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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

These 6 Morning Drinks Can Help You Burn Belly Fat

Get your metabolism revving first thing in the morning.

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Are you trying to lose weight? Many health experts maintain that starting the day with a fat-burning beverage is the key to revving your metabolism. However, not all weight loss drinks and products claiming to be an instant fix are actually effective. In fact, many of the best morning weight-loss drinks are much more natural and less processed than you would think. Here are 6 morning drinks that can help you burn belly fat.


Water

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The most important drink for fat loss is water. Not only will staying hydrated keep your body functioning and metabolism working properly, but it can also ward off hunger. One eight-week study of 50 girls with excess weight found that those who drank about two cups of water half an hour before breakfast, lunch, and dinner without any additional dietary changes, successfully lost weight and decreased BMI. Another study in Journal of Clinical Endocrinology & Metabolism found a link between drinking about two cups of 71°F water and a 30% average increase in the metabolic rates of 14 healthy adults.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Coffee

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There are lots of studies that found a link between drinking coffee and weight loss. One found that women who drink higher amounts of coffee had a lower body fat percentage compared to those who drink less coffee. Another found that those who consume caffeine 30 minutes to 4 hours before mealtime eat less. It’s important to note that most research involves black coffee – not coffee drowned in cream and sugar or other high-calorie sweetened coffee drinks.

Protein Shake

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Starting your day with a protein shake is a great way to burn belly fat. Clinical trials have found that consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets. Most experts recommend at least 30 grams of protein per meal.

Green Tea

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Numerous studies have found that there are many benefits to drinking green tea, including boosting your immune system, fighting inflammation, and even warding off cancer and heart disease. The NCCIH adds that it can help stimulate weight loss,” in addition to having “possible protective effects” against heart disease and cancer. How does it do this? Per an animal study, the catechins (polyphenols) in green tea may help trigger thermogenesis and fat oxidation, which helps decrease appetite and speed calorie burning.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

ACV

Los Angeles, CA/USA 07/20/2019 Shoppers hand holding a bottle of Bragg brand organic raw unfiltered apple cider vinegar in a supermarket aisle​Apple Cider Vinegar and Warm WaterShutterstock

Lots of people swear by taking a shot of ACV in the morning, and one of the reasons is fat loss. Limited research suggests that ACV may help reduce high cholesterol and regulate blood glucose levels.

Chia Seed Water

Woman adding chia seeds into glass of water on wooden table

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Chia seed water regularly goes viral, with users claiming that the fiber-packed drink helps them lose weight. Just combine one tablespoon of chia seeds with a glass of water (optional: add lime) and drink 30 minutes before meals,” TikTok user @happyandhealthyolivia says in a viral video. Just one ounce (about two tablespoons) of the tiny black seeds boasts 4.7g protein, 10 g fiber (an excellent source), and 9 g fat (almost exclusively the good kind), per the U.S. Department of Agriculture. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you trying to lose weight? Many health experts maintain that starting the day with a fat-burning beverage is the key to revving your metabolism. However, not all weight loss drinks and products claiming to be an instant fix are actually effective. In fact, many of the best morning weight-loss drinks are much more natural and less processed than you would think. Here are 6 morning drinks that can help you burn belly fat.

Water

Happy beautiful young woman drinking water. Smiling caucasian female model holding transparent glass in her hand. Closeup. Focus on the armShutterstock

The most important drink for fat loss is water. Not only will staying hydrated keep your body functioning and metabolism working properly, but it can also ward off hunger. One eight-week study of 50 girls with excess weight found that those who drank about two cups of water half an hour before breakfast, lunch, and dinner without any additional dietary changes, successfully lost weight and decreased BMI. Another study in Journal of Clinical Endocrinology & Metabolism found a link between drinking about two cups of 71°F water and a 30% average increase in the metabolic rates of 14 healthy adults.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Coffee

Woman drinking coffee in the sun, outdoor in sunlight light, enjoying her morning coffee.

Shutterstock

There are lots of studies that found a link between drinking coffee and weight loss. One found that women who drink higher amounts of coffee had a lower body fat percentage compared to those who drink less coffee. Another found that those who consume caffeine 30 minutes to 4 hours before mealtime eat less. It’s important to note that most research involves black coffee – not coffee drowned in cream and sugar or other high-calorie sweetened coffee drinks.

Protein Shake

Attractive fitness asian woman finishing workout and drinking protein milk shake vitamins after training at home. Bodybuilding. Healthy lifestyle.

Shutterstock

Starting your day with a protein shake is a great way to burn belly fat. Clinical trials have found that consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets. Most experts recommend at least 30 grams of protein per meal.

Green Tea

Tea time. Beautiful blonde woman holding ceramic cup of tea or coffee enjoy closeup. Looking at window and drink tea. Good morning with tea. Selective focus. Pretty young girl relaxing. Happy concept., green tean, coffee

Shutterstock

Numerous studies have found that there are many benefits to drinking green tea, including boosting your immune system, fighting inflammation, and even warding off cancer and heart disease. The NCCIH adds that it can help stimulate weight loss,” in addition to having “possible protective effects” against heart disease and cancer. How does it do this? Per an animal study, the catechins (polyphenols) in green tea may help trigger thermogenesis and fat oxidation, which helps decrease appetite and speed calorie burning.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

ACV

Los Angeles, CA/USA 07/20/2019 Shoppers hand holding a bottle of Bragg brand organic raw unfiltered apple cider vinegar in a supermarket aisle​Apple Cider Vinegar and Warm WaterShutterstock

Lots of people swear by taking a shot of ACV in the morning, and one of the reasons is fat loss. Limited research suggests that ACV may help reduce high cholesterol and regulate blood glucose levels.

