Weight Loss

Does Green Tea Help Weight Loss? 

Parul Dube

February 24, 2023

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 arguably the healthiest and most widespread variant among tea varieties. With its soothing, earthy taste, 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 worthy of its fame? 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 does not undergo the fermentation process that black and oolong tea undergo and is made with leaves that have been steamed, pan-fried, and dried. This minimal processing preserves more antioxidants and nutrients. 

Read more: Green Tea vs Milk Tea – Which is healthier?

Green tea has numerous benefits. For example, green tea can help with weight loss when it is part of a balanced diet and exercise routine. It contains a good amount of EGCG (epigallocatechin gallate) compounds that maintain the lining of blood vessels and reduces stress and anxiety.

Green tea is rich in antioxidants, which can improve immunity, boost memory, and prevent lifestyle diseases such as type 2 diabetes. Furthermore, research indicates that the antioxidants found in green tea can also protect against oxidative damage that is the root cause of many chronic diseases such as cancer.

Several data analyses have found that green tea can potentially reduce the risk of chronic diseases due to the presence of polyphenols in it. Specifically, it lowers blood pressure and helps prevent cardiovascular diseases. 

Green tea has the highest caffeine content among all teas. The best part is that it doesn’t contain as much caffeine as coffee, but enough to produce a response without causing the associated jittery effects. Research shows that caffeine can improve various aspects of brain function, including mood, vigilance, reaction time, and memory. 

Green Tea for 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. EGCG can also make people consume fewer calories by acting as a natural appetite suppressant that helps you lose weight.

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. Studies indicate that the caffeine boost from green tea energises you to exercise and enhances workout performance, facilitating you to burn more fat. 

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.

However, like any other food and beverage, excess green tea consumption has potential side effects.

Read our article about the Potential Side Effects of Excess Green Tea

The HealthifyMe Note

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 Use Green Tea for Weight Loss

  • 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 5-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. Also, avoid having green tea at night as it contains a lot of caffeine which can interfere with your sleep schedule. 
  • Pure, plain green tea leaves that are minimally processed are the best to 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 or other sweeteners to your green tea 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 on how many cups of green tea suit you the best. 

Frequently Asked Question (FAQs)

How much green tea should you consume per day?

You can consume 2-3 cups of green tea per day. Drinking too many cups can be problematic.

Which tea makes you lose belly fat fast?

Herbal teas are an excellent way to lose weight. Green tea and Pu-erh tea (Chinese black tea) are some of the best herbal teas to reduce belly fat. Furthermore, green tea helps burn 3-4% more calories, even at rest, making it one of the best belly fat-reducing teas. At the same time, Pu-Erh tea inhibits your body from producing more fats and increases your metabolism

Can drinking tea help you lose weight?

Drinking tea can help you shed those extra kilos when combined with a healthy diet and exercise. Some herbal teas have fat-burning properties. For example, green tea increases your metabolism and helps detox your body. However, drinking tea alone cannot lead to weight loss. If you want to shed your extra kilos, a healthy diet and exercise are the prerequisites.

Which is the healthiest tea to drink daily?

Green tea is known to be the healthiest tea you can drink daily. It supports weight loss by boosting our body’s metabolism and burning body fat. It acts as a detox for the body and is an excellent source of antioxidants. Furthermore, it is less processed than other teas. However, you cannot ignore the benefits of different tea variants like chamomile tea, white tea and black tea,  which also have a lot of health benefits. 

What is the best tea to drink before bed for weight loss?

Several studies suggest that drinking two cups of oolong tea before going to bed can help you burn your body fat while you’re asleep. Although it contains some caffeine, it is not a sleep disruptor. Instead, it increases the breakdown of fat in the body.

Which is healthier, black or green tea?

Except for the polyphenol content, black tea and green tea have identical advantages. Black tea is often a good option if you’re looking for a caffeine boost. However, if your body is sensitive to caffeine, green tea is an excellent alternative because it contains L theanine (an amino acid) that is relaxing.

How to lose weight naturally?

Losing weight is not difficult if one follows the proper diet and exercise routine. You can regularly do jogging, skipping, walking at least 10,000 steps per day, swimming, and other exercises that boost the cardiovascular system on the exercise front. In addition, you can also include muscle-building training in your workout regimen. Finally, you can modify your diet to include more protein and fibre on the diet front, which can aid in a 0.5 – 1 kg drop in 7-10 days.

