26 Feb The Best Teas for Weight Loss – And Why They Work
When it comes to weight loss, most of us think of intense workouts and strict diets – but what if one of the simplest (and tastiest) tools was sitting right in your kitchen cupboard?
Different types of teas can support weight management in a variety of ways, from boosting metabolism to curbing cravings and aiding fat breakdown.
We’ve done the deep dive on the best teas for weight loss, so grab your favourite mug and let’s explore how your daily brew can help you on your wellness journey.
1. Green Tea: A Classic Choice
Green tea has long been celebrated as a classic option for weight management. Its benefits are primarily attributed to its high content of catechins, particularly EGCG (epigallocatechin gallate). Research has demonstrated that green tea extract containing 270 mg of EGCG and 150 mg of caffeine significantly increased 24-hour energy expenditure by 4% and promoted fat oxidation beyond the effects of caffeine alone, according to a study involving 10 healthy men.
Moreover, another study found that EGCG supplementation led to decreased body weight gain and reduced plasma and liver lipids, suggesting its anti-obesity properties through mechanisms like BAT thermogenesis and mitochondria biogenesis in mice.
To make your green tea adventure more exciting, why not check out our green tea discovery box with 4 deliciously complex and unique green teas.
2. Matcha
Matcha, a finely ground powder made from shade-grown green tea leaves, is a vibrant and unique choice for those looking to manage their weight.
Matcha offers all the weight loss benefits of green tea – but with far more potency, as you’re consuming the entire ground leaf, not just an infusion of its extracts.
Rich in catechins, particularly EGCG, matcha is known to support metabolism and promote fat oxidation. A recent study found that matcha significantly increased exercise-induced fat oxidation during a 30-minute brisk walk, with participants consuming a 1g serving the day before and another two hours prior to exercise.
Another study showed that matcha green tea could counteract obesity and metabolic disorders caused by a high-fat diet by influencing the gut-liver axis, suggesting its impact on gut microbiota and liver function plays a key role in its anti-obesity effects.
Additionally, a study found that matcha consumption helps regulate gut microbiota and its metabolites, leading to reduced fat accumulation and improved metabolic profiles.
You can also explore this article for more insights on matcha “Unleash Fat-Burning Power: Matcha and Weight Loss”.
3. Oolong Tea
Oolong tea offers a harmonious blend of flavour and health benefits, making it a compelling option for those interested in weight loss. This tea undergoes partial oxidation, resulting in a rich, layered taste while retaining beneficial compounds that can aid metabolism.
One intriguing component of oolong tea is EGCG”Me, a methylated form of EGCG, which has been shown to have significant effects on weight. According to a study, EGCG”Me significantly decreased body mass gains and improved the stability of gut microbiota in mice. This highlights its potential in supporting weight control through multiple biological pathways.
As you explore the world of oolong tea, you’ll find that it not only supports weight management but also enhances your overall tea-drinking experience with its complex and satisfying flavours.
You might also want to explore this link for a curated selection of oolong teas and insightful information on their unique benefits, flavours, and potential health advantages.
4. Black Tea
Studies suggest that black tea polyphenols may support weight loss by influencing the gut microbiome, promoting beneficial bacteria, and increasing the production of short-chain fatty acids. These changes can help regulate metabolism and reduce fat accumulation.
Additionally, black tea has been found to inhibit the absorption of fats and carbohydrates, potentially lowering overall calorie intake. A clinical trial further demonstrated that drinking three cups of black tea daily for three months led to a reduction in waist circumference, highlighting its possible role in fat distribution.
5. Pu-erh
Pu-erh tea has been studied for its potential role in weight loss and lipid metabolism regulation. Research suggests that Pu-erh tea may aid in reducing body weight and fat accumulation by influencing fatty acid metabolism and lipid profiles.
A recent randomized, double-blind, placebo-controlled trial examined the impact of Pu-erh tea extract (PTE) on weight loss and body composition over 20 weeks in a non-Asian population.