Chia Seed Water

Woman adding chia seeds into glass of water on wooden table

Shutterstock

Chia seed water regularly goes viral, with users claiming that the fiber-packed drink helps them lose weight. Just combine one tablespoon of chia seeds with a glass of water (optional: add lime) and drink 30 minutes before meals,” TikTok user @happyandhealthyolivia says in a viral video. Just one ounce (about two tablespoons) of the tiny black seeds boasts 4.7g protein, 10 g fiber (an excellent source), and 9 g fat (almost exclusively the good kind), per the U.S. Department of Agriculture. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Limits,Sugar,Diet,In,Food,Concepts.,Young,Woman,Showing,Bad
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

When it comes to reducing belly fat, what you drink matters just as much as what you eat. Sugary, calorie-laden beverages can sabotage your efforts, spiking your blood sugar and promoting fat storage. On the other hand, smarter drink choices can help regulate hunger hormones, reduce bloating, and keep you hydrated. Here are the 10 worst drinks for belly fat and what you should replace them with to support your weight-loss goals.


Soda

An,Ice,Filled,Tray,Of,Fruit,Flavoured,Seltzer,Waters,ReadyShutterstock

Regular soda is packed with sugar and empty calories, making it one of the worst drinks for belly fat. A single can often contain more sugar than your daily recommended intake, leading to insulin spikes and fat storage around your midsection. Instead, opt for sparkling water infused with lemon, cucumber, or mint. These natural flavors satisfy your soda cravings without the sugar crash.

RELATED: Woman Finally Lost 40 Pounds After Stopping These 5 Diet Mistakes

Fruit Juices

Sliced,Fruits,And,Berries,On,Plate,With,Glass,Of,WaterShutterstock

Fruit juices might seem healthy, but most are loaded with added sugars and stripped of fiber during processing. Even 100% juice can cause blood sugar spikes, making it a poor choice for those looking to flatten their belly. Replace juice with a glass of water and whole fruit. The fiber in whole fruits slows sugar absorption, keeping you full and satisfied.

Alcoholic Cocktails

Five,Colorful,Gin,Tonic,Cocktails,In,Wine,Glasses,On,BarShutterstock

Cocktails like margaritas, daiquiris, and piña coladas are loaded with sugary mixers and can pack hundreds of calories in just one glass. These empty calories contribute to fat storage, especially around your belly. If you’re drinking socially, choose a glass of dry wine or a simple vodka soda with a splash of lime for fewer calories and less sugar.

Sweetened Coffee Drinks

Blue,Black,Coffee,Cup,Top,View,Closeup,Isolated,On,WhiteShutterstock

Fancy coffee drinks like flavored lattes and frappuccinos are loaded with sugar and high-fat dairy, turning your morning pick-me-up into a belly-fat bomb. Replace these calorie-heavy drinks with black coffee or a splash of unsweetened almond milk. Add a sprinkle of cinnamon for natural sweetness and a metabolism boost.

RELATED: Nutrition Coach Reveals 10 Best Proteins That Actually Burn Fat

Sports Drinks

Glass,With,Fresh,Coconut,Water,And,Coconuts,On,The,Table.Shutterstock

Designed for high-intensity athletes, sports drinks are often unnecessary for the average person. They’re packed with sugar and artificial ingredients that can lead to weight gain. Instead, hydrate with plain water or coconut water, which provides natural electrolytes without added sugars.

Energy Drinks

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Energy drinks are marketed as a quick energy fix, but they’re filled with sugar and caffeine, which can lead to crashes and fat storage. Swap them for green tea, which provides a natural energy boost and antioxidants to support fat loss.

Milkshakes

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Milkshakes are essentially dessert in a cup, filled with sugar, saturated fat, and hundreds of calories. Replace them with a homemade smoothie made from Greek yogurt, frozen berries, and a splash of almond milk. You’ll get the same creamy texture with far fewer calories and more nutrients.

Sweetened Iced Teas

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Bottled iced teas are often loaded with sugar and offer little nutritional value. Instead, brew your own tea at home and enjoy it unsweetened or with a touch of honey. Green tea or herbal teas are excellent options for reducing belly fat and boosting metabolism.

RELATED: 7 Tips to Lose Weight Faster, According to Food Scientist

Flavored Waters

Lemonade,Drink,Of,Soda,Water,,Lemon,And,Mint,Leaves,InShutterstock

While flavored waters seem like a healthy choice, many are packed with hidden sugars and artificial sweeteners. Stick to plain water or flavor it yourself with slices of citrus fruit or herbs like mint. This keeps you hydrated without the added calories or chemicals.

Creamy Hot Chocolates

A,Healthy,,Vegan,Version,Of,Hot,Chocolate,Made,With,AlmondShutterstock

Store-bought hot chocolates are often high in sugar, whipped cream, and calorie-dense syrups. Instead, make a healthier version at home using unsweetened cocoa powder, a splash of almond milk, and a touch of stevia. This provides a cozy treat without derailing your weight-loss goals. Making smarter drink choices can have a significant impact on your belly fat and overall health. By replacing these sugary, calorie-laden beverages with healthier alternatives, you’ll not only flatten your belly but also improve your energy and digestion. Sip smarter! And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you want to burn fat while sleeping? According to one lifestyle influencer, there is a healthy drink that not only allows you to get better rest but also revs up your metabolism overnight and helps you lose weight. Sandy Steinbrook (@sandysteinbrook) shares “practical, budget-friendly ideas” with her subscribers. In a recent viral video, she shares “a concoction” that she drinks at night right before bed.


