Green tea is the top contender for burning visceral fat due to its rich catechins (like EGCG) and caffeine, which boost metabolism and fat breakdown, with research showing it significantly reduces belly fat when consumed regularly as part of a healthy lifestyle. Other beneficial teas include oolong tea, known for increasing fat burning, and black tea, whose flavonoids may help reduce visceral fat and improve metabolism.
One particular compound called EGCG (epigallocatechin-3-gallate) makes up 60-65% of the catechins in green tea. Studies have shown that EGCG can help reduce visceral fat found around your organs and support healthy blood sugar levels.
Oolong Tea -- A unique drink that helps with fat metabolism and liver function. Coffee -- The surprising drink that activates brown fat for improved fat burning. Tomato Juice -- A lycopene-rich drink that helps reduce visceral fat and supports liver function.
Foods like oats, beans, lentils, fruits, and vegetables are excellent sources of soluble fiber. Exercise Regularly: Physical activity, particularly aerobic exercise, is one of the best ways to burn visceral fat. Activities like walking, running, cycling, and swimming increase your metabolism and help break down fat.
Green tea can boost metabolism and help burn fat, especially in the abdominal area. Drinking oolong tea may increase fat burning and decrease your blood sugar and insulin levels. Rooibos tea has antioxidants that may control your blood sugar and decrease fat storage.
Exercise seems to work off belly fat in particular because it reduces circulating levels of insulin —which would otherwise signal the body to hang on to fat—and causes the liver to use up fatty acids, especially those nearby visceral fat deposits, he says.
5 Chinese Drinks That Help Lose Belly Fat
However, there are some things you can do to burn belly fat overnight, every night, and eventually, reach your goals!
The #1 habit to lose visceral fat is consistently moving your body through regular exercise, especially combining moderate cardio (walking, jogging, cycling) with strength training (lifting weights) while managing stress, prioritizing sleep, and adopting a healthy diet rich in plants, protein, and fiber. While diet is crucial, experts note that exercise often has a superior effect on reducing visceral fat specifically, even more so than diet alone for this stubborn fat, with consistency being key.
In addition to calorie reduction, here are some nutrition and lifestyle strategies that may help:
How do you get rid of visceral fat?
Drink certain beverages before bed: Lemon water containing polyphenols helps eliminate accumulated fats. Grape juice contains resveratrol, which converts white fat into brown fat, making it easier to burn. Other options include apple juice, ginger tea, or strawberry juice, all of which are effective choices.
American Journal of Clinical Nutrition: “Calcium and vitamin D supplementation is associated with decreased abdominal visceral adipose tissue in overweight and obese adults." Obesity: “Dietary calcium intake is associated with less gain in intra-abdominal adipose tissue over 1 yr.”
Low-sugar fruits like apples and pears are high in dietary fiber and antioxidants, which help reduce fat accumulation. Legumes such as black beans and red beans are rich in plant protein and dietary fiber, helping to maintain stable blood sugar levels and reduce fat production.
Green Tea, Herbal Tea, Chamomile Tea
Herbal teas are another good option to relax before bed and can play a role in supporting weight loss. Green tea, in particular, is known for its metabolism-boosting properties, while chamomile tea and other caffeine-free herbal teas help calm you and improve sleep.
Regular exercise is especially effective in reducing visceral fat and preventing it from coming back. Even though you cannot change your genetics, hormones or your age, you can reduce your risk of disease by: being physically active for at least 30 minutes most days. eating a healthy diet.
The 3-3-3 rule for weight loss is a simple, habit-based method focusing on three key areas: 3 balanced meals a day, 3 bottles (or ~1.5L) of water by 3 PM, and 3 hours of physical activity per week, aiming for consistency over complex diets. It simplifies fat loss by establishing rhythm through consistent eating, adequate hydration to support metabolism, and regular movement, promoting sustainable health without intense calorie counting or restrictive rules, says Five Diamond Fitness and Wellness, Joon Medical Wellness & Aesthetics, and EatingWell.
For those aiming to lose belly fat, the 16/8 method is often recommended as the best intermittent fasting window to lose belly fat. By fasting for 16 hours and eating within an 8-hour window, you give your body enough time to burn stored fat while still allowing for a manageable eating period.
The lungs are the primary organ used to remove fat from your body. 1 During the energy-conversion process, fat leaves the body either as carbon dioxide when you exhale, or as water in the form of urine or sweat.
Cinnamon contains polyphenols that reduce inflammation, while chia seeds contain omega-3 fatty acids that lower inflammatory markers. Brain health : Omega-3 fatty acids in chia seeds help maintain cognitive function, and cinnamon has been linked to improved memory.
Visceral fat raises risk for heart disease, diabetes, fatty liver disease and cancers. Foods like lean pork, shrimp, beans, tofu, nuts, oats and berries may reduce visceral fat. High-protein, high-fiber foods help you feel full, steady blood sugar and support weight loss.
As the title suggests, it will take no more than a handful of seconds to complete. The 7-second daily ritual involves two main steps: Inhaling for three seconds. Exhaling for seven seconds.
The Chinese diet tends to be relatively low in calories and fat, and high in fiber, which can help with weight loss. Traditional Chinese dishes are usually cooked with minimal oil, and many recipes rely on steaming or stir-frying techniques to cook food, which are healthier methods than deep-frying.