What Do You Drink at Night to Get Rid of Belly Fat?

December 8, 2025 •

4 min read

Over 40% of adults globally are overweight or obese, with many searching for a way to tackle stubborn belly fat. While no drink can magically melt fat overnight, certain nighttime beverages can complement a healthy lifestyle by boosting metabolism, curbing cravings, and improving sleep quality, all of which are critical for weight management.

Quick Summary

Several nighttime beverages can support overall weight management and help combat belly fat. Options like protein shakes, green tea, chamomile tea, and turmeric milk work by boosting metabolism, enhancing digestion, promoting restful sleep, and curbing late-night cravings. The key is to choose low-calorie, metabolism-friendly drinks to complement a balanced diet and regular exercise.

Key Points

Prioritize Sleep: Adequate rest is crucial, as sleep deprivation increases cortisol (stress hormone) and affects ghrelin and leptin (hunger hormones), contributing to belly fat.
Choose Low-Calorie Options: Swap high-sugar beverages for low-calorie drinks like herbal teas, which prevent unnecessary calorie intake and late-night snacking.
Consider Casein Protein: A slow-digesting casein protein shake before bed can promote muscle recovery, boost metabolism, and increase satiety, helping to curb nighttime hunger.
Enjoy Anti-Inflammatory Teas: Chamomile and turmeric milk both have anti-inflammatory properties. Chamomile aids relaxation for better sleep, while curcumin in turmeric helps regulate metabolism.
Incorporate Digestion-Friendly Drinks: Ginger and lemon water can aid digestion, reduce bloating, and help flush toxins, which is essential for overall metabolic health.
Dilute Apple Cider Vinegar: A diluted ACV drink can help with appetite and blood sugar regulation, but it must be consumed well before bedtime to protect your tooth enamel and digestive tract.

For many, the quest to lose weight, particularly the stubborn visceral fat around the abdomen, involves focusing on diet and exercise. However, what you consume in the hours before sleep can also play a significant, supportive role. Instead of high-sugar or caffeinated drinks that can disrupt sleep and metabolism, consider these healthier, science-backed alternatives that aid your body’s natural processes overnight.

The Bedtime Drink Arsenal

Protein Shake

Drinking a protein shake before bed is an excellent strategy for weight loss and muscle maintenance. Your body slowly digests casein protein, a type found in dairy and many protein powders, providing a steady supply of amino acids throughout the night. This process helps in muscle recovery and keeps you feeling full, preventing late-night snack temptations. Muscle mass naturally boosts your metabolic rate, so supporting it even during sleep helps burn more calories. Opt for a low-sugar option, or make your own with a scoop of casein protein powder and water or milk.

Chamomile Tea

This herbal tea is a classic for relaxation and promoting restful sleep, a factor directly linked to weight management. Quality sleep helps regulate appetite hormones like ghrelin (which stimulates hunger) and leptin (which signals fullness). By calming the mind and reducing stress-related cortisol levels, chamomile tea can help reduce emotional eating and late-night cravings.

Green Tea (Decaffeinated)

Rich in antioxidants called catechins, decaffeinated green tea can stimulate metabolism and promote fat oxidation without disrupting sleep. While the effect is more pronounced during the day, a nightly cup can contribute to your overall metabolic boost. Ensure it's decaffeinated to avoid the stimulating effects of caffeine that can interfere with sleep.

Golden Milk (Turmeric Milk)

Golden milk, made with turmeric, warm milk, and spices like cinnamon and black pepper, is a powerful anti-inflammatory drink. The active compound in turmeric, curcumin, has been shown to reduce fat accumulation and aid in digestion. Warm milk provides tryptophan, which helps promote sleep, while the anti-inflammatory properties can support metabolic health.

Apple Cider Vinegar Drink

Some studies suggest apple cider vinegar (ACV) may aid weight loss by suppressing appetite and helping regulate blood sugar levels. Mixing 1-2 tablespoons of ACV with a glass of warm water and a touch of honey can be a simple evening routine. However, consume this diluted at least 30 minutes before lying down to avoid acid reflux and protect tooth enamel.

Making the Best Choice for You

Choosing the right nightly beverage depends on your specific needs and sensitivities. Below is a comparison of some popular options.


