Can drinking vinegar really help you slim down? It sounds like a health myth—until you see the numbers. According to new research, people who added just 1–2 tablespoons of apple cider vinegar (ACV) to their day lost up to 15 pounds in 12 weeks. Even more impressive: 72% reported fewer cravings and reduced belly bloat in the first seven days.
This guide will show you how to lose weight by apple cider vinegar step by step. From the best time to take it to the most effective fat-burning drink recipes, we’ll walk through everything you need to get results—backed by science and tested by real users. Whether you’re starting a health kick or need something natural to break a plateau, this is a powerful habit to try.
Here’s how it works.
Why Apple Cider Vinegar for Weight Loss Is More Than a Trend
TikTok videos, YouTube testimonials, and wellness blogs all talk about apple cider vinegar like it’s magic. But there’s a reason behind the hype—and it’s rooted in actual science.
Studies suggest that the acetic acid in ACV may promote satiety, help stabilize blood sugar levels after meals, and enhance fat metabolism. One study even found participants drinking 15–30ml of ACV daily lost significantly more weight and belly fat than those who didn’t—without changing their diet.
And while it’s not a miracle cure, it’s one of the few natural tools that delivers measurable results when used consistently.
How Apple Cider Vinegar Helps With Weight Loss
Understanding how to lose weight by apple cider vinegar starts with knowing how it works inside your body.
ACV reduces blood sugar spikes after meals. This not only helps with insulin regulation but also reduces fat storage, especially around the belly. When your insulin is more stable, your body has a better chance of burning fat instead of storing it.
It also delays gastric emptying, meaning food stays in your stomach longer. This leads to fewer hunger signals and less snacking between meals.
Finally, the acetic acid in ACV may activate AMPK, a key enzyme that boosts fat burning and blocks fat production. The result: improved metabolic function, reduced fat accumulation, and less belly bloat.
How to Use Apple Cider Vinegar to Lose Weight (Step-by-Step)
Now that you know what ACV does, let’s get practical. Here’s exactly how to lose weight by apple cider vinegar, even if you’re just starting out.
Start With the Right Dosage
Begin with 1 teaspoon per day mixed in water. After a few days, increase to 1 tablespoon. The goal is to work up to 1–2 tablespoons (15–30ml) daily.
Always dilute it. Never drink apple cider vinegar straight. Undiluted ACV can damage your teeth, esophagus, and stomach lining.
Mix with 8–10 ounces of water, and if you like, add lemon, honey, or cinnamon to improve flavor and function.
Time It for Maximum Impact
To reduce appetite and regulate blood sugar, drink your ACV water 15–30 minutes before meals. Many users take it:
– In the morning on an empty stomach to jumpstart metabolism
– Before lunch to reduce cravings
– Before dinner to minimize late-night snacking
Others prefer to take it as part of their before-bed routine to help digestion and reduce bloating overnight.
Choose the time that best fits your schedule and goals—but be consistent.
Choose a High-Quality Vinegar
Use raw, unfiltered, organic apple cider vinegar with “the mother.” This contains the beneficial enzymes and probiotics that support gut health and digestion.
Brands like Bragg, Wedderspoon, and Dynamic Health are good options.
Avoid clear, refined ACV or anything labeled “flavored vinegar”—these are often processed and stripped of active compounds.
Apple Cider Vinegar Weight Loss Drink Recipes You Can Actually Enjoy
Plain vinegar water isn’t for everyone. Here are three ACV drink recipes that taste great and enhance fat loss.
Classic Fat-Burning ACV Tonic
– 1 tbsp apple cider vinegar
– 1 tsp lemon juice
– ¼ tsp cinnamon
– 1 tsp raw honey (optional)
– 1 cup warm water
Mix and sip slowly before breakfast or your biggest meal.
Green Gut Reset Smoothie
– 1 tbsp ACV
– 1 handful spinach
– ½ banana
– 1 scoop vanilla protein powder
– 1 cup almond milk
– Ice
Blend and enjoy as a meal replacement or mid-morning energy booster.
Bedtime Bloat Buster
– 1 tbsp ACV
– 1 tsp turmeric
– 1 tsp grated ginger
– Warm chamomile or lemon balm tea
– Optional: pinch of black pepper
This drink supports digestion, reduces inflammation, and may help with overnight fat burning.
How Long Does Apple Cider Vinegar Take to Work?
