How to Lose Belly Fat Overnight? (15 Fat Burning Hacks)

Weight Loss & Diets | Written by Nathan | Updated on 19 December 2021

We get it, It’s an emergency and you need to learn how to lose belly fat overnight! Spontaneous beach trip tomorrow? An unplanned date? Though you won’t shed 10 pounds in a single night, you can cut some belly fat, reduce bloating, and prevent fluid retention for a flatter stomach in the morning. Not only that, but you might also find it easier to go to the bathroom when you wake up!

Whatever the event, try these 15 fat-burning hacks and tips to find out how you can awaken to a slimmer, tighter stomach!

1. Green Tea & Honey

Green tea is the perfect drink to rev up your metabolism and it’s especially beneficial as soon as you wake up. This beverage is rich in antioxidants like catechin, which increases the rate at which your body burns fat and improves exercise performance (this will come in handy later!) [1].

It also contains caffeine, acting as a natural appetite suppressant so you can control your cravings all through the day and get skinny fast [2]. Plus, both the refreshing taste of green tea and the caffeine freshen you up in the morning, so you likely won’t miss your sugary cup of coffee.

Go down to the grocery store, and you’ll probably find multiple varieties of green tea. If it tastes too bitter for your liking, you can always add some honey to sweeten it up. Honey is a natural sweetener with no fat, sodium, or cholesterol, so it’s the perfect way to make your tea more palatable.

2. Shed Belly Fat With a Protein Heavy Breakfast

After your morning tea, try to include as much protein as you can in your breakfast. Breakfast is the most vital meal of every day – even more so when you’re figuring out how to lose belly fat overnight! A filling breakfast can prevent hunger pangs till dinnertime.

Eggs, protein smoothies, lean protein, oatmeal, flaxseeds, chia seeds, and sugar-free yogurt are excellent options for a high-protein breakfast. Having enough protein will fill you up faster and keep you satiated for longer, so you end up snacking less throughout the day.

People who up their protein intake to just 30% of their total calories end up consuming 441 calories less on average, experiencing more weight loss, so be sure to fill yourself up [3]! It’ll also help you recover from any exercise you perform afterward. Don’t overeat, though, and try not to include too much artificial (added) sugar because…

3. Limit Artificial Sugar for Weight Loss

Artificial sugar gives you never-ending cravings for sweet treats! Sugar is addictive since it activates the pleasure receptors in the brain, but while you might feel good after eating it, it’s ineffective for losing belly fat, and your gut won’t thank you tomorrow.

A single tablespoon of sugar has about 50 calories, and most desserts use significantly more than a single tablespoon, so they’re incredibly calorie-dense and hinder weight loss. Not only that, it causes irregular insulin spikes, which mess up your satiety response and make you crave food even when you should be satiated.

The American Heart Association recommends that you only eat 24-36 grams of added sugar a day [4]. A high-sugar diet correlates with higher amounts of belly fat [5], while added sugar also promotes the propagation of harmful bacteria in your gut and may make you gassy and bloat you up. 

Try to limit added sugar during the day so your body can work its magic overnight.

4. Eat a Light Salad for Lunch

Your breakfast should keep you full for a while so that you can make a big, filling bowl of salad for lunch with foods like lettuce, tomatoes, spinach, kale, cucumbers, onions, cabbage, bell peppers, olives, avocados, etc. Any combination of these foods and other non-starchy veggies gives you a low-calorie, high-fiber meal.

The fiber in fibrous foods keeps you satiated for a long time and aids in good digestion and weight loss. If your belly looks rounder because of constipation, this salad should help next time you pay a visit to the toilet! Most of these foods contain soluble fiber, which becomes a gel-like substance in the stomach and prevents hunger pangs – a 10-gram increase in fiber can up weight loss by 3.7% [6].

You can also eat a large amount of salad recipes without adding too many calories to your roster. For the dressing, check the label and use a low-calorie store-bought dressing, squeeze a lemon on top, or use some balsamic vinaigrette instead of something calorie-dense like ranch. 

Lemon speeds up fat burning and vinegar discourages fat storage, so either dressing is a great choice [7] [8]. 

5. Sip on Warm Water

You’ve covered breakfast and lunch, but despite all the protein and fiber in the world, you may still feel bloated if you don’t drink enough water. When you’re dehydrated, your body retains fluids and stores them between the cells, swelling up your belly and creating fluid retention.

While drinking more water to get rid of water may sound counterintuitive, it’s the most effective way to fight fluid-induced bloating. When you drink enough water, your body relaxes and lets go of excess fluid through urine or sweat, slimming down your belly without having to reduce fat. You might even see a weight loss of a couple of pounds!