The Drink Helps Get Toxins Out of Your Body

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“Did you know that not getting a good night's sleep is associated with being overweight? So, with this concoction, you're going to be getting the toxins out of your body. You're going to be revving up your metabolism, and you're going to get a really good deep night's sleep,” she says.

Start with a Calming Tea Bag

Hot chamomile green tea from bag in a cup.Shutterstock

She starts off with “one tea bag,” she explains. “That's something like a chamomile, that's what I'm using, or a kind of Sleepy Time tea. Chamomile is nature's relaxant. It just has a calming effect on the body, relaxes the muscles.”

Use 8 to 12 Ounces of Water

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“So I already put one cup of water in here. So, eight ounces to 12 ounces of water is what you need. Don't give us any more than that. I know at nighttime, I used to have just a big mug of tea that I would just sit and sip on and enjoy, but then I'd have to get up and go to the bathroom. Well, this is eight ounces is all that you need,” she says.

Drink at Least 30 to 45 Minutes Before Bed

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Timing is also key, she says. “You're taking at least 30 to 45 minutes before you go to bed so that you can use the bathroom before you go to bed so that you're not waking up early and having to go to the bathroom and then running that deep sleep that you were in.”

Seep Tea for 10 to 15 Minutes

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“So one bag of chamomile tea that I'm steeping here. You wanna let that sit in the water for at least 10 to 15 minutes and get all that goodness infused into your water,” she notes.

Add Lemon

Fresh,Lemons,In,A,Wooden,Container,box,citrus,fruitShutterstock

“So to my one cup, I'm going to add a half of a lemon,” she continues. “Now, lemons are good for boosting metabolism and burning fat cells. I'm just going to squeeze half a lemon in here and catch it in my hands so I can catch the seeds in here. But lemon detoxifies the liver and the blood. It supports hydration in the body. It just builds vitamins in your body, and it helps keep you satisfied. Also, it helps your belly feel like it's staying fuller.” If you don’t have half of a lemon, “then it's one tablespoon of lemon juice,” she says.

Then, Add Apple Cider Vinegar

Apple Cider VinegarShutterstock

“To that, we're going to add apple cider vinegar. Apple cider vinegar has so many good health benefits to it,” she says, noting that you need to “shake it up” really quickly. “Apple cider vinegar helps burn fat and boost metabolism. It helps suppress your appetite. It'll lower your blood sugar levels. It helps boost potassium levels in the body,” she says, recommending one tablespoon.

Add Cinnamon

Cinnamon,Sticks,And,Cinnamon,Powder,On,Wood, spiceShutterstock

“Cinnamon is loaded with antioxidants. It's such an important spice in the health world. So I'm going to put one teaspoon of cinnamon in here. You could use half a teaspoon if that's what you wanna do,” she says. “It's an anti-inflammatory. It helps cut your risk of heart disease. It lowers your blood sugar levels. Actually, all these lower blood sugar levels also help fat cells burn lipids. So that's why these three things are fat-burning machines in your body. They really help the metabolism. Now, the thing about cinnamon, though, is it's not water-soluble. So it doesn't mix up great in your water sometimes. So mix it up the very best that you can.”

Drink Hot or Cold

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You can drink hot or cold, she notes. “I usually drink it cold,” she says, noting that she waits about 12 minutes for the tea bag to seep. “And then I just add everything in there, and then I make sure to drink it 30 to 45 minutes before you go to bed.”

Add Honey

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You can also add honey, but it is “so important that you get raw honey,” she says. “You know that little bear that you buy in the store that is usually filtered, honey? It's not even real. It's taken out all the good stuff. The thing about honey is that it helps produce melatonin. And melatonin is what we need for a deep sleep. So, if you like to drink this warm, warm it up and put your honey in, and the honey will dissolve. If you drink this cold, the honey will not dissolve in there. So the way I do it is I drink a cold, and then I take that teaspoon of honey instead of putting it here.,” she says.

Drink with a Straw

drinks, people and lifestyle concept - close up of woman drinking ice tea from plastic cup with straw at cafe. Selective focus.Shutterstock

She also recommends drinking it with a straw. “I do not want the acids from this hitting the enamel on my teeth. So I always drink this with a straw and just kind of mix it up as you're doing it to keep the cinnamon mixed up. If you have cinnamon left in the bottom when you're done, just put a little bit of water in there, mix it up, and drink the rest down,” she says.

It’s a “Fat Burning Machine”

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“This is a fat-burning machine. While you are sleeping at night, it's gonna detoxify your liver and get the toxins out of your body. These things keep your belly feeling full for longer. So you're not gonna wake up, uh, during the middle of the night hungry. It's gonna balance out your blood sugar so you can sleep better. It is just a win-win all the way around. I don't love the taste, but I do love what it does for my body,” she concludes.

It’s Backed By Science

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In the YouTube caption, she adds that the drink is legitimate. “This healthy concoction has been backed by science to burn fat and help you lose weight while helping you get deep sleep,” she says.

