Losing excess belly fat can be tricky. Some people turn to different diet strategies, including drinking cinnamon water, to try to reduce their belly fat. But does cinnamon water actually help with weight loss and belly fat reduction?
What is cinnamon water?
Cinnamon water is simply water infused with cinnamon. It’s made by steeping cinnamon sticks or cinnamon powder in hot water for at least 15 minutes. This allows the water to absorb the cinnamaldehyde, the compound that gives cinnamon its flavor and potential health benefits.
Cinnamon water is often claimed to help with weight loss and belly fat reduction. Proponents say it boosts metabolism, reduces bloating, and suppresses appetite.
Does cinnamon increase metabolism?
Some research suggests cinnamon may slightly increase metabolism. A faster metabolism helps burn more calories throughout the day, which can aid weight loss.
In one study, men given a cinnamon extract had higher metabolic rates after meals versus those given a placebo. Their insulin sensitivity also improved (1).
Another study found that women taking cinnamon supplements had modest boosts in metabolism compared to a control group (2).
Cinnamon’s effect on metabolism appears small but could provide some benefit over time when combined with diet and exercise.
Key points
- Some evidence suggests cinnamon may slightly increase metabolism.
- This could potentially aid weight loss efforts when combined with diet and exercise.
- However, cinnamon’s effect on metabolism appears small.
Can cinnamon reduce bloating and make you feel fuller?
Bloating is when your belly feels swollen or enlarged. This can make your waistline look bigger.
Some believe cinnamon may reduce bloating by improving digestion. It may work similarly to other carminative spices like ginger, fennel, and cardamom.
Research also indicates that cinnamon may promote satiety and fullness. One study found that people ate significantly fewer calories at a buffet after consuming cinnamon versus those who had not consumed it (3).
Feeling fuller after meals and less bloated could make your belly look flatter throughout the day. However, more research is needed on cinnamon specifically.
Key points
- Cinnamon may aid digestion and reduce bloating, but more research is needed.
- It may also increase feelings of fullness after meals.
- This may help reduce stomach bloating and make your belly appear flatter.
Does cinnamon water help burn belly fat?
While cinnamon may slightly boost metabolism, curb appetite, and reduce bloating, there is limited direct evidence that it burns belly fat.
No studies have specifically examined whether cinnamon water decreases belly fat in humans. Additionally, research has not confirmed that targeting belly fat with fat-burning foods or spices is an effective weight loss strategy.
Spot reduction of fat from specific body areas like the belly is not possible. When you lose body fat, it occurs evenly all over. The location is mainly determined by genetics (4).
That said, overall weight loss can reduce belly fat. So in theory, if cinnamon water helps you eat fewer calories, it could lead to fat loss across your whole body — including your belly.
Key points
- No studies have examined whether cinnamon water specifically helps burn belly fat.
- It’s not possible to target fat loss from specific body areas like the belly.
- Overall weight loss can reduce belly fat — so cinnamon water may help in this way by aiding appetite control.
Other potential benefits of cinnamon water
Here are some other ways cinnamon water may benefit you:
May improve heart health
Cinnamon helps reduce high blood pressure and unhealthy cholesterol levels — two risk factors for heart disease. Drinking cinnamon water could provide these benefits (1).
May reduce blood sugar levels
Cinnamon has been shown to decrease blood sugar levels in those with and without diabetes. This may help manage diabetes or reduce your risk of the disease (1).
Contains antioxidants
Cinnamon contains antioxidants that can help protect your body from oxidative stress and reduce inflammation.
Easy to make
Cinnamon water is very easy to prepare by steeping cinnamon in hot water. This makes it a convenient drink you can make at home.
How to make cinnamon water
Cinnamon water is straightforward to make at home with just a few ingredients.
Ingredients
- Ground cinnamon or cinnamon sticks
- Water
Instructions
- Bring water to a boil. Use about 1 cup (240 ml) per serving.
- Add cinnamon. For ground, use about 1/2 teaspoon (2 grams) per cup (240 ml) of water. For sticks, add 1 stick per cup.
- Reduce heat and simmer for 15–20 minutes.
- Strain the cinnamon sticks out before drinking if you used them.
- Add any sweetener if desired and enjoy hot or over ice.
Tips
- Try adding lemon, honey, apple cider vinegar, or ginger for extra flavor.
- Store any leftovers in the fridge for up to 3 days and reheat before drinking.
- If using ground cinnamon, make sure to stir occasionally as it can settle on the bottom.
Possible side effects and safety
For most people, drinking cinnamon tea or water is safe and linked to very few side effects. However, there are some things to consider (5):
- Cinnamon may irritate the mouth and lips, especially if you use a high concentration.
- It contains the compound coumarin, which may be harmful in very high doses. Moderation is key.
- Cinnamon may interact with certain medications, including diabetes drugs.
- Don’t drink it in excess during pregnancy as it may stimulate the uterus.
- Speak with your healthcare provider if you take medication or have any concerns.
The bottom line
Research on whether cinnamon directly reduces belly fat is lacking. However, it may have some effects like curbing appetite that could lead to weight loss over time.
Cinnamon water is easy to make and safe to drink for most people. It may even provide additional benefits like improving heart health.
While cinnamon water is unlikely to reduce belly fat on its own, it can be a healthy addition to an overall healthy lifestyle focused on smart nutrition and regular physical activity.
Frequently asked questions
Does cinnamon water burn belly fat overnight?
No, cinnamon water is unlikely to burn belly fat overnight or lead to dramatic weight loss over a short period. There is no evidence that it rapidly reduces belly fat.
Is drinking cinnamon water good for weight loss?
Cinnamon water may aid minor weight loss when combined with a healthy diet and exercise. By potentially boosting metabolism, increasing satiety, and reducing bloating, it may help with appetite control and eating fewer calories.
How much cinnamon should I drink per day to lose belly fat?
There is no established amount of cinnamon linked to belly fat loss. Any weight loss attributed to cinnamon water will depend on the overall quality of your diet.
Aim for about 1/2-1 teaspoon (2-4 grams) of ground cinnamon or 1 cinnamon stick per 1 cup (240 ml) of water.
When should I drink cinnamon water to reduce belly fat?
You can drink cinnamon water at any time of day. Some people enjoy it first thing in the morning or before meals to curb appetite. Drink it whenever fits best into your routine.
The bottom line
Research has not confirmed that cinnamon directly reduces belly fat. However, cinnamon water may offer some minor metabolism-boosting and appetite-suppressing effects that can contribute to weight loss.
While unlikely to have drastic effects on belly fat, cinnamon water is a simple, low calorie beverage with other potential health benefits.
When combined with a balanced diet and active lifestyle, cinnamon water can be a tasty addition to help maximize your weight loss results and become healthier.