What food should I avoid to lose weight?

Any foods that have a high content of carbohydrates and fats should be avoided if the goal is to lose weight. Avoid all junk, processed, and refined foods along with highly fried and sugary foods. Avoid sugary drinks and colas which add excess calories as well. Alcohol also has empty calories and needs to be avoided.

Does green tea burn belly fat?

Green tea can help you lose fat, especially abdominal. Green tea is rich in antioxidant contents, caffeine and EGCG (epigallocatechin gallate) that stimulate fat burning through faster metabolism. Another way that green tea aids weight loss is by managing appetite which would make you consume fewer calories effortlessly. 

What can I drink every morning to lose weight?

Morning drinks are great to kick-start a day. Green tea with mint and lemon or ginger lemon water are ideal drinks that are refreshing and can be consumed on an empty stomach to lose weight. Ginger and lemon are appetite suppressants and help you avoid overeating or binging. It is also a great metabolism booster that helps you burn more calories. Furthermore, lemon water or jeera water can help you detox your system. 

What should I drink before bed to lose weight?

Drinking some herbal teas before going to bed can help you lose weight and help you sleep better. Lack of sleep can disturb the metabolism, and the breakdown of food in the body. Therefore, it can lead to weight gain over time. Tea like chamomile tea is known for its relaxing properties. Having oolong tea before going to bed can help you burn your body fat while you’re asleep. However, avoid adding sugar to your bedtime tea as it can make you feel more energised and keep you awake adding unnecessary calories to your overall day intake.

How much weight loss per month is healthy?

According to the CDC (Centers for Disease Control and Prevention), 4 to 8 pounds (1.814 kg to 3.628 kg) of weight loss per month is considered healthy.  

Why is my weight loss so slow?

There can be multiple hidden causes behind slow results. For example, it can be due to improper diet, excess calorie intake, or following the wrong type of exercise. Be sure to check if you suffer from any underlying health problems. 

Is it harder for females to lose weight?

Females find it hard to shed pounds compared to men for various reasons. The primary reason is that women have lower muscle mass and  metabolic rates than men, requiring few calories for their normal body functions, including breathing, circulation, and more. As a result, the remaining calories become fat. Furthermore, fluctuating hormonal levels indirectly impact appetite, hunger and satiety levels. The ability to lose weight might also be due to genetics and different body composition. However, females can maintain an ideal body weight and better overall health with exercise and a balanced diet. 

Does tea at night help lose belly fat?

Drinking some herbal teas before going to bed can help you lose the bulge around your belly and make you sleep better. Lack of sleep can disturb the metabolism, and the breakdown of food in the body. Therefore, it can lead to weight gain over time. Tea like chamomile tea is known for its relaxing properties. However, you should also avoid adding sugar to your bedtime tea because sugar can make you feel more energised and awake and add to your calorie consumption.

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  2. Oxidative stress, inflammation, and cancer: How are they linked? – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2990475/
  3. Beneficial Effects of Green Tea—A Review – https://www.tandfonline.com/doi/abs/10.1080/07315724.2006.10719518
  4. The impact of caffeine on mood, cognitive function, performance and hydration: a review of benefits and risks – https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1467-3010.2007.00665.x
  5. The effects of green tea on weight loss and weight maintenance: a meta-analysis – https://pubmed.ncbi.nlm.nih.gov/19597519/
  6. Beneficial effects of green tea: A literature review – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2855614/
  7. Caffeine use in sports, pharmacokinetics in man, and cellular mechanisms of action – https://pubmed.ncbi.nlm.nih.gov/16371327/

About the Author

Parul holds a Masters of Medical Science in Public Health Nutrition from the University of Glasgow, Scotland, and has worked across the globe from the U.K to New Zealand (NZ) gaining her License with the Health Professionals Council (HPC, UK) and the NZ Nutrition Council. From being a Gold medalist in Clinical Nutrition to being awarded an internship with World Health Organisation (WHO, Cairo, Egypt) and Contracts with CDC Parul has had a wide spectrum of work experiences. She is very passionate about Nutrition and Fitness and holds strong to her guiding mantras ‘ Move more’ and ‘Eat Food that your grandmother can recognize’!

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