How to Lose Belly Fat Overnight | Everything You Need to Know

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This content has been Fact-Checked by a Certified Nutritionist in our Publishing Team. Learn more here. Always consult a medical professional before commencing any diet.

How to Lose Belly Fat Overnight. Call it a “muffin-top”, “middle-age spread”, “beer-belly” or “jelly rolls”, it needs to be dealt with.

Almost everyone you know has had the flat belly problem in their lives. If you are still struggling with it or are about to give up, we are here to cheer you up!

It takes a great deal of effort and will power to combat the stubborn fat in the stomach area, we know that. Sometimes you just can’t wait to see the initial results to keep you motivated.

So, wherever you are on your belly fat reduction journey, you are doing great!

But we want to introduce you to the ways of losing belly fat overnight. So that when you wake up in the morning and check your belly, you have a big smile on your face and a firm determination to continue your battle for a flat belly.

A Little About Belly Fat

Belly fat (visceral fat, the medical term) is the fat accumulated in the abdominal area. Most people who are considered to be apple-shaped have abdominal fat. The good news is that belly fat melts much easier compared to the one concentrated on the hips and thighs (pear-shape).

Let’s start with understanding the reasons why belly fat appears. Knowing this will help you take the right measures to reduce the fat and, most importantly, to prevent it from increasing again.

Here are the main causes of belly fat:

  • Poor diet
  • Lack of exercise
  • Stress
  • Poor sleep
  • Eating before bed

Make sure to devote some time to meditation and quality sleep and let us handle the first two causes of the problem.

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How to Lose an Inch of Belly Fat Overnight

Let’s get this straight: you are not going to lose 10 pounds just in one day. BUT you will notice considerable changes each day, which is amazing if you can’t wait to see your belly flatten more and more every time you wake up.

Getting Ready For an Occasion

Yes, there can be days, when you don’t have time to find a new dress or you need to get in shape fast for an event. For such occasions, we have several tips and tricks to lose your belly fat overnight.

Tips for losing belly fat overnight

  1.  Have regular meals in a day but with smaller portions (every 3 hours). Even if it’s something small like a yogurt.
  2.  Don’t chew gum and don’t use any drinks that have extra air in them.
  3.  Have a small plain yogurt or scrambled eggs for breakfast.
  4.  Have several snack breaks during the day.
  5.  For lunch choose foods with low fiber, like tuna, salmon or cream cheese.
  6.  For dinner have meals similar to your lunch options or an omelet with 2 eggs with cheese.
  7.  Constantly drink water during the day.
  8.  Avoid foods that will cause bloating.
  9.  Avoid fast and processed foods.
  10.  Avoid sweets and drinks with a lot of sugar, you can use just 1 or 2 teaspoons of sugar.

Note that these tips are effective for short-term weight loss when you need to get ready for an event. It is perfectly safe to follow these steps just for a day or two but not every day. Read on to find out how to burn belly fat overnight in a healthy and natural way.

How to Lose Belly Fat Overnight Without Exercises

Sometimes the idea of a workout sounds very dreadful. Not every one of us likes exercises and it is perfectly fine. You can have a flat belly overnight even without those tiring exercises.

Increase Good Gut Bacteria

Our gut needs a beneficial type of bacteria for easy digestion and de-bloating. These beneficial good bacteria could be modulated to be more effective through some macronutrients in our food according to this study.

Include the following foods in your everyday meal:

Cold potatoes

Potatoes that were washed, cooked and cooled.

Chilled potatoes have high resistant starch (RS) which improves postprandial glycemia and insulin sensitivity according to this study.

The International Journal of biological macromolecules concluded through this study that potatoes caused a difference in intestinal microbe composition and metabolism the lowest weight gain and fat tissue accumulation.

But remember, potatoes should be consumed in moderation otherwise you will gain weight.

Cold potatoes

Green bananas

Some people like them ripe but few actually know that they are rich with fiber, vitamins, and minerals. Everything that helps to protect the heart and bones.

This study suggested that green banana can help in treating persistent diarrhea due to its good effect on gut microbiota.

