What you’ll learn:
- Studies show that some components of green tea could slightly increase metabolism and help burn fat.
- Green tea might help reduce body weight when paired with a reduced-calorie diet.
- Drinking three cups of green tea per day could be a sweet spot for metabolic benefits, but you’ll need to balance it with other caffeinated drinks.
Green tea is a popular drink worldwide, and for good reason. It’s delicious, soothing, and packed with bioactive compounds that may help increase your metabolism. But is it effective for weight loss? This question has sparked curiosity and driven numerous health trends.
With its rich history and reputation as a health-enhancing beverage, green tea is often featured in weight loss discussions. Does it truly live up to the hype?
Some studies suggest that green tea might provide a modest increase in metabolism and assist in the breakdown of body fat. While it isn’t a miracle solution, it can be a part of a balanced approach to weight management and overall health, similar to the strategies you’ll learn through Noom.
Let’s explore the science behind it and see why green tea deserves a spot in your wellness routine.
Can green tea aid in weight loss?
Green tea isn’t just a comforting drink—it’s a powerhouse of natural compounds that could support your weight loss efforts. Its potential power resides in two key components: catechins and caffeine.
You’re probably familiar with caffeine’s energy-boosting effect, but catechins might be new to you. Catechins are a naturally occurring antioxidant in green tea. Research suggests that the catechins and caffeine in tea can potentially work together to affect metabolism and help your body burn slightly more fat. One note: This study used green tea extract instead of freshly brewed tea to standardize the amount. The level of catechins and caffeine will vary in brewed tea.
When you drink an actual cup of caffeinated green tea, you typically get about 50-100 milligrams of catechins and 30-40 milligrams of caffeine. An analysis of several studies suggests that the combination of catechins and caffeine in green tea can give your metabolism a gentle nudge, helping your body break down fat for energy. Green tea’s key catechin, EGCG, works alongside caffeine to enhance fat-burning during physical activity. Again, remember, while the connection is there, these effects are very small.
Incorporating green tea into your routine can be a smart way to support your goals if it’s something you love. It won’t burn calories on its own, but it’s a healthy choice for people who want to manage their weight. Green tea, prepared without added sugar, sweeteners, or milk, has virtually no calories, so it won’t add to your daily caloric intake. (And it tastes great iced, too!)
Can drinking green tea reduce belly fat?
When it comes to weight loss, many people are particularly concerned about reducing belly fat, aka visceral fat. Why does belly fat matter so much? It’s not just about appearance. Visceral fat, the kind that accumulates around your organs in your midsection, poses serious health risks. It’s been linked to an increased risk of heart disease, type 2 diabetes, and other health conditions.
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According to some studies, drinking green tea may help with small reductions in visceral fat. This is because catechins in green tea can improve the body’s ability to burn fat—again, slightly—which eventually results in a decrease in belly fat.
Let’s take a look at a couple of studies:
- A study of Korean women aged 40 to 69 found that drinking four or more cups of green tea daily was associated with less “abdominal obesity,” that is, excessive deposits of fat in the abdominal region.
- In another study, Chinese women were randomly assigned either a catechin-rich green tea beverage or a placebo. Those who consumed the antioxidant-packed green tea lost more belly fat without significantly changing their diet or physical activity.
While everyone won’t experience the same results, adding green tea to a healthy lifestyle might help reduce visceral fat and the health risks that come with it. Again, green tea alone isn’t a miracle solution for belly fat—it works best when combined with a lowered-calorie diet, regular exercise, and healthy lifestyle habits.
How much green tea should I drink per day?
There’s no absolute answer, as it varies depending on individual factors. However, incorporating three to four cups of green tea into your daily routine, alongside a balanced diet and regular exercise, may help you experience its health benefits. A study found that drinking four cups of green tea daily reduced body weight and waist circumference moderately among people with type 2 diabetes. Always check with your doctor to ensure this level is healthy for you.
If you want personalized guidance on incorporating green tea and other healthy habits into your weight loss journey, explore Noom. We can help you create a sustainable plan that fits your lifestyle and goals.
Is there anyone who shouldn’t drink green tea?
While green tea is generally safe for most people, there are some exceptions. Those with certain medical conditions, such as stomach ulcers or those who are sensitive to caffeine, may need to limit how much they drink.
Additionally, green tea can interact with certain medications, including blood thinners and some antidepressants. Pregnant or breastfeeding women should also talk to their providers before drinking green tea. Check with your doctor if you have any concerns or specific health conditions.
Are there any benefits associated with decaffeinated green tea?
Decaffeinated green tea offers many of the same health benefits as regular green tea, like antioxidants that support overall health and may aid in weight management.
The primary difference is that decaffeinated green tea has much less caffeine, making it a better option for those who are sensitive to it or are looking to reduce their intake. While it may not provide the same short-term increase in metabolism as caffeinated green tea, it still contributes valuable antioxidants. Plus, it can be a soothing, healthy drink any time of day.
What’s the best way to include green tea in my day?
Here are tips to help you get the most out of this beneficial beverage:
- Start small: Replace one cup of coffee with a cup of green tea and see how it makes you feel.
- Mind your caffeine: Green tea has less caffeine than coffee, but consider decaf if you’re sensitive to caffeine or limit the amount you drink of both. For comparison, eight ounces of green tea has about 20-45 milligrams of caffeine, while eight ounces of coffee has around 95-120 milligrams. Both caffeinated and decaf green tea provide health benefits.
- Drink water, too: Green tea contributes to your daily fluid intake, but be sure to drink plenty of water throughout the day, too.
- Get creative: If you don’t like hot green tea, try cold-brewing it for a smoother, less bitter flavor. Add a squeeze of lemon or a few mint leaves for a refreshing twist, but be cautious with sugar or other sweeteners, as they can add extra calories.
Harnessing the power of green tea for sustainable weight loss
The bottom line? Green tea can potentially increase metabolism and slightly enhance fat oxidation, but it isn’t a ticket to weight loss. Drinking green tea works best as part of a balanced approach to health. Combine your green tea habit with a nutritious diet, regular physical activity, and other healthy lifestyle choices for the most effective and sustainable results.
Noom’s programs can help you integrate green tea and other healthy habits into your daily routine, creating a sustainable path toward your weight loss goals. With expert guidance and support, Noom can provide a personalized plan that aligns with your lifestyle and preferences. Don’t just sip on green tea—let it empower you to make lasting changes and transform your health journey.
