5 Best Fat Burning Drinks to Lose Belly Fat, Backed by Science
What can I drink to burn belly fat?
Burning belly fat can feel downright frustrating.
The so-called solutions to trim your waistline are propagated by fantastical marketing or self-proclaimed health gurus- even more so.
No matter how enticing a product’s packaging appears or the message feels, all fat-burning foods and drinks burn belly fat via one of the same few mechanisms.
Thus, it is true that some drinks will help you not only burn fat more and better, some may also help you achieve blood sugar regulation, decrease body mass index, build a balanced gut, and reduce inflammation.
While the best fat-burning foods contain ample nutrients and enzymes like vitamins and minerals, top-tier fat-burning drinks include specific ingredients and compounds of foods that lead to this desirable goal.
Additionally, weight loss food strategies revolve around adding more quality protein and fiber, but the best fat burner drink protocols concentrate on optimizing digestion and metabolism.
So, to help prevent you from falling victim to misleading marketing, read on to learn how to make 5 fat-burning drinks and more about why they work.
Hint- it’s related to one of the following reasons:
- Helps regulate a belly fat burning hormone
- Targets the release of fat cells to break down more fat – Aids blood sugar balance
- Improves digestive system
- Includes anti-inflammatory properties
- Is a natural diuretic, preventing too much water retention
Different combinations of these weight loss efforts will yield varying degrees of results for everyone.
Just like, different versions of the following fat burner drinks have unique health benefits that catalyze one of the above mechanisms.
5 Best Fat Burning Drinks for a Flat Belly
1. Apple Cider Vinegar
A popular morning drink, apple cider vinegar has been correlated with provoking weight loss when consumed first thing in the morning before other food or drink intake.
This is related to the main ingredient of Apple cider vinegar (ACV)- acetic acid- that possesses appetite reduction properties, which can lead to less energy intake, cravings, and finally, weight reduction.
In one study (5), participants were divided into two groups. One group only had a restricted-calorie diet (RCD) while the other had an RCD and drank 30 mL of apple cider vinegar within the first minutes of rising.
Compared to the control group, the second group experienced decreased body weight, BMI, hip circumference, and visceral fat.
Now, it is still important to note that participants in nearly all research studies involving ACV also implemented a restricted-calorie diet, meaning their optimistic results were related to synergistic efforts.
Vinegar can have a pungent flavor, so before you guzzle it straight from the container, consider preparing this more subtle ACV drink:
- 1 tbsp of apple cider vinegar
- 1 cup (warm water),
- 1 tsp of raw honey
- 1 tbsp of squeezed lime juice.
Simply, mix all four ingredients and drink in the morning before breakfast 3-7 days per week.
2. Lemon Water
During summer, when life hands you lemons, make lemonade!
Or better yet, if you’re trying to trim your waist and blast that flab, sip this lemon water tincture in the morning before breakfast or your first meal of the day.
Why? Well, in addition to its antibacterial, antifungal, antidiabetic, anticancer, and antiviral properties, it may also help you quite literally burn fat.
Because, when your appetite is suppressed, you consequentially eat less and this triggers your body to burn your fat cells and visceral fat as fuel.
Whether or not you burn more stomach fat relates to your genetics more than anything, though. Specific compounds in lemon are responsible for initiating the chain of events that lead to the breakdown of fat.
One studied is the polyphenol, lemon verbena.
One study demonstrated that supplementation of lemon verbena and hibiscus polyphenols while on a calorie deficit diet significantly reduced their weight, blood pressure, and heart rate, and self-reported satiety modulation (perception of feeling full) compared to the control group (2).
This citric acid sensation improves your immune system, gut health, and feelings of fullness and tastes equally delicious. Simplicity in its best form.
Try this easy 2-ingredient recipe below:
- 1 glass of water
- Lemon juice from 1/4 lemon
Spice up this beverage by adding a tsp of honey and/or ginger for improved immunity and antibacterial properties.
It’s still crucial to pair this lemon-tastic habit with a healthy diet and exercise program because losing tummy weight naturally and healthfully is a joint effort.
Lemon Water Variations
Adding other superfoods can be a great way to perk up your lemon-infused water and go a long way in establishing your habit.
