Does Green Tea Help You Lose Weight? Experts Say Yes, Plus the Easy Ways to Get the Benefits

Whether you’re looking for a caffeine boost or aiming to prevent heart disease, green tea has you covered. But if you’re wondering: does green tea help you lose weight? The answer is yes, this beverage acts as a fat burner thanks to its myriad of antioxidants, and it’s not hard to reap the benefits. Keep reading to learn how green tea can help with weight loss and ways you can boost your brew.

How does green tea help you lose weight?

Green tea is a superfood meaning it’s full of beneficial antioxidants. “Green tea is known for its potential fat-burning properties, because of a compound called epigallocatechin gallate (EGCG),” explains Chris Mohr, PhD, RD, Fitness and Nutrition Advisor at Fortune Recommends Health. “It could help to boost your metabolism, increasing energy and assisting the body in burning fat more efficiently.”

Besides being good for your metabolism, green tea (which is made from the Camellia sinensis plant) may also support appetite regulation. According to a study from the Canadian Pharmacists Journal, incorporating this into your diet can help reduce cravings and assist in appetite control which can result in weight loss. 

Mohr adds that certain liquids are satiating and can fill up the body. It’s calorie-free which is great in comparison to sugary beverages.” Replacing high-calorie drinks with green tea can reduce overall calorie intake, which is beneficial for weight loss.”

How to consume green tea: 3 easy ways

If you’re not a tea drinker, there are other easy ways to consume green tea that can help you lose weight. Here, simple methods to incorporate this superfood into your routine:

1. Drink green tea to lose weight

This is the most common way to consume green tea. “It’s likely the most beneficial, as it allows you to take advantage of the whole leaf's properties,” says Mohr. Drinking a cup of green tea two to three times a day will get you the most amount of benefits. 

2. Try green tea powder

Sherie Nelson, MBA, RDN, the Director of Wellness at Elior North America says you can add green tea powder, also known as matcha, to foods like smoothies, yogurt, or baked goods. This allows for a concentrated amount of EGCG as well as nutrients from the whole tea leaves.

3. Take green tea supplements

Similar to other vitamins and minerals, you can also get the health benefits of green tea from a supplement. These are available in pill or extract forms, but Nelson advises consulting with a doctor or health professional before you take them.

Ways to boost the EGCG in your brew

While green tea’s benefits are easy to obtain, there are also ways to get even more nutrients and antioxidants which can result in greater weight loss. 

When it comes to steeping, Mohr suggests letting the green tea steep for at least three to five minutes. You can leave it longer, especially if you want a stronger flavor, but you’ll get the most results this way.

You can also up your vitamin C intake and add a little flavor to your brew. “EGCG is highly susceptible to degradation, but Vitamin C can help stabilize EGCG,” says Nelson. “Adding lemon, lime, orange, or grapefruit juices to your green tea can help increase the amount of EGCG available for your body to absorb.”

Other benefits of green tea for weight loss

Green tea has caffeine which is a great energy booster. Nelson says it may have a synergistic effect with EGCG. “Caffeine may also help you burn more fat during exercise,” she notes. 

EGCG is also known to increase fat oxidation and promote the breakdown of stored fat. It’s the main antioxidant but green tea also contains L-theanine which has been shown to lower low-density lipoproteins (LDL), or bad cholesterol.

For more tea drinking benefits:

The Best Tea for a Sore Throat? Docs Reveal Their Top 6 Picks That Soothe Fast

These Teas End Bloating Fast — Learn How to Blend Them to Boost the Benefits

Speed Fat Burn and Tame Stress: The Benefits of Oolong Tea for Women Over 50

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.