Green bananas


It can be not the most favorite spice for some people, but raw garlic prevents gastronomical illnesses besides its effect on decreasing high blood pressure, improving arterial stiffness, and inflammation as concluded by this study.

Find out more about probiotic foods here.


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Stay Hydrated

Drinking 8-10 glasses of water keeps your body hydrated and reduces water retention. It also prevents constipation which in most cases is responsible for bloating and swelling of the stomach.

Stay hydrated. Lose belly fat overnight

Eat Slowly

First, eating slower will allow you to swallow smaller chunks of food, which will accelerate your digestion.

Second, when you eat faster you swallow a lot of air with food. This may cause an unpleasant bloating after you had your meal. So, take your time when you are having lunch and chew your food thoroughly.

Third, when you eat slowly, you chew the food well which will make you eat less and decrease the obesity risk according to this research.

Get Enough Sleep

Studies have shown that poor sleep may lead to weight gain.

Chronic sleep loss has become common in our modern society. The tight deadlines, too much workload or jet lags may cause fat to accumulate on your tummy.

So, make sure you have a good sleep after a long tiring day or night and make it a habit to get regular sleep every night.

Get enough sleep. Lose belly fat overnight

Take a Shower Before Bed

A quality and uninterrupted sleep will lower the levels of the stress hormone (cortisol), which will prevent the unwanted fat to be stored on your tummy.

A nice shower before bed will help you fall asleep faster and get fully rested.

Fix Your Posture

It may sound simple but it works! Straightening your back will make you look slimmer. Slouching creates belly rolls and arching back slightly will make them disappear.

This is a temporary solution, but it’s also good for your health. So, keep your back straight and your head up!

How to Lose Belly Fat Overnight With a Plastic Wrap

Many beauty salons apply these wraps to help their customers lose belly fat fast.

This technique is so straightforward that some even use it at home. Plastic wraps remove toxins from the body and boost the work of sweat glands, contributing to weight loss.

Here are two plastic wrap methods to get rid of belly fat overnight.

Plastic Wrap With Clay

belly spa

This method is also known as anti-cellulite clay wrapping and is the healthiest way to flatten your belly overnight.

What you’ll need:

  1. Blue clay
  2. A bowl of hot water
  3. A plastic wrap or foil

Instructions: Put the clay in warm water and wait until it becomes creamy.

Apply this to the areas you need and wrap them in a plastic wrap. For a more enhanced effect, you can wear clothes and do some exercise.

Keep the wrap for 60 minutes and repeat this procedure two times a week. The result will be a flat belly and improved skin.

Plastic Wrap With Honey

Honey plastic wrap. Lose belly fat overnight

What you’ll need:

  1. Honey
  2. A small bowl
  3. Egg yolk
  4. Citrus essential oil

Instructions: heat some honey in a bowl and add egg yolk and oil. Mix the ingredients and apply them to the desired areas.

Then wrap yourself in a plastic wrap and put some clothes on. Wait for one hour and then remove the wrap and wash off the mixture with water.

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How To Lose Belly Fat Overnight Diet Plan

Diet is the most important aspect of weight loss. It takes hard work and determination to reach your final target.

However, if you are impatient and want to see noticeable results now, here is a 1-day meal plan that can melt your belly fat overnight.

red apple diet

Breakfast (7 am-9 am)

Eat a type of protein for breakfast: Some options are:

  • Cooked oats with water
  • Fat-free or low-fat yogurt with berries and nuts
  • A ham and vegetable omelet

Lunch (1pm-3pm)

Protein and vegetables, such as:

  • Canned tuna or salmon green leaf salad (dressing: little salt and a squeeze of lemon)
  • Turkey with cottage cheese
  • Steamed Prawns and fresh/raw vegetables
  • Steamed white fish, spinach (fresh/steamed) and capsicum salad (dressing: little salt and a squeeze of lemon)

Dinner (7 pm)

  • Grilled chicken breast fillet, 1 cup of cooked rice and a cucumber salad
  • Lean steak with raw vegetables (carrots, capsicum, cucumber, tomatoes)
  • Steamed Salmon and green beans
  • Omelet with 2 eggs and cottage cheese

Snacks between the meals

  • Reduced-fat cheese
  • Raw nuts (a hand full only)
  • A small pot of plain skim yogurt
  • A glass of low-fat milk

You can select one or several options for each meal time. It also depends on how many calories you need per day.

