How to Lose Weight with Green Tea?

Green tea helps regulate metabolism and burn calories fast. It contains antioxidants that are highly beneficial for your overall health. Losing weight with green tea is one of the several benefits you get from its consistent use.


“In 2016, more than 1.9 billion adults, 18 years and older, were overweight. Of these, over 650 million were obese.” (World Health Organization)

What exactly is green tea? 

Let’s start with green tea. As the name suggests, it’s green, and it comes from the same plant as black tea. But the big difference is how they’re made. Green tea is made with very little processing, while black tea goes through a process that changes its color and taste because it ferments.


Claims about Green Tea’s Role in Weight Loss

Green tea is definitely a good choice for a healthy drink. It’s simple because it’s just leaves in water. But when you look closely, you see that green tea is one of the healthiest drinks you can find anywhere in the world. It’s so healthy because it’s packed with antioxidants and lots of good plant stuff that can be really good for your health. This includes the possibility of helping you lose weight.


Possible Benefits for Achieving Your Weight Loss Goals with Green Tea

  1. Boosting Your Metabolism: 

Some studies suggest that green tea, which contains caffeine and catechins (a type of healthy substance), might help you lose a bit of weight by making your metabolism work a bit faster. This means your body could burn a few more calories while you’re doing everyday things like sitting or cooking, even if you’re not doing intense workouts.

  1. Improving Your Exercise: 

It might surprise you, but drinking green tea before working out could give you a little extra energy. Caffeine in green tea can wake up your nervous system and help you perform a bit better during exercise. But be careful not to have too much. While caffeine can be good for your workout, having too much can lead to problems like feeling anxious or having a upset stomach.

  1. Cutting Down on Sugar: 

Eating too much sugar isn’t good for your health or weight. Choosing drinks like unsweetened green tea, which doesn’t have sugar or many calories, can help you lose weight and stay healthy. Also, the stuff in green tea called polyphenols has been linked to better heart health, like keeping your blood pressure and cholesterol in check, which is good for your overall well-being.

Green tea reduces belly fat

Visceral fat is the most dangerous type of fat in your system. The presence of such fat in your abdomen section leads to various diseases. It may cause cardiovascular issues, diabetes, and breast cancer.

You cannot get rid of visceral fat quickly. However, green tea can prove a catalyst. If you combine green tea with some abdominal exercise, you will see significant results in a short time.

Ideal green tea for weight loss

If you want to lose weight quickly, matcha green tea will best serve the purpose. Matcha green tea contains more caffeine and antioxidants than regular green tea. It comes from crushed dry tea leaves that make it rich in essential nutrients.

It aids in weight loss and yields various other health benefits. Your heart and liver health dramatically benefits from its regular use.


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Green tea contains caffeine that stimulates the fat-burning process in your system. Green tea is also rich in antioxidants, which boost metabolism. A high metabolism lets you burn more calories during rest or exercise. You will also see an improvement in your exercise performance.

The Nutrient Profile of Green Tea

Green tea has lots of vitamins, things that are good for you, and minerals. Choosing green teas that are the most natural and not processed too much is the best way to get the most benefits for losing weight and being healthy.

Here’s an overview of the nutritional content found in a single cup of unsweetened green tea:

  • Polyphenols, potent antioxidants
  • Calcium
  • Potassium
  • Caffeine (absent in decaffeinated varieties)
  • Zero calories
  • Zero fat
  • Zero protein
  • Zero sugar
  • Zero fiber
  • Zero carbohydrates


Top Green Teas for Weight Loss

When talking about green tea, each type has its own advantages for managing weight. The main differences are in how they taste, feel, and smell.

Usually, the better-quality teas are better for your health and are a good choice whenever you can get them. To improve your weight loss plan, think about including these different kinds of green teas:

  • Matcha Green Tea Powder:

When it comes to losing weight, matcha green tea is a strong contender. It’s a finely ground powder made by grinding green tea leaves with stones. Unlike most teas where you remove the leaves after steeping, with matcha, you actually consume the whole tea leaf.

  • Sencha Green Tea:

Sencha green tea has a delicious taste that’s a bit like melon and pine. It’s a great choice when you want a healthy and tasty snack.

  • Genmaicha Green Tea:

Genmaicha green tea is known for its unique taste because it mixes green tea leaves with popped rice, giving it a toasty, coffee-like flavor. It makes your taste buds enjoy a rich and full-bodied experience.

  • Ginger-Infused Green Tea:

Boost the taste of your green tea by adding ginger root, which is known to make you less hungry. This can help you feel full between meals.

  • Butter Tea Blend:

Make a special mix by mixing green tea, pu-erh tea, and mate tea. They call this blend “Butter tea.” It’s not only good for losing weight but also gives you a unique and delicious taste experience.


When to Consume Green Tea for Weight Loss?

The best time to have green tea for managing your weight is in the morning when you wake up. This can start your day off well, especially if you plan to do some physical activity.