Sleep and Metabolism Are Connected

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“Drink 30-45 minutes before going to bed. Getting good quality sleep is essential to our health and also to maintain a healthy weight. This drink will burn fat, increase your metabolism, get rid of toxins in the liver, and help your muscles relax while the body repairs itself during sleep,” she continues. According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Here Is the Recipe

Los Angeles, CA/USA 07/20/2019 Shoppers hand holding a bottle of Bragg brand organic raw unfiltered apple cider vinegar in a supermarket aisleShutterstock

  • 8 ounces of water
  • 1 Chamomile tea bag
  • 1/2 lemon squeezed- or 1 TBSP lemon juice
  • 1 TBSP Apple Cider Vinegar (with the mother)
  • 1 tsp. cinnamon
  • 1 tsp. raw honey
  1. Boil water and steep tea bag for 10-15 minutes
  2. Add additional ingredients
  3. Drink warm or cold

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Choosing the right drinks can be just as important as the food you eat when it comes to weight loss. The best drinks not only hydrate but also curb cravings, support digestion, and help you feel full longer. By avoiding sugary options and focusing on nutrient-rich alternatives, you can keep calories in check while promoting fat loss. These eight beverages are simple, satisfying, and perfect for keeping you on track.


Water

Woman,Drinking,Water,And,SmilingShutterstock

Water is the ultimate calorie-free beverage that keeps your metabolism functioning optimally. Drinking a glass before meals can help reduce appetite, and staying hydrated throughout the day prevents mistaking thirst for hunger. Add lemon, cucumber, or mint for a refreshing twist.

RELATED: 5 High-Protein Breakfasts Hollywood Trainer Magnus Lygdback Swears By

Green Tea

Tea,Time,In,Home.blonde,Young,Woman,Drinking,A,Cup,OfShutterstock

Green tea is packed with antioxidants and catechins, compounds that may help boost metabolism and fat burning. Sipping on a cup of green tea during the day can curb cravings and keep you energized without added sugars or calories.

Black Coffee

A,Beautiful,Asian,Woman,Holding,And,Drinking,Hot,Coffee,WithShutterstock

Black coffee is low in calories and contains compounds that can enhance fat burning and improve focus. Avoid sugary creamers and syrups to maximize its benefits. A cup in the morning or before a workout can give you a helpful energy boost.

Vegetable Juice

Happy,Mature,Caucasian,Woman,Drinking,Healthy,Green,Vegetable,Juice,AfterShutterstock

Fresh vegetable juices made from celery, cucumber, or leafy greens are nutrient-dense and low in calories. They help curb cravings and provide essential vitamins and minerals. Be sure to avoid store-bought versions with added sugars.

RELATED: 10 Hidden Sugars in Everyday Foods You’re Probably Overlooking

Herbal Tea

Bearded,Male,Sitting,On,The,Floor,Near,Foam,Roller,AndShutterstock

Herbal teas like chamomile, peppermint, or ginger are soothing, hydrating, and calorie-free. They can help reduce stress-related cravings and improve digestion. Enjoy a cup in the evening as a relaxing way to stay on track.

Protein Shakes

Sporty,Muscular,Man,Pouring,Protein,Powder,Into,Bottle,For,ShakeShutterstock

Low-sugar, high-protein shakes can be a filling snack or meal replacement that helps curb hunger and supports muscle maintenance. Use unsweetened milk alternatives and add fruits or spinach for added nutrients without excess calories.

Apple Cider Vinegar Water

Apple,Cider,Vinegar,With,Water,,In,A,Glass,,Measuring,Tape,Shutterstock

Mixing a tablespoon of apple cider vinegar with water can help control blood sugar levels and reduce cravings. Drink it before meals to promote satiety and aid digestion. Be sure to dilute it properly to protect your teeth.

RELATED: The 9 Foods That Make Belly Fat Worse and What to Eat Instead

Sparkling Water

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Sparkling water is a great alternative to soda, offering the same fizz without added sugars. Look for plain or naturally flavored options to satisfy your cravings for carbonation while keeping your calorie intake in check. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Belly fat isn’t just uncomfortable; it’s one of the most dangerous types of fat for your overall health. Visceral fat, the kind that sits deep within your abdomen, increases your risk of heart disease, diabetes, stroke, and more. But here’s the exciting part: research shows that you can slash your belly fat by up to 80 percent in just six weeks by making targeted changes to your diet and lifestyle. In Zero Belly Diet, the power of certain foods and habits helps you melt away belly fat, reduce inflammation, and even change your genetic tendency to store fat. Here are 11 scientifically proven ways to dramatically reduce belly fat and improve your health in just six weeks.


Here's the text with the requested modifications:

Eat More Protein

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Protein helps build lean muscle, which burns more calories than fat even while at rest. Increasing your intake of lean, plant-based protein can help you shed belly fat by keeping you full and boosting your metabolism.

Drink Green Tea Daily

Beautiful woman in cowboy hat drinking coffee on patio in front of her houseShutterstock

Green tea contains catechins, antioxidants that boost metabolism and enhance fat burning. Drinking green tea regularly has been shown to specifically target visceral fat, helping reduce belly size in just a few weeks.

Cut Out Sugary Beverages

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Sugary drinks like soda and fruit juices spike blood sugar and contribute to fat storage, especially around your midsection. By cutting out these beverages, you reduce your caloric intake and prevent further belly fat gain.

RELATED: I'm a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear

Add More Fiber to Your Diet

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Foods high in fiber, such as oats, beans, and fruits, help regulate digestion and reduce bloating. Fiber also stabilizes blood sugar levels, which can prevent your body from storing excess belly fat.

