How To Lose Belly Fat Overnight – 12 Best Tips For You In 2024

mitchelle morgan

Reviewed by Chelsea Rae Bourgeois, RDN
how to lose belly fat overnight
You can lose belly fat overnight in twelve ways. Photo: antoniodiaz/Shutterstock

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Excess belly fat[1] can lead to many health risks. Plus, it can affect your self-esteem and overall well-being. If you’re wondering how to lose belly fat overnight, remember that sustainable weight loss takes time.

However, some weight loss methods can support losing belly fat quickly. There are many ways to eliminate[2] belly fat and enjoy a flat stomach. Work on your diet by ensuring you prioritize healthy foods and drinks, and be sure to get active and enjoy restful sleep.

People who want to lose abdominal fat can also reduce calorie intake to boost weight loss. Keep reading, and learn how to lose two inches of belly fat overnight if possible.

12 Methods To Lose Belly Fat While Sleeping

  1. Cease eating processed foods.
  2. Eat a balanced diet.
  3. Get enough sleep.
  4. Avoid sugary foods and drinks.
  5. Reduce calorie intake.
  6. Eat fiber-rich foods.
  7. Stay away from trans-fats.
  8. Take apple cider vinegar.
  9. Do aerobic exercises.
  10. Prioritize healthy foods. 
  11. Drink enough water.
  12. Try intermittent fasting.

12 Ways How To Lose Belly Fat Overnight (Easy Trick)

Losing weight and reducing your body mass index can benefit your health and well-being. If you’ve been wondering what kills belly fat overnight, you’re in the right place.

Here are 12 ways to help lose belly fat overnight:

Limit Eating Processed Foods

how to lose belly fat overnight
Limiting processed foods can help you lose belly fat. Photo: Yuriy Golub/Shutterstock

It’s not uncommon to wonder how to lose belly fat overnight to enjoy a better physique. Abdominal fat can be a source of discomfort and health issues. So, start by cutting processed foods[3] from your diet.

You can experience a significant change when you stop eating processed foods in an attempt to lose belly fat. Processed foods are responsible for accumulating belly fat[4] and offer few health benefits. Instead, stick to a healthy diet to lose belly fat overnight.

Examples of processed foods to limit in your meals include

Eat A Balanced Diet

There are many ways to eliminate stubborn belly fat and reduce overall fat mass. Another excellent and easy trick is to eat a balanced diet.[6]

Eating a balanced diet can come in handy when you aim to lose weight overnight and get in shape. Opt for lean proteins, whole grains, fruits, vegetables, and healthy carbs daily. It’s best to avoid refined carbs[7] instead of whole foods with more nutritional value.

Ensure each plate supports a balanced diet. A winning formula can be half a plate of vegetables and divide the rest between protein and healthy carbs. If you have questions about designing a well-balanced diet to fit your needs, seek guidance from a registered dietitian nutritionist.

Get Enough Sleep

Sleep deprivation can lead to a variety of health issues,[8] including weight gain.[9] Therefore, find ways to combat sleep deprivation and get ample rest to lose belly fat overnight.  Aim for seven to eight[10] hours a night for excellent rest. 

Sleeping for only a few hours can lead to sleep deprivation and contribute to excessive snacking.[11] You can manage calorie and food intake by eating less while enjoying ample sleep.

Research[12] shows that people with poor sleep hygiene consume more food and drink than those on a structured sleep schedule. At the same time, adequate sleep can improve your resting metabolic rate and burn fat while sleeping.[13]

Aiming for restorative sleep that leaves you feeling relaxed and energetic is vital. Restorative sleep is good for productivity and better decision-making during waking hours.

Avoid Sugary Foods And Drinks

Added sugar can lead to various health issues, including weight gain.[14] Avoiding sugary foods and drinks can help you lose belly fat overnight.

Currently, the food market consists of many processed foods and drinks full of sugar. However, excess sugar has no value, and cutting it from your diet can help reduce fat mass. Additionally, cutting out sugary foods and drinks can lower the risk of heart disease[15] by reducing triglycerides.

