The 3 Best Sleeping Positions to Lose Belly Fat

Introduction – The Best Sleeping Positions to Lose Belly Fat

Losing belly fat can be hard, there are various methods to lose fat and shed pounds quickly. You can go to the gym, attempt to modify your diet, and more, but what if I tell you that you can lose weight while sleeping? Shocked or Excited?

Sleeping is an important aspect of our everyday lives. The typical person spends 1/3 of their life sleeping! However, some sleeping positions can help you lose belly fat indirectly. 

Burning Fat while sleeping might feel like a new thing but your body is in a calorie-burning state while sleeping as most of the metabolic functions are done during sleeping. Short sleep that is fewer than 6–7 hours has been linked to weight gain. 

There are some sleeping positions that can help in good sleep, provide other benefits, and might as well help you burn belly fat. In this article, we will discuss some of the best sleeping positions to lose belly fat.

Can You Really Burn Fat While Sleeping?

You can indeed burn fat while you sleep. You can burn fat while sleeping in many ways like eating the foods that burn fat overnight, sleeping in the right positions, and more. If we sleep for 7-8 hours each day, this is plenty of time to burn a substantial number of calories. 

Many studies theorized that less sleep will lead to weight gain in adults. Evidence proves that people who have fewer hours of sleep are more likely to gain a significant amount of weight. So, getting enough sleep is pretty important for weight loss [1, 2].

While we are asleep (and not moving) our bodies will break down our stored fat deposits and use them as an energy source. However, since we don’t work out during this time, we might not be burning as much fat as we could be.

This is why it’s important to exercise during the day. By doing so, we are exercising our muscles and burning more fat even at rest. It also helps in boosting metabolism which then helps in burning fat and losing weight at night.

Sleeping positions specifically have not been proven yet to help with weight loss and burning fat but fixing your sleep schedule and habits can help you burn off some extra calories while sleeping.

Best Sleeping Positions to Lose Belly Fat

Sleeping in the right positions can assist you to sleep better and also provide many other benefits. So, here are the best sleeping positions you should try sleeping on.

1. Sleeping On The Back

sleeping on the back
Image- LSOphoto/iStock

Sleeping on your back is probably the safest and healthiest sleeping position. It allows the body to rest while the head and spine are supported by the bed. This is because the back is in a stable position and is a good position to relax. Sleeping on the back keeps the spine aligned and prevents it from falling into the shape of a C-curve. 

Sleeping on your back is a viable option for getting a good amount of sleep and moving towards your fitness goals like losing belly fat. It also reduces the pressure on your hips and lower back which can alleviate hip and back pain.

2. Sleeping On Your Stomach 

sleeping on the stomach
Image- Deagreez/iStock

Sleeping on your stomach also known as the prone position might be uncomfortable & can cause problems with breathing and blood flow over the night but some people still prefer to sleep on the back. 

Sleeping on your stomach can also reduce snoring. Sleeping on your stomach allows your mouth to remain closed, thereby reducing the symptoms of snoring. Sleeping on your stomach can also help prevent sleep apnea.

Thus, Sleeping on your stomach is another good option to get a good sleep which can promote fat burn throughout the day.

But, do not sleep on your stomach the whole night, we suggest combining it with sleep positions like sleeping on the back, sleeping on the side, etc.

Related: Should I Take Creatine While Trying To Lose Belly Fat?

3. Sleeping On Your Side

Sleeping positions to lose belly fat
Image – Andrea Piacquadio/Pexels

Some people prefer to sleep on their sides while others find sleeping on their back or stomach more comfortable. It is believed that sleeping on your stomach or back can be more beneficial for a nice sleep to help with promoting fat loss.

However, sleeping in a certain position should not be your only bet for losing fat, you should still promote weight loss by ensuring you get 8-10 hours of sleep and eating small, healthy meals at night to support your body’s natural fat-burning process while sleeping. Additionally, practicing abdominal breathing and improving your diet and exercise routine can also help reduce belly fat.

Belly fat is a common concern for many people, and sleeping on your side has been suggested as a way to reduce it. However, there is limited scientific evidence to support this claim. In fact, some experts suggest that sleeping on your side can actually cause wrinkles and shoulder pain due to the pressure on your face and shoulders.

In the end, while sleeping on your side may not be the most effective position for reducing belly fat, prioritizing adequate sleep and maintaining a healthy diet and exercise routine can help promote weight loss and reduce belly fat.

Related: How Many Squats A Day To Lose Belly Fat?

Important Factors to Lose Belly Fat While You Sleep

If you are someone who is trying to lose weight, then you should consider making your sleep habits better. Sleep is important for your health, and it is a big part of losing weight. For example, if you only sleep 6-7 hours in a day, sleeping an extra hour at night can result in an extra loss of fat, which can lead to an overall more fit and healthy lifestyle [1, 2].

The most important thing you can do is to find the perfect sleep environment for you. This could be turning off electronics an hour before going to sleep, making sure your bedroom is dark and quiet, having the right temperature, or having comfortable sheets. It is important to find your perfect sleep environment and to make sure your body gets the sleep it needs.

