How Cinnamon Works For Weight Loss And Reduces Belly Fat

Cinnamon is obtained from the bark of the Cinnamomum tree. It is used as a spice and flavoring agent in various cuisines and has antidiabetic, anti-inflammatory, antioxidant, and anticancer properties (1). Recent studies have shown that Ceylon cinnamon (Cinnamomum zeylnicum) can aid weight loss (2), (3). In this post, you will understand how cinnamon burns fat, dosage, benefits, and recipes. Keep reading!
How Cinnamon Works For Weight Loss
- Cinnamon Induces Browning Of Fat
Brown fat is known as good fat. It contains many lipid droplets and iron-containing mitochondria, which help turn food into a usable energy source. Brown fat also helps keep the body warm by generating heat in cold environment.
Scientists found that cinnamon extract helped increase brown fat in subcutaneous (fat layer under the skin) fat cells (4). This is good for people with belly fat. Belly fat or fat in the waist region is white fat. Consuming cinnamon may help turn the belly fat (white fat) into brown. This, in turn, can be used up to maintain body temperature and as energy.
- Cinnamon Improves Insulin Sensitivity
The polyphenols in cinnamon help improve insulin sensitivity. Insulin regulates glucose levels in the blood. When your body doesn’t produce enough insulin or becomes insulin resistant, the blood glucose levels can rise, leading to fat accumulation, obesity, diabetes, and other obesity triggered diseases. Research has confirmed that cinnamon can aid weight loss by alleviating insulin resistance in women with polycystic ovarian disease (5).
- Cinnamon Lowers Fasting Blood Sugar
Cinnamon helps to lower fasting blood glucose levels. A study conducted by scientists at the University of California-Davis showed that consuming whole cinnamon or cinnamon extract could lower the fasting blood glucose levels in patients with type 2 diabetes (6).
- Cinnamon Lowers Bad Cholesterol And Triglycerides
Bad or LDL cholesterol tends to accumulate in the walls of the arteries,which, in turn, increases the risk of heart attack and stroke. Two separate studies found that cinnamon helped reduce LDL cholesterol, fasting blood glucose, and triglyceride levels (7), (8).
- Cinnamon Reduces Waist Circumference
Belly fat is a serious concern. It results from excessive consumption of calories, leading a sedentary lifestyle, and taking too much stress. Scientists have found that consuming cinnamon can help reduce waist circumference and body weight (9).
These are the ways cinnamon aids weight loss. But how much cinnamon should you take for losing weight? Find out in the next section.
How Much Cinnamon To Take For Weight Loss
It is safe to take 1-2 teaspoons of cinnamon powder or 1-inch cinnamon bark per day. However, be careful not to go overboard with cinnamon.
There are many ways you can consume cinnamon for weight loss. Here are 6 ways to add cinnamon to your food to lose weight fast.
6 Best Ways To Take Cinnamon For Weight Loss
a. Cinnamon & Honey Tea
Ingredients
- ½ teaspoon cinnamon powder
- 1 tablespoon lime juice
- 1 teaspoon honey
- 1 cup of water
How To Prepare
- Boil a cup of water and add cinnamon powder to it.
- Keep boiling until the quantity of water reduces to half.
- Strain it into a cup.
- Add honey and lime juice.
Benefits
- Lime is a rich source of vitamin C, and it boosts the immune system (10).
- Honey is a atural antioxidant and has antimicrobial properties (11).
b. Cinnamon And Apple Cider Vinegar
Ingredients
- ½ teaspoon cinnamon powder
- 1 teaspoon apple cider vinegar
- 1 cup water
How To Prepare
- Bring a cup of water to a boil and add cinnamon powder.
- Turn off the burner immediately.
- Allow the water to cool to room temperature.
- Add apple cider vinegar and stir well.
How To Prepare
- Bring a cup of water to a boil and add cinnamon powder.
- Turn off the burner immediately.
- Allow the water to cool to room temperature.
- Add apple cider vinegar and stir well.
Add apple cider vinegar and stir well.
Benefits
Apple cider vinegar aids weight loss, reduces the risk of diabetes, and aids the treatment of sinusitis, skin, and throat problems (12).
c. Cinnamon Fat Burner Detox Water
Ingredients
- 1-inch cinnamon bark
- 4-5 lime wedges
- A handful of mint leaves
- 1 cup water
How To Prepare
- Soak the cinnamon bark overnight in a cup of water.
- In the morning, transfer the water to a mason jar.
- Add chopped mint leaves and lime wedges.
Benefits
- Lime is a rich source of vitamin C, and it boosts the immune system (10).