But ideally, don’t take more than 400 calories per meal and don’t stay hungry longer than 4 hours.

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Foods and Drinks to Avoid

Sticking to a healthy diet also means avoiding unhealthy foods. It might be hard at the beginning, but if you want to remove belly fat overnight you will need to make healthy eating your new habit.

Here are the top foods to avoid:


Salt is a mineral necessary for your heart and brain. But consuming too much salt will cause bloating, not to mention the negative impacts on health. Reducing salt consumption is the first step to losing weight.

Chewing Gum

When you chew gum, you are swallowing a large amount of air. This will cause gas and bloating.

Plus the chewing gums contain many artificial sweeteners that may increase your appetite for junk food.

Alcohol (Especially Beer)

Beer is considered one of those drinks that will immediately cause changes in your waistline. Not only it makes your belly bloat, but it can lead to an increase of bad bacteria in your stomach.


This one is pretty obvious. Foods containing sugar add inches to your waistline and aren’t good for your tummies.

Cutting back on sugar is essential for weight loss. You will feel the difference immediately, as your belly will be de-bloated and hence will look more flat.

Carbonated Drinks

Soda and other drinks containing sugar are out of the question.

The carbonated drinks immediately bloat your stomach, not to mention a large amount of sugar in them.

You can replace them with healthy smoothies and shakes that will surely contribute to your weight loss.

Processed Food

Try to avoid processed food at all costs. If you need to buy it, always read the labels.

If the labels contain more than 5 ingredients with complicated names then you should definitely skip it.

Aim to eat more whole foods, especially vegetables and fruits.

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Bedtime Drinks to Lose Belly Fat Overnight

Bedtime drinks are extremely effective in reducing belly fat fast.

There are many basic recipes that you can easily make at home.

The key is to use less sugar (preferably no sugar at all), fresh and healthy ingredients. Here we have some good recipes for bedtime drinks.

Cucumber Juice

cucumber and apple juice


  • cucumber x 1
  • lemon x 1
  • 1 tbsp grated ginger
  • a tbsp aloe vera juice
  • Some parsley
  • ½ glass water

Drink the juice every night before sleep for a month and then have a break for one week. You can repeat the cycle as often as you like.

Grapefruit and Cinnamon Juice



  • 500 ml of fresh grapefruit juice
  • 500 ml of sparkling water
  • 1 glass of water
  • 2 cinnamon sticks
  • 1 anise seed
  • Ice
  • Mint leaves
  • Some sugar if you prefer

Heat sugar, water, and cinnamon in a pan. Let it cool and add the other ingredients.

Apple cider

lemon water


  • 1 liter of fresh apple juice
  • Mint
  • 100 ml of lemon juice
  • 1 lemon
  • Ice

Cut the lemon in circles, mix the apple juice and lemon juice together. Then add lemon slices and other ingredients.

How to Lose Belly Fat Overnight Exercises

To enhance your flat belly results you can add some workout exercises.

Daily moderate exercises can be very helpful when you want to notice quick changes.

So, having a 30-minute workout each day is a good start for achieving a flat belly.

The exercises don’t have to be high intensity, simple walking or riding a bicycle can help as well.

But if you want to do an advanced level workout, here is a list of belly fat burning exercises that you can try with 2-3 sets every day.

  1. Squat and reach. Perform 15 reps.
  2. Push-up rotation. 15 reps.
  3. V-sits. 25 reps.
  4. Bicycle crunches. 25 reps.
  5. Reverse crunch. Repeat for 1 minute.

You can check out a video of a 10 minute no equipment exercise for a flat belly. Devoting 10-30 minutes to your workout every day can be more effective than spending 2-3 hours in a gym.

Try these tricks for losing belly fat overnight and get slimmer the next morning. You can always start with a simple diet plan and then add workout exercises to achieve long-term results.

Whatever you choose to do, remember to keep on moving and eventually, you’ll get there!

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This content has been Fact-Checked by a Certified Nutritionist in our Publishing Team. Learn more here.

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