Will Drinking Green Tea Help Me Lose Weight
We all know that being overweight can put us at a greater risk for many health problems. But did you know that carrying around too much weight could contribute to incontinence? Extra weight can put additional stress on the bladder and pelvic floor muscles, causing you to need to run to the bathroom more than normal, or worse, experience bladder leaks.
While maintaining a proper diet and following a regular exercise regime are the best methods for losing weight, adding small changes to your weight-loss strategy may help too. Drinking green tea may help you on your weight loss journey, but its far from the silver bullet many people want it to be.
Green Tea Helps Turn Up The Body’s Natural Fat
Green tea has been shown in studies to contain a remarkable compound called EGCG, or Epigallocatechin Gallate, which is such a powerful polyphenol that it has been shown in the lab to halt tumor growth in its tracks. Other teas, such as Oolong are also healthy, but green tea has the most EGCG of any other tea.
EGCG has been called a “chemopreventative” polyphenol since it has been shown in cancer studies to hinder growth. The way it does that is to use a “fuel gauge” pathway called AMPK in the body that essentially keeps tabs on when fuel is plentiful and when fuel is short . While this has major implications for cancer growth, checking it from proliferating, EGCG also manages to help in burning fat.
When EGCG is present, it uses that pathway to signal to your body that “fuel is scarce” which then turns on your natural signals to start fat burning instead of looking for ready energy. This means that drinking green tea, even as little as two cups a day, can help your body burn more fat, especially belly fat. In one famous study that is often cited, subjects who were given green tea extract lose between .2 and 3.5 kg more in 12 weeks than those not given green tea. While 3.5 kilograms doesn’t sound like a lot but this means that by changing nothing else you can lose six pounds with the help of green tea.
How Much Green Tea
A number of studies have been conducted to test the theory that green tea can help with weight loss. It’s important to note that most of these studies used green tea extract, not the actual tea.
Drinking regular green tea may not help you lose any weight, according to a clinical study published in the September 2012 issue of Obesity, which compared the effects of drinking regular green tea and a catechin-rich green tea on weight loss in a group of men and women with Type 2 diabetes.
While the group drinking catechin-rich tea lost a half-pound over the 12-week study period, the group drank a lower-catechin green tea gained half a pound.
Of the studies that show green tea might offer some weight loss benefits, the amount of weight lost isn’t significant, according to a review study published in December 2012 in Cochrane Database of Systematic Reviews.
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It’s A Powerful Weight
Working out on its own is beneficial for weight loss although diet plays more of a role than exercise, physical activity still has weight-loss benefits such as burning calories, building fat-burning lean muscle, and revving your metabolism. When paired with green tea, however, it’s an even more powerful fat-fighter. In a recent 12-week study, participants who drank 4-5 cups of green tea each day along with a sprinting exercises lost more belly fat and total fat while increasing lean muscle mass compared to non-tea-drinking exercisers. Looks like green tea might be the only pre-workout beverage you need!
It May Help Your Body Block From Fat
According to Dr. Axe, green tea contains a catechin called epigallocatechin gallate , which is known to have anti-inflammatory effects, support a healthy metabolism, and also potentially reduce fat storage in your body.
“The antioxidants in tea can also support metabolic health in general by lowering oxidative stressplus they help keep blood sugar levels more balanced which is beneficial for controlling fat storage,” he adds.
Dr. Axe says green teaand specifically matcha powderis highest in EGCG, so consider switching that morning or afternoon coffee for an iced matcha latte.
“EGCG which seems to help block the formation of new fat cells and may also reduce your appetite,” he says. “EGCG and other antioxidants are also thought to support recovery from exercise and can help you feel more alert, which is helpful for staying active and getting a workout in.”
Lupoli notes that white tea is highly underrated in this regard as well. Not only is it the richest source of antioxidants, but a 2009 study found that white tea can not only block the formation of new fat cells but also boost the breakdown of fat.
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Variants Of Green Tea To Lose Weight
This drink is very versatile, and can be prepared in many different ways. For example, with these variants:
- Avocado smoothie: a very rich and energizing drink, which contributes the nutrients necessary to lose weight.
- With baking soda: the bicarbonate in baking soda provides properties that help you lose weight and can be combined with a cup of green tea to take advantage of all its benefits and add some variety. Although the taste may be somewhat unpleasant, the results are really effective.
- Green tea with lemon and ginger: these three components enhance each other, being an infallible recipe to lose weight.