Focus on Healthy Fats

Avocado on rustic wooden table. Raw Fruits healthy green food concept.Shutterstock

Incorporating monounsaturated fats from foods like avocados, nuts, and olive oil can help reduce belly fat. Healthy fats signal your body to stop storing fat and start using it for energy, particularly around your midsection.

Start Strength Training

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Strength training helps build muscle, which burns more calories throughout the day. The more muscle you build, the more belly fat you can burn, even while resting. Add simple resistance exercises to your routine to see faster results.

Reduce Processed Foods

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Processed foods are high in sugars and unhealthy fats, which contribute to belly fat. By cutting back on processed snacks, fast food, and refined carbs, you help your body burn fat and reduce inflammation that leads to weight gain.

RELATED: 5 Things I Wish I Knew Before I Lost 70 Pounds (And Kept It Off)

Incorporate Red Fruits

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Red fruits like berries and apples are packed with antioxidants and fiber, which help reduce fat storage and improve digestion. They also contain flavonoids, which can help reduce the size of fat cells and trim your waistline.

Prioritize Gut Health

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A healthy gut is key to losing belly fat. Fermented foods like yogurt and kefir promote a balanced microbiome, reducing inflammation and aiding in digestion. A healthy gut helps your body process food more efficiently and avoid bloating.

Limit Alcohol Intake

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Alcohol is loaded with empty calories and can contribute to belly fat. Reducing your intake to just one drink a day can have a significant impact on your waistline by reducing the calories and sugars you consume.

RELATED: Unlock the Secret to Turning Off Your Fat Genes

Stay Hydrated

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Drinking plenty of water helps flush out toxins, reduces bloating, and keeps your metabolism functioning at its best. Staying hydrated can prevent overeating by helping you feel fuller, especially before meals.

By making these small but impactful changes, you can slash your belly fat risk by up to 80 percent in just six weeks, improving your health and energy along the way. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

10 Foods That Secretly Burn Fat After 40
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Let's face it—hitting 40 comes with some unwelcome surprises for most of us. Suddenly, those extra pounds seem to appear out of nowhere, and the weight loss strategies that worked in your 30s just don't cut it anymore. But before you throw in the towel, here's some good news: certain foods can actually help kick your metabolism back into gear.

We've dug into the latest research from top medical institutions and talked to leading experts to uncover the foods that can help you burn fat after 40. No fad diets or miracle pills—just real, science-backed nutrition that works.

Why Your Body Changes After 40 (And What to Do About It)

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"It doesn't matter what you've always done before—that doesn't fly anymore," saysDr. Monica Christmas, who runs the menopause program at University of Chicago Medicine. She's seen countless patients struggle with the same story. "When your hormone levels drop, your body starts losing muscle, and that means you're burning fewer calories even at rest."

Dr. Robert Creel from Cleveland Clinic puts it bluntly: "Your muscles are like engines that burn fuel. The more muscle you have, the more calories you burn just sitting on your couch." After 40, maintaining that engine becomes job number one.

Ready to refuel your body's fat-burning potential? Let's dive into the foods that can help.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

1. Lean Proteins

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Think of protein as your body's ultimate fat-fighting fuel. Chicken, fish, lean beef, tofu—they all help preserve precious muscle mass that naturally diminishes after 40.

Here's something fascinating from Harvard researchers: your body burns 15-30% of protein calories during digestion, compared to just 5-10% for carbs and a measly 0-3% for fats. That extra calorie burn happens automatically, just by choosing protein-rich foods.

Dr. Roger Blumenthal from Johns Hopkins Medicine loves to remind his patients: "Your muscles are literally the engines that burn calories in your body. Feed them right, and they'll work for you around the clock."

How to enjoy it: Start your day with eggs and veggies, grab a grilled chicken salad for lunch, or try a palm-sized portion of wild salmon for dinner. Aim for 25-30 grams of protein at each meal to keep your metabolism humming.

2. Greek Yogurt

Serving of Yogurt with Whole Fresh Blueberries and Oatmeal on Old Rustic Wooden Table. Closeup Detail.

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That creamy container of Greek yogurt in your fridge? It's actually a secret weapon against stubborn fat. With double the protein of regular yogurt and a healthy dose of probiotics, it's a one-two punch for your metabolism.

Dietitians at the Cleveland Clinic have found that the probiotics in yogurt help balance gut bacteria—which might be even more important after 40, when digestive efficiency naturally declines. Plus, the calcium in Greek yogurt has been linked to lower levels of belly fat, which becomes more of an issue with age.

How to enjoy it: Skip the sugary flavored versions and go for plain. Add a drizzle of honey and berries for a satisfying snack, use it as a sour cream replacement, or blend it into smoothies for a protein boost.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

3. Fatty Fish

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Salmon, mackerel, and sardines aren't just delicious—they're packed with omega-3 fatty acids that fight the inflammation that often increases after 40.

Scientists at the NIH discovered something remarkable: omega-3s can increase your resting metabolic rate by up to 14% and boost fat burning during exercise by a whopping 27%. Talk about a winning combination.

"When we look at heart health after 40, fatty fish really shines," says a cardiologist at Johns Hopkins Medicine. "The same omega-3s that protect your heart are also helping reduce that internal inflammation that makes weight loss so difficult in midlife."

