Home Health Green Tea & Weight Loss – What does the science say?

Green Tea & Weight Loss – What does the science say?


Green tea is commonly known as a beverage with a variety of health benefits, including weight loss benefits. If you are curious as to why you should try to include green tea in your diet, check out all of the health and weight loss benefits below.

Green tea is a simple drink with a shocking number of health benefits.

What is Green Tea

Green tea is a type of cured, hot beverage made with boiling water and tea leaves. Green tea comes from the same plant as other teas, such as black and oolong teas. These teas from a species of plant known as the Camellia Sinensis.

The difference between the teas is how they are prepared and the variety of Camellia Sinensis from which the leaves are picked. Green tea is made by taking fresh leaves from the plant and then lightly steaming them. Green tea typical comes from the Camellia Sinensis Sinensis, which is smaller than the black tea plants.

The green tea plant usually has smaller leaves, and it is typically grown in China. It grows best in mountainous regions and has developed a tolerance for colder weather and climates.

Oxidation is also significant in the processing of green tea. During oxidation, the tea plant leaves are exposed to oxygen, which slowly turns the leaves from green to black or brown. Green tea leaves have little to no oxidation process.

After being picked, the green tea leaves are usually heated and steamed quickly; then, they are dried immediately to reduce the amount of oxidation that occurs during the heating and steaming process.

Oxidations also change the flavor of tea leaves, which is significant when thinking about the taste of tea. Green tea, because it is not exposed to oxidation, retains its light green color and does not have a strong flavor. Therefore, green tea often tastes more herbal and plant-like than black teas, which can be malty, smoky, fruity, nutty, citrusy, or sometimes bitter.

Green teas can taste grassy, sweet, and sometimes similar to seaweed.

Historically, the top two producers of green tea are China and Japan. This makes sense since China is the origins of green tea, and Japan has a long spiritual and medical practice of using green tea.

Why Is It Good For Weight Loss?

Green tea has been used for thousands of years as a herbal remedy and its medicinal properties. Numerous studies have shown its health benefits, but one of its popular uses is for weight loss or weight management.

Drinking green tea may help you achieve your weight loss goals for a few reasons. The following are just some of the weight loss benefits of green tea.

Increase in Metabolism

Researchers suggest that green tea and green tea extract can change body weight and body fat indexes by improving metabolic rates. Scientists say green tea “modulates genes related to energy metabolism.” The combination of green tea with exercise improved the body’s ability to expend energy and use energy that is consumed.

Not only are basal metabolic rates are improved through the consumption of green tea, but it also helped the body utilize stored and consumed energy, which leads to decreased body weight and smaller bodyweight indexes.

Burning Fat

Unlike other teas, green tea has lower levels of caffeine, so its primary fat-burning properties do not come from its caffeine stimulant. Instead, green tea is a great source for antioxidants.

Teas are full of polyphenols, which is an antioxidant that helps reduce damage to cells int eh body while detoxifying them. Teas have more polyphenols in them than fruits and vegetables. Most teas have 8-10 times the polyphenols of fruits and vegetables.

More importantly, green tea contains EGCG, which is a compound that has been shown to increase fat oxidation both during rest and during exercise.

Calorie Restriction

Some studies show that a compound found in green tea can help suppress hunger and increase feelings of fullness. In fact, in combination with pepper extracts, green tea reduces overall energy intake while promoting weight loss and improve heart rates.

Green tea may be used as a way to suppress hunger or feel fuller while reducing energy intake.

Help Lose Abdominal Fat

Green tea can help reduce bloating, along with minimizing abdominal fat and waist size. One study showed significant decreases in waist circumference in individuals that consume green tea daily.

Drinking four cups of green tea each day decreased overall body weight, reduced waist circumference, and decreased systolic blood pressure. Green tea drinkers had a 1.8% decrease in weight. More significantly, these users of green tea had a 4.4% reduction in waist circumference.

Green tea can help improve digestion and has anti-inflammatory properties. It can help reduce bloating and gas while at the same, enhancing your ability to burn fat and reduce the size of your waist and stomach.

Green tea and/or extract green tea can often be found as one of the primary ingredients in fat-burning supplements.

Other Health Benefits

Aside from weight loss, green tea has shown a long list of health benefits. Below are just a few of the health of drinking green tea:

  • Improve brain function
  • Increased alertness
  • Lower risk of heart diseases
  • Reduce the risk or effects of type 2 diabetes
  • Lower cholesterol
  • Reduces inflammation of the body
  • Reduces the risk of stroke
  • Can sooth arthritis
  • Can reduce acne or flare-ups
  • Reduce the effects of allergies

How Much Green Tea Should I Drink a Day to Lose Weight?

While studies suggest different amounts, the best number of cups of green to drink per day is 3-5. Drinking more than this can create an acidity imbalance in the stomach, which can lead to gas, bloating, and diarrhea.

Drinking 3-5 cups per day reduces the risk of creating a chemical imbalance in the body while promoting all the health benefits of green tea.

In the previous study mentioned, patients found that four cups of tea a day produced the best health results, including reduced weight, waist, and body fat index.

What is the Best Time to Drink Green Tea for Weight Loss?

While green tea can be consumed at any point of the day, it is best to drink green tea at intervals. You can drink one cup of tea in the morning. Your metabolism is boosted in the morning, so adding more boost to it can be beneficial. It may also reduce your chances of overeating during breakfast or snacking before lunch.

You can also drink tea 2-3 hours before or after a meal. Drinking tea before a meal can help you absorb it and feel fuller when you sit for a meal. This means you will consume less or metabolize the energy you eat quicker. You can also drink it after a meal if you become hungry after a meal or want to reduce bloating.

If you are sensitive to caffeine, then you should not drink it before bed. If you drink it in the evening, you may consider drinking it a few hours before you plan to sleep.

The Bottom Line About Green Tea

Green tea has a variety of health benefits, with little to no side effects or negative results. Not only can it help you reduce your body fat and reach your weight loss goals, but it can also improve your overall health.

It is very easy to implement in your routine. You can drink a cup of green tea with your breakfast or between your meals when you usually want a snack. It is swift and easy to brew. With so many health and weight loss benefits, it’s difficult not to try a few cups each day for a few months. It may just give you the boost you need.


Hodgson, A. B., et al. (2013). The effect of green tea extract on fat oxidation at rest and during exercise: Evidence of efficacy and proposed mechanisms. Advanced Nutrition, 4(2): 129-40. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649093/

Mousavi, A., et al. (2013). The effects of green tea consumption on metabolic and anthropometric indices in patients with Type 2 diabetes. Journal of Research and Medical Science, 18(12): 1080-6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3908530/

Mulhollem, J. (2014). Research suggests that green tea, exercise boost weight loss, health. Penn State News, https://news.psu.edu/story/310179/2014/04/02/research/research-suggests-green-tea-exercise-boost-weight-loss-health

Reinbach, HC, et al. (2009). Effects of capsaicin, green tea and CH-19 sweet pepper on appetite and energy intake in humans in negative and positive energy balance. Clinical Nutrition, 28(3): 260-5. https://www.ncbi.nlm.nih.gov/pubmed/19345452