Losing belly fat can be a frustrating process. While diet and exercise are key, choosing the right beverages can also help boost your weight loss efforts. Certain drinks have been shown to rev up your metabolism, reduce bloating, and decrease hunger. Sipping on these drinks throughout the day can support the hard work you’re putting in at the gym and in the kitchen.
Water
Water is essential for overall health and should be your primary beverage when trying to lose belly fat. Drinking enough water supports metabolism and circulation, both of which can impact weight loss. Water also helps fill you up before meals, reducing calorie intake. Here are some key benefits of drinking water for weight loss:
- Increases metabolism – Drinking 16 ounces of cold water can boost resting metabolism by 10-30% for about an hour.
- Reduces water retention and bloating – Being dehydrated leads to water retention, giving the appearance of belly bloat.
- Fills you up before meals – Drinking water before meals can help you eat fewer calories and lose weight.
Aim for at least 64 ounces (8 cups) of water per day. More may be needed during hot weather or strenuous exercise. To boost weight loss, drink a glass of water 30 minutes before meals. Adding lemon or other citrus can also provide metabolism-boosting benefits.
Green Tea
Green tea is rich in antioxidants called catechins, including a powerful compound called EGCG (epigallocatechin gallate). Research shows EGCG can boost metabolism and support fat loss.
In one study, men who took green tea extract before exercise burned 17% more fat than men who didn’t take the supplement. Drinkers of green tea also tend to have lower belly fat than non-drinkers.
The combination of caffeine and EGCG found in green tea work together to increase fat burning. Here are some of the ways green tea supports weight loss:
- Boosts metabolism – The caffeine and EGCG help fire up your metabolism, supporting calories burned.
- Mobilizes fat from fat cells – EGCG in green tea helps trigger the release of fat stores to be burned for energy.
- Increases fat oxidation – Green tea has been shown to boost fat burning during exercise by 25-40%.
Drink 2-3 cups per day to see benefits. Opt for hot or iced unsweetened green tea. Avoid adding sugar, honey, or other calorie-laden mix-ins that can counteract the health benefits.
Apple Cider Vinegar Drinks
Adding apple cider vinegar (ACV) to your diet can provide health benefits that impact weight loss. Studies show ACV can make you feel fuller, reduce fat storage, and even modestly boost metabolism.
ACV is thought to impact weight by:
- Improving insulin sensitivity – ACV may help reduce insulin resistance linked to belly fat gain.
- Suppressing appetite – Acetic acid, the main component of ACV, slows stomach emptying and increases satiety.
- Boosting metabolism – Animal studies found acetic acid upregulated genes responsible for fat burning and reduced fat production.
To get these benefits, mix 1-2 tablespoons of ACV with 8 ounces of water and drink before meals. You can also make an ACV weight loss drink by adding the vinegar to green tea or mixing with lemon juice and carbonated water for a low-calorie sparkling beverage.
Coffee
Coffee is a low-calorie beverage that provides caffeine, a compound known to aid fat burning. The caffeine found in coffee acts as a stimulant, triggering the release of free fatty acids from fat tissues. This helps fuel your workouts and daily activity with fat instead of carbs.
Studies also show that the caffeine in coffee can:
- Boost metabolism by up to 11%
- Increase fat breakdown and burning by 10-29%
- Improve exercise performance, enabling greater calorie burn
Aim for 2-3 cups of coffee per day to achieve some fat-burning benefits without going overboard on caffeine. Avoid adding high-calorie creamers and sweeteners to your coffee to prevent weight gain.
Protein Shakes
Protein is essential for building and maintaining muscle, which directly impacts metabolism and fat burning. Research suggests diets higher in protein may help reduce belly fat.
Protein shakes provide an easy way to boost your protein intake between meals or after workouts. Whey and casein protein powders have been found in studies to support weight loss and fat burning, in addition to preserving or even increasing lean muscle mass.
Benefits of post-workout protein shakes include:
- Provides amino acids needed to repair and build muscle
- Helps restore glycogen stores used for energy during exercise
- Stimulates muscle protein synthesis and growth
- May reduce appetite and subsequent calorie intake
Choose shakes with 20-30 grams of protein. Whey or whey/casein combinations may provide the biggest boost for fat loss and muscle gain when combined with strength training.