The study found that participants consuming PTE experienced significant weight loss, with fat reduction notably observed in the arms, legs, and hip/belly regions, as well as in overall fat mass. Additionally, improvements in lipid profiles, including reductions in cholesterol and triglycerides, were recorded.
6. White Tea
White tea has been studied for its potential role in weight management due to its high concentration of catechins, particularly epigallocatechin gallate (EGCG). Research suggests that white tea extract can help break down fat cells while inhibiting the formation of new ones.
Additionally, its combination of caffeine and antioxidants may boost metabolism, leading to increased energy expenditure. Another study also indicates that white tea can help regulate appetite-related hormones, such as leptin and asprosin, which could contribute to better appetite control and weight maintenance.
You can check out this article for more insights on white tea “10 Superb White Tea Benefits: Brew Your Way to Wellness”.
7. Yerba Mate
Yerba mate is a traditional South American tea made from the dried leaves of the Ilex paraguariensis plant.
Research suggests that yerba mate may support weight management by enhancing fat oxidation, increasing metabolism, and suppressing appetite, making it a popular choice among those looking to maintain a healthy weight.
Another study indicates that regular consumption can contribute to reduced body fat percentages and improved exercise performance, helping individuals burn more calories efficiently.
For more insights on Yerba Mate check out our article “Unveiling the Health Benefits of Yerba Mate: The Wonder Herb”
8. Hibiscus Tea
Hibiscus is a tropical and subtropical flowering plant known for its striking red petals and tart, cranberry-like flavour. Rich in antioxidants, vitamin C, and bioactive compounds, hibiscus is valued for its refreshing taste and potential health benefits.
Studies suggest that hibiscus tea may aid in weight management by reducing body fat accumulation, improving metabolism, and regulating fat digestion.
A 12-week clinical trial found that participants consuming hibiscus extract experienced reductions in body weight, BMI, and waist-to-hip ratio. The plant’s polyphenols and flavonoids may also support liver health and reduce free fatty acids in the bloodstream.
You can also explore this article for more insights on Hibiscus tea “Hibiscus tea: a flower with roots around the world”.
9. Lotus Tea
Incorporating lotus leaf tea into your routine may support weight management efforts.
Studies have shown that compounds in lotus leaves can inhibit lipid absorption and enhance fat metabolism, potentially aiding in weight loss.
For instance, research indicates that lotus leaf extract can reduce body weight gain and fat accumulation in high-fat-diet-induced obese mice by modulating lipid metabolism.
Additionally, lotus leaves contain compounds that break down fat tissue, which might help with weight loss. You can also explore this article for more insights on Lotus tea “Lotus Leaf Tea: 6 Miraculous Health Benefits for Mind, Body and Soul”.
10. Blue Butterfly Pea Tea
Blue butterfly pea tea, derived from the Clitoria ternatea plant, has been studied for its potential role in weight management. Research suggests that compounds in the flower may help inhibit fat cell formation by regulating adipogenic gene expression and reducing lipid accumulation.
Additionally, its bioactive compounds may contribute to appetite suppression and metabolic enhancement, which could support weight loss efforts. While direct human studies are limited, early findings indicate promising anti-obesity properties.
Beyond weight management, butterfly pea tea is rich in antioxidants, particularly anthocyanins, which may aid fat oxidation and improve metabolic processes.
If you’re interested to find out about Butterfly Pea tea health benefits check out our article “7 Blue Butterfly Pea Tea Health Benefits: Unveiling the Science and Magic”.
11. Lemongrass Tea
Lemongrass, known for its fresh, citrusy aroma, contains bioactive compounds such as citral and flavonoids, which contribute to its antioxidant, anti-inflammatory, and antibacterial properties.
Traditionally used in Asian and Ayurvedic medicine, lemongrass is believed to support digestion, reduce bloating, and promote relaxation. Recent research suggests that lemongrass tea may aid in weight management through metabolic enhancement, appetite suppression, and improved lipid metabolism.
