In our busy world, many of us feel we are always looking for easy, natural methods to lose that extra weight. Adopting a good diet and being active are still the cornerstones of weight control however, some teas can help you with your weight loss efforts.
Studies demonstrate that green tea extract and caffeine increase caloric expenditure by 70 to 100 kcal/day and oolong tea can enhance fat oxidation.
Clinical studies show that regular consumption and particular teas and lifestyle mods may help you reduce your weight by 2-3% over 12 weeks. Adding some of these teas to your daily routine may help support your weight loss efforts in a safe, natural way.
Tea has been treasured because of both its health benefits and soothing taste for centuries. Some types of tea can also be invaluable for promoting weight loss, including through increasing metabolism and supporting digestion. Let’s take a closer look at how tea can help you naturally achieve your weight loss goals.
The Benefits of Tea to Assist You with Weight Loss
There are many benefits of tea, and it is much more than a comforting beverage. Tea, being rich in catechins, antioxidants and other phytochemicals, increases fat oxidation, increases metabolism and regulates appetite. It has little to zero calories, which cannot be said about soft drinks, juices or sweetened beverages. Tea is a guilt-free beverage option.
Some teas may even allow for better digestion, blood sugar regulation, or bloating reduction all of which relate to weight control. When drunk regularly, tea can provide long-term benefits beyond weight loss, which will be more noticeable as part of a healthy lifestyle.
The Best Teas For Weight Loss
1. Green Tea
Green tea is one of the more popular options for weight loss. It is packed with catechins (especially EGCG or epigallocatechin gallate) which increases metabolism and helps the body burn fat more efficiently.
Research has shown that drinking green tea before exercise can lead to improved energy and higher fat burning during the exercise.
2. Black Tea
Fermented black tea (Camellia sinensis) has a unique flavor, but it may help with weight management. The polyphenols in black tea, namely theaflavins and thearubigins may help with body weight and fat distribution reduction.
Additionally, regular consumption of black tea may help to decrease body weight by 1-2 kg over 12 weeks when combined with a healthy diet plan. Black tea also enhances intestinal bacteria such as Bifidobacteria that may enhance metabolism and energy balance.
3. Tea Oolong
In the oxidation spectrum, oblong tea falls between black tea and green tea. This particular oxidation status gives oblong tea unique metabolic properties. By-in-large studies have shown a regular consumption of oblong tea resulted in increased fat oxidation of 10%-20% and increased overall energy expenditure of ~70-100 kcal/day.
Clinical trials show that 2-3 cups of oolong tea daily for 6 weeks resulted in modest weight loss of 1-2 kg, especially when accompanied by a healthy, well-balanced diet.
Furthermore, oolong tea presents itself in a moderate caffeine content. Caffeine promotes energy expenditure through increased metabolism. Caffeine also contributes to natural energy that supports everyday activity and exercise.
4. Herbal Tea (Hibiscus, Ginger, and Peppermint)
Herbal tea also lacks caffeine and its plant compounds have excellent bioactive properties to aid in weight control. Ginger or ginger tea, has gingerol and shoals that studies indicate functions by increasing your thermogenesis and can potentially reduce body weight 2 kg in a 12-week period when consumed.
Similarly, peppermint tea has been linked to appetite regulation, with menthol shown to relax the gastrointestinal tract and result in decreased cravings, which would indirectly reduce calories.
For hibiscus tea, it is probably more because it contains high levels of anthocyanins and polyphenols, which studies usually show help inhibit fat accumulation and reduce LDL cholesterol by 8–12% in some studies.
How to Add Tea to the Weight Loss Program
Tea drinking by itself won’t make a dent in weight unless there are other lifestyle changes.
Research suggests that tea polyphenols can increase daily energy expenditure by about 70-100 kcal, which is not a lot of help when not combined with a calorie deficit diet, with at least 150 minutes of exercise a week, and 7-8 hours of sleep each night.
Ideally, to get the best benefit from tea for weight loss, you should target to drink a total of 2-3 cups of weight-loss-promoting tea a day such as green, oolong, or herbal blends with no added sugar. Just a tablespoon of sugar adds about 16 kcal and can easily cancel out the benefits to metabolism.
For example, drink a cup of oolong tea before working out, enjoy mornings with green tea for a metabolism boost, and preference drinking chamomile or peppermint tea to help unwind at bedtime. If you can continually follow this process, you will stay alert and feel refreshed while possibly maximizing your weight loss efforts.
Tips for Using Tea to Effectively Lose Weight
- Don’t use artificial sweeteners or sugar while drinking teas.
- Utilize tea and merge activity to create gentle movement, such as yoga or walking.
- With caffeine active teas, don’t drink late, don’t drink too much.
- Drink a mixture to experience the broad spectrum of benefits.
- Drink water and tea to remain hydrated.
In conclusion
Tea is not only a soothing beverage, but it could very well be your natural weight-loss partner. Selecting the right tea can enhance fat burning, lower cravings, and offer more overall well-being.
Green tea gives us some/ a metabolism booster, and herbal teas offer digestive support.
Tea won’t transform you but in combination with a healthy diet and active lifestyle, it can give you noticeable benefits.So, the next time you find yourself craving a warm drink, take a cup of tea and let it do its part to transform you into a lighter, healthier version of yourself.
