Yes, green tea helps you lose weight.

No, having it as ice cream or noodles does not count.

Neither does wearing green tea perfume.

Or dropping green tea-scented bath bombs in your ‘tub.

That’s because the weight-loss benefits lie in its high concentration of epigallocatechin gallate (a.k.a. EGCG, a health-boosting antioxidant) and caffeine, which help burn calories—not the green tea flavor or fragrance.

This combination makes it easier to shed those extra pounds. Moreover, focusing on green tea can significantly target harmful belly fat, promoting a leaner, healthier body.

A fact that makes you wonder what other myths surround this potent superfood?

Like whether green tea extract is effective?

Or does temperature affects its potency?

It’s time to round up the health and wellness experts to get the real scoop on how to lose weight with green tea.

Why go green with your tea?

Green tea’s history dates back to China over 5,000 years ago. Legend attributes its discovery to Emperor Shen Nong, who accidentally brewed tea when leaves from a wild tree blew into his pot of boiling water.

Soon, ancient Chinese and Japanese cultures started cherishing these green leaves for their medicinal properties. They became a social and cultural staple, spreading across Asia and eventually to the rest of the world.

In fact, it was such a treasure that green tea was used as currency in ancient China and would be traded for goods and used to pay taxes.

Today, green tea is celebrated globally as a beverage and a health supplement to reduce body weight, facilitate digestion, help heal wounds, promote heart health, stabilize blood sugar, improve digestion, prevent tooth decay, help with insulin resistance, and boost mental function.

And this ancient tradition also has a solid scientific grounding, with thousands of studies proving that green tea contains antioxidants (up to eight times more than vitamin C) and other substances that help lower cholesterol and protect against cancer, heart disease, diabetes, gum disease, and bacterial and viral infections.

Plus, it also helps calm the nervous system by reducing levels of the stress hormones cortisol and epinephrine while countering the toxic effects of smoking.

Green tea vs black tea benefits: Why does it matter?

To begin with, all kinds of tea—black and green—are picked from a leafy green shrub in the same family as Camellia plants (Camellia sinensis).

However, the new leaves are fermented and cured to make black tea, which breaks down most of their active compounds.

Green tea, on the other hand, is prepared by lightly steaming the leaves after picking. This has beneficial effects, preserving the active compounds and destroying the enzymes that would break them down rapidly.

What about green tea for weight loss? Is there any science behind this claim?

Yes, and on several fronts: Green tea supports weight loss by boosting metabolism, increasing fat burning, and reducing appetite. These factors make green tea an effective part of a weight loss strategy.

Want proof? Let us look at the scientific research between green tea and weight loss.

Nutritional profile

Green tea contains compounds like catechins and caffeine that are believed to enhance metabolic rate. Catechins, particularly epigallocatechin gallate (EGCG), play a significant role in increasing thermogenesis, the process of heat production in our bodies. This helps us burn more calories.

Though it has less caffeine than coffee, it provides a gentle energy boost. Its low-calorie count (about 2 calories per cup) makes it an excellent addition to a weight-loss regime. Combining these elements increases daily energy expenditure by encouraging a higher calorie-burning rate. 

Green tea has also been shown to inhibit lipolysis, the process by which dietary fats (triglycerides) are broken down in the body. This prevents absorption of fat, thereby ensuring you don’t gain much weight.

Boosting metabolism

According to well proven medical research, green tea contains bioactive substances such as caffeine and catechins, particularly EGCG (epigallocatechin gallate). These compounds can enhance metabolism by increasing the body’s rate of burning calories, even while at rest.

Caffeine is a well-known stimulant that has been shown to aid in fat-burning and improve exercise performance.

The catechins in green tea work synergistically with caffeine to boost thermogenesis, the body’s process of generating heat from calories.

Besides this, the catechins in green tea inhibit an essential enzyme—catechol-O-methyl transferase (COMT)—that speeds up metabolism, thereby stepping up the calorie burn and subsequent fat melt. 

So, drinking green tea regularly can lead to overall energy expenditure and assist in weight loss.

Increased fat burning

According to the National Library of Medicine, green tea is rich in antioxidants that help to increase fat breakdown. EGCG is the most potent catechin in green tea and plays a significant role in this process.

By drinking green tea, the body can more effectively break down and utilize stored fat as energy. This is particularly beneficial during exercise, as the body requires additional energy.

Studies have shown that consuming green tea extract can enhance fat burning during physical activity. Thus, combining green tea with a consistent exercise routine can amplify calorie burning and reduce body fat.

Reducing appetite

Another benefit of green tea is its potential to help reduce appetite. Green tea can influence hormones like norepinephrine, which signals fat cells to break down fat. By increasing the levels of these hormones, green tea can help reduce hunger and diminish overall calorie intake.

