As people age, losing weight and burning fat can become more challenging, but it doesn’t have to be insurmountable. We sought the expertise of Sahar Berjis, RD, MPH, and the Founder of Inner Health and Wellness, to discover the optimal foods for those over 50 to consume at night. “At InnerHealthWellness, our approach focuses on leveraging natural foods, herbs, and mindful habits to support the body’s metabolic functions, particularly during rest periods,” Berjis explained to Eat This, Not That!. “After reaching 45 or 50 years old, metabolic rates slow down, yet selecting the right foods before bedtime and adopting habits that balance blood sugar, aid digestion, and reduce inflammation can significantly impact overall health.” Here are seven recommended foods and beverages to enjoy in the evening to help boost fat-burning as you sleep.

Cinnamon and cardamom tea not only offers a delightful flavor but also promotes a sense of calmness, which is crucial for burning fat. Research indicates that cinnamon may help reduce inflammation. “Drinking cinnamon and cardamom tea aids in balancing blood sugar, soothing the nervous system, and inducing relaxation before bedtime,” Berjis notes.

Cinnamon and Cardamom Tea

Eggs stand out as one of nature’s superfoods and make an excellent evening snack to promote feelings of fullness and support fat-burning. “A hard-boiled egg delivers slow-digesting protein that keeps the metabolism stable and minimizes overnight muscle breakdown,” Berjis explains.

Hard-Boiled Egg

Dandelion and chicory tea offers a comforting herbal option for the evenings that may support weight loss efforts. Berjis suggests this tea as a natural method to promote liver health. “Dandelion and chicory tea are natural bitters that gently stimulate liver function and enhance fat metabolism during sleep,” she says.

Dandelion and Chicory Tea

Dandelion and chicory tea is a lovely, soothing evening herbal drink which can encourage weight loss. Berjis recommends this tea as a natural way to support liver health. “Dandelion and chicory tea are natural bitters that gently stimulate the liver and enhance fat metabolism while you sleep,” she says.

Bitter Melon

Bitter melon tea is another evening drink which can help support metabolism and fat-burning overnight. This vine fruit contains compounds which may help balance blood sugar. “Bitter melon tea or tincture supports insulin sensitivity and encourages fat utilization,” Berjis explains.

Apple Cider Vinegar

Apple cider vinegar mixed with warm water is an ideal drink to enjoy before bed. “Apple cider vinegar in warm water helps balance pH, support digestion, and curb blood sugar spikes overnight,” Berjis says. Enjoy a little after your last meal of the day.

Sauerkraut

This fermented cabbage is packed with health benefits, Berjis says: “Sauerkraut juice delivers probiotics that improve gut balance and promote fat metabolism during rest.” Your gut microbiome will thank you!

Cayenne Pepper

A little bit of heat can do wonders for your metabolism. Berjis recommends cayenne for an overnight fat-burning boost. “A dash of cayenne pepper or a bitter herbal spritz can mildly raise body temperature and circulation, giving metabolism a subtle nighttime boost,” she explains.