- Preparation of green tea water: this preparation is perfect to drink throughout the day, from morning to night. It has no limit since it consists of the same three cups of tea mixed with four cups of water. It can be combined with lemon and some sweetener to improve the flavor. With this variant, the diuretic effect is enhanced.
- Green tea with mint: This drink only contains 9 calories. It is a refreshing green tea recipe that helps in weight loss and also uses the benefits of mint. Peppermint helps with satiety and also prevents future hunger pangs that may occur during the day. Peppermint is also an excellent digestive aid and fat burner in the body. You need 1/2 cup of fresh mint leaves, 2 teaspoons of green tea and a teaspoon of honey or stevia to sweeten .
Does Green Tea Induce Weight Loss
Fundamentally, there are only 2 ways to treat obesity: reduce energy intake or increase energy expenditure . But of late, there has been an increased interest in the potential thermogenic effects of many compounds extracted from plants, says Dr Bhargava.
The caffeine compound found in green tea is an example of this. It has shown to induce thermogenesis, but a green tea bag steeped in hot water as such doesn’t aid weight loss. An intake of 12-13 glasses of green tea per day can help in increasing the bodys BMR by triggering its thermal effect but not to an extent that it can actually aid weight loss. Also, there is no justification for correct dosage of polyphenols and catechins content from green tea necessary for weight loss, he adds.
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Caffeine & Weight Loss
A lot of us rely of caffeine to perk us up in the mornings and help us feel ready to tackle the day. And while most of us head straight for the coffee, green tea could also give us a caffeine boost. Granted, an average cup of green tea has less caffeine than a cup of coffee does but that just means you can have more!
Caffeine is a stimulant that has been proven time and time again to help burn body fat and improve exercise performance.2,3 This is a winning combo, as when you exercise, your body burns extra calories. The extra calorie burn combined with a healthy calorie-controlled diet is one of the best ways to shift stubborn excess fat. Thats why youll find it in lots of fat-burning and pre-workout supplements.
Green Tea Recipe With Holy Basil
A natural way of making green tea recipe when no tea leaves or tea bags are available. This medicinal tea has many medicinal benefits than store-bought teas.
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Aid In Losing Harmful Abdominal Fat
The effects of green tea on actual weight loss are modest. Many studies have shown that people lose weight. However, some studies dont support this conclusion. According to two reviews, people lost an average of 3 pounds in controlled trials using green tea supplements.
Remember that fats are not all created equal. Subcutaneous fat is found under the skin. However, you might also have visceral fat .
Visceral fats high in inflammation are strongly associated with insulin resistance and type 2 diabetes. Numerous studies have shown that green tea catechins are effective in weight loss but that a large amount of the fat loss can be harmful. Green tea can help you live a longer, healthier life.
Does It Automatically Make You Eat Fewer Calories
Experts in weight loss near me will say green tea can help you lose and maintain weight by decreasing your appetite. Theoretically, this would make it possible to consume fewer calories without doing anything.
Studies have shown that green tea can increase appetite, but conflicting results exist. However, animal studies have shown that green tea extracts and EGCG supplements may reduce the amount of fat in foods. This has not been proven in humans.
Green tea has a primary effect of increasing calorie expenditure and making you lose more fat. However, it does not appear to significantly affect the amount of food you eat throughout the day.
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Eat Fruit And Never Worry About Fructose As Long As It’s Whole Fruit
People who eat dried fruit daily have smaller waists and lower BMI than those who don’t. Meanwhile eating 2 servings of whole fruit a day is linked to being slimmer and healthier than not eating fruit. Fruits that are colorful, ripe, and unsweetened. Don’t be scared of fructose. It burns slowly, like a candle, giving you energy for hours. High fructose corn syrup is something altogether different since it’s a super-condensed version of actual fructose that comes wrapped in a package of fiber, antioxidants, and healthy vitamins that your body needs for energy and to fuel a healthy immune system.
Does It Really Work
A particular review published in 2012 studies the effects of green tea on overweight people. The idea was to try and stimulate weight loss in their bodies. However, the results were not as expected.
The study concluded that green tea had a small and positive effect on weight loss and weight management. However, this effect wasnt that significant. One would probably need to have 2-3 cups or even more than that to have significant effects.
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It Also Helps You Recover After A Workout
Working out is an essential part of any weight-loss plan, but soreness and recovering from an intense workout may keep people out of the gym longer than they want to. That’s where green tea comes in Polish scientists found that study participants who consumed three cups of the beverage every day for a week had fewer markers of the cell damage caused by resistance to exercise. So it’s worth enjoying a cup of green tea before and after a workout.
