Whether you are a committed powerlifter or relatively new on your fitness journey, we all want to look our best for summertime. Losing weight can seem like an uphill battle, but with natural fat burners it doesn’t always have to be.
Some of the best steps you can take toward weight loss are relatively easy and small steps, like making informed drink choices and substituting high-calorie foods with healthier, lower-calorie, metabolism-boosting options. If you are wondering how to lose weight fast, you’ve come to the right spot.
In this article, you’ll find five simple, affordable, delicious beverages that you can easily prepare and drink to reduce belly fat in 4 days while providing energy and stimulating your metabolism.
Can Drinks to Reduce Belly Fat in 4 Days Actually Be Healthy?
If drinks like soda and fruit juice can increase belly fat, then low-calorie drinks with fat-burning properties can get rid of it, too. These safe, natural drinks are known to have properties that can assist in weight loss and fat burning (a.k.a. lipolysis) when used in the right ways. The underlying principle here is that they are not a cure-all but, rather, can be helpful tools in the larger toolkit of your healthy lifestyle and weight loss goals. Let’s explore these five great drinks to help you lose weight:
1. Green Tea
Tea is the most consumed beverage globally, and with good reason. It has a long history of cultivation in East Asia spanning thousands of years and has spread to all corners of the globe, where it now enjoys celebrity status.
Of all the beverages mentioned in this article, green tea has the most peer-reviewed research backing up its many health benefits, which address a wide variety of ailments and conditions.1
Green tea is known to assist in the prevention of cancer and cardiovascular diseases; can help lower cholesterol; and has anti-inflammatory, anti-arthritic, antibacterial, antiviral, and antioxidant properties, among others.1
Specifically, green tea is rich in catechins. Catechins are naturally-occurring types of antioxidants, and they can be found in flavonoids and flavor compounds. In recent studies, catechins have been found to have fat-burning (thermogenic) effects.
In addition, green tea contains a moderate amount of caffeine and is virtually calorie-free. While green tea contains less caffeine than black tea, it boasts more antioxidants and catechins.
- Green tea aids in reducing belly fat.
Caffeine is a vasodilator, or a compound that expands your blood vessels and can improve circulation while delivering that familiar boost of energy. For that reason, the energy boost from tea can translate into you possibly extending or prolonging your daily workout, thereby assisting your weight loss goals and reducing belly fat.
Black tea contains on average 2-4 times as much caffeine as green tea. Coffee contains more caffeine than tea, but those added sugars, milk, creamers, and artificial flavorings can work against your attempts to shed belly fat.
However, caffeine can curb the appetite, keep you from feeling hungry, and help you shed belly fat by making your body think it’s full when it’s actually burning fat. Feeling full generally leads to eating less. If you’re looking for a beverage that can help decrease belly fat in just four days, consider swapping a carb-heavy snack for a cup of green tea. Not only will it leave you feeling equally satiated with far fewer calories, but it also boosts your metabolism.
Unique to green tea, however, is its catechin composition, which is the secret to its fat burning properties. One catechin in particular, known as (-)-epigallocatechin-3-gallate (or EGCG for short) has been examined in numerous double-blind, placebo-controlled studies assessing weight loss over time. One study determined that EGCG helps stimulate cell energy expenditure in the mitochondria, the power plant of the cell, so to speak, and also boosted fat oxidation.2
This suggests that increased energy, in conjunction with thermogenic fat oxidation, can be a one-two-combo for weight loss efforts when you drink green tea. While research continues on the health benefits of green tea, its catechin, antioxidant, and caffeine content have enough research backing their usefulness for weight loss and shedding excess belly fat.
- Tips on Preparing Tea
Never use boiling water directly on green tea, as it leads to over-steeping and can make the tea unpalatably bitter. Instead, try starting your day first thing with a cup of green tea steeped with purified water at about 170 degrees Fahrenheit for 2-3 minutes. Many loose leaf green tea varieties can be steeped multiple times.
It is also worth mentioning that “tea” refers to one and only one plant, the Camelia sinensis plant, and can only be green, white, black, Oolong, yellow, or pu’erh, depending on its degrees of processing and fermentation.
There are plenty of terrific herbal infusions out there, though they are not technically called “tea.” These include ginger, tulsi (holy basil), peppermint, fennel, and cumin, all of which are known for aiding digestion and facilitating metabolic processes.
If you already know and love green tea, or even if you don’t, why not also experiment with dissolving or steeping ginger and cumin with your tea, or alone in a cup of hot water, adding a dash of honey, and assessing the effects for yourself.
As always, if you have underlying medical conditions, are unsure if green tea is the trick for you, or have adverse reactions to drinking it, please stop and immediately consult your physician.
2. Cinnamon, Honey, & Lemon in Anything
We have explored some of the benefits of honey and lemon as an easy home remedy to reduce weight, and we know that cinnamon can reduce blood triglycerides, aid in digestion, and help reduce cholesterol, among other health benefits. This trifecta not only tastes delicious, but also features a blend of ingredients that work together to effectively slim down belly fat in just four days.
Plus, you can put these in all sorts of drinks.
- Cinnamon, honey, and lemon contribute to weight loss.