According to the National Institutes of Health, studies suggest that green tea helps regulate blood sugar levels, reducing spikes and crashes that can lead to cravings and overeating. Green tea can also support a balanced diet aimed at weight loss by helping control appetite.

Findings from clinical studies

Several clinical studies have examined green tea’s impact on weight loss. One study reported weight loss and a decrease in BMI after 12 weeks of green tea consumption among overweight individuals. 

Another study noted changes in weight loss ranging from 0.6 to -1.6 kg and a BMI (body mass index) change of 0.2 to -0.5 kg/m² after a period of weight maintenance.

And a Cochrane Systematic Review also found that participants consuming green tea lost between 0.2 to 3.5 kilograms more than those in the control group over 12 weeks.

Do you get the same benefits with flavored green teas?

Adding flavors like pomegranate, apple, and cranberry does not reduce green tea’s weight loss benefits.

However, if the flavoring includes sugar, the additional calories will undoubtedly cancel out the green tea’s weight loss potential.

Is iced green tea good for weight loss?

Chemically speaking, there is no difference between hot green tea and its iced version. However, iced teas are usually over-diluted with water, which impacts their weight loss benefits.

Does the variety of green tea matter?

Absolutely! Green tea comes in several varieties, each differing in flavor and appearance based on the region and processing method. So, opt for these types of green tea to help lose weight: 

Matcha

Matcha is unique because you consume the entire tea leaf, which means you get a higher concentration of catechins and antioxidants compared to other green teas.

The high levels of EGCG in matcha can increase fat oxidation, especially during exercise. Additionally, matcha contains more caffeine than other green teas, which can further boost metabolism.

Sencha

Sencha is rich in catechins and caffeine, although not as concentrated as matcha. It is the most common green tea in Japan and is known for its ability to support fat-burning and boost metabolism. Regular consumption of sencha can contribute to weight loss as part of a healthy diet.

Longjing (Dragon Well)

This unique tea from China offers a delicate, nutty flavor. It contains a moderate amount of catechins and caffeine, which have potential health benefits that can help with fat burning. While its antioxidant content is slightly lower than matcha’s, it still offers metabolic benefits that can aid in weight management.

What’s the best way to drink green tea for weight loss?

Knowing the best times to drink green tea and the recommended dosages is vital for maximizing its weight loss benefits.

How do you brew green tea for weight loss?

There’s an art to green tea preparation. Steeping the leaves for the right amount of time is essential. Over-steeping can result in a bitter taste, while under-steeping may reduce the beneficial compounds.

Ideally, green tea should be steeped for 3 to 5 minutes in water that is not boiling but around 160-180°F (70-80°C). Adding lemon juice can enhance flavor and vitamin C content, further boosting antioxidant absorption.

Skip the tea bag

Ideally, skip the tea bag and opt for fresh leaves. That’s because, with green tea, you want to pour hot water directly over the leaves to extract their essence. 

Pro tip: If bagged tea is the only option, cut open the bag and pour water over the contents directly.

And if you want to make Moroccan mint tea, which combines all the goodness of mint AND green tea, you need to read this post.

How much green tea should I have every day?

Research indicates that drinking 3 to 5 cups of green tea daily can significantly boost metabolism. This intake provides around 250-500 mg of EGCG, a potent antioxidant linked to fat loss.

Will green tea supplements or green tea extract do the trick?

Yes. In fact, depending on the formula’s concentration, the effects of green tea extract or green tea in supplement form can equal the benefits of drinking 8-10 cups of antioxidant-rich green tea.

However, green tea extract can be tough on the stomach, so it’s best to check with your doctor before starting a regimen.

Practical tips for including green tea in your daily routine

Incorporating green tea into daily routines can be straightforward. Here are some friendly and easy ways when to have green tea as part of your weight loss journey:

Morning boost

Starting the day with a cup of green tea can kickstart metabolism. Its natural caffeine content provides an alertness boostwithout the jitters often associated with coffee or energy drinks.

Meal time

Drinking green tea around meals may help utilize fat as energy. For example, having green tea 30 minutes before a meal can prepare the body for optimal fat burning.

Pre-workout

Consuming green tea before exercise can enhance fat burning during workouts. A couple of cups 30 minutes before hitting the gym can be beneficial.

FAQs: How to drink green tea for weight loss

Let’s dive into some common questions about using green tea for weight loss, including the best times to drink it, how to incorporate it into your diet, and its effectiveness in various ways.

Is green tea good for losing belly fat?

Yes, green tea can be extremely effective for losing belly fat. The catechins in green tea, particularly EGCG, have been shown to enhance fat burning, especially in the abdominal area. Regular consumption, combined with a healthy diet and exercise, can help reduce belly fat over time.

