How to lose belly fat OVERNIGHT

showing belly loose jeans

You want to know, no, you need to know how to lose belly fat overnight. Perhaps you have an important date with someone the next day. 

Maybe you’ll be going to the beach and it involves showing a little tummy. 

Or you need to fit a skin-tight shirt or dress. 

Maybe you just need to feel good about yourself.

No matter the reason, you need to lose belly fat overnight.

But, can you lose belly fat in just 24 hours?

The short answer is, yes, absolutely. But, it’s not what you think.

The truth about losing belly fat overnight

You most absolutely can lose a PORTION of your belly fat but NOT ALL of your belly fat.

Unless you do liposuction, there is just no way you can lose all your belly fat overnight and have shredded six-pack abs the next day.

I’m sorry, but that is the hard truth. 


What if you lose belly fat, one night at a time? You lose a bit today, and tomorrow, then the next day. 

Next thing you know, your six packs are showing.

It just won’t happen overnight.

If you are still wanting to lose belly fat overnight, even just for a tiny bit then read on.

How to lose SOME of your belly fat overnight

What if you can lose belly fat day by day, little by little? If you have the patience and the fortitude you can have that tight abdominal you are craving.

The following are steps you can take to shrink your belly a little tiny bit in one day:

  • Go on a calorie deficit diet
  • Eat clean
  • Stop calorie counting, do this instead
  • Proteins and vegetables at night only
  • Strength training 
  • Cardio

Calorie deficit diet


Think of your body as a piggy bank. The more coins you put in it, the heavier it gets. If you don’t take any coins out, it will be heavy.

It’s a good analogy on how your body puts on weight and fat. The more you eat, the heavier you get. If you don’t spend some of those calories you put in, then you will gain weight.

Thus, emphasizing calorie deficit in your regimen will make you lose belly fat, keep you lean and stay at your ideal weight.

If you are finding yourself munching on chips, having a Big Mac for lunch, and pairing your dinner with a large cup of coke daily, then do this.

How about swapping your snacks with a healthier option like a banana, apple, or even a bowl of oats? 

How about you fry an egg instead of going to MacDonald’s? It will take you less time than driving to your favorite junk food joint, pick up your order, drive back home and start eating. 

How about drinking water instead of a large cup of coke for dinner? I know how great a coke tastes, I spent half of my life drinking and loving it.

If I can stop downing 2 or 3 cans a day, there’s no reason you can’t. I mean, I have the biggest sweet tooth in the world. Place an original glazed donut in front of me and I will need to be restrained from gobbling that sweet piece of heaven.

Want to know the secret on how I curbed my sugar cravings? A little bit on that later…

So, if you want to lose a little bit of your belly fat overnight, then restricting your body of junk food is crucial. Which takes me to my next point.

Eat clean

cutting meat with knife

You and I both know that a lump of lean meat contains fewer calories than a lump of fatty meat.

If you calculate the number of calories, each gram of fat contains 9 calories, while protein only has 4.

So, eating lean meats will help lower the number of calories you take in for the day. 

Focus on cuts of meat that contain less fat like a sirloin topside, or chicken breast. They may not taste as good as the beef cuts with a significant amount of marbling or chicken thighs with skin on but will help you lose some of your belly fat tonight.

Avoid sugar! It’s addictive and will cause you to gain more belly fat. Even though studies suggest that sugar is not harmful in moderate amounts, but too much of it will lead to a slew of diseases.

[source: Controversies about sugars: results from systematic reviews and meta-analyses on obesity, cardiometabolic disease and diabetes]

Stop calorie counting, do this instead

calorie numbers

Calorie counting can be tedious and such a bore, if you’ve ever done it, you might agree.

So let’s not do it. Here’s a better way.

Instead of having a bowl of rice, why not just have a half a bowl of rice? Instead of 2 slices of bread, why not 1 slice of bread?

By doing this method, you don’t have to be counting calories throughout the day. Currently, I use this method to help me lose weight without logging every food I eat.