Cinnamon has natural antibacterial and antioxidant properties, and in studies has been observed to help regulate blood glucose in diabetic patients.3 Other studies have shown that polyphenols found in cinnamon can decrease the absorption of glucose by the small intestine and can lead to a reduction in cholesterol levels. High levels of sugar in your diet might be responsible for some of the visceral belly fat you’re trying to eliminate. Cinnamon may help lower the amount of sugars absorbed into the bloodstream, and can therefore assist in the reduction in belly fat.
Honey is naturally free from fat, sodium, and cholesterol, and has a myriad of antimicrobial properties. As a natural sweetener that is in fact sweeter than sugar, it takes less of it to achieve the same level of sweetness in drinks like tea or coffee, or in food items where you might add sugar instead. Like green tea, flavonoids and polyphenols are the active antioxidants in honey, and are proven to help improve gastrointestinal distress, diarrhea, and even certain cancer treatments.4
Lemons are packed with vitamin C and citric acid, and that acidity can help promote a feeling of fullness while increasing metabolic function. Lemons are effective in appetite regulation, modest weight loss, and triglyceride reduction, as well as rich in vitamins.5
- Cinnamon, Honey, and Lemon Recipe
A good tip is to always try to source your honey as locally and organically as you can. Lots of honey on the market has added sugars and imposter sweeteners flying under the radar. Those will work against you, and do not possess any of the beneficial effects of pure, natural bee’s honey.
In a cup of warm water, add two to three tablespoons of honey, a teaspoon of ground cinnamon, and the juice of half a lemon to taste. Mix thoroughly and enjoy warm on an empty stomach or before bed.
And if variety is indeed the main spice of your life, consider adding a dash of ground cayenne pepper for an extra kick. Cayenne is full of capsaicin, which gives it the characteristic heat and is known to promote improved circulation, increase metabolism, and greatly assist in lipolysis.
Cinnamon, honey, and lemon are common, affordable, and easy to combine into something healthy and delicious.
3. Apple Cider Vinegar
Apple cider vinegar has gained popularity in recent years, and while there are studies that show it does have a part to play in weight loss, that part may still be minor, as study results have not been consistent among diverse populations.6 That being said, apple cider vinegar is a powerful acid that can offer you millions of probiotic organisms and can help balance your stomach’s acidity levels if you struggle with constipation, bloating, and high water retention. As with any health beverage, moderation is key. Apple cider vinegar contains acetic acid, which can damage tooth enamel and cause other discomfort if it is not watered down.
- Apple cider vinegar is said to help shed belly fat.
Now we’re addressing the contentious issue with apple cider vinegar: its effectiveness in weight loss. There has been research that shows apple cider vinegar can lead to a decrease in fat deposition in rats and mice, and while studies with human subjects do show some modest weight loss and lower triglyceride levels than a placebo control group, more research is needed to definitively assess apple cider vinegar’s comprehensive health effects.7
- How to Prepare ACV
The key with ACV is diluting it, or watering it down, as it can damage tooth enamel, cause heartburn, and irritate the throat and vocal cords in some people. Apple cider vinegar is best taken as a vinaigrette on a salad, or diluted in warm water. Add some ginger, or add the ACV to your cinnamon, honey, lemon drink mentioned above for an extra fat-burning kick. Or add a shot to a large container of water, refrigerate it overnight, and drink it first thing in the morning. Experiment to find out where apple cider vinegar fits best in your day, and be sure to consult a doctor with any concerns.
4. Black Coffee
Second to tea, coffee is the next most-consumed drink in the world. It contains significantly more caffeine than green tea and can also be a key player in your weight loss regimen when combined with healthy habits and exercise. If you drink it black without any added sugar, creamers, or flavors, coffee can be a great metabolism booster and energy lifter, ultimately becoming an ally in your efforts to slim down in 10 days.
Moderate amounts of caffeine can stimulate cognitive and physical performance and leave you energized for longer. Similar to tea, coffee can make you feel full while eating less and giving yourself a caffeinated boost. Coffee’s hunger suppressing qualities make it a good substitute when you might otherwise reach for something higher in calories or sugar, like fruit juice or energy drinks.
Coffee has well-studied antioxidant properties and has been linked to reduced risk of type 2 diabetes and cardiovascular disease, as well as longer life expectancy and heart health in some populations.8, 9 Additional studies have found that green (unroasted) coffee extract can greatly encourage weight loss in some people.10 If black coffee doesn’t quite whet your whistle, try green coffee, or consider mindfully adding some healthy, low-calorie options like almond milk, honey, spirulina, turmeric, ginger powder, or even beet root powder for an extra health and flavor kick.
5. Infused Water
Don’t underestimate the importance of water as a tool for trimming belly fat within just four days. Staying hydrated is not only a hugely important thing to do in general but especially if you are trying to reduce belly fat and lose weight. It can help your body oxidize fat more efficiently while leaving you fuller for longer. Drinking a tall glass of water before a meal can help you achieve a feeling of fullness without overeating and gives your cells what they need to achieve lipolysis effectively. Drinking cold water also actually boosts your energy expenditure, as it requires more calories to digest something cold than something warm, so you can be burning calories while in a resting state.11 It doesn’t get better than that.