Warm water can help with constipation and increase body temperature, encouraging it to burn belly fat. Still, water at any temperature is good for you since it encourages your body to flush out toxins and waste. 

Try to have 8-10 glasses of warm water during the day right up until you go to bed. You can set hydration reminders on your phone or use an app to remind you to drink water before meals since it can fill up your belly and make you naturally consume fewer calories [9]. 

6. Avoid Alcohol & Soda

Both alcohol and fizzy drinks dehydrate your body and promote fluid retention, bloating up your belly. Too much alcohol also makes you throw up, so you lose electrolytes vital for energy when exercising. 

This dehydration is why it’s common to drink lots of water when you’ve had too much alcohol since it restores the fluid and electrolyte balance in the body. Alcohol hinders weight loss since it’s also quite calorie-dense, and you can get carried away during a night of drinking, so it’s best to avoid it and sip on some seltzer water if you go out today.

Regular sodas are even higher in calories than alcohol while also containing a lot of added sugar, making them so sweet and addictive. These beverages not only make you crave more sweets and take up a significant part of your calorie budget, but the carbonation also gives your gas and a bloated belly.

Diet sodas will also bloat your belly due to carbonation, and since they activate the same areas of the brain as regular drinks, they may make you crave sweets, too [10]. The same goes for any beverages with added sugar, including commercial fruit juices.

Wondering how to lose belly fat overnight? Instead of sugary beverages, you can sip on healthier, more beneficial drinks that promote belly fat loss.

7. Sip on Fat-Burning Beverages

If you’re giving up sugary sodas for the day, what can you drink to satisfy your juice or soda cravings? If regular water is too dull for your taste, sip on these drinks to boost your metabolism while quenching your thirst:

  • Lemon-infused water – Zero-calorie drink with the refreshing taste and fat-burning properties of lemon and water’s hydration.
  • Kombucha – A mixture of black tea, fruit, and spices containing probiotics that relieve indigestion and bloating.
  • Ginger and chamomile tea – Combines ginger, an antioxidant that helps stabilize blood sugar levels and promotes thermogenesis or fat burn [11], and chamomile, a herb that relaxes your body.
  • Seltzer or sparkling water – Gives you the feeling of a carbonated drink without the sugar and calories, so it’s perfect if you’re used to drinking sodas every day.
  • Protein smoothie – Made with water, protein powder, honey, fruits like banana and blueberries, and other ingredients of your choice like chia and flaxseeds, it gives you a constant supply of protein and fiber without too many calories.

8. Take a Walk Around the Block

While doctors recommend getting in at least 10,000 steps a day for heart health, even taking a couple of short walks is a good start [12]. Try to take 3-4 walks of about 10-15 minutes each, walking as fast as you can manage. 

The rapid pace means you’ll cover more distance in less time and burn more calories. Visceral belly fat primarily affects your cardiovascular health, but walking keeps your heart healthy [13]. It also kickstarts your metabolism while increasing your stamina, so it’s a win-win in any case.

Try timing one of the walks before breakfast and one after dinner to lose belly weight. The early morning stroll will burn fat as your body won’t have carbs to burn for energy, and the after-dinner walk will aid with digestion, so you don’t wake up gassy and bloated.

You can even pace around your house if you prefer not to go outside! Download a pedometer app if you want to track your steps, too, and get moving!

9. Get Some Cardio in

If you want to wake up with a slimmer belly and are eager to know how to lose belly fat overnight, try to burn more calories than you consume during the day. While this may be hard to do with just dietary changes, adding cardio exercises will increase fat burn.

Any form of cardio works for weight loss – walking, jogging, running, skipping rope, swimming, cycling, etc. Aerobic exercise can boost your metabolism for up to 14 hours and promotes fat burn [14].

10. Do a Few Ab Exercises to Burn Fat Overnight

The abs are the corset of your body – if you tighten the abs, they pull in and shape your belly and back. Besides, strong abs also promote good posture, which can make your stomach look flatter without losing any weight. 

Ab exercises strengthen your core muscles and pull your belly inwards. If you do some ab movements today, you might start seeing results in the morning! Even if you don’t, you’ll feel stronger and be in a better mood because of the endorphins or feel-good chemicals released during exercise.

These exercises also help you burn more calories for weight loss and gain muscle mass. More muscle means more fat burn – a pound of muscle takes more energy to sustain than a pound of fat, which increases your resting metabolic rate (the number of calories you burn at rest). 

Some ab movements that target both the upper and lower abs, as well as the waist, include:

  • Sit-ups
  • Crunches
  • Bicycle crunches
  • Planks
  • Plank jacks
  • Russian twists
  • Alternating leg-raises
  • Butterfly kicks
  • Plank twists
  • Roll-ups

Try to do 10 minutes of any ab exercises you can, and you’ll feel the difference in the morning.

