Is Green Tea Good For Weight Loss 2024? Expert’s Opinion

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Reviewed by Jocelyn Chen, BME
is green tea good for weight loss
Green tea may be good for weight loss. Photo: Global Stock/freepik

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The use of food supplements for weight loss purposes has rapidly gained popularity in recent years. One of these food supplements is green tea which has been linked to weight loss.

Green tea has long been used in traditional Chinese medicine to treat various ailments, from headaches to digestive problems and wound healing. Studies attribute its varied health benefits to its rich nutritional and antioxidant content.

So, is green tea good for weight loss? Beyond its soothing aroma and rich cultural history, green tea is a potential ally in your weight loss journey. The bioactive chemicals in green tea, such as caffeine and catechin,[1] have metabolism-boosting and fat-burning properties that aid weight loss.

This article will explore the science and secrets behind the weight loss benefits of green tea, as well as the effective ways to drink green tea for weight loss.

Is Drinking Green Tea Good For Losing Weight?

Yes, drinking green tea is good for weight loss. Green tea is high in caffeine and catechins, which studies have linked to increased metabolic rate and fat oxidation. These compounds increase the energy your body uses and act as fat burners. These processes lead to the reduction of body fat over time.

Is Green Tea Good For Weight Loss?

is green tea good for weight loss
Green tea promotes weight loss. Photo: chupsanphamhanoi/freepik

Green tea has several health properties that make it perfect for weight loss. It is high in caffeine and catechins, which studies[2] have linked to increased metabolic rate and fat oxidation. Fat oxidation is the process of breaking down stored fats into fatty acids, making them available for energy use.

Green tea catechins and caffeine increase the energy your body uses and act as fat burners. These processes lead to a reduction of body fat over time.

A recent study[3] found that green tea supplementation reduced waist circumference, fat mass, and insulin resistance in overweight and obese women. It also increases fat oxidation and resting energy expenditure, which are relevant for weight loss.

Moreover, regular use of green tea extracts[4] reduced body weight gain and inflammation and improved insulin resistance. Daily supplementation for 12 weeks prevented high-fat diet-induced obesity, confirming green tea’s positive impact on weight loss and weight management.

Green tea is good for weight loss, whether as tea or as a supplement.

What Is Green Tea?

Green tea is one of the teas made from the leaves of Camellia sinensis. Unlike black tea, green tea is hardly processed. On the other hand, black tea goes through fermentation, changing its flavor and color.

Starting as a popular drink and herbal medicine in China and Japan for centuries, green tea is now widely used as a beverage or dietary supplement in several parts of the world.

Green tea contains bioactive compounds, including polyphenols, caffeine, L-theanine, and flavonols. These compounds are responsible for green tea’s taste, flavor, aroma, and therapeutic benefits. Catechins,[5] a group of polyphenols, have potent antioxidant, anti-inflammatory, and anticancer properties. 

Green tea has several health benefits. Studies suggest green tea may positively affect dementia,[6] Alzheimer’s disease, type 2 diabetes,[7] cancer,[8] liver disorders,[9] headaches, digestive disorders, and weight loss. 

Green tea is available in many forms, including single tea bags, powder, bottled, loose-leaf tea, and supplements in capsule form or as liquid extracts. These may be sweetened or flavored.

How Green Tea Can Help You Lose Weight

Green tea is often associated with various health benefits, and some studies suggest that it may aid in weight loss. While it’s important to note that weight-loss pills and supplements should not replace a healthy diet, incorporating green tea into a healthy lifestyle may offer some advantages. Here are several ways green tea may promote weight loss:

Contains Fat-Burning Substances

Green tea leaves contain many beneficial compounds. One of these compounds is caffeine. While green tea contains less caffeine than coffee, the caffeine in green tea still has certain effects on the body.

Caffeine[10] is known to help burn fat and reduce fat and body weight. Studies also show it improves exercise performance. Improving exercise performance and maintaining a healthy diet help you burn more calories and lose weight.

Green tea catechins are another group of beneficial compounds. They are potent antioxidants that help our bodies fight against free radicals, which are particles that increase oxidative stress in our bodies. 