Fruits like pineapple, berries, apple add a hint of sweetness, while herbs like mint, parsley, and sage can add a refreshing taste.
You can also infuse other citrus fruits like orange, grapefruit, and lime and their peel to enhance the lemon.
Make a pitcher full and store it in the refrigerator overnight to enjoy it throughout the day the next day. Fruit Infused water is a great way to replace high-fructose fruit juice like pineapple juice.
You may also like: 17 Healthy Infused Detox Water Recipes for Weight Loss
What are the habits one can integrate into their daily routine, which would make their life better?
3. Green Tea
There’s a solid reason everyone’s favorite Instagram influence(r)s constantly flaunt their matcha beverages on their homepage and in their stories these days.
Green tea features a hefty amount of polyphenol antioxidants that can improve brain function, lower the risk of heart disease, protect against cancer, and aid weight loss in the presence of calorie restriction.
The green tea extract, catechin, holds the antioxidant power while the caffeine among other compounds supplies its fat-burning and metabolism benefits (5).
It’s important to recognize that some studies have not found these results and that participants also followed a calorie restriction diet in addition to green tea supplementation. Again, the loss of excess fat and reduced risk of cardiovascular disease among others resulted from combined methods.
Similar to the prior h2o based drinks mentioned above, think of green tea as one tool in your arsenal of weight loss techniques.
Notably, multiple studies revealed that a caffeine intake of above 300 mg/day reduced the weight reduction effects of green tea.
All that said, you may be able to drink your cup of green tea and java once a day, but much more than that and the flat tummy effects of caffeine and green tea diminish.
Nowadays, you can purchase this tea as trendy lattes at nearly every cafe and grocery store you know! Yes, it’s that popular.
- To brew a cup of green tea, you need hot water, a mug, a tea infuser, and 1/2 tablespoon of loose green tea.
- To start, boil filtered water and put loose tea into the infuser. Add 8oz of hot water into the mug and steep for 45 seconds to a minute. Take out the tea infuser and drink.
The amount of calories per cup is close to none unless you add additional ingredients like honey. The only thing to be aware of is due to its high caffeine content, it may not make a suitable bedtime drink.
Coffee is revered around the world and adored as a morning ritual due to its energy-boosting effects thanks to its caffeine content.
While this can’t replace achieving enough sleep, cups of Joe can do far more than just wake you up in the morning.
It actually contains multiple compounds like nitrogen, vitamins, minerals, alkaloids, and phenolic constituents.
In particular, green coffee beans and lightly roasted coffee are known to be most highly concentrated in chlorogenic acids, a polyphenol associated with regulating blood sugar levels and helping people lose weight (4).
Cups O’ Joe exert their abilities by antagonizing adenosine receptors. Other physiological effects include elevated blood pressure, increased metabolic rate, and diuresis (1).
The star ingredient in coffee, caffeine functions as a stimulant to your mind and body to promote fat loss, once again, in tandem with a nutritional diet and other healthy lifestyle habits.
Because of coffee’s metabolism-boosting effects and increased power of fat burn, it may specifically help reduce belly fat.
Some people also swear it is a natural appetite suppressant as well, although more research is warranted.
Furthermore, many studies show that consuming this simple ingredient may help prevent several chronic diseases.
Long-term consumption is correlated with the reduction of metabolic syndrome, risk of type II diabetes, liver damage, Parkinson’s disease, Alzheimer’s, and can improve endurance performance as well (1).
Despite the generally positive abilities, excessive caffeine intake is associated with negative outcomes and can affect individuals very differently.
The effective dose of Java is 1-3 cups that are eight ounces in size per day.
You can easily reduce calories in this delightful treat by avoiding sugar and heavy creams. Gotta keep your drink black for optimal fat burning.
It’s a good idea to replace high-calorie sugary beverages with plain water as this can monumentally benefit your health and body weight, if not as much as a weight loss diet.
If you are trying to lose that stubborn belly fat, it’s an easy strategy to try.
Adding a healthy habit is much more enjoyable than removing a favorite food or drink. Not to mention, plain water is the best appetite suppressant of all.
Some research shows that when people consume a glass of water about thirty minutes before their meals, they lose more weight than those that don’t.
In an elucidating 48-participant study, one group drank 17oz of water before each meal while eating a low-calorie diet while the other group skipped the water.