How to enjoy it: Aim for two servings of fatty fish weekly. Try simple grilled salmon with lemon or sardines on whole-grain toast for lunch, or add mackerel to your favorite salad.

4. Whole Grains

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Forget what you've heard about cutting all carbs. Your body after 40 still needs them—just the right kind.

Researchers at Cleveland Clinic found something surprising when they studied whole grains in people under 50: those eating whole grains instead of refined ones had three times better blood pressure readings. That's huge for metabolic health, which directly impacts how well you burn fat.

"Whole grains provide steady energy without the crashes," explains a nutrition researcher at Cleveland Clinic. "After 40, those energy crashes can trigger stress hormones that promote fat storage, especially around the middle."

How to enjoy them: Start your day with steel-cut oats, swap white rice for brown or quinoa, and choose whole grain bread with at least 3 grams of fiber per slice.

5. Eggs

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Eggs have made a major comeback in nutrition circles, and for good reason. They're nature's perfect little package of high-quality protein, vitamin D, and choline—a nutrient that helps your body burn fat and is often lacking in our diets.

Research from the University of Connecticut found something interesting: people who eat eggs for breakfast naturally eat fewer calories throughout the day. The protein and healthy fats keep hunger hormones in check—a major win when battling age-related weight gain.

How to enjoy them: A two-egg breakfast with veggies and a slice of whole-grain toast makes a perfect metabolism-boosting morning meal. Hard-boiled eggs also make great portable snacks when you need something satisfying on the go.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

6. Legumes

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Lentils, black beans, and chickpeas might not be the sexiest foods in your kitchen, but they pack a one-two punch against age-related weight gain: fiber and protein.

Harvard researchers have found that this combination helps stabilize blood sugar—crucial after 40 when insulin resistance becomes more common. When your blood sugar stays steady, you avoid the energy crashes that lead to cravings and overeating.

How to enjoy them: Toss chickpeas into your salad, add lentils to soups, try bean-based pasta, or whip up a quick lunch of black bean and avocado wrap.

7. Green Tea

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Green tea isn't just a soothing ritual—it's loaded with compounds that give your metabolism a gentle nudge in the right direction.

NIH research shows that the catechins and caffeine in green tea work together to boost metabolism beyond what caffeine alone can do. While no single food or drink works miracles, green tea drinkers consistently show better results in weight management studies.

How to enjoy it: Replace your afternoon coffee with green tea, or start your morning with a cup. For maximum benefits, brew your own rather than buying bottled versions with added sugar.

8. Nuts and Seeds

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"They're calorie-dense, but that doesn't mean you should avoid them," says Harvard Health about nuts and seeds. In fact, people who regularly eat nuts tend to be leaner than those who don't—seemingly contradicting their high calorie count.

The protein, fiber, and healthy fats in almonds, walnuts, and flaxseeds create the perfect satisfied feeling that helps prevent overeating. Plus, they require more energy to digest than many other snacks.

How to enjoy them: Stick to about 1/4 cup (a small handful) daily. Add a tablespoon of ground flaxseeds to your morning smoothie, sprinkle chopped walnuts on your salad, or grab a small handful of almonds for an afternoon snack

RELATED:20 Superfoods for People Over 50

9. Leafy Greens

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You've heard it your whole life: eat your greens. After 40, this advice becomes even more crucial.

"When we look at the most successful weight managers after midlife, high vegetable intake is always a common factor," notes a dietitian at Mayo Clinic. "The fiber fills you up, the nutrients support metabolism, and the volume satisfies hunger cues—all with minimal calories."

How to enjoy them: Start meals with a simple salad, add spinach to smoothies (you won't taste it), wrap sandwich fillings in large lettuce leaves instead of bread, or roast kale with a little olive oil for a crunchy snack.

10. Water

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It sounds too simple to be true, but researchers at the University of Utah discovered that properly hydrated people burn more calories than those who are even slightly dehydrated. In fact, dehydration can slow metabolism by as much as 3%—and many of us walk around mildly dehydrated without even realizing it.

After 40, our thirst signals often become less reliable, making conscious hydration even more important.

How to enjoy it: Start the day with a full glass of water, keep a refillable bottle with you, add fruit slices or herbs for natural flavor, and eat water-rich foods like cucumber, watermelon, and strawberries.

Putting It All Together: Your After-40 Eating Strategy

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Here's what Dr. M. Regina Castro from Mayo Clinic tells her patients who are struggling with midlife weight changes: "You need to reset your body's metabolic expectations through consistent, gradual changes. Your meals should feature lean proteins alongside fruits and vegetables—this combination supports your changing metabolism."

Cleveland Clinic experts have another crucial tip: when you eat matters too. "Your body processes the exact same food differently depending on the time of day," they explain. "After 40, eating earlier in the day tends to work better for metabolism than late-night meals."

Dr. Christmas cuts right to the chase with her patients: "You can't exercise your way out of a bad diet, and you can't eat your way out of being inactive. After 40, you need both pieces working together."

The Bottom Line

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These 10 foods aren't magical—they work by supporting your body's changing needs after 40. They help maintain muscle mass, reduce inflammation, stabilize blood sugar, and keep your energy levels steady—all crucial factors in maintaining a healthy weight in midlife and beyond.

The best news? They're delicious, accessible, and can easily become part of your everyday eating. No extreme diets or bizarre superfoods required—just real, wholesome nutrition that works with your body, not against it.

