Coffee may help your weight loss journey through stimulating metabolism or reducing fat stores in the body. However, its benefits may vary depending on your unique circumstances.

Coffee contains caffeine, one of the few substances known to help mobilize fats from your fat tissues and increase metabolism.

But does coffee really help you lose weight? This article takes a close look at the evidence.

According to research, coffee may have a beneficial effect for people who want to lose weight. In this 2021 review of studies, the authors suggest that coffee can prevent and reduce fat stores in the body by different factors, such as its:

  • action on the gastrointestinal microbiota, which can influence obesity
  • influence on proteins involved in the production of lipids in cells
  • inhibition of adipocytes, which are cells in your body that store fat

Due to its antioxidant and anti-inflammatory properties, coffee may also help prevent certain conditions such as:

  • metabolic syndrome
  • cardiovascular diseases
  • type 2 diabetes
  • obesity

The researchers emphasized that the anti-obesity effects of tea and coffee were observed with consuming large amounts of the drink, or about 3 to 6 cups daily.

A 2019 review of studiesTrusted Source also concluded that caffeine intake can promote:

  • weight loss
  • decrease in BMI
  • fat reduction

Is it effective long term?

A more recent 2024 review of studies highlighted all the current research on coffee and its weight loss potential.

The researchers found that while some studies underscored the benefits of coffee and how it can promote weight loss through its polyphenol or caffeine content, other studies found no link between coffee consumption and weight loss.

They concluded that limitations of some studies may account for these differences, such as:

  • the participants’ dietary intake during the study
  • whether the participants were consuming coffee or caffeine prior to enrolment in the study
  • the dose of caffeine the participants received
  • the participants’ weight

Whether coffee or caffeine can help you lose weight in the long term may depend on the person and other individual factors, but research appears to support its benefits for preventing obesity.

Coffee contains a number of stimulants, most importantly caffeine. Not only does caffeine increase your metabolic rate, but it also makes you more alert. Many biologically active substances found in coffee beans find their way into the final drink.

Several of them can affect metabolism:

  • Caffeine: The main stimulant in coffee.
  • Theobromine: The main stimulantTrusted Source in cocoa and it’s also found in smaller amounts in coffee.
  • Theophylline: This is another stimulant found in both cocoa and coffee.
  • Chlorogenic acid: One of the main biologically active compounds in coffee; may help slow the absorption of carbs.

The most important of these is caffeine, which is very potent and has been studied thoroughly.

Caffeine works by blockingTrusted Source an inhibitory neurotransmitter called adenosine.

By blocking adenosine, caffeine increases the firing of neurons and release of neurotransmitters like dopamine and norepinephrine. This, in turn, makes you feel more energized and awake.

Coffee and exercise

A 2021 reviewTrusted Source indicated that coffee seemed to have a positive effect on exercise and physical endurance. Researchers listed some of the following benefits:

  • muscular endurance
  • movement speed
  • muscular strength

If consumed in doses of 3 to 6 milligrams per kilogram (mg/kg ) of body mass, caffeine intake enhanced exercise performance in individuals. Caffeine improved performance in both trained and untrained participants.

Apart from coffee, other sources of caffeine also appeared to have the same performance-enhancing effects during exercise. These included:

  • chewing gum
  • mouth rinses
  • energy gels
  • energy drinks

Exercise can also accompany a balanced diet in helping with weight loss and preventing obesity.

Coffee can increase your metabolic rate

The rate at which you burn calories at rest is called resting metabolic rate (RMR).

The higher your metabolic rate, the easier it is for you to lose weight and the more you can eat without gaining weight. Coffee intake increases metabolism by 5% to 20%Trusted Source in about 3 hours.

For more fat-burning strategies, check out this article on 10 easy ways to boost your metabolism.

The bottom line

Coffee may help with weight loss, but its positive effects may depend on individual factors such as dietary intake, activity levels, or response to caffeine.

Of course, there are plenty of other great reasons to drink coffee, including coffee’s high antioxidant content.

»MORE: Learn more about coffee and weight loss.