Green tea is rich in antioxidants and has about a quarter of the caffeine found in coffee, so it gives a mild lift without as much dehydration. It’s available decaffeinated, makes a refreshing iced drink with lemon, and can help curb after-dinner cravings.
Beyond general health benefits, green tea can support weight loss when used correctly. Several studies show it boosts fat burning—one found people burned about 17% more fat than those on a placebo. Consuming green tea or coffee about 30 minutes before a workout appears to increase fat-burning potential.
A key compound in green tea is the catechin EGCG, which helps raise daily calorie burn and supports overall health. EGCG also increases norepinephrine, a hormone that signals fat cells to break down and release energy. This helps mobilize fat more quickly while preserving lean muscle. Green tea has been linked not only to general weight loss but also to reductions in visceral (abdominal) fat, which is associated with higher health risks. The combination of EGCG and caffeine produces both short- and long-term metabolic effects. In one trial of obese participants, those taking green tea extract lost about 7.3 pounds more and burned roughly 183 extra calories per day after three months.
There are three common ways to consume green tea for weight loss:
– Extracts and pills: These concentrates can provide about 25–50% more antioxidants than standard brewed tea and are convenient if you don’t like the taste or need something portable. However, nutrients are often absorbed better as a beverage than as a pill.
– Tea bags (brewed green tea): Heat water to just under boiling, steep a bag for 1–3 minutes, then enjoy. This method is easy, helps increase daily fluid intake, and fits well into routines. It does take a bit more time than a pill, so schedule it consistently—morning or after dinner—to make it a habit.
– Matcha: Made using a special shading process, matcha contains about three times the EGCG and antioxidants of regular green tea. It’s vibrant in color and potent, though typically pricier and a bit more time-consuming to prepare since it’s whisked rather than steeped. With the right tools, preparation is straightforward and the benefits are substantial.
For best effects, aim for about three servings of green tea spread through the day.