Epigallocatechin gallate, the most abundant catechin in green tea, has anti-obesity effects. Studies show that this compound in green tea extracts boosts metabolism and fat oxidation.

Several studies on green tea use green tea extract. Green tea extracts are more potent than a cup of brewed green tea. So, you will have to drink more to get such amounts of bioactive substances to aid weight loss.

Mobilizes Fat From Fat Cells

Our bodies naturally burn fat for fuel. However, fat needs to be broken down in the cell and moved into the bloodstream to be burned for energy. Fat-burning hormones, such as adiponectin and norepinephrine, facilitate the mobilization of fat cells.

Green tea supplementation increases the levels of these fat-burning hormones,[3] thus facilitating the breakdown and movement of fuel from fat cells to the bloodstream. These hormones also increase fat oxidation.

Caffeine and epigallocatechin gallate inhibit an enzyme[2] that breaks down norepinephrine. When norepinephrine levels increase, fat breakdown increases. Fat breakdown leads to the use of fat for energy by cells and, invariably, fat loss.

Increases Fat-Burning During Exercise

When combined with exercise, green tea is helpful for weight loss. The caffeine and antioxidants in green tea may improve physical performance by increasing energy levels and promoting the burning of fat for fuel during exercise. This can enhance the effectiveness of your workouts.

An animal study[11] showed that green tea extract intake improves endurance capacity during exercise, burning more fat. 

Boosts Your Metabolic Rate

Metabolism refers to the chemical processes that convert food into energy. Whether you are active or at rest, your body is constantly burning fat. Bodily processes such as breathing, temperature regulation, and digestion require energy. 

When your body burns fat, you lose fat mass and body weight. Some studies[12] suggest that consuming green tea can increase the amount of fat your body breaks down for energy. In these studies, green tea increased resting metabolic rates and energy expenditure.

Overall, studies[13] indicate that consuming green tea can help you burn an additional 75–100 calories per day. While this may seem small, it can contribute to significant weight loss in the long term.

Targets Harmful Fat

Fat is not only found underneath the skin. Fat may accumulate around internal organs in the abdomen. This type of fat is called visceral fat.

Visceral fat is needed to cushion and protect our organs. However, it is harmful in excess amounts. High amounts of visceral fat cause inflammation and insulin resistance, which increase your risk of type 2 diabetes and heart disease.

Research suggests drinking green tea helps target visceral fat. In a study[3] on menopausal overweight and obese women with a high proportion of abdominal visceral fat, green tea was found to reduce visceral fat and fat mass. 

Reduces Calorie Intake

A calorie deficit is crucial to effective weight loss. Green tea helps you reduce your calorie intake by improving insulin sensitivity and reducing your appetite. Improving insulin sensitivity helps regulate blood sugar levels, reducing cravings and preventing overeating. 

Additionally, a large appetite can make you consume more calories than your body needs. Excess calories end up being stored as fat, encouraging weight gain. The caffeine[14] in green tea works as a mild appetite suppressant, helping you consume fewer calories.

How To Drink Green Tea For Weight Loss

The quantity of green tea to consume for weight loss varies from person to person, depending on factors like your body’s metabolism and tolerance for caffeine. While green tea comes in various forms, taking plain, minimally processed green tea is preferable. Minimally processed teas are more likely to retain essential nutrients and compounds.

Opinions vary on how much green tea you should drink for weight loss. However, research[15] suggests that consuming three to four cups of green tea is beneficial for weight loss.

Green tea is very low in calories and generally considered safe to consume. Sometimes, large amounts can result in caffeine sensitivities and cause nausea, an upset stomach, anxiety, irritability, and insomnia. Large doses of caffeine can also increase blood pressure and heart rate. 

In rare cases, too much green tea can cause liver damage. It is always advisable to check with your doctor to know if a green tea diet is good for you.