Halving your normal portion guarantees you will be eating fewer calories than you normally would. Provided your eating pattern stayed the same.

Eat only proteins and vegetables at night

meat and vegetables

Eating only proteins and vegetables at night ensures there are no extra calories to burn as you sleep.

You also won’t be needing the extra energy as you will be sedentary most of the time. Unless you are active at night, such as working a night shift, then you should do the opposite. Eat carbs at night and none in the mornings after your work and before you sleep.

Studies have shown that there is no correlation between eating in the middle of the night and weight gain. 

Eating unnecessary carbs will only impede in your quest to that flat stomach you’ve always wanted. 

What makes you gain weight is the snacking of junk food like potato chips, ice cream, cheesecake, all the yummy, but bad for you kinds of food. It all adds up to your daily calories. 

Eating vegetables ensures you get the best kind of nutrients and vitamins with lesser calories. 

While eating lean meat will help build up your muscles, helping your body to burn more fat.

Strength training

strength training

Did you know that your muscle helps burn fat? It does and the more you have, the more fat you burn.

In a study done by NCBI, a resource of biomedical and genomic information, a genetically modified mouse decreased its level of body fat after its muscle mass increased.

Improving muscle mass also reduces the risk of cardiovascular diseases and type 2 diabetes. 

So, incorporating strength training in your belly fat loss campaign can only accelerate your success.

[source: Increasing muscle mass to improve metabolism]

Do a 30 minutes strength training session prior to your cardio exercise. Doing so will help you lift heavier and do more repetitions compared to lifting weights after a long bout of cardio.

Thus, lifting weights before cardiovascular exercise will help prevent any performance loss.

Why is it important to lift at your peak? Studies have shown that high load strength training increases muscle growth greater than low load training.

[source: Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men.]

In other words, lifting heavy builds muscles in every aspect.



Working out helps to reduce the calories you take in that day. Cardio is still one of the best exercises you can do to burn fat in your stomach.

You can run, walk, play sports, totally up to you. As long as you get active to set your calorie intake at a deficit, you will lose some belly fat overnight.

What I recommend, in this instance, is to do 45 minutes of moderate-intensity training. What this entails is a slow, heart-pumping activity that you can sustain for the given amount of time.

As long as you are in your fat-burning zone, you will be losing both your subcutaneous fat and visceral fat. 

“What the heck is visceral fat and subcutaneous fat?” You might be wondering…

I’m not going on a tangent here but visceral fat is part of your abdominal fats. You have two kinds of belly fat. One is visceral fat and the other is subcutaneous fat. 

Subcutaneous fat is what you can pinch that resides just under your skin. Visceral fat sits around your organs.

You don’t have to worry about the subcutaneous fat but visceral fat is the one slowly killing you.

Visceral fat attaches itself to your organs and slowly releases toxins, poisoning your body over time. 

According to studies, a good method of workout to target visceral fats is a 45 minutes moderate-intensity training. 

In a comparison between high-intensity training and moderate-intensity training’s effect on visceral fats. It was found that a high volume of moderate-intensity training eliminated more visceral fats compared to high-intensity interval training.

[source: Comparable Effects of High-Intensity Interval Training and Prolonged Continuous Exercise Training on Abdominal Visceral Fat Reduction in Obese Young Women]

So, in addition to looking hot, you will also live longer by eliminating both your visceral and subcutaneous fat. 


Losing all your belly fat overnight is impossible. But you can lose all of it over time. 

There is a way to start losing belly fat starting today. When you implement all these tips, you’ll find that by the next day, you’ll feel a flatter stomach.

You can literally sense your belly fat shrinking. By eating a clean diet, put your body on a calorie deficit, incorporating cardio with strength training will accelerate your six-pack abs goal.

There’s no better feeling than seeing yourself in the mirror with a shirt off and looking like an ad from a fitness magazine. 

And you will, you just need to put in the work… “It won’t happen overnight, but it will happen.”