- Mint has anti-inflammatory and antioxidant properties. Hence, it is used to treat gut problems, skin problems, allergies, cough, and cold and alleviate pain .
d. Cinnamon And Oats Breakfast
Ingredients
- ½ teaspoon cinnamon powder
- ½ cup banana slices
- ½ cup fat-free milk
- ¼ cup oats
- A pinch of salt
How To Prepare
- Boil the fat-free milk and add oats to it.
- Cook until the oats become soft enough to eat.
- Transfer to a bowl.
- Add banana slices and sprinkle the cinnamon powder and a little salt.
Note: Avoid adding sugar if you want to lose weight. Salt balances the flavors as banana renders enough sweetness to the oats.
Benefits
- Bananas are rich in potassium and are good energy boosters (13).
- Oats are .rich in dietary fiber. They aid nutrient absorption and reduce abdominal fat (14).
e. Cinnamon And Vegetable Brown Rice
Ingredients
- ¼ cup finely chopped carrots
- ¼ cup peas
- ½ cup brown rice
- 1 ½ cups of water
- ¼ cup finely sliced onion
- 1-inch cinnamon bark
- 1 cardamom
- 2 cloves
- 1 teaspoon ginger paste
- 1 teaspoon garlic paste
- 2 tablespoons olive oil
- ½ teaspoon roasted cinnamon powder
- A handful of coriander leaves
- ½ teaspoon salt
How To Prepare
- Add oil to a heated pot.
- Toss in the cinnamon bark, cardamom, and cloves. Let it fry for about 30 seconds.
- Add the onions and cook until they turn brown.
- Add the ginger and garlic paste. Cook for about a minute.
- Add the chopped carrot and peas. Cook for about 2 minutes.
- Add the brown rice and stir fry for about 15 seconds.
- Add water and salt. Let the rice cook.
- Once it is cooked, sprinkle the roasted cumin powder.
- Garnish with chopped coriander leaves.
Benefits
- Brown rice is loaded with nutrients and dietary fiber, which binds to fat and prevents fat absorption. Brown rice also improves insulin resistance and reduces LDL cholesterol (15).
- Cardamom aids weight loss, reduces oxidative stress, dyslipidemia, and liver damage (16).
- Clove is antimicrobial and anti-inflammatory in nature and protects you from cold and cough (17).
- Carrots are rich in antioxidants and phenolic compounds. They suppress appetite, promote weight loss, and help prevent cardiovascular diseases (18).
- Peas are loaded with vitamins, minerals, and phytonutrients that lower bad cholesterol, help fight certain types of cancer and prevent neuronal damage (19).
- Ginger improves digestion, boosts immunity, and helps reduce the risk of colorectal cancer (20).
- Garlic has antimicrobial, anti-inflammatory, anticancer, and cardioprotective properties (21).
- Coriander has anticancer, analgesic, anti-inflammatory, lipid-lowering, and antimicrobial properties (22).
f. Bedtime Cinnamon And Turmeric Milk
Ingredients
- 1 cup warm fat-free milk
- ¼ teaspoon cinnamon powder
- ¼ teaspoon turmeric powder
How To Prepare
- Add cinnamon and turmeric powder to a cup of warm fat-free milk.
- Stir well.
- Drink this before you go to bed.
Benefits
- Turmeric has antioxidant, anti-inflammatory, and antimicrobial properties. It also helps prevent cancer, obesity, and cardiovascular disease (23).
- Milk is rich in calcium, vitamin D, potassium, magnesium, riboflavin, and vitamin B12. It can help prevent osteoporosis, strengthen your teeth, and reduce blood pressure (24).
You may also use cinnamon in smoothies, juices, and cakes to enhance the flavor and lose weight.
Apart from aiding weight loss, cinnamon has the following benefits:
Other Benefits Of Cinnamon
Cinnamon has been used in various recipes for thousands of years. It not only gives a beautiful flavor and taste but also has many health benefits. Here is a list of the other health benefits of cinnamon:
- Cinnamon has antimicrobial properties, which protect your body from microbial
- It is loaded with antioxidants that scavenge the harmful free oxygen radicals.
- It helps to lower bad cholesterol in the blood, hence protecting the heart.
- Cinnamon is anti-inflammatory and helps alleviate joint pain, toothache, and gut inflammation.
- It can also aid in the treatment of a host of skin-related issues, rashes, and infections.
- Cinnamon can also help fight cancer as it prevents the proliferation of cancerous cells.
- It is a natural preservative and sweetener.
- Cinnamon has also been found to enhance cognition. It improves the brain’s insulin utilizing ability and prevents Alzheimer’s induced changes in the brain.
Though cinnamon has many health benefits, it does have its share of side effects as well. Find the list below.
