It’s important to note that no drink can magically melt away belly fat without a balanced diet and regular physical activity. However, certain beverages can support weight loss and help in reducing belly fat when incorporated into a healthy lifestyle. Here are 10 drinks that you can include in your daily routine:
1. Water
Staying well-hydrated is essential for metabolism and can help with weight loss. Drinking water can boost metabolism by 24-30% over a period of 1-1.5 hours, helping you burn off a few more calories (1). Sometimes thirst is confused with hunger. Drinking water before a meal can also help you eat less. A study in 2014 found that consuming 500 ml of water before each meal led to greater weight loss in obese adults (2).
2. Green Tea
Green tea is rich in antioxidants called catechins, the most important of which is Epigallocatechin gallate (EGCG) which is a compound found in green tea, has been shown to boost metabolism and can aid in weight loss. A review of studies showed that catechins significantly decreased body fat (3). This is believed to be due to an increase in energy expenditure and fat oxidation.
3. Black Coffee
Coffee contains caffeine which can increase metabolic rate and promote fat burning. A review of studies found that high caffeine intake was linked to reduced weight gain over time (4). This is likely due to both the thermogenesis and the fact that caffeine can enhance physical performance. Coffee should be consumed in moderation.
4. Apple Cider Vinegar Drinks
Apple cider vinegar contains acetic acid, which has been shown to reduce abdominal fat in several studies (5). Some studies suggest that apple cider vinegar can help with weight loss. In one study, taking 1-2 tablespoons (15-30 ml) of apple cider vinegar per day for 12 weeks reduced body weight, belly fat, and average waist circumference in 144 obese adults (6). Try adding a tablespoon to a glass of water (not more than once a day), but be cautious as excessive consumption can be harmful to the teeth and stomach.
5. Ginger Tea
Ginger has been found to have a thermic effect on the body and can thus help in burning calories. Ginger tea can also help with digestion. A 2018 review of studies found that ginger supplementation significantly reduced body weight, the waist-hip ratio, and the hip ratio in people with overweight or obesity (7).
6. Lemon Water
Starting your day with a glass of warm water with the juice of half a lemon can kickstart your metabolism and help in maintaining a steady weight. While the research on lemon water is limited, some studies suggest that polyphenols in lemons can aid in weight loss and reduce belly fat (8).
7. High-Protein Drinks
Protein can curb hunger by making you feel full. Drinks like a protein shake can be a good choice, especially after a workout. Protein increases the levels of certain hormones like PYY, which helps to reduce appetite and make you feel full (9). A study in 2013 found that high-protein meal replacement beverages helped participants lose more weight and fat mass than a standard-protein beverage (10).
8. Vegetable Juice
While eating whole vegetables is best, drinking vegetable juice is another way to get nutrients without a lot of calories. A study in 2015 suggested that low-calorie vegetable juice can increase vitamin and mineral intake while possibly aiding weight loss by reducing overall calorie intake (11). Opt for homemade juices without added sugars.
9. Cinnamon Tea
Cinnamon is known for stabilizing blood sugar which can help with weight loss. Cinnamon has been shown to reduce some of the bad effects of eating high-fat foods, by slowing the increase in blood sugar post-meal. This can help in reducing insulin spikes and thus potentially reducing belly fat (12). Add a stick of cinnamon to a cup of boiling water and let it steep for 10 minutes.
10. Coconut Water
Coconut water is a low-calorie drink that can be a good replacement for high-calorie sugary drinks. A study on rats in 2015 found that coconut water might have anti-obesity effects (13). This is a great option for staying hydrated without consuming too many calories. It is also packed with electrolytes which can help after a strenuous workout.
Remember
While these drinks can support your weight loss journey, it is vital to remember that a balanced diet and regular physical activity is the most effective way to lose weight and keep it off. Combining these drinks with a balanced diet and regular physical activity is the best approach. Also, before making any significant changes to your diet, it’s always wise to consult a healthcare professional.