It’s important to remember that weight management after 40 is about more than just food. Regular strength training, quality sleep, stress management, and staying hydrated all work together with good nutrition to keep your metabolism running at its best. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Laura Try lauratryuk
Copyright Laura Try/YouTube/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

We spend hours hunched over desks and slouched on couches, rarely challenging our bodies to move the way they naturally should. Digital coachLaura Try, with over 170,000 YouTube subscribers, invites us to reclaim a fundamental human position that many of us have lost: the deep squat. "Modern-day living and this chair-filled life is causing some of us to move less and with less range of motion," Laura explains. Try this simple test to discover where your mobility stands—you might be surprised at what you learn about your body.

What Is the Deep Squat Test?

The deep squat test challenges you to hold a deep squat position for as long as possible, ideally reaching the full 10 minutes. "The deep squat, otherwise known as the Asian or primal squat, is meant to be a resting position," Laura says. The challenge requires no equipment and can be done anywhere. It's not just about holding the position but assessing how your body responds to this natural human posture.

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The Lost Resting Position

What we now consider an exercise was once a normal resting position. Babies naturally squat with ease, and people of all ages in many cultures around the world use this position daily. It's not about age or special abilities—it's about regular practice. Laura points out, "They do it all the time and perhaps we should too." Being able to get into a deep squat is an indicator of total body mobility.

Why We Struggle With Squatting

Modern living has dramatically reduced our need to get low to the ground. "Once upon a time we'd have crouched down to light a fire, prepare our meals or investigate an edible plant growing on the ground. Now we have most things that we need at a convenient height," Laura notes. Our chair-dependent lifestyle has created what fitness expert Kelly Starrett calls "an imbalance between the environment and organism"—the way we live doesn't match what our bodies are designed to do.

Benefits Beyond Flexibility

The deep squat offers more than just improved mobility. "This concertina effect, even though our body is folded over, it kind of untangles the body by unlocking the ankles, hips and back," Laura explains. Regular practice can help with total body alignment, potentially reducing lower back pain and other issues. The position creates a full-body stretching and strengthening effect that counters the tightness from sedentary living.

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Making the Squat Accessible

Not everyone can immediately drop into a perfect deep squat—and that's perfectly okay. "Practicing this doesn't require you to be miserable; it can be enjoyable," Laura reassures. She suggests several modifications: placing something under your heels, using the wall for support, or even sitting on a low block. The goal isn't perfection but spending time in a version of the position that works for your body.

Laura's Personal Journey

Even fitness professionals struggle with this fundamental movement. "Believe me when I say six or seven years ago I could not get into a deep squat let alone stay here," Laura admits. Her ankles were tight, her shins would burn, and her hips and lower back would scream in protest. The position felt completely unnatural to her at first, defying the idea that it could ever be restful. Yet with consistent practice, her body adapted.

The "Use It or Lose It" Principle

Our bodies adapt to the demands we place on them—or don't place on them. "If we don't use our bodies and joints to their full range of motion what happens? They tighten up, use it or lose it," Laura emphasizes. By regularly practicing the deep squat, we signal to our body that this range of motion is important, helping to maintain or restore natural mobility that many people lose over time.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Beyond Static Holding

The deep squat isn't just about getting down and staying down. "The thing about doing this is it isn't just about getting down here and staying down here but having the ability to get up from this position too which requires leg strength," Laura explains. This functional movement builds both mobility and strength, supporting everyday movements and potentially reducing injury risk as we age.

Making It Part of Daily Life

You don't need to set aside special time for deep squat practice. "Do a bit of weeding in your garden in this position, do some playtime with your children or grandchildren in this position, watch some TV in this position," Laura suggests. Even short periods throughout the day add up. The key is consistency, not duration—even 10 seconds at a time can help restore this natural movement pattern.

RELATED:20 Superfoods for People Over 50

The Routine That Worked for Laura

Consistent practice yields results, even if progress seems impossible at first. "The routine that really helped me get better at my deep squat over the years is the Ido Portal squat routine," Laura shares. She incorporated a shortened version into her warm-up routine for years, not realizing how much she had improved until suddenly the position felt comfortable. The transformation happened gradually through consistent practice over nine years.

A Test of Mental Resilience

The squat test challenges your mind as much as your body. "I can't say it's particularly comfortable; my hips feel really tight, my lower back is stretched, and my shins are burning a little bit," Laura admits at the nine-minute mark of her demonstration. Yet she persists, showing that mental fortitude is part of the process. The test builds not just physical capacity but also the ability to sit with discomfort.

Start Where You Are

Everyone's squat journey begins at a different place. Laura encourages readers to try the test regardless of their current ability level. "If you're trying this then I'd love to know how you're doing and how it feels," she says, inviting community participation. Whether you can hold the position for 10 seconds or 10 minutes, the key is starting the process of reclaiming this fundamental movement pattern. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Melanie Abeyta harmony aesthetics
Copyright harmony_aesthetics/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

The bad news? There is no such thing as a fountain of youth. The good? There are foods you can eat to improve longevity. “Our skin reflects our overall health, and diet plays a massive role. The combination of the antioxidant effect manifests in improving the cell barrier, increased collagen production, and the enhancement of the natural oils in the skin, reflected in vibrant, youthful, and luminous skin and a reduction of fine lines and wrinkles. When skin is unhealthy, these are much more visible,” explainsMelanie Abeyta, Aesthetic Nurse Practitioner, Longevity Coach, and Owner of Harmony Aesthetics Center. She recommends focusing on an anti-inflammatory-based diet with lots of fresh fruit, water, and probiotics, which can help balance your gut, affecting your skin. “Incorporating these foods into your diet should be easy, and a variety of at least four of these foods, if not more, should be eaten daily,” she says.