Studies indicate that it can help regulate carbohydrate digestion, potentially preventing glucose spikes and promoting a more efficient metabolism.
Some research on animal models also suggests that lemongrass extract may lower cholesterol levels and reduce food intake, which could contribute to overall fat reduction.
If you’re interested to find out about Lemongrass tea health benefits check out our article “Lemongrass Tea: Unlock Health Benefits in Every Sip”.
So which tea should you sip?
We’ve listed quite a few of the most potent weight loss teas, so which one should you sip? The best tea for you depends on your personal taste, lifestyle, and how easily you can make it part of your daily routine.
It’s also important to remember that tea alone won’t lead to weight loss – it works best when combined with a balanced diet and regular exercise.
We recommend sampling a few different teas to see how your body reacts to them and to find out which you like the taste of the most.
Ultimately, each tea supports weight loss in its own unique way, so incorporating a combination of 2-3 varieties into your daily routine could be a good idea.
Which tea should I start with if I want to burn belly fat?
Matcha and yerba mate are among the most powerful teas for targeting belly fat, thanks to their ability to boost metabolism, enhance fat oxidation, and curb appetite.
Oolong and pu-erh tea aid in breaking down stored fat and preventing new fat accumulation, while lotus tea helps reduce bloating and improve digestion.
Hibiscus tea rounds it out by regulating metabolism and lowering body fat absorption – making a combination of these teas a potent approach to belly fat reduction..
How much tea daily is needed to lose weight?
There’s no magic number when it comes to tea and weight loss, but research suggests drinking 2 to 4 cups of green tea, oolong, or matcha daily may help boost metabolism and fat burning. The key is consistency—making tea a regular part of your routine rather than relying on it as a quick fix.
That said, tea alone won’t make the weight fall off. It works best alongside a balanced diet and regular exercise. Also, be mindful of added sugars or milk that can sneak in extra calories.
If you’re sensitive to caffeine, herbal teas like rooibos or peppermint can still support digestion and overall wellness. The most important thing? Find a tea you genuinely enjoy, so it becomes a sustainable (and relaxing!) part of your healthy lifestyle.
what is the best time to drink tea when you want to lose weight?
The best time to drink tea for weight loss depends on your routine and what works best for your body, but here are some great times to enjoy a cup:
Morning: Starting your day with green tea or matcha can give your metabolism a gentle boost and provide a steady source of energy without the jitters of coffee.
Before Meals: Having oolong or black tea 30 minutes before a meal may help with digestion and curb appetite, potentially reducing how much you eat.
Before a Workout: Drinking tea, especially green or yerba mate, before exercise can enhance fat oxidation and improve endurance, helping you get the most out of your workout.
Evening: If you want to avoid caffeine before bed, herbal teas like chamomile or peppermint can aid digestion and help you relax, supporting overall wellness.
how much weight can I lose in 1 month when I drink tea?
Drinking tea alone won’t magically melt away the kilos, but when combined with a balanced diet and regular exercise, it can support your weight loss journey. The amount of weight you can lose in a month varies from person to person – it depends on factors like your diet, activity level, metabolism, and overall lifestyle.
That said, some studies suggest that teas like green tea, oolong, and matcha may help boost metabolism and fat burning.
If you’re making healthy choices alongside drinking tea – such as eating nutrient-rich foods and staying active – you might see a gradual weight loss of 1-4 kg (2-8 lbs) in a month, which is considered a healthy and sustainable pace. The key is consistency, not just with tea, but with your overall habits.
I'm a graphic designer and marketing assistant based in Canada, driven by a passion for loose-leaf tea and healthy nutrition. I love blending creativity with wellness to inspire thoughtful design and meaningful marketing.
- Angelica Nonesahttps://teapro.co.uk/author/angelica-nonesa/
- Angelica Nonesahttps://teapro.co.uk/author/angelica-nonesa/
- Angelica Nonesahttps://teapro.co.uk/author/angelica-nonesa/
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