Can tea help with weight loss?
Tea has been enjoyed for thousands of years and comes in many varieties, including white, green, matcha, black, oolong, and Pu-erh. Each type is distinguished by its processing method, such as fermentation or oxidation, as well as its taste, colour, aroma, and biological effects. All types of tea contain beneficial compounds, but when it comes to weight loss, green tea is often the one people ask about most.
Why is green tea considered beneficial?
Catechins and caffeine, both found in green tea, are thought to play a role in boosting energy metabolism (1). Catechins, a type of antioxidant, may help enhance fat oxidation and improve the body's ability to burn calories, while caffeine stimulates the central nervous system, potentially increasing energy expenditure. Together, these compounds may contribute to modest weight loss when green tea is consumed regularly.
But what do the studies show?
A recent meta-analysis (2) suggests that, based on very low to low certainty evidence, drinking green tea may lead to a small amount of weight loss in adults of around 1 kilogram. In contrast, other beverages such as coffee, decaffeinated coffee, green coffee, black tea, and sour tea did not show significant effects.
From a weight management perspective, green tea appears to offer only minimal benefits. So, if you enjoy its taste and aroma, feel free to include it in your routine. But if you don't enjoy it, there's no need to force it, other drinks can be just as suitable for your goals.
What about herbal teas?
Herbal teas such as chamomile, peppermint, rooibos, hibiscus, ginger, and many others are naturally caffeine-free unless blended with traditional tea leaves. While there’s no strong evidence that they directly promote weight loss, they offer a flavourful, soothing alternative that may support wellbeing in other ways.
For example, peppermint tea may help reduce nausea, which can be a side effect of GLP-1 medications. And although herbal teas aren’t a fat-burning solution, they do contribute to hydration, which is essential when aiming for a daily fluid intake of 2 to 3 litres.
Can I drink tea with sugars or sweeteners?
Ultimately, weight loss comes down to maintaining a consistent calorie deficit- burning more calories than you consume over time. Your choice of drink is personal, as long as it aligns with your overall dietary needs. A simple way to reduce added sugars and calories is to skip sweeteners like sugar or honey. If you prefer adding milk to your tea, opt for low-fat milk or unsweetened soya milk to benefit from calcium without significantly increasing your calorie intake.
In summary, while green tea may offer only minimal support for weight loss, its true value lies in being a low-calorie, hydrating, and enjoyable addition to a balanced lifestyle.
References
- Jurgens, T. M., Whelan, A. M., Killian, L.,Doucette, S., Kirk, S., & Foy, E. (2012). Green tea for weight loss andweight maintenance in overweight or obese adults. The Cochrane database of systematic reviews, 12(12), CD008650. https://doi.org/10.1002/14651858.CD008650.pub2
- Jayedi, A., Norouziasl, R., Aletaha, A.,Mirrafiei, A., Soltani, A., & Shab-Bidar, S. (2024). Comparative effects oftea and coffee drinking on body weight in adults: a systematic review andnetwork meta-analysis of randomised trials. The British journal ofnutrition, 1–10. Advance online publication. https://doi.org/10.1017/S0007114524001867