11. Have an Early, Nutritious Dinner

After a day of exercise and weight loss, you’ll want to eat protein for recovery. It’s best for dinner to include some lean protein – foods like chicken breast, turkey breast, salmon, tuna, or plant-based protein – along with wholesome carbs. These foods include whole-grain pasta, brown bread, brown rice, oats, etc. 

Whole-grain carbs contain fiber and don’t cause insulin spikes like refined carbs. This combination will keep you full till the morning and prevent midnight snacking.

Having an early dinner will give your body more time to digest food before you go to sleep, reducing the chances of you waking up with constipation and a bloated belly. It also means that you can pace around the house or take a walk after dinner, further aiding digestion.

Don’t eat food that bloats your belly at dinner, even if it’s nutritious. If veggies bloat you, opt for some brown rice instead. If your belly feels heavier after eating pasta, grill some vegetables or make a toast with brown bread.

12. Drink Apple Cider Vinegar After Dinner

Apple cider vinegar with warm water is the perfect post-dinner drink for weight loss. Yes, it might not taste delicious, but you can always add some honey to sweeten the deal. 

Acetic acid, one of the integral compounds in vinegar, is an anti-inflammatory agent that keeps you satiated for a long time, curbing late-night cravings [15]. It also discourages fat storage and regulates insulin levels, meaning you feel hungry less often and gain less fat [8][16].

13. Take a Probiotic Before Bedtime

While apple cider vinegar reduces fat storage, probiotics restore the balance of good bacteria in your gut, promoting healthy digestion and alleviating constipation [17]. This effect makes sure that you feel less bloated and your stomach looks flatter by the morning.

The lactic acid in probiotics might also improve your weightlifting and other exercise performance since it’s produced in the muscles during strenuous, vigorous exercise, strengthening them so you can go on exercising for a longer time [18].

You can either eat a cup of unsweetened Greek yogurt before bed or find a probiotic drink at your local grocery store – they usually taste great!

14. Hot Showers Promotes Stress-Free Sleep

Taking a warm or hot shower before you go to bed relaxes the body and reduces cortisol levels. Cortisol is the stress hormone, so you can fall asleep faster and get deeper, better sleep when it leaves your bloodstream. Longer, better sleep also means less stress and cortisol in your blood.

People who are chronically stressed constantly have cortisol in their bloodstream. While it reduces appetite short-term, it throws off the balance of the hunger hormones ghrelin and leptin, and creates hunger pangs if it remains in your blood for a while [19].

Besides, a hot shower also brings up the body’s core temperature and increases the rate it burns fat. Apart from that, you don’t have to take a shower on cold winter mornings if you’ve already had one at night!

15. Don’t Sleep Too Warm

Finally, you can try making your room colder to burn some extra calories and sleep more restfully. Don’t get so cold that you’re shivering and wake up with a stuffed nose – just be sure it’s a little chilly before you snooze.

Your body will work through the night to keep your body’s core temperature at an average level, fighting against the cold. This process is called thermogenesis and consumes more calories than remaining very toasty and warm [20].

How Do I Lose Belly Fat ASAP?

Figuring out how to lose belly fat quickly is a numbers game – calories in < calories out. As long as you reduce the number of calories you eat and work on burning more, you will reduce some belly fat and wake up a little slimmer in the morning. These tips aim to boost your metabolism, curb the calories, and burn more to maximize fat loss while simultaneously getting rid of bloating, gas, and water retention, so your belly looks as tight as possible.

Consult a doctor before trying this guide if you have any medical conditions. Otherwise, keep up your motivation for just one day and night, and you’ll see that you now know how to lose belly fat overnight and can reap your reward!

References

[1] Hursel, R., Viechtbauer, W., & Westerterp-Plantenga, M. S. (2009). The effects of green tea on weight loss and weight maintenance: a meta-analysis. International journal of obesity (2005), 33(9), 956–961. https://pubmed.ncbi.nlm.nih.gov/19597519/ 

[2] Mayo Clinic. (2020, March 20). Caffeine: Can it help me lose weight? Mayo Clinic. Retrieved December 15, 2021, from https://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/caffeine/faq-20058459 

[3] Weigle, D. S., Breen, P. A., Matthys, C. C., Callahan, H. S., Meeuws, K. E., Burden, V. R., & Purnell, J. Q. (2005). A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. The American journal of clinical nutrition, 82(1), 41–48. https://pubmed.ncbi.nlm.nih.gov/16002798/ 

[4] American Heart Association. (2021, November 2). Foods Containing Added Sugars. American Heart Association. Retrieved December 15, 2021, from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars 

[5] Stanhope, K. L., & Havel, P. J. (2009). Fructose consumption: considerations for future research on its effects on adipose distribution, lipid metabolism, and insulin sensitivity in humans. The Journal of nutrition, 139(6), 1236S–1241S. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3151025/ 