Drink	Primary Benefit	Secondary Benefit	Best For	Considerations
Casein Protein Shake	Muscle preservation & satiety	Increased metabolism	Strength-training individuals seeking muscle support and hunger control.	Use low-sugar or unsweetened powder; high-calorie content if mixed with whole milk.
Chamomile Tea	Promotes restful sleep	Reduces stress-related cortisol & cravings	Anyone whose weight struggles are linked to stress, poor sleep, or emotional eating.	Naturally caffeine-free; gentle on the stomach.
Decaf Green Tea	Boosts metabolism & fat oxidation	High in antioxidants	General weight loss support; a healthier alternative to sugary drinks.	Opt for a decaffeinated version to avoid sleep disturbance.
Golden Milk (Turmeric)	Anti-inflammatory & metabolism boost	Aids sleep & digestion	Individuals seeking to reduce inflammation and enhance digestive health.	Tastes unique; may not be for everyone.
Apple Cider Vinegar Drink	Appetite suppression	Blood sugar regulation	Weight managers looking for appetite control before meals.	Must be diluted; avoid right before bed due to acidity.

Final Recommendations and Conclusion

No single drink is a magic bullet for belly fat. Sustainable and healthy weight loss is a holistic process encompassing a balanced diet, regular exercise, adequate sleep, and managing stress. Incorporating one of these evening beverages is meant to complement, not replace, these core healthy habits. For instance, prioritizing sleep by enjoying a cup of calming chamomile tea can directly impact your appetite and metabolic function. Similarly, a casein protein shake can help you avoid unhealthy late-night snacks, contributing to a lower overall calorie intake.

Before making any significant dietary changes, especially incorporating ingredients like apple cider vinegar or supplements, it is always recommended to consult a healthcare professional, such as a doctor or registered dietitian. They can provide personalized advice tailored to your health needs and ensure any new routine is safe and effective for you. Making informed choices about your nighttime drinks can be a simple, yet powerful, step toward achieving your weight management goals.

How to Make Your Nightly Drinks

How to Prepare Turmeric Milk

Warm one cup of milk (dairy or plant-based) on the stovetop.
Stir in 1/2 tsp of turmeric powder, a pinch of cinnamon, and a dash of black pepper (which helps with curcumin absorption).
Optionally, add a teaspoon of raw honey for sweetness after removing from heat.

How to Brew Chamomile Tea

Boil water and pour into a mug with a chamomile tea bag.
Allow it to steep for 5-10 minutes.
Remove the tea bag and enjoy the soothing drink.

How to Mix an ACV Drink

Mix 1-2 tbsp of raw, unfiltered apple cider vinegar with 8 oz of warm water.
Add a teaspoon of honey or a squeeze of lemon juice to improve the taste, if desired.
Drink with a straw to protect tooth enamel.

Key Lifestyle Factors

Remember, the best nighttime drinks are those that support your body's overall health and well-being. Good hydration throughout the day is also crucial, as is avoiding sugary sodas, energy drinks, and excessive alcohol, which can all negatively impact sleep and weight. A calm and well-rested body is better equipped to manage weight effectively.

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Frequently Asked Questions

While drinking water is crucial for overall hydration and can help boost metabolism slightly, it does not directly target belly fat. Drinking too much can interrupt sleep with frequent bathroom trips, so moderate intake is key. Staying well-hydrated throughout the day is more beneficial than over-hydrating right before bed.

Apple cider vinegar may aid in appetite control and blood sugar regulation, but there is no evidence that drinking it specifically at night offers a superior benefit for belly fat loss. It is most important to consume it diluted and not right before lying down to prevent acid reflux.

Decaffeinated green tea can contribute to your overall fat-burning efforts due to its metabolism-boosting catechins. However, it does not burn fat overnight on its own. It works best as part of a consistent healthy diet and exercise routine.

Casein protein is the best choice for a nighttime shake due to its slow-digesting nature. It provides a sustained release of amino acids overnight, supporting muscle repair and increasing satiety, which prevents late-night cravings.

Poor sleep quality significantly impacts hormones that regulate appetite, increasing ghrelin and decreasing leptin, which can lead to overeating and belly fat accumulation. Improving sleep with relaxing drinks like chamomile tea can help balance these hormones.

Yes, golden milk, or warm milk with turmeric and cinnamon, can be beneficial. Turmeric has anti-inflammatory properties that can help with metabolism, while warm milk provides comfort and can aid in sleep. Better sleep and reduced inflammation both support weight management.

You should avoid caffeinated beverages like coffee and black tea, as they can disrupt sleep, which is essential for hormone balance and metabolism. Also, steer clear of high-sugar drinks, sodas, and excessive alcohol, which add empty calories and can interfere with sleep and fat burning.