How Green Tea Help Weight Loss?


When it comes to the conversations between tea and weight loss, it tends to start with green tea. For good reasons always! Get to know how green tea help weight loss in no time.

Among all the teas, this mild and epic variety has the most benefits of potential weight loss.

Is Green Tea good for Weight Loss?

If your beverages are high-calorie, switching to tea may lead you to lose weight. Wide number of researches found that tea may play a direct role in weight loss. Teas contain catechins, which helps increasing metabolism by stimulating your body to break fats down and burn more calories.

Catechins are a plant compound consisting of powerful antioxidant properties. Tea is particularly rich in four types of catechins: epicatechin (EC), epicatechin gallate (ECG), epigallocatechin (EGC), and epigallocatechin gallate (EGCG). Of these four, EGCG is the most beneficial and abundant. It is thought to include in most to the many health benefits of tea, according to a past review.

Many varieties of tea are available and several of the traditional types like green, black, white, and oolong. According to the Harvard T.H. Chan School of Public Health, these are harvested from the dried leaves of the Camellia sinensis plant. Their special flavors and properties are thanks to changes in geographical location, processing, and plant varieties. These changes also affect the nutritional composition which means certain types may suit better for weight loss than others, such as green tea.

Green Tea and weight loss

No doubt, Green tea may help you lose weight. The flavonoids and caffeine in green tea help regulating the metabolic rate and increase fat oxidation. Even green tea improves the insulin activity. People who consumed green tea and caffeine usually loss an average of 2.9 pounds weight during a 12-week period (while following their regular diet).

Green tea helps weight loss by breaking fats down and burning more calories.
Green tea helps weight loss

A few varieties of green tea are better for weight loss than others. If you only want to drink green for weight-loss mission, you might want to choose Matcha green tea. This is the richest green tea, full of nutrients and antioxidants. Its whole leaf is ground and used as part of the beverage. As compared to the other types of green tea, it has quicker effects where the leaves are steeped and then the tea is consumed.

Read: 12 Best Weight Loss Tips at Home that Really Work

What research thinks of it?

A previous study of around 1,200 Taiwanese men and women proved how green tea help weight loss. People who took two cups of green tea each day for over 10 years had lower body fats and a smaller waist than those who did not drink green tea regularly. They simply found a connection between drinking green tea and having a smaller waist. It was not a cause-and-effect relationship. Additionally, the researchers relied on survey data, which may include error.

Other studies suggested a more direct association between green tea and weight loss. Although this research also had limitations such as study size, length, and a lack of using brewed tea. 10 healthy men burned extra 63.5 to 200 calories in one day, in a very small past laboratory study, after taking 2 green tea extract supplements around three times in one day, compared with a day when they had a placebo. These fewer raise may help lose weight over time, but long-term health risks versus advantages would need to be explored in a larger study.

Green tea has calorie-burning effects which may rise from the combined effects of EGCG and caffeine. It appears to work synergistically. Studies have found that caffeine must be included with EGCG to help in weight loss because a stimulated nervous system is required for optimal results. According to an analysis of 15 clinical trials published in June 2017 in Nutrición Hospitalaria, it was reported that green tea was only beneficial for weight loss when it was set together with 80 to 300 milligrams (mg) of caffeine each day.

The EGCG and caffeine in green tea target fat cells. In addition, it can inhibit fat cell development, so that the body doesn’t produce new fat cells. Research in animals proves that the catechins in green tea may interfere with the process of absorption and metabolism of fat, according to a past article.

Newer research is needed to know the actual effects of green tea on weight loss, due to the prior mentioned weak points to previous studies.

How green tea help weight loss?

There’s can be a right and wrong way you brew green tea. When brewing green tea, you must take a little extra care because boiling water is bad for the healthy catechins. Bring your water to a boil and let it rest for at least ten minutes. Then, pour the water over the tea and brew for about one minute before drinking. The brew time, off course, can be shorter or longer, depending on your taste.

You don’t need to use much of green tea to lose weight. No doubt, weight loss benefits can vary depending on different dynamics. But they have been found by drinking green tea as little as 2.5 cups per day. A few benefits of green tea for weight loss are given below.

1. It stimulates the good fat

Our bodies contain two kinds of fat, white fat and brown fat. White fat is the type of fat typically called as the squishy stuff in your body that increases when you gain weight. But brown fat helps you lose weight. Brown fat is present in much lesser quantities in your body, still, it is metabolically active and burns calories. A research published in the American Journal of Clinical Nutrition defended that other than caffeine, the catechin compounds in green tea help increase brown fat. And the more calorie-burning brown fat you have, the better it is for your health.

It also helps removing white fat out of your body contributing to improved insulin level. It is like the magic unicorn of fat in your body.

Read: 3 Lifestyle Habits That Will Help You Lose & Maintain Weight Loss

2. It reduces fat cells

Luckily, green tea helps weight loss as it helps reducing the fat cells. When you lose white fat, you’re not actually getting rid of fat cells. In fact, the fat cells, or adipocytes, shrink. The compounds in green tea called catechins actually help activate this decrease. The catechins stimulate the release of fat from fat cells, more in the belly.

3. It shrinks Belly Fat

The most potent catechin in green tea is EGCG. It is the powerhouse compound responsible for most of green tea’s weight loss properties. It revives your metabolism and boosts the breakdown of fat. EGCG can also help retarding the formation of new fat cells. The amount of EGCG in green tea may vary, but, on average, brewable tea consists of 25-86 mg per serving. For more EGCG, you can go for matcha green tea; the nutrient could be as much as 137 times greater in powdered matcha.

4. It Helps Recover After a Workout

Recovering from an intense workout may keep you out of the gym longer than you want to. Green tea recovers by reducing markers of the cell damage caused by resistance to exercise. It makes work out enjoyable as it is an essential part of any weight-loss plan. So it’s always worth enjoying a cup of green tea before and after a workout.

Read: Most exceptional workouts to reduce weight

5. It regulates blood sugar

Green tea is one of the best teas for weight loss. It helps regulating the blood sugar level. An increase in blood sugar can result in gain of weight. Not only high blood sugar can trigger your body to store more glucose in the form of fat, it also leads to unhealthy cravings and a decrease in energy.

Green tea helps even everything out. Japanese researchers and Mexican researchers found that the antioxidants in green tea reduce the total amount of carbs absorbed by your body after a healthy meal, which ultimately enhances sugar metabolism.

6. It’s a Weight-loss Duo with Exercise

Although diet plays an important role than exercise, working out on its own is good for weight loss. Physical activity still has weight-loss benefits like building fat-burning lean muscle, burning calories, and revving your metabolism. But when it gets paired with green tea, it’s become even more powerful fat-fighter. It helps weight loss more belly fat and total fat while increasing lean muscle mass. Looks like it might be the only pre-workout tea you need!

7. It decreases ‘bad’ cholesterol levels

You must try drinking green tea if you have high cholesterol levels. The American Nutritionists analysis found that green tea intake reduces fasting serum total and LDL cholesterol in adults. Green tea is the only beverage worth consuming to lower your cholesterol.

You must have known now how green tea help weight loss. Not into green tea? Check out how can lemon juice be helpful for losing weight and other health issues?

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