- Weight gain and inflammation often go hand in hand. Green tea may help with both.
- Green tea may help improve your body’s ability to use glucose and may increase metabolism.
- If stress eating is an issue, it’s also rich in compounds that promote calm.
If you’ve been eating well and exercising regularly and still can’t lose weight, there’s an extra step you can take to get things going in the right direction. And that’s reducing inflammation. Unchecked inflammation can interfere with your metabolism, disrupt blood sugar regulation and cause your body to hold onto excess fat instead of burning it.
Inflammation is also linked to lots of other health issues, like heart disease, stroke and cancer, to name a few., So, there are lots of good reasons to keep it in check.
One easy step you can take is adding a few cups of green tea to your day. Not only is green tea naturally sugar-free and hydrating, it’s also loaded with antioxidants and potent compounds that fight inflammation, boost your metabolism and help your body burn fat.
Plus, it’s dietitian-approved. Here’s why nutrition pros recommend drinking green tea to reduce inflammation and support weight loss.
How Green Tea Supports Weight Loss
It Can Help Your Body Use Glucose More Efficiently
Inflammation is often caused by a process caused by oxidative stress in which compounds, called free radicals, attack the body’s cells. Enter green tea. “Green tea contains a compound called EGCG [epigallocatechin gallate], which helps reduce inflammation and oxidative stress,” says Whitney Stuart, M.S., RDN, CDCES.
As it turns out, inflammation-fighting EGCG has also been shown to help with weight loss. One way it may do this is by aiding in glucose metabolism. “Studies show EGCG not only soothes inflammation but also supports healthy blood sugar levels, making it easier for your body to burn fat,” says Bess Berger, RDN. This, in turn, helps the body use energy more effectively, potentially reducing fat storage.
It May Improve Metabolism
“Studies show that green tea extract can help people lose weight and body fat by boosting metabolism and promoting fat burning,” says Stuart. While most research has used green tea extract, studies have found that green tea’s catechins, especially EGCG, may rev up metabolism in several ways. One is by reducing the digestion and absorption of fats and proteins. Green tea’s catechins may also promote fat breakdown while simultaneously inhibiting fat production. Research has also shown that green tea extract may lead to favorable changes in gut bacteria that are associated with lower levels of body fat.
So, how much green tea do you need to drink to see the effects? Research has found that drinking three to four cups of green tea per day may be the sweet spot for reducing body weight. Those three to four cups have also been shown to protect against metabolic syndrome, diabetes and heart disease.
It Might Ease Stress
If hectic days have you reaching for high-calorie or sugary foods, managing stress may make a big difference in how much, what and when you eat. While working with a mental health professional or a registered dietitian can help you tackle emotional eating patterns, regularly sipping some green tea can offer a bit of extra support.
Green tea contains two compounds that may help reduce feelings of anxiety, stress and depression. The first is EGCG, which helps calm inflammation in the brain. The other is L-theanine. This amino acid relieves stress by increasing the production of the calming brain chemical, GABA (gamma-aminobutyric acid), while also balancing levels of the feel-good neurotransmitters serotonin and dopamine.
However, if you’re sensitive to caffeine, you may want to limit your green tea to the morning hours. Or, sip on a decaffeinated version to avoid the anxiety-producing effects of too much caffeine.
Other Anti-Inflammatory Drinks for Weight Loss to Consider
Green tea is a top choice for taming inflammation and supporting weight loss, but it’s not the only one. If you’re looking for a green tea alternative, try some of these healthy options:
- Kefir: This fermented dairy drink is rich in good-for-you probiotics. Research has found that regularly drinking kefir may help your body better use glucose by improving insulin sensitivity. Since greater insulin sensitivity may promote a healthier body weight, it’s well worth adding to your rotation.
- Raspberry Leaf Tea: This brew is rich in antioxidants called flavonoids that can inhibit digestive enzymes that break down carbohydrates. This, in turn, may reduce the amount of glucose that you absorb from food. While there’s no research yet that proves that raspberry leaf promotes weight loss, we do know that long-term blood sugar management helps support a healthy body weight.
- Veggie Smoothies: Veggies are one of the best foods for weight loss. After all, they’re low in calories, filled with fiber and rich in inflammation-fighting antioxidants. To add more of them to your day, toss your favorite leafy greens in the blender with some low-fat milk or yogurt. It’s quick, easy and super-satisfying.
- Coffee: A daily cup of joe doesn’t just keep you awake and alert. Its caffeine may help suppress appetite while also slightly increasing the amount of fat and calories you burn.
Meal Plan to Try
30-Day No-Sugar, Anti-Inflammatory Meal Plan for Weight Loss, Created by a Dietitian
Our Expert Take
Green tea is filled with anti-inflammatory compounds that may support weight loss. When combined with a balanced, nutritious eating plan and regular movement, green tea may help you lose weight by improving your body’s ability to use glucose, increasing metabolism and helping to ease feelings of stress. Plus, it couldn’t be easier to make. Just pop a green tea bag into a cup of steaming water, wait a few minutes, and it’s ready to go. Whether you like it hot, iced or with a squeeze of lemon, it may provide a little weight-loss boost as you work to hit your health goals.