This depends on your current diet, exercise, and consistency. But here’s what users and studies suggest:
– First 3–5 days: reduced bloating and fewer cravings
– 1–2 weeks: slight weight drop (1–3 pounds), improved digestion
– 3–4 weeks: visible changes in belly fat, more consistent energy
– 6–12 weeks: 6–15 pounds lost, based on lifestyle and dosage
Remember: ACV supports weight loss. It doesn’t replace the need for a balanced diet and physical activity. But it can make both more effective.
Who Should Be Careful With Apple Cider Vinegar?
While ACV is safe for most healthy adults, certain people should be cautious or consult a doctor before use.
If you have acid reflux, ulcers, or a sensitive stomach, diluted vinegar may still irritate your digestive tract.
People with low potassium or kidney disease should avoid high doses of ACV.
If you take insulin, blood pressure medication, or diuretics, talk to your doctor—ACV can interact with these drugs.
Pregnant or breastfeeding? There’s no clear evidence that ACV is harmful, but safety hasn’t been firmly established in these groups.
Start with small doses. Track how you feel. And always listen to your body.
Tips to Maximize Your Results with Apple Cider Vinegar
Don’t rely on vinegar alone. Combine it with these habits for better and faster fat loss.
Eat more protein: protein reduces appetite and boosts metabolism. ACV before a high-protein meal works even better.
Cut added sugars: this makes blood sugar easier to manage, reducing fat storage.
Stay hydrated: ACV can be mildly dehydrating, so drink plenty of water daily.
Move your body: walking 30 minutes a day is enough to compound the benefits.
Sleep 7–9 hours: poor sleep = higher hunger and fat gain, no matter how much vinegar you drink.
Pairing ACV with realistic lifestyle changes makes it more than a trend—it becomes a transformation.
What Real Studies Say About Apple Cider Vinegar for Weight Loss
Let’s break down what science says—not social media.
In a 2009 Japanese study, people who drank 1–2 tbsp of vinegar daily lost more weight and belly fat than those who didn’t. On average, the vinegar group lost 2.6–3.7 pounds in 12 weeks.
A 2024 Lebanese study found that overweight individuals who took daily ACV lost 6–8 kilograms (13–17 lbs), reduced their BMI, and improved their insulin sensitivity in just 3 months.
Another recent US-based study on younger adults showed an average weight drop of 15 pounds after 12 weeks of daily ACV intake, with no major diet changes.
These findings suggest that while ACV won’t cause rapid weight loss on its own, it significantly enhances fat-burning results—especially when used consistently with balanced habits.
Frequently Asked Questions
How much apple cider vinegar should I drink per day to lose weight?
Start with 1 teaspoon per day, then work up to 1–2 tablespoons (15–30ml). Always dilute it in at least 8 oz of water.
When should I drink ACV for weight loss?
The most effective times are before meals or in the morning on an empty stomach. Some people also benefit from taking it before bed.
Can I mix apple cider vinegar with juice or tea?
Yes—lemon water, green tea, and herbal teas are great carriers. Avoid sugary juices.
How fast will I lose weight using ACV?
Many people see small results in 1–2 weeks and bigger changes in 4–12 weeks with consistency and good eating habits.
Can I take ACV pills instead?
Yes, but studies show liquid forms are slightly more effective. Pills are easier on teeth and stomach.
Does ACV burn belly fat specifically?
ACV helps reduce visceral fat, which often appears around the waist. But spot reduction isn’t guaranteed—it supports full-body fat loss.
Is it okay to drink ACV at night?
Yes. A warm ACV drink before bed may reduce bloating and support stable blood sugar while you sleep.
Final Thoughts
Losing weight doesn’t have to mean extreme workouts or crash diets. Sometimes, it starts with one simple, powerful habit. Drinking apple cider vinegar daily won’t magically melt away fat—but it can make every other effort work better.
It reduces cravings. Supports digestion. Helps flatten your stomach. And gives you a structure to build healthier choices around.
If you’re curious about how to lose weight by apple cider vinegar, just start small. Try it once a day for a week. Notice the difference in your appetite, your energy, and your belly.
No pressure. No perfection. Just progress.
Let us know how it works for you—we’d love to hear your results.
Disclaimer: This article is for informational purposes only. Always consult a healthcare provider before starting any new supplement, especially if you have a medical condition or take medication.