- How to Prepare Infused Water
Infusing your water is not just enjoyable, but can impart health benefits and help you in your quest to shed that belly fat. Slice up a cucumber and add the pieces to a big container of water. Let it refrigerate overnight. Like pineapple, cucumber contains fiber, which can suppress appetite, regulate the bowels, and lead to a feeling of fullness, too, thereby preventing overeating, which can be a main cause of increased belly fat.
Herbs like mint, cumin, and ginger also have energizing yet soothing digestive properties, and their health benefits have been well documented. As with cucumber, add your mint, cumin, or ginger to a container of water the night before, and let it infuse in the fridge all night. Starting your day with a glass of cucumber water, ginger-water, or mint-water is a great, clean way to get your stomach in fat burning mode. Add some lemon juice for a virtually-calorie-free shot of citric acid and vitamin C. Drink a tall glass of this before and after every meal and see if you notice any changes in four days. And if you’re a fan of soda and are looking to keep that carbonated fizziness in your diet, simply try sparkling water or club soda with all of the above infusions. It’s like soda but simpler without calories and artificial ingredients. If you’re wondering if Mio is bad for you, it’s best to stick to infused water or use products like Mio in moderation.
It is important to note that simply drinking these concoctions isn’t the complete answer, though staying hydrated is known to have an effect on weight loss for two big reasons. Cells require lots of water for lipolysis, the breakdown of fat in the body. The more water you provide to your cells (within reason), the better they are able to function.
Additionally, in order to lose weight, you may need to restrict your calorie intake in addition to exercise. If you are a person who enjoys high-calorie beverages like soda, juice, milk, or beer, consider a simple, health-conscious substitute noted above from time to time. By decreasing your calorie intake, staying hydrated, and giving yourself some metabolism-boosting ingredients, you can start to see weight loss results in as little as four days. Just don’t forget to keep exercising and maintaining your other healthy habits of both body and mind!
Things To Consider When Using Weight Loss Drinks
All of the drinks listed here contain common, fairly inexpensive, and largely accessible ingredients. That kind of metaphorically sweetens the deal.
Of course, if you have any underlying health concerns or want an expert opinion tailored to your personal health and conditions, consult with your doctor, as some of these totally safe drinks can have adverse side effects when taken with certain medications or with certain medical ailments.
You don’t have to jump on any dietary bandwagons, but you will want to maintain a comprehensively healthy lifestyle, of which these drinks are just a part. These weight loss drinks are a great place to start and can add some spice and variety to your water bottle or refrigerator while pushing you in the direction of shedding belly fat. Mix and match and find these natural fat burners for a perfect drink to reduce belly fat in 4 days or less.
References
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2Khan, N., & Mukhtar, H. (2018). Tea Polyphenols in Promotion of Human Health. Nutrients, 11(1), 39. <https://doi.org/10.3390/nu11010039>
3Maierean, S., Serban, M. C., Sahebkar, A., et al. (2017) The Effects of Cinnamon Supplementation on Plasma Lipid Concentrations: A Systematic Review and Meta-Analysis. Journal of Clinical Lipidology. <https://doi.org/10.1016/j.jacl.2017.08.004>
4Samarghandian, S., Farkhondeh, T., & Samini, F. (2017). Honey and Health: A Review of Recent Clinical Research. Pharmacognosy research, 9(2), 121–127. <https://doi.org/10.4103/0974-8490.204647>
5Shetty, P., Mooventhan, A., & Nagendra, H. R. (2016). Does short-term lemon honey juice fasting have effect on lipid profile and body composition in healthy individuals? Journal of Ayurveda and integrative medicine, 7(1), 11–13. <https://doi.org/10.1016/j.jaim.2016.03.001>
6McDonald IV, E. (2018, August 23) Debunking the health benefits of apple cider vinegar. <https://www.uchicagomedicine.org/forefront/health-and-wellness-articles/debunking-the-health-benefits-of-apple-cider-vinegar>
7Shmerling, R. (2020, October 29). Apple cider vinegar diet: does it really work? <https://www.health.harvard.edu/blog/apple-cider-vinegar-diet-does-it-really-work-2018042513703>
8Harvard School of Public Health. (n.d.) The Nutrition Source: Coffee. <https://www.hsph.harvard.edu/nutritionsource/food-features/coffee/>
9Poole, R., Kennedy, O. J., Roderick, P., et al. (2017). Coffee consumption and health: umbrella review of meta-analyses of multiple health outcomes. BMJ (Clinical research ed.), 359, j5024 <https://doi.org/10.1136/bmj.j5024>
10Onakpoya, I., Terry, R., & Ernst, E. (2011). The use of green coffee extract as a weight loss supplement: a systematic review and meta-analysis of randomised clinical trials. Gastroenterology research and practice, 2011, 382852. <https://doi.org/10.1155/2011/382852>
11Thornton S. N. (2016). Increased Hydration Can Be Associated with Weight Loss. Frontiers in nutrition, 3, 18. <https://doi.org/10.3389/fnut.2016.00018>