Side Effects Of Consuming Excessive Cinnamon
Consuming too much cinnamon may cause
- Gastrointestinal problems
- Liver disease
- Skin irritation
- Nausea
- Low blood sugar
- Increased heart rate
- Premature labor
- Heating of the body
Before we come to a close, here are a few takeaway tips:
Useful Tips
- Do not consume cinnamon if you are allergic to it.
- Do not consume too much cinnamon per day.
- To lose weight, eat every 2-3 hours.
- Keep a check on your meal portion size.
- If you do not like working out, play outdoor sports or dance to burn the extra calories.
Conclusion
Consume cinnamon regularly to keep your metabolism kicking, lose weight, improve heart health, and boost immunity. Now that you know all about the benefits of cinnamon for weight loss, what are you waiting for? Enjoy your meal with a dash of cinnamon today!
If you have any questions, please leave a comment in the box below.
2 sources
- Cinnamon: Mystic powers of a minute ingredient, Pharmacognosy research, US National Library of Medicine, National Institutes of Health.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4466762/ - Cinnamon supplementation positively affects obesity: A systematic review and dose-response meta-analysis of randomized controlled trials, Clinical nutrition : official journal of the European Society of Parenteral and Enteral Nutrition, US National Library of Medicine, National Institutes of Health.
https://www.ncbi.nlm.nih.gov/pubmed/30799194 - Cinnamon turns up the heat on fat cells, ScienceDaily.
https://www.sciencedaily.com/releases/2017/11/171121095145.htm - Cinnamon induces browning in subcutaneous adipocytes, Scientific reports, US National Library of Medicine, National Institutes of Health.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5446408/ - Cinnamon: Potential Role in the Prevention of Insulin Resistance, Metabolic Syndrome, and Type 2 Diabetes, Journal of diabetes science and technology, US National Library of Medicine, National Institutes of Health.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2901047/ - Cinnamon Use in Type 2 Diabetes: An Updated Systematic Review and Meta-Analysis, Annals of family medicine, US National Library of Medicine, National Institutes of Health.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3767714/ - Cinnamon extract lowers glucose, insulin and cholesterol in people with elevated serum glucose, Journal of traditional and complementary medicine, US National Library of Medicine, National Institutes of Health.
https://www.ncbi.nlm.nih.gov/pubmed/27774415 - The effects of cinnamon supplementation on blood lipid concentrations: A systematic review and meta-analysis, Journal of clinical lipidology, US National Library of Medicine, National Institutes of Health.
https://www.ncbi.nlm.nih.gov/pubmed/28887086 - Cinnamon supplementation positively affects obesity: A systematic review and dose-response meta-analysis of randomized controlled trials, Clinical nutrition : official journal of the European Society of Parenteral and Enteral Nutrition, US National Library of Medicine, National Institutes of Health.
https://www.ncbi.nlm.nih.gov/pubmed/30799194 - Potential Nutritional Benefits of Current Citrus Consumption, ResearchGate.
https://www.researchgate.net/publication/281358167_Potential_Nutritional_Benefits_of_Current_Citrus_Consumption - Honey: its medicinal property and antibacterial activity, Asian Pacific journal of tropical biomedicine, US National Library of Medicine, National Institutes of Health.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3609166/ - Apple Cider Vinegar, Baseline of Health Foundation.
https://www.jonbarron.org/herbal-library/foods/apple-cider-vinegar - Bananas as an energy source during exercise: a metabolomics approach, Plos One, US National Library of Medicine, National Institutes of Health.
https://www.ncbi.nlm.nih.gov/pubmed/22616015 - Oat prevents obesity and abdominal fat distribution, and improves liver function in humans, Plant foods for human nutrition, US National Library of Medicine, National Institutes of Health.
https://www.ncbi.nlm.nih.gov/pubmed/23371785 - Effects of the brown rice diet on visceral obesity and endothelial function: the BRAVO study, The British journal of nutrition, BUS National Library of Medicine, National Institutes of Health.
https://www.ncbi.nlm.nih.gov/pubmed/23930929 - Cardamom powder supplementation prevents obesity, improves glucose intolerance, inflammation and oxidative stress in liver of high carbohydrate high fat diet induced obese rats, Lipids in health and disease, US National Library of Medicine, National Institutes of Health.
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5557534/
- Clove (Syzygium aromaticum): a precious spice, Asian Pacific journal of tropical biomedicine, US National Library of Medicine, National Institutes of Health.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3819475/ - Drinking carrot juice increases total antioxidant status and decreases lipid peroxidation in adults, Nutrition journal, US National Library of Medicine, National Institutes of Health.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3192732/ - Review of the health benefits of peas (Pisum sativum L.), The British journal of nutrition, US National Library of Medicine, National Institutes of Health.
https://www.ncbi.nlm.nih.gov/pubmed/22916813 - The Amazing and Mighty Ginger, Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition, US National Library of Medicine, National Institutes of Health.
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