Experts Agree That Plain Brewed Tea Is A Healthy Beverage
If youre a tea drinker, you probably already know your cup is salubrious. Tea has medicinal properties, and it is the second-most-consumed beverage in the world, says Vicki Shanta Retelny, RDN, the Chicago-based host of the podcast Nourishing Notes.
Observational research has found that drinking two or three cups per day is associated with a lower risk of early death, heart disease, type 2 diabetes, and stroke, according to a review published in June 2019 in Molecular Nutrition & Food Research. On the other hand, the evidence for teas effects on weight loss hasnt always been clear.
Heres what scientists know and dont know about the effect of tea on body weight.
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Cautions To Consume Green Tea
High of caffeine in green tea might lead to some diseases besides those many health benefits of green tea. The negative sides you have to concern are probably high of blood pressure and anxiety.
For those who have history of heart problems, stomach ulcers, psychological disorders and kidney disorders also need to consult the doctor before consuming green tea.
In addition, green tea also has interaction with medications such as chemotherapy, antibiotics, blood thinners and blood pressure.
Green Tea Iced Variation
In the above recipes, I have shared hot teas using tea leaves or tea bags and there are some who prefer to make green tea cold or iced variations too. Therefore, check out the recipe below using ice cubes.
Iced Green Tea:
- 2 cups ice cubes or 2 cups cold water
- lemon slices 2-3
- Take a saucepan, add water and bring it to a boil.
- Let it sit for a few minutes and not be boiling.
- Use a mason jar or a pitcher.
- Place green tea bags into the pitcher. and pour boiled water into it.
- let the tea bags steep or brew for a few minutes.
- Brew for a minute or two for strong flavour.
- Take the green tea bags out.
- Add ice cubes or add ice cold water to it.
- Also, add honey and stir.
- Add lemon slices for a good taste.
- Place the jar or pitcher in the refrigerator and enjoy the drink during the day as needed.
- Do not refrigerate or use the drink for more than 24 hours. Use within 24 hours as it does not last fresh for more than a day.
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How Green Tea Can Help You Lose Weight
Green tea is one of the healthiest beverages on the planet.
It is loaded with antioxidants and various plant compounds that may benefit your health.
Some people even claim that green tea can increase fat burning and help you lose weight.
This article examines the evidence surrounding green tea and weight loss.
What Is Green Tea
Tea comes in different varieties, but all are derived from the same plant. Green, black, white, and oolong tea are produced from the Camellia sinensis plant.
Green tea is manufactured by steaming the leaves of the Camellia sinensis plant. It does not go through the same fermentation process used to make other types of tea, such as oolong or black tea, so it retains more of the antioxidants and nutrients found in the plant leaves.
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How Does Green Tea Helps You To Lose Weight And Reduce Bloating
Green tea has been used for centuries for its high dose of antioxidants and health benefits and has long been thought to help with weight loss. Green tea contains caffeine and also something called catechins, which are very potent antioxidants that are also sound in certain fruits, dark chocolate and red wine. Among other things, catechins, combined with caffeine, are thought to help promote the breakdown of fat, increase the fat oxidation during moderate-intensity exercise, and raise your metabolic rate causing you to burn more calories.
Most of the studies that have been done have used green tea extract, and not the actual tea, and the results seen have been modest. However, combined with a good diet and exercise, green tea may be a good addition to your weight loss plan, especially if youre subbing in a cup in exchange for a high calorie soda.
As for bloating, many eastern cultures have used green tea for years because its been thought to help aid in digestion and reduce abdominal boating.
How To Make Green Tea For Weight Loss
Here is a green tea recipe that will help you achieve optimal health benefits
- The recommended ratio for a perfect and healthy cup of green tea is 2 gms of green tea leaves for 177 ml of water.
- Water for green tea should be neither too cold nor too hot. The ideal temperature is between 160-180 degrees.
- Let the tea brew for 2 to 3 mins. If you let it sit for longer, it will taste bitter.
- You can add some mint leaves, honey or lemon juice to make it tastier and healthier.
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Talk With Your Doctor As Some Teas Can Interact With Other Supplements Or Medications
Its important to remember that the weight loss benefits of green tea are a hotly debated topic. There are many studies that have shown some weigh loss effects, but others that have shown no effects at all. However, adding green tea to your diet may, at the very least, provide you with some good health benefits, and certainly cant hurt your weight loss efforts . Every little bit helps!
As always, use caution when adding something new to your diet or supplement intake. Its always a good idea to consult your doctor, as some teas may interact with other supplements or medications.