  1. Green tea is full of antioxidants and can help boost your metabolism. It gives you a fresh and energetic start to your day. 
  2. Drinking it in the morning, whether before your morning exercise or a busy day, is good for your health and mental energy right from the beginning.
  3. You can also have green tea after meals, but it’s important to know that it’s not as acidic as black tea, milk tea, or coffee. If you have a sensitive stomach, you might want to avoid having it right after eating.
  4. If you prefer a calming green tea in the evening, after a decent break from your dinner, you can try options like chamomile or jasmine green teas. Look for ones that are naturally flavored and don’t have caffeine to help you relax and sleep well at night.

Green Tea Guidelines for Weight Loss


Before you start drinking green tea every day, think about these suggestions:

  • Caffeine Sensitivity and Sleep Problems:

  • If caffeine makes you feel jittery or you have trouble sleeping, having more than four cups of green tea might be too much for you, even though it has its advantages.
  • Pregnancy and Fertility:

  • If you’re trying to have a baby or you’re already pregnant, it’s a good idea to limit yourself to a maximum of two cups of green tea a day, or you can choose not to have it at all.
  • Health Conditions:

  • If you have kidney or liver problems or you have glaucoma, it’s better to stay away from green tea.
  • When You Eat:

  • Try not to drink green tea while you’re having a meal because it could affect how your body absorbs iron.
  • Don’t Drink on an Empty Stomach:

It’s best not to have green tea when your stomach is empty; it’s nicer when you have it with some food.


Green Tea Recipes for Weight Loss

Here are some creative methods to prepare your ideal cup of green tea, enhancing its potential for aiding in weight loss:

Jasmine Lemon Green Tea

  • Ingredients:
  • A saucepan for boiling water
  • Jasmine flower extracts (or a jasmine green tea bag)
  • Water
  • A lemon slice
  • Strainer (if using extracts)


  • Place the jasmine flower extract or tea bag into the saucepan.
  • Add water and bring it to a boil.
  • Turn off the heat and introduce the lemon slice.
  • Allow it to steep for 1 to 2 minutes.
  • If using extracts, strain the tea into your cup and savor it while it’s warm.

Both jasmine and lemon are recognized for their metabolism-boosting properties, contributing to weight loss. Additionally, jasmine offers a calming effect.

  1. Lemongrass and Ginger Infused Green Tea

Here’s what you’ll need:

  • Fresh lemongrass stalk or lemongrass extract (or a lemongrass green tea bag)
  • Water
  • A slice of lemon
  • A slice of ginger
  • Strainer (if using extracts)


  • Place the lemongrass extract or tea bag and the slice of ginger into a saucepan.
  • Add water and bring it to a boil.
  • Turn off the heat and introduce the lemon slice.
  • Allow it to steep for 1 to 2 minutes.
  • If using extracts, strain the tea into your cup and savor it while it’s warm

Lemongrass aids in detoxification and supports metabolism, thereby facilitating weight loss. Ginger enhances metabolism and possesses antioxidant and antibacterial properties, while lemon also contributes to weight loss.

  1. Mint Green Tea Recipe

Here are the ingredients you’ll need:

  • Fresh pudina or mint leaves (or a mint green tea bag)
  • Water
  • Optional: A slice of lemon
  • Strainer (if you prefer not to consume the leaves)


  • Place the fresh pudina leaves or the mint tea bag in a saucepan.
  • Add water and bring it to a boil.
  • Turn off the heat and add the lemon slice if desired.
  • Allow it to steep for 1 to 2 minutes.
  • If you don’t want to consume the leaves, strain the tea into your cup, or you can choose to enjoy it with the mint leaves for added benefits.

Mint is a low-calorie herb known for its natural weight loss-promoting properties.



It’s important to remember that green tea isn’t a magical fix that will make you lose weight right away. To really get the benefits of green tea for managing your weight, you should also regularly exercise and eat a balanced diet. Green tea helps with weight loss by speeding up your body’s metabolism.

If you’re thinking about adding green tea to your daily routine for the first time, we suggest talking to your doctor and the team to help you manage your weight about your decision.


Do you know why some people can eat more food without gaining weight?

The reason is their high metabolism. Those who have low metabolism burn a small number of calories while resting or exercising. That is why they have to eat less to avoid weight gain.

How much green tea for a day?

The correct quantity of green tea per day varies among individuals. Some may have to take 3-4 cups per day to see the desired results. Some people enjoy the health benefits associated with green tea by consuming just a single cup.

How much weight can you lose with green tea in a month?

It is hard to ascertain the exact number of Kgs you can lose through regular use of green tea. It depends on the metabolic rates of individuals.

You will get rid of a few Kgs by consistently consuming 2-3 cups of green tea each day. If you combine this routine with physical exercise, you will see even better results. If you aim to lose weight fast with green tea, you also need to take complementary measures. These include managing your calorie intake and adopting a healthy lifestyle.

Can you take green tea on an empty stomach?

If you drink green tea on an empty stomach, it increases the production of stomach acid and disturbs your digestive system. So, it is not advisable to drink green tea on an empty stomach. It’s better to take green tea after a meal. This way, it may aid in weight loss.

What is the ideal time to drink green tea for weight loss?

To see quick results, drink green tea before the workout. It increases the fat oxidation rate during exercise, which helps you lose weight fast.


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