Over the years, apple cider vinegar has gained popularity for its many health benefits, including weight loss. Apple cider vinegar is made by fermenting apple cider with yeast and bacteria, producing acetic acid and other compounds.

These compounds are believed to help with weight loss by reducing appetite, improving digestion, and increasing metabolism.

1. Dilute Apple Cider Vinegar

Apple cider vinegar is acidic and can damage your teeth and esophagus if taken undiluted. To use apple cider vinegar for weight loss, dilute it in water or other beverages.

Mix one to two teaspoons of apple cider vinegar in a glass of water or other non-carbonated beverage. You can also add honey, lemon juice, or cinnamon to improve the taste.

2. Drink Apple Cider Vinegar before Meals

Drinking apple cider vinegar before meals can help with weight loss. The vinegar can promote feelings of fullness, reducing your appetite and the amount of food you eat.

Drinking apple cider vinegar before meals can also help balance your blood sugar levels, preventing cravings and overeating.

3. Use Apple Cider Vinegar in Salad Dressings

You can use apple cider vinegar as a healthy and low-calorie substitute for high-calorie salad dressings. Mix apple cider vinegar with olive oil, lemon juice, honey, or mustard to create a salad dressing that is both nutritious and flavorful.

Using apple cider vinegar in salad dressings can also improve your digestion and nutrient absorption.

4. Include Apple Cider Vinegar in Cooking

You can use apple cider vinegar in cooking to add flavor and nutrition to your meals. Add a tablespoon of apple cider vinegar to your recipes for soups, stews, sauces, marinades, and stir-fries.

Apple cider vinegar can also tenderize meats, making them easier to digest and absorb.

5. Take Apple Cider Vinegar Supplements

If you don’t like the taste of apple cider vinegar or find it difficult to include in your diet, you can take apple cider vinegar supplements.

Apple cider vinegar supplements come in the form of capsules or gummies and are a convenient way to consume apple cider vinegar. However, make sure to choose high-quality supplements from reputable brands.

6. Start with Small Amounts

When using apple cider vinegar for weight loss, start with small amounts and gradually increase your intake to prevent side effects. Drinking too much apple cider vinegar can cause nausea, diarrhea, and stomach pain.

The recommended dosage is one to two tablespoons a day.

7. Combine with a Balanced Diet and Exercise

While apple cider vinegar can help with weight loss, it is not a magic solution. For long-term weight loss success, you need to combine apple cider vinegar with a balanced diet and regular exercise.

Eat a diet rich in whole foods, including fruits, vegetables, lean protein, and healthy fats. Exercise for at least 30 minutes a day, five days a week.

8. Consult with Your Doctor

If you have any health conditions, such as diabetes, kidney disease, or digestive issues, consult with your doctor before using apple cider vinegar for weight loss.

Apple cider vinegar can interact with some medications and could worsen certain health conditions.

9. Be Patient

Weight loss with apple cider vinegar may take time, so be patient and stick with it. It is not a quick fix solution but a natural aid to weight loss and overall health.

10. Choose High-Quality Apple Cider Vinegar

When using apple cider vinegar for weight loss, it is essential to choose high-quality vinegar.

Look for organic, raw, unfiltered, and unpasteurized apple cider vinegar that contains the “mother,” a substance made of proteins, enzymes, and friendly bacteria. The mother is where most of the health benefits of apple cider vinegar come from.