Instead, opt for natural sugars[16] that offer more health benefits without sacrificing sweetness. One way to avoid added sugar intake is always to check the labels of each meal and drink. Additionally, opt for nutritious whole foods like fruits and vegetables.

Reduce Calorie Intake

Eating more calories than you use is the primary cause of weight gain and subcutaneous belly fat. You must reduce calorie intake to lose weight and get rid of stubborn belly fat.

One trick to eating fewer calories to boost weight loss is portion control.[17] Smaller food portions can help you be more intentional with your meals and create a calorie deficit. Opt for high-fiber, low-calorie foods to help satiate hunger without overeating.

Another trick is consuming low-calorie foods.[18] For example, eat low-calorie carbs and healthy fats to help lose belly fat overnight. Lastly, check all food labels to know the calorie content before you cook and eat each meal.

Eat Fiber-Rich Foods

Adding fiber-rich foods[19] to your diet is a winning formula for losing belly fat. Foods containing soluble fiber slow digestion so that you can feel full longer.[20] The fiber absorbs water in your stomach, forming a gel that digests slowly. Fiber is integral in your weight loss journey and your efforts to reduce overall body fat.

Examples of fiber-rich foods to add to your meals include:

  • Brussels sprouts.
  • Lentils.[21]
  • Oats.
  • Legumes.
  • Fruits.
  • Chickpeas.
  • Barley.
  • Whole grains.[22]
  • Nuts.

Stay Away From Trans Fats

Trans fats can cause you to gain weight[23] and even lead to obesity. Therefore, limit foods with trans fats to help you lose belly fat overnight.

So, what are trans fats? These are artificial fats that can be harmful to your health. Artificial trans fatty acids[23] can cause many health risks, including high blood pressure and heart disease, leading to high cholesterol levels in the body.

One source of artificial trans fats is vegetable oil. So, opt to cook your meals with healthier options like avocado oil. Also, check for oils labeled free from trans fats for better health.

Take Apple Cider Vinegar

There’s no research available to prove that apple cider vinegar boosts fat loss. However, that doesn’t mean there aren’t potential benefits. Apple cider vinegar can play a role in lowering bad LDL cholesterol[24] in the body.

Furthermore, it helps to lower blood sugar levels,[25] an integral step in proper water weight management.

Do Aerobic Exercises

how to lose belly fat overnight
Engage in physical activity such as aerobic exercises. Roman Chazov

Incorporating more physical activity[26] into your routine is another great way to lose belly fat fast. Few weight loss efforts are as effective as aerobic exercises, as they offer many health benefits,[27] like preventing the body from storing fat. Cardio workouts help you burn calories consumed and limit fat accumulation.

Consult a certified personal trainer for assistance in designing an exercise program to meet your needs. They can assess your current weight and develop a program to help you reach your health and fitness goals.

Losing weight takes time, so you won’t see results in less than six hours. Instead, stick to an exercise routine and watch your belly get smaller. Fat storage takes time, so you might need to be more patient to lose belly fat.

Prioritize Healthy Foods

Prioritize healthy foods[28] to reduce weight gain and lose belly fat. Weight gain happens due to consuming foods high in calories that offer little nutritional value. While these foods can be enjoyed in moderation, they can cause you to gain weight and visceral fat if consumed in excess.

Instead, consume more vegetables, fruits, and whole grains. Junk foods[29] can lead to weight gain and put your health at risk. Such foods are high in unhealthy dietary fats, sugars, and sodium, which can contribute to heart disease and high blood pressure.

Here are examples of healthy foods to include in your daily diet to lose weight:

Drink Enough Water

Proper hydration can help you lose weight and reduce belly fat overnight. Research[32] shows that drinking water every day is good for weight loss. However, drinking water alone won’t lead to fat loss.

Drinking enough water is essential to burn more calories[33] to lose belly fat. As you rest, you need energy for different body functions. Resting energy expenditure tends to increase with proper hydration.

