Losing Weight Tea

The next time you pop into your favorite coffee shop, consider opting for a soothing, steaming cup of tea. In addition to soothing sore throats and even helping prevent cancer, a number of scientific studies show tea can do even more, like aid in weight loss. In fact, the best tea for weight loss may just help you reach your goals.

“Drinking tea may support weight loss or weight maintenance because it fills the void of beverages that are high in sugar and calories, ” says Josh Axe, D.N.M., founder of Ancient Nutrition. “When you switch out flavored lattes, coffee with added cream and sugar, and sugary sodas or juices and replace them with tea, you are cutting a massive amount of calories a day.”

Meet the experts: Josh Axe, D.N.M., founder of Ancient Nutrition, Keri Gans, M.S., R.D.N., C.D.N., registered dietitian nutritionist in New York City; and Jackie Newgent, R.D.N., C.D.N., New York City-based culinary nutritionist and author of The All-Natural Diabetes Cookbook.

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Aside from being calorie-friendly, teas contain catechins, which are flavonoids that seem to play a role in boosting metabolism, says Jackie Newgent, R.D.N., C.D.N., New York City-based culinary nutritionist and author of The All-Natural Diabetes Cookbook. “When catechins are coupled with caffeine, it may ultimately lead to more calorie burning due to more energy use.”

Certain teas also have antioxidant-rich compounds that may encourage weight loss, while also touting other health benefits such as improved sleep. However, it’s worth noting that further research is needed to confirm the exact relationship between tea and losing weight—and, there’s no quick fix.

The important thing to remember is no one food or drink leads to weight loss, says Keri Gans, M.S., R.D.N., C.D.N., registered dietitian nutritionist in New York City. “To successfully lose weight, one must incorporate many different lifestyle changes that include increased activity, adequate sleep, decreased stress, and an overall nutrient-rich well-balanced diet.”

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The most popular and well-studied tea for weight loss is definitely green tea. It’s filled with antioxidants called catechins, including a substance called epigallocatechin gallate (EGCG), which is believed to increase metabolism and help burn fat.

“Researchers have found that green tea extract causes changes in the expression of fat metabolism genes, especially when it’s consumed consistently for longer periods of time, ” says Axe. One Chinese study found that when subjects drank tea that was super-rich in catechins twice a day, after 90 days, they saw a change, losing an average of 1.9 cm in waist circumference and 2.6 lbs. of body weight. Another large review of studies concluded that green tea’s mix of EGCG and caffeine has a positive effect on weight loss and weight management.

Though green tea has long been thought of as the go-to variety for weight loss, some researchers believe that oolong–a Chinese tea that falls somewhere between green and black—may be even more powerful. “Oolong tea promotes thermogenesis (so the body produces heat from energy, thereby burning more calories), and suppresses the production of new fat cells, ” says Axe. One small Japanese study found that for two hours after drinking oolong tea, women found their resting energy expenditure increased 10%, whereas the metabolism bump was only 4% after they drank green tea.

Teas That Can Boost Weight Loss [infographic]

Additionally, a 2020 Japanese study found that drinking two cups during the day boosted energy and therefore metabolism in participants, ultimately encouraging fat burning during sleep.

English Breakfast is a variety of black tea, which is actually made from the same plant as green tea—the difference is that the leaves are exposed to the air to trigger fermentation. One study found that over three months, those who drank three cups of black tea per day had less weight gain and reduced waist circumference compared to those who drank a caffeinated beverage that was devoid of the flavonoids in tea. If you're not a fan of English Breakfast, you can also try Earl Grey.

Though some people swear sipping a cup of mint tea can stave off food cravings, there is little evidence behind the claim. However, there is research to suggest it aids in digestion and stomach pain. Plus, if you’re jonesing for a minty sip, a cup of unsweetened peppermint tea has far fewer calories than a sugary peppermint mocha.