That being said, getting enough sleep is crucial for maintaining a healthy weight and reducing belly fat. Lack of sleep has been linked to weight gain and an increase in appetite, which can lead to overeating and a higher intake of calories. Therefore, it’s important to prioritize getting adequate sleep to support your weight loss goals.

Some Major Ways To Lose Belly Fat and Shed Pounds Quickly

In addition to sleep, maintaining a healthy diet and exercise routine is key to reducing belly fat. Consuming a diet rich in whole foods, high in fiber, and low in processed foods and sugar can help promote weight loss and reduce belly fat [3, 4].

Engaging in regular aerobic exercise and strength training can also help burn calories and build muscle, which can further support weight loss and reduce belly fat [5].

To lose belly fat and shed pounds quickly, It’s important to exercise regularly, work out or do some form of physical activity. Sleep at least 7-8 hours a night. Be on a calorie deficit. Before bed, avoid eating a heavy meal. Choose a diet with healthy foods and cut back on junk foods.

Make sure you eat your vegetables and fruits so you get plenty of fiber and nutrients. You should watch your sodium intake as well. Drink lots of water, at least 16-20 oz. per day. If you are overweight, lose weight but do it the right way. Consistently following these tips are the key to losing belly fat.

Frequently Asked Questions (FAQs)

Conclusion – The Best Sleeping Positions to Lose Belly Fat

Losing belly fat is hard, there are many ways to burn fat, burn calories, and lose weight. In this article, we looked into one of the ways to promote calorie-burning and fat-burning states in the body while sleeping.

Staying in the right position while you sleep can help improve your posture, help you sleep better, and also help you burn fat along with following a good diet and increased physical activity in your routine.

It’s important to remember that only depending on sleeping for weight loss or fat burn is not optimal. Try improving your diet, adding physical activity to your routine, getting in a calorie deficit, and being patient to lose weight.

We hope you’ve enjoyed reading this article. We know it can be difficult and it requires consistency, dedication, and hard work to burn belly fat and lose weight but you should not lose hope.

More Belly Fat & Sleep Guides

Do Wall Sits Burn Belly Fat? Fact Or Fiction?

How to Lose Belly Fat Overnight with Vaseline? Does it work?

How to Lose Belly Fat Without Hurting Your Back?

Does Sleeping With a Waist Trainer Help Lose Weight? The Truth


  1. Beccuti G, Pannain S. Sleep and obesity. Curr Opin Clin Nutr Metab Care. 2011 Jul;14(4):402-12. doi: 10.1097/MCO.0b013e3283479109. PMID: 21659802; PMCID: PMC3632337.
  2. Papatriantafyllou E, Efthymiou D, Zoumbaneas E, Popescu CA, Vassilopoulou E. Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance. Nutrients. 2022 Apr 8;14(8):1549. doi: 10.3390/nu14081549. PMID: 35458110; PMCID: PMC9031614.
  3. Champagne CM, Broyles ST, Moran LD, Cash KC, Levy EJ, Lin PH, Batch BC, Lien LF, Funk KL, Dalcin A, Loria C, Myers VH. Dietary intakes associated with successful weight loss and maintenance during the Weight Loss Maintenance trial. J Am Diet Assoc. 2011 Dec;111(12):1826-35. doi: 10.1016/j.jada.2011.09.014. PMID: 22117658; PMCID: PMC3225890.
  4. Soeliman FA, Azadbakht L. Weight loss maintenance: A review on dietary related strategies. J Res Med Sci. 2014 Mar;19(3):268-75. PMID: 24949037; PMCID: PMC4061651.
  5. Willis LH, Slentz CA, Bateman LA, Shields AT, Piner LW, Bales CW, Houmard JA, Kraus WE. Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults. J Appl Physiol (1985). 2012 Dec 15;113(12):1831-7. doi: 10.1152/japplphysiol.01370.2011. Epub 2012 Sep 27. PMID: 23019316; PMCID: PMC3544497.

Author Profile

Bruno Morgan


A person doing calisthenics exercise

Does Calisthenics Increase Testosterone: Fact Or Fiction?

Separating fact from fiction: does calisthenics increase testosterone levels? Explore the truth and its impact on your fitness goals. Get the insights you...
A scoop of pre workout supplement

Can Pre-Workout Kill You? (Assessing The Risks)

Concerned about pre-workout risks? Delve into Can pre-workout kill you? Explore the potential dangers and make informed choices for a safer workout routine...
Lumberjack squat

Lumberjack Squat: Complete Exercise Guide

Master the lumberjack squat with our comprehensive exercise guide. Learn proper form, alternatives, and tips for a killer lower body workout. Get started...
Height and Growth

Does Ashwagandha Increase Height? (Ashwagandha For Height)

Discover the answer to does ashwagandha increase height. Explore ashwagandha's impact on height growth and its effectiveness...
A man drinking supplement in a shaker

Can You Take Pre-Workout Twice A Day? (Is It Safe)

Curious about taking pre-workout twice a day? Find out if it's safe and get expert insights on maximizing your workouts with dual dosing...

11 Best Exercises That Start With E (How-To, And More!)

Discover the top 11 exercises that start with E, complete with how-to guides and more! Elevate your fitness routine with these effective workouts...

Scroll to Top