Does Green Tea Aid in Weight Loss? A Detailed Guide

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There is no doubt that Indians are lovers of tea. Today, the range of teas available goes far beyond the masala chai made in the traditional Indian style. Green tea is now the healthiest and most widespread variant among them. As the name suggests, this tea is green in colour and has a soothing, earthy taste. In addition, green tea is rich in antioxidants and polyphenols, which offer many potential health benefits, including weight loss.

Many of us turn to green tea in the hope of losing weight. But does green tea actually help with weight loss? Does it work for everyone? Keep reading to find out more about green tea and weight loss.

Green Tea: An Overview

Many types of tea come from the Camellia sinensis plant. The three most common are green, black, and oolong tea. Green tea is made with leaves that have been steamed, pan-fried, and dried. This minimal processing preserves more antioxidants and nutrients. Green tea does not undergo the fermentation process that black and oolong tea undergoes.

Green tea has numerous benefits that go beyond being a sugar-free beverage. For example, green tea can help with weight loss when it is part of a balanced diet and exercise routine. Additionally, green tea is rich in antioxidants, which can improve immunity, boost memory, and prevent lifestyle diseases such as type 2 diabetes. Consequently, green tea is an excellent tea to drink for your health.

Green Tea and Weight Loss: The Positive Connection 

Green tea is famous for weight loss since it boosts metabolism. Metabolism is the rate at which your body converts food into energy or the number of calories your body burns. Therefore, the faster the metabolism, the quicker you burn fat. In addition, green tea contains caffeine and a flavonoid called catechins. Studies suggest that caffeine and catechins in green tea can boost metabolism and encourage fat loss, resulting in modest weight loss.

EGCGs, the main antioxidant in green tea, have anti-obesity properties. Analytical investigations have proven that EGCGs keep fat-burning hormones like norepinephrine levels healthy, allowing your body to break down and release more fat into your bloodstream for energy.

Green tea could also give you a caffeine boost. Caffeine is a stimulant that helps perk you up before working out, activating your nervous system and helping you exercise slightly better. The caffeine boost from green tea energises you to exercise and enhances gym session performance, allowing you to burn more fat during exercise. However, do not drink too much green tea because high doses of caffeine lead to undesirable side effects.

A cup of brewed unsweetened green tea has fewer than 2.45 calories. While green tea has weight loss benefits, nutritionists note that it’s not a substitute for fresh fruits and vegetables, whole grains, protein and healthy fats. To safely and effectively eliminate stubborn excess fat, drink a few cups of green tea and pair it with exercise and a healthy calorie-controlled diet.

The HealthifyMe Note

Experienced nutritionists claim green tea can help elevate metabolic rate, which assists in burning fat only if paired with a healthy weight loss strategy. Since green tea has a small yet positive impact on weight management, you might need 2-3 cups or more a day to see significant results.

How to Include Green Tea in Your Diet for Weight Loss: Nutritionist’s Recommendations

  • Drinking 2-3 cups of green tea or swapping all your sweetened hot drinks for green tea provides a total body wellness boost. However, the amount of green tea needed also varies from person to person. 
  • Knowing how to brew green tea accurately is necessary to enjoy its benefits. Avoid overheating the water because boiling it too much can destroy the catechins. Boiling water, followed by a 10-minute rest period, boosts its effectiveness. After that, pour it over the tea leaves, let it brew for 1-2 minutes, and then remove the leaves. 
  • The best time to drink green tea is early morning or evening. However, as it contains a lot of caffeine, people with sleep issues should drink green tea in the morning or during the day instead of just before bed.
  • Pure, plain green tea leaves that are minimally processed are the best type for helping people lose weight. It has the highest amount of active ingredients (catechins and caffeine) that aids in weight loss. Additionally, there are various flavours of green tea available. However, if the flavouring contains sugar, it may have a higher calorie count than unflavored teas. Always choose brands that include only natural ingredients and no artificial preservatives. 
  • Avoid adding sugar because it will raise the total calorie count. Remember, the quantity and the quality of the drink make a difference in your weight loss journey. 


Green tea is a healthy beverage that can help with weight loss but it is not a miracle solution. Pair green tea with a calorie-controlled diet and regular exercise routine to see lasting results. Everyone is different, so you may need to consult an expert nutritionist or experiment to find out how many cups of green tea work for you.

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