What type of green tea is best for weight loss?

Matcha is considered the best type of green tea for weight loss because it contains the highest concentration of catechins and caffeine. Since you consume the whole tea leaf, matcha also offers maximum fat-burning potential. Other effective options include Sencha and Oolong teas, which also contain high levels of metabolism-boosting compounds.

What can I mix with green tea for weight loss?

You can enhance the weight-loss benefits of green tea by mixing it with ingredients like lemon, ginger, cinnamon. Lemon adds vitamin C, which can boost metabolism, while ginger has thermogenic properties that can increase calorie burn. However, avoid adding sugar or high-calorie sweeteners that can negate the tea’s benefits.

How to use green tea for weight loss?

To effectively use green tea for weight loss, drink 2-3 cups daily, preferably before or after meals. Incorporate it into your daily routine by replacing sugary beverages with green tea, and consider drinking a cup before workouts to boost fat burning. For best results, combine green tea consumption with a balanced diet and regular exercise.

What is the best time to drink green tea for weight loss?

Drinking green tea in the morning can have a positive impact by kickstarting your metabolism. A cup before or during a workout can also enhance fat burning. Another good time is after meals to aid digestion.

How should you incorporate green tea into your diet for weight loss purposes?

We can start by replacing high-calorie beverages like soda and sugary drinks with green tea. It’s essential to drink it consistently, aiming for 3-5 cups a day. Combining green tea with lifestyle changes like a balanced diet and regular exercise maximizes results.

Can green tea aid in weight loss over one month, and how?

Yes, it can. Green tea contains EGCG, which helps boost metabolism. Drinking it daily for a month can lead to gradual weight loss, especially when paired with a healthy lifestyle. Some people have noticed weight and waist circumference changes within this time frame.

What are some tips for losing weight with green tea in just one week?

For short-term results, we should focus on consuming green tea before meals to help control appetite. It’s also beneficial to avoid adding sweeteners and choose high-quality, pure green tea. Incorporate it into a low-calorie diet and maintain an active lifestyle.

How effective is green tea in targeting the reduction of belly fat?

Green tea’s thermogenic properties can help reduce belly fat. While it may not drastically shrink waistlines on its own, it can contribute to a flatter stomach over time when combined with core exercises and a healthy diet.

Which is the best green tea for losing weight?

Mariage Frères Thé Vert Marco Polo: Mariage Frères’ Marco Polo is a legendary blend of green tea and a secret mix of fruit and floral flavors. It is perfect for tea connoisseurs who appreciate a complex and refined cup.

TWG Tea 1837 Green Tea: This signature TWG blend offers a unique mix of green tea, fruits, and flowers, making it a luxurious option for daily indulgence. It’s a must-try for anyone wanting to experience the essence of TWG teas.

MatchaDNA Organic Matcha Green Tea Powder: This organic matcha powder provides a concentrated dose of antioxidants, including EGCG, by using whole, finely ground tea leaves. It is ideal for those looking to maximize weight loss and enjoy a traditional, high-quality matcha experience.

Jade Leaf Matcha Green Tea Powder: This matcha is ceremonial grade, meaning it’s of the highest quality, traditionally used in Japanese tea ceremonies. Its rich, vibrant green color and smooth taste make it a luxurious way to supercharge your metabolism.

Pukka Supreme Matcha Tea: This tea combines matcha with whole leaf green tea for a supreme antioxidant boost. It’s perfect for those who want to enjoy a blend that’s as beneficial as it is flavorful.

Teami Skinny Tea: Specifically formulated to support weight loss, this tea blends green tea, oolong, and yerba mate to boost metabolism and reduce cravings. It is ideal for those serious about slimming down.

Yogi Green Tea Blueberry Slim Life: This unique blend combines green tea with Garcinia Cambogia, a fruit known for its weight-loss properties. The sweet blueberry flavor makes it a delicious way to support your diet.

Twinings of London Pure Green Tea: With over 300 years of experience, Twinings offers a pure, smooth green tea perfect for beginners. Its mild flavor and reliable quality make it an excellent everyday tea for those new to green tea.

Bigelow Matcha Green Tea with Turmeric: This unique combination of matcha and turmeric offers fat-burning and anti-inflammatory benefits. It is perfect for those looking to simultaneously target weight loss and overall wellness.

Buddha Teas Organic Sencha Green Tea: Sourced from the finest organic tea leaves, this Sencha offers a clean, natural taste with no artificial additives. Ideal for health-conscious tea lovers who want an organic boost to their metabolism.

Do you drink green tea for weight loss? Which variety do you prefer?

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