...
  • Grapefruit. 6/26. ...
  • Watermelon. 7/26. ...
  • Pears and Apples. 8/26.
Feb 22, 2022

What vitamin burns the most fat? ›

B-complex vitamins: These help metabolize carbohydrates, fats, and proteins, activating stored energy instead of letting it turn to fat. Niacin, vitamin B-6, and iron: This impressive trio increases your body's production of the amino acid L-carnitine to help burn fat.

What is the number one night time fat burner? ›

Best Nighttime Fat Burner: PhenQ PM

L-Lysine: an amino acid that supports the production of carnitine—a substance that helps convert fatty acids into energy. It's included in the PhenQ PM formula to promote healthy weight loss and provide a more restful sleep.

What is the secret drink to lose weight? ›

Drinking grapefruit juice or grapefruit drink with berries before meals is an age-old secret followed to lose weight. This is because the presence of vitamin C and antioxidants in this citrus fruit help in boosting metabolism, burns stubborn fat and manages insulin sensitivity.

What can I drink to flush out fat? ›

According to the Colon Therapists' Network, drinking plenty of water keeps the body hydrated and encourages the body to flush out fat.

What is the spice that burns fat? ›

Cardamom. Cardamom, or elaichi, is a thermogenic spice that aids in fat burning. In addition to having a pleasing aroma, this metabolism-boosting spice also prevents bloating and helps in keeping the digestive system healthy.

What natural ingredient burns belly fat? ›

Herbs like turmeric, ginger, green tea, chilli pepper, cumin and lemon might help you burn the fat accumulated in the belly. Doing regular physical exercise and maintaining a healthy diet are other ways to help you reduce belly fat.

Can lemon water reduce belly fat? ›

You can use lemon to reduce belly fat along with following a workout and diet plan. Solely drinking lemon water without diet will only benefit your overall well-being.

Can you lose 10lbs in 3 days? ›

You will likely lose weight on any diet if you eat less than 910 calories a day. But losing 10 pounds in 3 days is both unlikely and unhealthy. To lose just 1 pound of body fat, you need to reduce your daily calories by about 500 a day for a whole week.

How to lose 20 pounds in a month? ›

Here are the 10 best ways to quickly and safely drop 20 pounds.
  1. Count calories. ...
  2. Drink more water. ...
  3. Increase your protein intake. ...
  4. Reduce your refined carb consumption. ...
  5. Start lifting weights. ...
  6. Eat more fiber. ...
  7. Follow a sleep schedule. ...
  8. Set reasonable goals and stay accountable.
Oct 19, 2022

How can I lose 5 inches off my waist in a week? ›

Lose 5 Inches off Your Waist With This Bodyweight Workout,...
  1. Walking Lunges. walking lunges. ...
  2. Judo Pushups. judo pushup. ...
  3. Step-Ups. step-ups exercise. ...
  4. Side Plank Leg Raise. side plank with leg raise, belly fat burner workout.
Nov 6, 2022

What happens if I drink apple cider vinegar every day? ›

However, aside from the aforementioned tooth enamel damage you could experience if you regularly drink it undiluted, large amounts of apple cider vinegar could cause nausea and indigestion in some people. It's also been linked with low potassium levels when taken for a long time in large quantities.

How long does it take for apple cider vinegar to start burning fat? ›

How Fast Does Apple Cider Vinegar Help You Lose Weight? According to a study published in the Journal of Bioscience, Biotechnology, and Biochemistry, Apple Cider Vinegar can result in effective weight loss after three months (or 12 weeks).

How many times a day to drink apple cider vinegar to lose belly fat? ›

The amount of apple cider vinegar used for weight loss is 1–2 tbsp (15-30 mL) per day, mixed with water. It is best to spread this out into 2–3 doses throughout the day, and it may be best to drink it before meals.

How do you shred fat overnight? ›

4 Proven Ways to Lose Belly Fat Overnight
  1. Don't Eat Before Bed. There is evidence that eating before bed isn't bad for you. ...
  2. Eat More Fiber. Fiber-rich foods are excellent for weight loss. ...
  3. Avoid Processed Foods. Processed foods often have high levels of sugar, sodium, and fat. ...
  4. Do Something Physical.

What is the number one drink to lose belly fat? ›

Studies suggest that increasing your water intake can help boost your metabolism so your body can burn fat more efficiently. Aside from water, some of the best calorie-free beverages are seltzers, fruit-flavored waters, unsweetened iced teas, and unsweetened hot teas or coffee.

What can I drink at night to lose belly fat? ›

Let's have a look:
  • Cinnamon Tea. Drinking cinnamon in the form of tea during bedtime can give your metabolism a good boost. ...
  • Fenugreek Water. Another of the best fat-burning drinks is Fenugreek water. ...
  • Fat Cutter Chai. ...
  • Chamomile Tea. ...
  • Turmeric Ginger Tea. ...
  • Ginger Tea. ...
  • Green Tea.

What melts belly fat the fastest? ›

High-intensity interval training (HIIT): It is probably one of the fastest and most efficient ways to lose stomach fat and reduce the overall body fat percentage. HIIT is a high-intensity short period of exercise that usually doesn't exceed 30 minutes, with short breaks of recovery periods of 30-60 seconds.

How do you drastically lose belly fat? ›

Here's how to whittle down where it matters most.
  1. Try curbing carbs instead of fats. ...
  2. Think eating plan, not diet. ...
  3. Keep moving. ...
  4. Lift weights. ...
  5. Become a label reader. ...
  6. Move away from processed foods. ...
  7. Focus on the way your clothes fit more than reading a scale. ...
  8. Hang out with health-focused friends.

What drink burns fat while you sleep? ›

You can drink ginger tea, cinnamon tea, fenugreek water, chamomile tea, or turmeric milk before bed as they may help improve your metabolism. Yes, drinking lemon water before bed may help burn fat at night.

What burns fat really fast? ›

Most research recommends between 150–300 minutes of moderate to vigorous exercise weekly, or roughly 20–40 minutes of cardio each day (41). Running, walking, cycling and swimming are just a few examples of some cardio exercises that can help burn fat and kick-start weight loss.

Does lemon water burn fat? ›

Lemon water can promote fullness, support hydration, boost metabolism, and increase weight loss. However, lemon water is no better than regular water when it comes to losing fat. That being said, it is tasty, easy to make, and can be used as a low-calorie replacement for high-calorie beverages.

What boosts fat burning? ›

  • Fish & Shellfish. Metabolism-Boosting Powers: Fish (salmon, tuna, sardines and mackerel) are rich in omega-3 fatty acids and protein. ...
  • Legumes (Also known as beans) ...
  • Chili Peppers. ...
  • Lean Meats. ...
  • Low-Fat Milk. ...
  • Broccoli. ...
  • Lentils. ...
  • Oatmeal.

Does apple cider vinegar reduce belly fat? ›

The health benefits of apple cider vinegar are aplenty. The acetic acid present in it is known to reduce belly fat and further suppress body fat build up.


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