Is Tea Good For Weight Loss? Everything To Know In 2024 (2024)

When starting their weight loss journey, many people turn to drinking green tea or taking green tea supplements. It’s no secret that tea, especially green tea, has long been hailed as a natural fat burner. But is all the hype true? And does this hype extend to other types of tea?

In this article, we separate fact from fiction when it comes to tea and weight loss. Is tea good for weight loss? If so, what is the best weight loss tea? Here’s everything to know.

Is Tea Good For Weight Loss?

Ultimately, healthy and sustainable weight loss depends on various factors. For instance, a healthy diet, regular workouts, good lifestyle choices, and low stress levels may all contribute to your weight loss journey.

Additionally, creating an energy deficit is the most important factor^[1] to aid weight loss. Without it, your body weight will simply remain the same. Or, if you eat more calories than you expend, you could gain weight and body fat.

At the same time, the fat burning effects associated with consuming green tea are often referenced for weight loss. In fact, many diet pills include green tea extract. The health benefits of green tea and herbal teas may further your weight loss efforts.

So, how does this weight loss drink work? Let’s take a closer look.

How Drinking Tea Can Help You Lose Weight

The main argument for tea helping with weight loss is that it may reduce your total daily calories. One cup of tea, without sugar or milk, has zero calories. In comparison, one can of soda^[2] contains about 90 calories and 24 grams of sugar.

Thus, if you’re a regular soda drinker, swapping out your regular soda drink for tea may help with weight loss. Research also shows that green tea may suppress appetite or increase feelings of fullness,^[3] leading to a reduction in calories consumed.

It’s further theorized that tea catechins may play a role in healthy weight loss. Some evidence suggests that catechins, a type of antioxidant, may boost metabolism and have anti-obesity effects.^[4] Yet, more recent and further research would help solidify these claims.

Best Types Of Tea For Weight Loss

So, what tea is good for weight loss? Here are some of the best weight loss teas.

Green Tea

Green tea is popular all around the world, but particularly in Japan and China. Often considered the best weight loss tea, green tea has been moderately studied in relation to weight maintenance and loss.

Researchers indicate that green tea and its extracts may reduce body weight, or BMI, and body fat^[5] in diabetic individuals.

While more research could be done to solidify these claims, some evidence catechins improve metabolic parameters,^[6] potentially leading to weight loss. However, despite the need for clarification, many individuals opt for daily cups of green tea for weight loss.

Black Tea

Like green tea, black tea is considered another great weight loss tea. Drinking black tea daily may improve body fat,^[7] specifically compared to other caffeinated drinks.

The main mechanism behind these health promoting properties is thought to be due to black tea’s polyphenols.^[8] Polyphenols in black tea are theorized to increase fat burning and block certain processes that may lead to obesity.

Oolong Tea

Oolong tea has a more fruity flavor than green and black tea. Yet, similar to the other two teas, it’s thought those who drank oolong tea may experience increased fat burning and an increased metabolism.

In one recent study, caffeine and oolong tea were linked with increased fat oxidation.^[9] In turn, this could lead to increased weight loss.

White Tea

Like green tea, white tea also contains catechins,^[10] which may help individuals lose weight. However, white tea’s benefits relating to oral health^[11] are much better known; white tea is thought to inhibit harmful plaque formation.

At the same time, considering obesity is sometimes related to poor gut health,^[12] this could be indirectly beneficial for losing weight.

Pu-Erh Tea

Pu-erh tea has long been used in China for medicinal purposes, including for common colds and poor digestion. Yet, research suggests it also may aid with reducing body mass and improving lipid profiles.^[13]

As such, this tea may support healthy weight loss and even reduce cardiovascular disease risk.

Herbal Teas

Herbal teas, like ginger, rooibos, rosehip, and hibiscus tea, are often linked to significant weight loss. So, is any of this true?

Well, one animal study showed that hibiscus tea may reduce BMI and offer protective effects against obesity.^[14] Additionally, in test-tube studies, rooibos tea was found to inhibit the formation of fat cells and increase fat metabolism.^[15]

While some evidence shows these teas may be beneficial for weight loss, it’s always important to ensure you also account for other factors. Again, regular exercise, such as cardio and strength training, is important. Lastly, eating a balanced diet and examining other lifestyle factors, like stress, can help you obtain your goal weight.

Other Health Benefits Of Tea

The health benefits of drinking tea extend beyond weight loss, and may further include:

• Decreased risk of heart disease: Research shows that tea consumption is associated with a reduced cardiovascular disease risk.^[16] It’s also linked to reduced stroke events, heart attacks, high blood pressure, high triglycerides, and inflammatory markers.
• Improves oral health: As per the above, white tea, in particular, may prevent plaque formation in the mouth. In turn, some teas may enhance oral health.
• Better skin health: Due to the high amount of antioxidants in tea, they may also keep your skin clear and radiant. In fact, research suggests that high free radical activity may contribute to skin problems.^[17] Since antioxidants combat free radicals, they may help.
• Reduces cancer risk: Again, since teas contain high amounts of antioxidants, they may have cancer-preventative effects.^[18] However, just like tea aids with weight loss efforts, it also shouldn’t be used as a sole preventative or treatment strategy for cancer.

Conclusion

With green tea, weight loss is a common benefit that comes up. Yet, many other types of tea may burn calories and promote weight loss. Thus, adding tea could be beneficial to achieve your goals.

On top of this, many teas come with ample health benefits due to their high antioxidant content. These benefits may include decreased cardiovascular disease risk, improved heart health, enhanced oral health, better skin health, and decreased cancer risk. Yet, again, it’s always important to approach your health from a holistic angle, making healthy lifestyle changes all-around.