Many people also refer to Japanese water as ginger water. Curiously, this drink has become a viral weight loss hit, even though there are many articles circulating online proving that not everything is as it seems at first glance. So, what is the truth about this water?

The internet and social media have spread the idea that a drink made from ginger root with water (often also called Japanese water, although it has no specific Japanese tradition) can accelerate fat loss, especially around the belly, back, and thighs. The recipe is quite simple: 1.5 liters of water, a few slices of ginger (at least 1 cm thick), the juice of half a lemon, drink every day.

In theory, the drink is supposed to speed up metabolism (which is the rate at which the body consumes energy) and help with fat burning. In addition, it is said to have other health benefits...

What the research says

First, the good news: There are studies that show ginger isn't just an empty promise. A meta-analysis by Medical News Today (an analysis of several studies) found that consuming ginger lowers body weight (BW-body weight), waist-to-hip ratio (WHR), and some other metabolic markers.

A study on laboratory animals by PMC showed that ginger water (in various concentrations) really does reduce weight gain, lower total cholesterol, and decrease the number of triglycerides.

There is quite a bit of evidence regarding the anti-inflammatory and antioxidant properties of ginger (PMC): ginger contains bioactive components such as gingerol (an important component of ginger), which help reduce inflammation and oxidative stress.

So: ginger and ginger drinks have a basis in many studies, but it's important to stress that these effects are not huge. It's not a miracle. The effects are often supplementary, not standalone.

Where are the limitations and what should you know

Although the meta-analysis confirmed a reduction in body weight and waist-to-hip ratio, a 2022 study by Healthline noted that ginger did not significantly lower body mass index (BMI) in all cases. The ginger water drink study was done on animals, meaning that application to humans should always be taken with a grain of salt. Therefore, experts emphasize that Japanese water should be seen only as a supportive measure—without changes in diet, exercise, and lifestyle, the effect will be limited.

Doctors warn against consuming large amounts, as everyone is different. In any case, consult your doctor, especially if you take medications for blood pressure, diabetes, blood clots, etc.

How to do it at home

You can prepare Japanese water or ginger drink at home:

1. Home recipe you know
   Use the ingredients we've mentioned: 1.5 liters of water, at least 1 cm of fresh ginger, a few slices, and lemon juice to taste. Prepare it fresh daily and drink throughout the day. This way, you have a cheap and simple base.
   
2. Use it as a supportive measure
   Instead of thinking: just two ginger slices will make the fat disappear, keep in mind this is a step closer to your goal. Combine it with a balanced diet, regular physical activity (walking, light exercises; if you have stronger thighs, squats are the best recipe for slimming the hips), make sure you get enough sleep, and don’t forget about stress reduction.
   
3. Expect realistic results
   If the meta-analysis shows that consuming ginger can reduce waist-to-hip ratio and slightly lower body weight, this does not mean you will lose 10 kg in one week. It is supportive aid. You might notice you feel less bloated, have improved digestion, and feel lighter during walks and exercises for thighs or hips...
   
4. Take advantage of additional benefits
   The ginger drink can actually help with some other things:
   
   • Improved digestion (ginger helps food move through the stomach more quickly)
     
   • Anti-inflammatory effects (which means if you have mild joint pain, bloating, or a heavy feeling in the body, ginger can significantly improve your well-being)
     
   • Possible effect on metabolism.

How the drink actually works

When we say the drink burns fat, there are some mechanisms at play (it’s certainly not magic):

• With the bioactive component gingerol, which is the main active ingredient of ginger (a phenolic compound with an aromatic structure; a phenolic compound means a molecule that is chemically a phenol, i.e., has an aromatic ring and a hydroxyl group), the drink supports anti-oxidant and anti-inflammatory processes (confirmed by a study published on Healthline).
  
• Ginger also works by speeding up digestion and metabolism. Faster digestion means the body uses more energy to process and move food, which is a known thermic effect (effect of heat).
  
• In animals, a change was observed in the expression of genes involved in fat metabolism (e.g., SREBP-1c) in the groups that drank ginger water.

Possible targeting of stubborn areas (belly, back, thighs...)

Why does Japanese water supposedly work specifically on the belly, back, and thighs? Because these are the areas where fat often accumulates and for many people are the hardest to reduce. Although there are no specific studies investigating just ginger or Japanese water on the back and thighs, there’s a logical connection:

• If the whole body moves towards better-regulated metabolism and less inflammation, there’s a possibility that fat stored in these areas will also be more responsive to changes.
  
• Ginger drink can help reduce bloating and improve digestion, which means you can feel noticeably better, especially in the belly (or thighs).
  
• Combined with exercise, i.e., strengthening back or thigh muscles, you can make these areas take a more active part in fat burning processes.

However, it should also be clarified... In 2020, a study was published in ResearchGate, where animals were given ginger water in concentrations of 25% and 50%, and already from the second week, they showed significantly less weight gain.

In the spring of 2025, the website UBieHealth stated in its article about ginger water for weight loss that it may help with burning calories, but more research is needed.

Home version: step by step

Here’s how to include the drink in your daily routine— and how to adapt it so it’s effective and safe:

• Every morning or forenoon, prepare 1.5 liters of warm (not hot) water.
  
• Slices of fresh ginger—at least 3 pieces about 1 centimeter thick, peel and cut into thin slices.
  
• Add the ginger slices into boiling or well-heated water (it doesn’t need to be boiling), and let it boil or heat for a few minutes, until you smell a pleasant aroma. Then, remove from the heat.
  
• When the water cools to a comfortable temperature, you can add the juice of half a lemon (not obligatory, but it tastes nice and provides some vitamin C) and, if you want, a little honey. Just make sure not to add too much sugar, as this reduces the weight-loss effect.
  
• Drink throughout the day: some in the morning, some in the afternoon, some in the evening. Do not drink all 1.5 liters at once, but gradually, so your body can absorb and digest it more easily.
  
• At the same time: make sure you get at least 30 minutes a day of walking or light exercise, and try to reduce your intake of highly processed foods (sugars, white flour, fried foods).

And here are some more ideas to further upgrade the whole process:

• Variation with lime and mint: at least once a week, replace the lemon with lime + mint leaves. The taste will be fresher and your body will get additional plant compounds.
  Try it.
  
• Extra exercise for stubborn areas: if you’re focused on the belly-back-thighs, do targeted exercises for core and back muscles twice a week (e.g.: uphill walking, plank exercises—exercises similar to push-ups, but with your forearms on the ground...). This way, ginger water will work together with muscle activation.
  
• Track your progress: measure your waist, hips, and thighs at the start, then continue with the drink + exercise for 4 weeks and measure again. This way, you’ll see if there’s progress, which can be an important motivational boost.
  
• Seasonal adaptation: In winter, you can prepare the drink with added cinnamon (cinnamon also helps metabolism), and in summer, you can try it as an iced ginger drink.

When and how to start

Ginger drink or Japanese water is not a miracle. However, it has scientific backing that it can help with fat loss, especially as part of a broader approach. Start moderately, consistently, and monitor results. If you just take ginger water, without any dietary or activity changes, you’ll barely notice any difference. But if you combine everything mentioned (drink + exercise + balanced diet), you may see the fat on the belly, back, and thighs start to recede, and the body becomes more ready for activity.