Other Health Benefits Of Green Tea

Other Health Benefits Of Green Tea
Green tea supports heart health and overall wellness. Photo: myasiavision/freepik

Green tea is widely recognized for its potential health benefits, and research suggests that regular consumption positively affects various aspects of health. Here are some of the potential health benefits of green tea, besides weight loss:

Heart Health

Several studies have suggested that green tea may improve heart health. It may help lower bad cholesterol (LDL cholesterol) and triglyceride[16] levels while increasing good cholesterol (HDL cholesterol)[17] levels. Green tea is also associated with lower blood pressure.

Brain Health

The combination of caffeine and L-theanine in green tea can have positive effects on cognitive function. Research[6] shows green tea may enhance alertness, improve mood and memory, prevent cognitive decline, and support overall brain health.

Cancer Prevention

Some studies[8] suggest that the antioxidants in green tea may have protective effects against certain types of cancer. The polyphenols, particularly catechins like epigallocatechin gallate, have been studied for their potential to inhibit the growth of cancer cells.

Diabetes Management

Green tea[18] may help improve insulin sensitivity and regulate blood sugar levels, reducing the risk of developing and managing type 2 diabetes.

Liver Health

Green tea catechins may protect the liver and support its detoxification function. It may help prevent liver diseases and support liver function. A recent study[19] shows its potential benefits for non-alcoholic fatty liver disease.

Stroke Prevention

Green tea can help prevent stroke through its antioxidant and anti-inflammatory properties. It can also improve heart health, blood pressure, and cholesterol levels, reducing the risk of cardiovascular disease. A review[17] showed that green tea consumption lowered the risk of stroke.

Anti-Inflammatory Effects

Green tea has anti-inflammatory properties[5] that may help reduce inflammation in the body. Chronic inflammation is linked to various diseases, including heart disease and certain cancers.

These properties can also help you get healthier skin. Studies[20] suggest green tea prevents skin damage by ultraviolet radiation.

Dental Health

The antimicrobial properties of green tea[21] may help reduce the growth of bacteria in the mouth, contributing to improved dental health and a lower risk of cavities and gum disease.

Longevity

Some studies[6] suggest that regular green tea consumption may be associated with a longer lifespan. The antioxidant and anti-inflammatory properties of green tea may contribute to overall longevity.

Conclusion

Drinking three to four cups of green tea daily can help you lose weight. Green tea contains high levels of antioxidants and caffeine, which have fat-burning effects. Green tea promotes weight loss by mobilizing fat cells, improving energy levels and exercise performance, boosting metabolic rate, targeting harmful fat, and reducing calorie intake.

It’s important to note that while green tea can be a part of a healthy weight loss strategy, it’s not a magic solution, and its effects are likely modest. Adopting a comprehensive approach to weight loss is recommended, including a balanced diet, regular physical activity, and lifestyle changes.

Additionally, individual responses to green tea can vary, and it may not have the same impact on everyone. If you have any health concerns or are taking medications, it’s advisable to consult with a healthcare professional before taking green tea or diet pills for weight loss.

Frequently Asked Questions

What is the best tea for weight loss?

Green tea is the best for weight loss. So what green tea is good for weight loss? Matcha green tea[22] is powdered green tea. It contains higher levels of epigallocatechin gallate and caffeine than other types of green tea.

Is green tea the best tea for weight loss?

Green tea is one of the most effective teas for weight loss. However, you may be wondering if there are other options. There are other teas and drinks for weight loss, including black tea, oolong tea, vegetable juices, and smoothies.

Does green tea reduce belly fat?

Numerous studies show that green tea consumption has fat-burning benefits, especially during exercise. Green tea[3] may help target visceral fat in the belly while reducing body weight.

Does green tea have calories?

No, green tea is calorie-free. In a few cases, it may contain calories in single digits and be almost negligible. Usually, ingredients like sugar and milk increase its calorie count.

+ 22 Sources

EHproject has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We work mostly with peer-reviewed studies to ensure accurate information. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

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ABOUT THE AUTHOR

Esther Seun, BSNWriter

Esther is a nurse practitioner and a multifaceted medical writer who has attained her Bachelor of Science in Nursing (BSN). Her profession in writing is driven by her unwavering commitment to enlightening individuals about the intricacies… See More