In their (12 weeks) study, those who drank water saw 44% more weight loss over a 12-week period (3).
The best part, cold water can specifically contribute to weight loss because the temperature boosts metabolism and initiates the breakdown of fat storage.
Furthermore, research on overweight children shows there was a 25% increase in resting energy expenditure 40 minutes after drinking cold water (3).
It’s an easy way to boost your resting metabolic rate and increase your body’s ability to burn more calories at rest.
Plus, it will not only help keep your appetite balanced, drinking more will help flush out toxins. Healthy weight loss is more likely to last in people who drink more water and remain sufficiently hydrated.
You can easily calculate your daily goal by dividing your body weight in half.
That’s how many ounces to aim for each day! It’s wise not to base hydration status on thirst. By the time you feel thirst, you are already slightly dehydrated.
Additional Ways to Achieve Weight Loss Goals
If you really want to amp up your weight loss goals, you can also try the following strategies in addition to sipping the above soda and sugary drink replacements:
- Drink a smoothie filled with protein and fiber, but no added sugar
- Add cinnamon to high carb meals for better blood sugar balance
- Workout on an empty stomach
- Reduce calorie intake before bedtime when the body’s metabolism is lower
- Aim for 20-30 grams of protein at every main meal-Focus on gaining lean muscle mass during workouts
- Consume peppermint flavor after meals to initiate satiation
- Eat a variety of healthy fats like chia seeds, wild salmon, and avocado in appropriate portions
- Lower insulin levels by eating a balanced diet
- Take a probiotic to increase good bacteria in your gut
- Only sip drinks with fewer calories, carbohydrates, and natural flavors
- Reduce stress levels
- Sprinkle less sodium on foods to decrease water retention
- Make half your plate veggies often
- Reduce indigestion and bloat by eating smaller portions in one sitting
- Implement lifestyle changes and not quick fixes
- Build lean muscles in the abdomen with crunch, plank, and other abs and core-focused ab workouts.
- Get quality sleep at night. It’ll help manage the stress hormone.
- Snack on healthy foods like sugar-free dark chocolate, plain yogurt, quick oats with apple and cinnamon, and veggie sticks.
Final Word On Fat Burning Drinks
None of these “weight loss beverages” are miraculous.
Yet, they are powerful strategies to supplement along with a healthy diet, sufficient exercise, adequate sleep, and other healthful habits.
In some capacity, specific compounds in the drinks discussed above your metabolism and aid fat loss.
Apple cider vinegar and lemon water help reduce appetite while green tea and coffee stimulate fat cells to break down fat, and water replaces sugary beverages like juice, simultaneously improving every process in your body.
All in all, these five flat belly stimulants will aid in reducing abdominal fat and boosting your overall health.
On top of that, some help cleanses your body and others add nutrients like antioxidants that promote optimum health.
Now, in addition to detox drinks, you can add the above to your toolbox as well!
Just don’t forget that the best way to achieve the best results is to lead a healthy lifestyle altogether. The best fat burner drink or food will never be as effective as the combination of tried and true methods along your weight loss journey.
- Bae, Jae-Hoon, et al. “Coffee and Health.” Integrative Medicine Research, vol. 3, no. 4, 2014, pp. 189–191., doi:10.1016/j.imr.2014.08.002.
- Boix-Castejón, Marina, et al. “Hibiscus and Lemon Verbena Polyphenols Modulate Appetite-Related Biomarkers in Overweight Subjects: a Randomized Controlled Trial.” Food & Function, vol. 9, no. 6, 22 May 2018, pp. 3173–3184., doi:10.1039/c8fo00367j.
- Stookey, Jodi D. “Drinking Water and Weight Management.” Nutrition Today, vol. 45, no. Supplement, 2010, doi:10.1097/nt.0b013e3181fe15a8.
- Tello, Carlos. “6 Health Benefits of Chlorogenic Acid Side Effects.” SelfHacked, SelfHacked, 27 Aug. 2020, selfhacked.com/blog/chlorogenic-acid/.
- West, Helen. “10 Easy Ways to Boost Your Metabolism (Backed by Science).” Healthline, Healthline Media, 27 July 2018, www.healthline.com/nutrition/10-ways-to-boost-metabolism.
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