Green tea contains bioactive substances that may help boost your metabolism and break down fat cells. However, weight loss research has focused on green tea extracts or supplements, not the beverage.
Green tea is a popular beverage loaded with antioxidants and various plant compounds.
Green tea has been used for
However, research on the effects of green tea on weight loss is mixed.
This article examines the evidence surrounding green tea and weight loss.
A note on green tea for weight loss
Drinking green tea or taking green tea extract supplements will not lead to weight loss alone.
Maintaining a calorie deficit is one of the most important aspects of weight loss. This means you consume fewer calories than you burn during the day.
Green tea might play a role in helping you achieve a calorie deficit if it’s paired with other factors that are more important for safe, effective, and sustainable weight loss. These include:
- exercising
- eating a well-balanced diet
- getting enough high quality sleep
- staying hydrated
Learn more about how to lose weight.
Tea leaves contain beneficial plant compounds that could help prevent chronic conditions like diabetes and obesity by fighting inflammation and oxidative stress and lowering cholesterol and insulin levels.
In particular, green tea
Catechins are a type of flavonoid, which is a type of plant compound called polyphenols.
The most important catechin in green tea is epigallocatechin gallate (EGCG), which accounts for up to 80% of green tea’s catechins.
Some research suggests that EGCG may help reduce markers associated with obesity, such as:
- total body weight
- body fat percentage
- waist-to-hip ratio
- waist circumference
- body mass index (BMI)
Caffeine is a well-known stimulant that has also been found to aid fat burning.
However, it’s important to note that not all studies support the weight loss effects of EGCG, caffeine, and green tea.
Fat is stored in cells as triglycerides. To burn body fat, your body must first break these down into fatty acids and glycerol to move it into your bloodstream. This process is known as fat lipolysis.
When you exercise, hormones like epinephrine and glucagon are secreted to help facilitate fat oxidation and the release of fatty acids. These fats are then used as energy and, effectively, burned. This is known as
Some research suggests that catechins in green tea, especially EGCG, could aid fat oxidation and lipolysis by boosting the effects of some fat-burning hormones like catecholamine.
EGCG may also help inhibit an enzyme that breaks down the hormone norepinephrine. When this enzyme is inhibited, the amount of norepinephrine increases, promoting fat breakdown.
Caffeine may also help boost fat metabolism, especially when consumed at rest instead of during exercise.
Ultimately, green tea may help your fat cells break down more fat, which is released into your bloodstream for use as energy by cells like muscle cells.
Many commercial weight loss and fat-burning supplements have green tea listed as an ingredient.
However, it’s important to note that the research on green tea’s fat-burning effects during exercise is mixed.
For instance, a small
A 2024 review also found that taking green tea supplements and engaging in regular exercise may help with weight management. However, the researchers concluded that green tea supplementation had no impact on lipid markers like cholesterol and triglyceride levels.
Lastly, a 2017 review found that some studies reported benefits from ECGC on energy expenditure and fat oxidation when paired with an exercise regimen. However, the authors also found that some other studies reported no significant effects from ECGC when paired with exercise.
More research is needed to fully understand the fat-burning effects of green tea when paired with exercise or at rest.
Your body is constantly burning calories and using energy, even when you’re sleeping or sitting down.
According to a 2021 review, some studies found that green tea extract may help boost resting metabolic rate (RMR), which could help you burn more calories at rest by increasing your total energy expenditure.
That said, the authors note that not all studies found positive results.
More research is needed to understand how green tea may affect RMR.
Some people suggest that drinking green tea may help you consume fewer calories, which may contribute to maintaining a calorie deficit and, therefore, losing weight.
However, studies show conflicting results on the effects of green tea on appetite.
For instance, a 2023 review concluded that green tea extract supplementation had no significant effects on the two appetite-regulating hormones, leptin and ghrelin.
However, the authors did find that green tea extract helped reduce body fat percentage, BMI, and malondialdehyde, a marker of oxidative stress.
A 2022 study of 21 people also found that drinking green tea before breakfast helped increase energy expenditure.
However, participants who drank green tea reported increased feelings of hunger. This suggests green tea’s effects on energy expenditure may not be related to increasing feelings of fullness or reducing your caloric intake.
When it comes to actual pounds lost, the effects of green tea are relatively modest.
However, some human and animal studies have found that green tea extracts and catechins may contribute to losing visceral fat, which surrounds your organs.
High amounts of visceral fat are associated with chronic conditions like obesity, type 2 diabetes, and heart disease.
How much green tea should I drink a day to lose weight?
A
Does green tea help you lose weight in 2 weeks?
The weight loss effects of drinking green tea after 2 weeks are most likely negligible.
Most studies examining the effects of green tea for weight loss have lasted at least 6 weeks, and not all of them have found benefits.
What type of green tea is best for weight loss?
Limited research has compared the weight loss effects of different types of green tea. Drinking regular green tea or taking green tea extracts may have some benefits.
Green tea is a popular beverage that has been used for many years due to its purported anti-inflammatory, antioxidative, and anticancer effects.
Some research suggests that green tea contains compounds that may help promote weight loss by enhancing fat oxidation and boosting your metabolism.
However, several other studies haven’t found any significant weight loss benefits from green tea.
Consider speaking with a healthcare professional if you want to lose weight. They can help develop a dietary and exercise plan that’s best for you.