Green Tea for Weight Loss: Benefits, Side Effects, and How It Works

What is it in Green Tea that can assist in Weight Loss?

The potential weight loss effect of green tea boils down to the ingredients that it contains, especially catechins and caffeine.

• Green tea also produces antioxidants called catechins, which are associated with enhanced fat burning. Epigallocatechin gallate (EGCG) is a certain form of green tea, which has potential in increasing metabolism.
• Caffeine is another common stimulating compound that is known to boost the calorie-burning process by activating the nervous system.

All these ingredients combined can stimulate fat burning, which assists your body in utilizing fat as a source of energy. In addition to reducing weight, in the likely belief that green tea has remarkable health benefits of green tea, it is a store of enormous antioxidants, which include combating oxidative stress and cardiovascular diseases.

But, one should keep in mind that the impact is quite minor, and drinking green tea is not expected to help one lose a lot of weight unless one also changes their lifestyle.

The Effects of Green Tea on Burning Fat

The catechins and caffeine in green tea are likely to enhance the burning of calories and fats at a high rate in your body. It has been indicated in studies that the compounds can be used to boost fat oxidation when undertaking physical activities, resulting in elevated calories being burned.

This is referred to as thermogenesis, where the body uses up its heat to convert calories into heat energy. Surely enough, you end up making your body more efficient in using fat as an energy source when you take green tea.

Nevertheless, these effects are encouraging, although the changes tend to be modest. The calorie-burning effect seen in most of the studies is minimal, and hence, drinking green tea alone may not have a dramatic effect on weight loss. However, to complicate it, green tea is an addition that will be useful as a weight-controlling aid.

“While green tea can boost metabolism and enhance fat burning, it is not a magic solution. The real key to weight loss lies in creating a balanced lifestyle, including proper nutrition and physical activity.” — Dr. Michael Greger, MD, Author of How to Survive a Pandemic, USA

Do Green Tea and Exercise Compliment Each Other?

There are numerous studies examining the capacity of green tea to boost the effect of fat burning in the event that it is used in conjunction with exercise. The evidence of the research is mixed, and some studies suggest that taking green tea either before working out or after may aid in fat burning and increasing physical exercise performance. As a best weight loss supplement, green tea acts as a powerful booster that supports your exercise routine, helping you maximize fat loss and achieve your fitness goals.

Although green tea is not capable of substituting exercise, it can act as a minor jumping block to enhance fat loss with an active lifestyle. Green tea is not a replacement for physical activities but rather is more of a booster to enable you to get the most out of those exercises.

Does Green Tea suppress calories or appetite?

Among many statements that people hear about green tea is that one can use it to suppress appetite, thus making people consume less food and eventually lose weight. Evidence on this, however, is inconclusive.

There is some limited evidence stating that green tea has been found to curb hunger, and others have not seen a considerable change.

Green tea does contain some appetite-suppressing properties, but it is not a miracle pill against cravings. In case your goal is to lose weight, you should concentrate on a healthy eating regimen and mindful eating with green tea as a dietary supplement for weight loss, rather than a weight control methodology.

For a deeper understanding of how green tea can support weight loss and boost metabolism, check out this insightful video by Dr. Michael Greger.This will encourage your readers to explore the video for additional expert insights.

How much green tea should one take?

In order to enjoy the possible weight-loss effects of green tea, you would consume approximately 2-3 cups of it a day, and this has been generally recommended.

There are studies with even bigger dosages, like green tea extract supplements, yet it is better to be cautious. Over Consuming green tea causes high levels of caffeine that might cause side effects such as jitteriness, headaches, or trouble sleeping.

Two to three cups of green tea per day will be adequate for most individuals. But in case you are going to use green tea extract or supplement, it is good to talk with a healthcare provider first and especially when you are having other prescriptions and health issues.

Advertisement

Other Health Benefits of Green Tea

Green tea is not just a weight loss supplement; in fact, it has an array of health advantages other than simplifying fat dissolution.

• Heart Health: Green tea can enhance cholesterol and blood circulation, which lowers the chances of having heart disease.
• Cancer Prevention: There is a belief that the antioxidants contained in green tea have the capability of shielding the cells against damage, thereby reducing the risk of some cancers.
• Brain Health: Green tea has compounds that can increase brain functionality and guard against memory and intellectual decay.
• Better metabolism: Green tea can enhance fat oxidation, which translates to a better metabolism and enhances weight loss.
• Skin Health: The antioxidant and anti-inflammatory elements of green tea can be utilized to have better skin and fight infections such as acne or eczema.

Health Benefits Of Green Tea

Restrictions and Complications

Although green tea could aid in weight loss, its mechanism has limited effects, and it is not suitable for everyone. Weight loss will depend on many factors, such as your diet, exercise, and your metabolism. Green tea does not show results to everybody in the same way; therefore, we should set our expectations at a realistic pace.

There are also potential side effects of green tea, particularly in large doses. Large amounts of caffeine may result in restlessness, anxiety, and sleeping disorders. Higher doses of green tea extracts have been linked to liver injury, which is seen rarely.

However, never use supplements or decide to consume green tea in large amounts without the consent of your medical practitioner, especially when one has various health-related issues or uses medication.

Advertisement

Tips for Adding Green Tea to Your Routine

To maximize green tea, it is good to follow the following points:

• Best Time to Drink: The best time to take green tea is usually when not having a meal, since it enhances metabolism. Nevertheless, it can be effective to consume it at any time of the day.
• How to Brew: Brew your green tea between 3 and 5 minutes in order to ensure the tea bag soaks long enough so that the antioxidants do not turn bitter.
• Quality Tea: To get the best health benefits, use quality leaves of green tea or a brand that is organic.
• Avoid sugar: Adding sugar or sweeteners to your green tea nullifies your efforts to make it healthy. You may add lemon or mint to change the taste and provide its refreshing character.
• Healthy Lifestyle: The best way to get the optimum outcome is to drink green tea and exercise on a regular basis, as well as maintain a good diet. Green tea, without other actions, is not going to affect far-reaching weight loss.