Green tea includes bioactive compounds such as caffeine and EGCG, which aid metabolism and fat cell breakdown. However, most weight loss trials have focused on green tea extracts or supplements rather than beverages.
Green tea is one of the world's healthier beverages. It's high in antioxidants and other plant chemicals that may benefit your health.
Green tea might help you lose weight by boosting fat burning.
This article investigates the research on green tea and losing weight.
Contains Substances That Can Aid in Fat Loss
Many valuable chemicals may be found in tea leaves.
Caffeine is one of the chemicals found in green tea. Green tea has far less caffeine (24-40 mg) than a cup (100-200 mg), yet it still has enough to provide a modest impact.
Caffeine is a well-known stimulant shown in multiple trials to enhance fat burning and improve exercise performance (1, 2).
Green tea excels in terms of antioxidant content. According to research, drinking a cup of green tea increases the antioxidants in your system (3).
This healthful beverage is high in catechins, which are potent antioxidants (4).
The most significant is epigallocatechin gallate (EGCG), which can increase metabolism.
Although one cup of green tea may increase antioxidant levels, most research has focused on the advantages of green tea extract – a concentrated source of catechins.
Can Mobilize Fat From Fat Cells
To burn fat, your body must first break it down in the fat cells and then transport it into circulation.
According to animal studies, the active components in green tea can help in this process by increasing the impact of fat-burning hormones like norepinephrine (noradrenaline).
The primary antioxidant in tea, EGCG, can aid in inhibiting an enzyme that degrades the hormone norepinephrine (5).
Norepinephrine levels rise when this enzyme is blocked, facilitating fat breakdown (6).
Caffeine and EGCG, both naturally contained in green tea, may have a synergistic impact (7).
Finally, your fat cell degrades additional fat, is released into your circulation, and is used as energy by cells such as muscle cells.
Increases Fat Burning, Especially During Exercise
Green tea is likely to be featured as an ingredient on the label of practically every commercial weight loss and fat-burning product.
This is because green tea extract has been frequently linked to improved fat burning, particularly during exercise.
According to one research, those who took green tea extract before exercise burned 17 percent more fat than those who did not take the supplement. According to the research, green tea can enhance the fat-burning benefits of exercise (8).
An eight-week trial found that tea catechins boosted fat burning when exercising and resting.
Several additional studies have found that EGCG increases fat burning, possibly leading to lower body fat in the long run (9, 10).
Boosts Your Metabolic Rate
Your body is constantly burning calories.
Your cells conduct millions of energy-intensive processes even when you're asleep or sitting.
Multiple research studies have found that consuming green tea extract or EGCG supplements might cause you to burn more calories while resting.
Most studies show a 3-4% rise, with some showing an increase as high as 8% (11, 12, 13).
For someone who burns 2,000 calories daily, 3-4% equates to an extra 60-80 calories expended each day, comparable to what you may expect from a high-protein diet.
Although most of these trials were short, some data shows that the metabolism-boosting impact lasts long (14, 15).
In one research of 60 obese people, those who took green tea extract lost 7.3 pounds (3.3 kg) more and burned 183 more calories per day after three months than those who did not (16).
Green tea extract, however, does not appear to increase metabolism in all investigations. The impact may vary depending on the individual (17).
Can It Automatically Make You Eat Fewer Calories?
Green tea may help with losing weight by suppressing hunger.
Theoretically, this would cause you to consume fewer calories automatically – and without effort.
However, investigations on the effects of green tea on appetite revealed inconsistent results (18).
Some animal studies indicate that green tea extracts or EGCG supplementation can lower fat absorption from diets. However, this has yet to be validated in people (19, 20, 21).
Overall, green tea enhances calorie expenditure, causing you to burn more fat — but it does not appear to have any discernible influence on how much food you consume during the day.
Green Tea Can Aid in Fat Loss, Especially Harmful Abdominal Fat
When it comes to natural weight, the effects of green tea are minimal.
Although many studies suggest that people do lose weight, some show no impact.
Two assessments of several controlled studies on green tea supplements found that participants lost an average of 3 pounds (1.3 kg) (22, 23).
Keep in mind that not all fat is created equal.
Subcutaneous fat is found beneath the skin, but you may also have considerable visceral fat levels, sometimes known as belly fat.
Visceral fat accumulation is connected to inflammation, and insulin resistance is strongly linked to several significant disorders, including type 2 diabetes and heart disease.
Research on green tea catechins demonstrates that, while the weight loss effects are moderate, a considerable portion of the fat lost is dangerous visceral fat (24, 25, 26).
As a result, green tea could lower your risk of several major diseases in the future, perhaps leading to a longer and healthier life.
The Bottom Line
Even while green tea extract or EGCG supplements can induce a minor increase in metabolic rate and fat-burning, the pros on actual pounds lost are minimal.
However, every little amount helps, and it may work even better when paired with other successful weight loss measures, such as eating more protein and decreasing carbs.
Of course, the advantages of green tea go beyond weight loss. It is also beneficial for several additional reasons.
Remember that most research has focused on green tea extracts or supplements containing isolated green tea antioxidants.
In comparison, the effects of drinking green tea are likely minor, but frequent consumption may have long-term advantages.
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