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| - Last Updated on January 6, 2025 by Dr Priyamvada
Quick Take
A social media post claims that hot water with cinnamon can reduce belly fat and boost weight loss. We did the fact check and termed it as mostly false.
The Claim
We came across a social media post on our WhatsApp tip line, along with several similar questions on the number +91-85078 85079.
As per the Instagram post, “Drinking hot water with cinnamon daily on an empty stomach can reduce belly fat, boost metabolism, and speed up weight loss.”
Fact Check
Does cinnamon directly burn belly fat?
No, cinnamon doesn’t directly burn belly fat. While it may support weight loss and help with obesity-related issues, its effects aren’t as strong as some claims suggest. A 2022 meta-analysis showed mixed results, indicating that cinnamon might reduce body weight and BMI, particularly with doses of 3 grams or more daily, but it didn’t significantly affect waist size. These findings are still conflicting, though cinnamon could help in weight loss, especially in people with PCOS.
A 2023 study found that cinnamon helped mice burn fat and prevent weight gain, even with the same calorie intake. It also seemed to block fat production. However, these findings may not apply to humans.
A 2020 meta-analysis also found that cinnamon could help reduce body weight, BMI, waist size, and fat mass, especially in people under 50 or with a BMI of 30 or higher. The best results were seen with 2 grams or more daily for at least 12 weeks. However, the studies used cinnamon extracts in specific doses, not random at-home experiments. Additionally, the effects can vary, and cinnamon should not serve as a sole treatment for weight loss. A balanced diet and daily exercise are essential, and we still need more research to confirm its long-term benefits.
It’s also important to note that there’s no conclusive evidence that cinnamon specifically targets belly fat. Fat loss happens when you burn more calories than you consume, and while cinnamon may slightly boost metabolism, its impact is minimal. Claims of “spot reduction” are misleading—fat loss occurs throughout the body, not just in one area.
We spoke with Dr Swati Dave, PhD in Food and Nutrition, for her expert take on cinnamon water for reducing weight loss. She says, “No, cinnamon doesn’t directly burn belly fat. While it may support overall weight management by slightly boosting metabolism and regulating blood sugar levels, fat loss happens across the body, not in specific areas. A healthy diet and regular exercise are key for sustainable results.”
Can cinnamon boost metabolism?
Not exactly. Cinnamon has a mild effect on metabolism, but it’s not a game-changer. Some studies suggest that cinnamon may help improve metabolism by stabilising blood sugar levels and enhancing insulin sensitivity. This could prevent excess fat storage over time, but the impact is small. It won’t lead to noticeable weight loss without other healthy habits like balanced eating and exercise.
Does drinking hot water help with weight loss?
Hot water alone won’t help with weight loss, but it helps in hydration. Drinking water, whether hot or cold, is important for overall health and helps in weight loss. It supports digestion and can help control hunger, but it doesn’t burn fat. The real benefit of drinking water is staying hydrated and avoiding calorie-laden drinks.
Are there any risks to drinking cinnamon water daily?
Moderation is key when consuming cinnamon. Cinnamon contains coumarin, which can be harmful in large amounts and may cause liver damage in sensitive individuals. Cassia cinnamon, commonly found in stores, has higher coumarin levels than Ceylon cinnamon, which is safer. A small pinch daily is fine for most people, but you should avoid excessive intake.
What really works for losing belly fat?
Sustainable lifestyle changes are the most effective way to lose fat overall, as spot reduction is a myth. Focus on these strategies:
- Calorie deficit: Consume fewer calories than your body burns.
- Balanced diet: Include whole foods like fruits, vegetables, lean proteins, whole grains, and healthy fats.
- Exercise: Combine cardio and strength training to burn calories and build muscle.
- Sleep and stress management: Poor sleep and high stress can lead to weight gain, especially around the belly.
We reached out to Dr Almas Fatma, MBBS, Diploma in Family Medicine, PG in Digital Health, General Physician from Navi Mumbai, for her expert opinion on reducing belly fat. She says, “Aiming to lose belly fat specifically isn’t realistic, as spot reduction is a myth. The best approach is to focus on overall fat loss through a balanced diet, regular exercise, and sustainable lifestyle changes. This not only helps reduce belly fat but also improves your overall health.”
Cinnamon water can be part of a healthy routine, but it’s not a substitute for these proven methods.
THIP Media Take
The claim that hot water with cinnamon can reduce belly fat and boost weight loss is mostly false. Cinnamon water isn’t harmful in small amounts and may offer some health benefits, but it won’t magically reduce belly fat or lead to rapid weight loss. True weight loss requires a combination of diet, exercise, and healthy habits. Avoid oversimplified health claims and focus on sustainable strategies for long-term success.
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