[6] Hairston, K. G., Vitolins, M. Z., Norris, J. M., Anderson, A. M., Hanley, A. J., & Wagenknecht, L. E. (2012). Lifestyle factors and 5-year abdominal fat accumulation in a minority cohort: the IRAS Family Study. Obesity (Silver Spring, Md.), 20(2), 421–427. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3856431/ 

[7] Shetty, 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://www.ncbi.nlm.nih.gov/pmc/articles/PMC4910284/ 

[8] Yamashita H. (2016). Biological Function of Acetic Acid-Improvement in Obesity and Glucose Tolerance by Acetic Acid in Type 2 Diabetic Rats. Critical reviews in food science and nutrition, 56 Suppl 1, S171–S175. https://pubmed.ncbi.nlm.nih.gov/26176799/ 

[9] McKiernan, F., Houchins, J. A., & Mattes, R. D. (2008). Relationships between human thirst, hunger, drinking, and feeding. Physiology & behavior, 94(5), 700–708. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2467458/ 

[10] Shmerling, R. H. (2021, March 22). Zero weight loss from zero calorie drinks? Say it ain’t so. Harvard Health. Retrieved December 15, 2021, from https://www.health.harvard.edu/blog/zero-weight-loss-from-zero-calorie-drinks-say-it-aint-so-2021032222204 

[11] Mansour, M. S., Ni, Y. M., Roberts, A. L., Kelleman, M., Roychoudhury, A., & St-Onge, M. P. (2012). Ginger consumption enhances the thermic effect of food and promotes feelings of satiety without affecting metabolic and hormonal parameters in overweight men: a pilot study. Metabolism: clinical and experimental, 61(10), 1347–1352. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3408800/ 

[12] Rieck, T. (2020, March 23). 10000 steps a day: Too low? Too high? Mayo Clinic. Retrieved November 26, 2021, from https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/10000-steps/art-20317391 

[13] Murtagh, E. M., Murphy, M. H., & Boone-Heinonen, J. (2010). Walking: the first steps in cardiovascular disease prevention. Current opinion in cardiology, 25(5), 490–496. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3098122/ 

[14] Knab, A. M., Shanely, R. A., Corbin, K. D., Jin, F., Sha, W., & Nieman, D. C. (2011). A 45-minute vigorous exercise bout increases metabolic rate for 14 hours. https://pubmed.ncbi.nlm.nih.gov/21311363/ 

[15] Beh, B. K., Mohamad, N. E., Yeap, S. K., Ky, H., Boo, S. Y., Chua, J., Tan, S. W., Ho, W. Y., Sharifuddin, S. A., Long, K., & Alitheen, N. B. (2017). Anti-obesity and anti-inflammatory effects of synthetic acetic acid vinegar and Nipa vinegar on high-fat-diet-induced obese mice. Scientific reports, 7(1), 6664. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5532206/ 

[16] Fushimi, T., & Sato, Y. (2005). Effect of acetic acid feeding on the circadian changes in glycogen and metabolites of glucose and lipid in liver and skeletal muscle of rats. The British journal of nutrition, 94(5), 714–719. https://pubmed.ncbi.nlm.nih.gov/16277773/ 

[17] Panahi, S., & Tremblay, A. (2016). The Potential Role of Yogurt in Weight Management and Prevention of Type 2 Diabetes. Journal of the American College of Nutrition, 35(8), 717–731. https://pubmed.ncbi.nlm.nih.gov/27332081/ 

[18] Cairns S. P. (2006). Lactic acid and exercise performance : culprit or friend?. Sports medicine (Auckland, N.Z.), 36(4), 279–291. https://pubmed.ncbi.nlm.nih.gov/16573355/ 

[19] Baudrand, R., & Vaidya, A. (2015). Cortisol dysregulation in obesity-related metabolic disorders. Current opinion in endocrinology, diabetes, and obesity, 22(3), 143–149. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4517681/ 

[20] Belluz, J. (2019, December 23). Do you burn more calories exercising in the cold? Here’s what the science says. Vox. Retrieved December 15, 2021, from https://www.vox.com/2017/12/23/16774320/exercise-in-cold-burn-more-calories

About the Author

Nathan

Nathan has been a fitness enthusiast for the past 12 years and jumps between several types of training such as bodybuilding, powerlifting, cycling, gymnastics, and backcountry hiking. Due to the varying caloric needs of numerous sports, he has cycled between all types of diets and currently eats a whole food diet. In addition, Nathan lives with several injuries such as hip impingement, spondylolisthesis, and scoliosis, so he underwent self-rehabilitation and no longer lives with debilitating pain.