Best Weight Loss Tea

Rooibos is an herb grown in South Africa that can be brewed into a delicious, caffeine-free cup of tea. A 2014 study published in

Another animal study conducted in 2014 also suggests that it may help with fat burning, however, more research is needed to further corroborate those claims. Either way, the drink makes for a colorful and tasty addition to your tea caddy.

White tea is one of the least processed varieties—the leaves of the tea plant are picked before they’re fully opened and then quickly dried, preventing them from oxidizing. This process gives the tea an exceptionally delicate flavor that is still packed with fat-burning polyphenols. “White tea is rich in antioxidants, boosts metabolism, and helps to break down fat cells, ” says Axe. Newgent is also a fan of the brand’s green tea!

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Pu-erh is a black tea that comes from the Yunnan province of China; it’s aged and fermented and can be purchased either pressed into cakes or as loose leaves. One study in overweight men suggested that drinking a daily cup can lead to a small weight loss. Another 2016 study found daily consumption of Pu-erh tea extract to be associated with weight loss and an improved lipid profile.

The number of fruit tea varieties out there are endless, which makes them a great option for switching up your daily drinks to keep your diet exciting. The best part is, these are all caffeine and added sugar-free, so you can basically drink as much as you want and every cup will feel like a treat.

Remember hydration is key. Tea may aid in weight loss because it helps with hydration, Gans adds. “Staying hydrated is important when trying to lose weight since oftentimes individuals confuse mild dehydration for hunger.” That said, enjoying a daily cup of steeped goodness definitely won’t do you any harm, and can certainly keep sweet coffee cravings at bay.

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Look for specific leaves. In general, if you’re hoping to enjoy the beverages as part of your weight management routine, stick to green or white teas, suggests Newgent. Gans agrees that “most of the research suggested that tea may help with weight loss is on green tea.” However, “know that there are many varieties of these teas and catechin content does vary, ” notes Newgent.

It’s important to keep in mind that adding tea to your weight-loss regimen may only be one small piece of the puzzle, adds Gans. “Also, one should keep in mind that if they include a lot of added sugar and/or fat with their tea they are negating most of the health benefits.”

If you’re drinking caffeine-containing tea, remember that caffeine is a stimulant that you don’t want to go overboard on—or have after dinnertime, says Newgent. “Up to 400 mg of caffeine per day is a safe limit for healthy adults. That could be as much as 10 to 12 cups of tea a day…but do check the label on your tea choice since caffeine content varies.” And, if you are extra sensitive to caffeine, more may not be better, says Gans. “Too much caffeine may cause nervousness, jitters, insomnia, and stomach upset in many.”

Weight Loss Tea

We consulted nutritional experts Josh Axe, D.N.M., founder of Ancient Nutrition, Keri Gans, M.S., R.D.N., C.D.N., registered dietitian nutritionist in New York City, and Jackie Newgent, R.D.N., C.D.N., New York City-based culinary nutritionist and author of

. We also sifted through online reviews from verified customers and considered scientific research regarding the health benefits of the different types of tea.

Has been a leading provider of trustworthy health information, empowering readers with practical strategies to improve their physical, mental, and emotional well-being. Our editors interview medical experts to help guide our health-focused product selections. Additionally,

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Marisa Cohen is an editor in the Hearst Lifestyle Group’s Health Newsroom, who has covered health, nutrition, parenting and culture for dozens of magazines and websites over the past two decades.

, and more. She’s always open to conversations about fueling up with flavorful dishes, busting beauty standards, and finding new, gentle ways to care for our bodies. She earned a bachelor’s degree in journalism from Ohio University with specializations in women, gender, and sexuality studies and public health, and is a born-and-raised midwesterner living in Cincinnati, Ohio with her husband and two spoiled kitties.

’s assistant editor, has a history with health writing from her experience as an editorial assistant at WebMD, and from her personal research at university. She graduated from the University of Michigan with a degree in biopsychology, cognition, and neuroscience—and she helps strategize for success across

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