Vegetable Juice
Juicing vegetables provides a quick and convenient way to get in more veggies and nutrients that can aid weight loss. Drinking vegetable juice may help you lose weight by:
- Decreasing calorie intake – Replacing higher calorie foods and beverages with vegetable juice can reduce overall calorie consumption.
- Improving fullness – The fiber content helps fill you up.
- Boosting nutrition – Juicing makes vegetables more absorbable, allowing you to reap their nutrient benefits.
Try low-sugar vegetable juices like tomato, cucumber, carrots, celery, spinach, kale, and beets. Limit fruit juice, which can spike blood sugar. Adding a splash of lemon can help enhance flavor.
Kombucha
Kombucha is a fermented tea gaining popularity for its probiotics content and potential health benefits. Animal and some human studies suggest kombucha may help:
- Boost metabolism – Metabolic benefits are likely due to kombucha’s acetic acid content, probiotics, and polyphenols.
- Reduce belly fat – The probiotics in kombucha may help reduce abdominal fat.
- Improve gut health – The probiotics may create a healthier gut environment and combat inflammation.
Kombucha also provides B vitamins and antioxidants. However, more research is still needed to confirm many proposed benefits. Limit added sugar varieties and enjoy kombucha in moderation, as excess consumption may cause side effects.
Coconut Water
Coconut water is the natural juice found inside young green coconuts. It provides hydration along with important minerals like potassium, magnesium, and manganese. Drinking coconut water may promote weight loss by:
- Being naturally low in calories – A 1-cup serving contains just 46 calories.
- Improving hydration – Proper hydration is key for metabolism and reducing water retention.
- Providing electrolytes – Electrolytes help balance fluids and support muscle function.
- Controlling blood sugar – Coconut water is low on the glycemic index, which aids blood sugar control.
Choose plain coconut water without added sugars or flavors. Limit intake to avoid excess calories, as the calories can add up quickly in larger servings.
Oolong Tea
Oolong tea is a Chinese tea that, like green tea, contains metabolism-boosting catechins to help stimulate fat burning. Research suggests drinking oolong tea may increase energy expenditure by 10% or more for up to two hours after drinking it.
Compounds in oolong tea called polymerized polyphenols are thought to be even more effective than green tea’s EGCG at blocking the enzyme responsible for breaking down noradrenaline. This may prolong noradrenaline’s fat-burning effects.
Other potential benefits of oolong tea for weight loss include:
- May prevent fat cell growth – Oolong tea polyphenols may block fat absorption and new fat cell creation.
- Could boost fat breakdown – May stimulate lipolysis, the breakdown of fat in fat cells.
- May suppress appetite – The polyphenols may reduce hunger and cravings.
Drink 2-3 cups per day to help shed belly fat. Be sure to get authentic Chinese oolong tea to reap the most benefits.
Other Tips for Losing Belly Fat
While drinking certain beverages can complement your weight loss efforts, keep in mind they are just one part of the equation. Here are some other tips for losing belly fat:
- Eat plenty of protein – Protein helps preserve and build lean muscle mass, boosting metabolism.
- Increase dietary fiber – Soluble fiber forms a gel that helps slow digestion and absorption to improve satiety.
- Do cardio and strength training – Combining cardio and lifting helps burn calories and tone abdominal muscles.
- Reduce stress – High cortisol from chronic stress can drive belly fat accumulation.
- Get 7-9 hours of sleep nightly – Lack of sufficient sleep may cause hormonal changes that promote weight gain.
Summary
Making smart drink choices can give your belly fat loss efforts an extra boost. Water, green tea, coffee, and vegetable juice provide hydration and valuable nutrients without the unwanted calories. Apple cider vinegar and kombucha offer unique compounds that may aid weight loss as well. Protein shakes help build lean muscle, while coconut water and oolong tea contain metabolism-enhancing compounds.
At the same time, remember that no drink alone will shrink your belly. For the best results, couple these beverages with a balanced diet and active lifestyle focused on dropping body fat.