Almond Milk

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Almond milk is an excellent source of vitamin E, a known antioxidant. “Antioxidants protect cells from damage caused by free radicals which can often cause irreversible damage to the skin because it contributes to collagen and elastin depletion,” says Abeyta. Collagen and elastin are essential substances that give the skin elasticity and firmness. “The collagen and elastin supply of the skin is depleted after prolonged exposure to free radicals. As you age, your body cannot replenish the depleted supply; this is the primary cause of wrinkles, fine lines, and other skin blemishes. Vitamin E, present in almond milk, protects the skin from the harmful effects of free radicals and this makes the skin healthy and younger-looking.”

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Avocado

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“Avocado is great because it contains Vitamins C and E and essential fatty acids that decrease inflammation and redness and improve fine lines and wrinkles. It also contains antioxidants that are important to prevent UV damage and help shed dead skin cells on the skin's surface,” she continues.

Blueberries

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Blueberries are high in Vitamins A and C, which have a high antioxidant content to help protect the skin from sun damage. “Vitamin A is a precursor to retinol and has a strong antioxidant and anti-aging effect,” says Abeyta.

Carrots

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Carrots are not only good for your eyes but are also excellent for smooth skin, says Abeyta. “Carotenoids, found in carrots, are your protection from everyday pollutants and will prevent wrinkles. The beta carotene in carrots is a skin-friendly nutrient converted to vitamin A inside the body and can protect your skin from the sun’s harmful rays. It also helps repair skin tissues while protecting the skin from harmful radiation,” she explains.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Coconut

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“Coconut is not only highly nutritious and rich in fiber, vitamins, and minerals, but it also helps support the natural chemical balance of the skin to help prevent wrinkles and functions as a protective antioxidant,” says Abeyta. “It's also great for hydrating both skin and hair and helps prevent dehydration when taken by mouth, as it contains loads of electrolytes. Coconut also helps control dandruff.”

Cucumber

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Cucumber is a natural anti-inflammatory vegetable that can calm and soothe skin. “Plus, it is loaded with antioxidants and nutrients such as vitamin C and folic acid, which help reduce swelling and puffiness,” she adds. “Vitamin C helps stimulate new cell growth, and folic acid helps fight environmental toxins that can make your skin look tired or age prematurely. When combined, these help your skin look firmer and healthier. Cucumber can also help reduce breakouts as it can help cleanse the skin and tighten pores.”

Green Tea

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Green Tea is high in antioxidants, such as Vitamin C, and has anti-aging benefits that help fight free radicals to protect your skin from environmental stressors that can damage and age it. “It also contains Vitamin A, which is known to help improve the skin’s texture, and Vitamin B, which helps reduce redness. Plus, it has soothing properties and will help brighten the skin,” Abeyta explains.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Nuts

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Nuts such as walnuts and almonds not only help strengthen the skin cell barrier but also the natural oil barrier of the skin, which ultimately helps prevent sun damage. “Because they contain antioxidants, vitamins, and healthy fats, they will help reduce the appearance of fine lines and wrinkles and skin pigmentation while improving the overall appearance of the skin,” she explains.

Olive Oil

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Olive oil contains four major antioxidants, which allow it to work as a cleanser and moisturizer. “Among these antioxidants are Vitamins A and E. Vitamin E has anti-aging benefits because it helps restore skin elasticity, reducing wrinkles,” Abeyta maintains.

Pumpkin

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Pumpkin is loaded with beta-carotene, a powerful antioxidant. “This converts to Vitamin A which helps prevent wrinkles and keep your skin youthful and moisturized. This is the perfect food if you are experiencing dry skin. Pumpkin is also loaded with Vitamin C, another antioxidant that protects collagen and boosts our immune systems,” says the expert.

Spinach

Fresh spinach leaves in bowl on rustic wooden table. Top view.Shutterstock

Spinach is high in Vitamin C, which is essential for collagen production, and Vitamin A, which is vital for combatting inflammation and promoting cell turnover, which is essential for anti-aging. “Spinach is also rich in beta-carotene, which allows proper moisture retention in the skin to help fight wrinkles while removing dead skin cells for healthier, brighter skin,” Abeyta maintains.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Sweet Potatoes

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“Sweet potatoes contain 200% of the recommended daily value of Vitamin A, which helps promote the growth of new skin cells and increases the rate at which this happens, leaving you with vibrant skin,” says Abeyta. Also, from one sweet potato, you’ll get three grams of fiber, which keeps your digestive tract healthy. “A functioning digestive tract can help keep breakouts to a minimum.”

Tomatoes

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Tomatoes are rich in vitamins A, B, C, K, alpha and beta-carotene, lutein, and lycopene. “Lycopene is especially beneficial because it’s a carotenoid with a powerful anti-cancer effect. These are all great antioxidants that help the skin maintain healthy collagen and reduce the risk of skin damage,” she claims.

Turmeric

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“Turmeric has brightening and anti-inflammatory properties, which help with melasma and inflamed acne. It will also help soothe and even out the skin, boost collagen production, and help with hyperpigmentation. Because it contains curcumin, a potent antioxidant, it will help neutralize free radicals that damage skin cells and contribute to aging,” Abeyta tells us. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.