In addition, you may eat less when you drink water throughout the day. Water keeps you feeling fuller, so you consume fewer calories. Try drinking a glass of water before each meal for the best results. Lastly, water won’t lead to weight gain. It’s a calorie-free drink with lots of health benefits.

Try Intermittent Fasting

Belly fat can take time and lots of effort to eliminate. Intermittent fasting may help reduce belly fat and change your body composition. Essentially, you embrace an eating pattern involving short fasts and scheduled times of food consumption.

Intermittent fasting[34] helps you eat less food and have fewer chances to store fat. There are specific methods of intermittent fasting to consider, including:

  • 16:8.
  • Eat-Stop-Eat.
  •  Alternate-Day Fasting.
  • 5:2.

Each method operates under different time periods. For instance, the 16:8 method requires you to fast for 16 hours and eat within the remaining 8 hours.

Ensure you only eat healthy foods during the eating window[35] for fast belly fat loss. Food quality is integral in the success of intermittent fasting for weight loss. Still, remember that intermittent fasting is not appropriate for everyone. Do not start a fasting diet without discussing it with your doctor first.

Is It Possible To Lose Belly Fat Overnight?

There are ways to reduce belly fat and enjoy a better physique. However, reducing abdominal fat overnight and having a flat tummy by the morning is impossible. Fat burning takes time, so you may start seeing results in a few days.

Applying the ways to lose belly fat listed above makes it possible to enjoy faster fat loss. Be patient, especially when trying to reduce abdominal obesity.


Losing weight and enjoying better health go hand in hand. That’s why it’s crucial to learn more about losing belly fat overnight. It’s worth noting that you can’t lose belly fat in one night. However, getting rid of abdominal fat fast is possible, and it may feel like it happens overnight.

Read the list above and make the necessary changes to lose fat and have a healthy weight. Focus on eating healthy foods and drinking non-sugary beverages like water. In addition, get active and refrain from sleep deprivation to boost weight loss. Consult a health provider or registered dietitian for guidance when losing belly fat.

Frequently Asked Questions

What should you drink to lose belly fat overnight?

For anyone wondering how to lose belly fat overnight with water, it’s worth noting that it’s not possible. There’s no drink, including water, that you can consume to lose abdominal fat overnight. Results take time.

How can you lose belly fat overnight in bed?

The resting metabolic rate is the energy your body needs when you rest. It’s possible to burn more calories when sleeping soundly. Avoid eating before bed; your body can burn belly fat as fuel.

What burns belly fat fast while sleeping?

The best way to burn belly fat fast while sleeping is to avoid snacking late at night. You can manage calorie and food intake by eating less while enjoying ample sleep.

What will burn fat overnight?

There’s nothing that can burn fat overnight. However, ways to lose belly fat fast include eating a healthy diet free of processed foods and trans fats. Also, enjoy rest and become physically active.

How can I lose belly fat in 24 hours?

It’s impossible to lose belly fat in 24 hours. However, you can boost weight loss by eating more fiber-rich foods, doing aerobic exercises, and taking apple cider vinegar under the guidance of your doctor.

How can I flatten my stomach overnight?

You can’t flatten your stomach overnight since it takes time to get rid of stubborn belly fat. Instead, reduce belly fat fast by avoiding processed foods like refined carbs. Also, avoid sugary foods and drinks.

How can you lose belly fat in 2 nights?

You lose belly fat in two nights if you have very little visceral fat. However, you need time and patience to eliminate abdominal fat and have a flat tummy.

How can I lose belly fat overnight without exercise?

No one can lose belly fat overnight. However, it’s possible to reduce fat mass without exercise. Start by lowering calorie intake and consuming a healthy, balanced diet. In addition, eat more fiber-rich foods and stay away from processed options.

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EHproject has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We work mostly with peer-reviewed studies to ensure accurate information. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

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Mitchelle Morgan is a health and wellness writer with over 10 years of experience. She holds a Master's in Communication. Her mission is to provide readers with information that helps them live a better lifestyle. All… See More