Does Green Tea Help with Weight Loss? Here’s What Science Says

According to information compiled from 3 "fiery" discussions on the Reddit platform, up to 62.5% of people agree (including 40 collected results) that green tea can effectively and safely help lose weight.*

But somewhere around 50% of users still feel that green tea only makes you feel secure, not necessarily effective. At the same time, you can use other products (such as dark chocolate) that also have similar effects, not necessarily using green tea*.

In fact, does green tea help with weight loss? Continue reading this article to find the right answer.

Does Green Tea Help with Weight Loss?

Green tea may support weight loss, but it’s not a magic fix. Its effectiveness lies in active compounds such as catechins (particularly EGCG) and moderate levels of caffeine, which can help increase daily energy expenditure and enhance fat oxidation [1].

In addition to these metabolic effects, green tea may also help reduce appetite and has a mild diuretic effect, which contributes to a leaner appearance. For example, a small 2020 study involving 21 participants (11 women, 10 men) who drank tea before breakfast reported improved energy metabolism and reduced feelings of bloating over several days [2].

Larger-scale evidence supports these observations. A 2023 meta-analysis by Omid Asbaghi et al. involving 3,802 participants found that consistent green tea consumption was associated with gradual reductions in BMI toward normal levels [3].

While green tea may play a helpful role in managing weight, it should be seen as a supportive tool, not a standalone solution.

How Green Tea May Support Weight Loss

The ability of green tea to support weight loss can be simply visualized with two substances: catechins (especially EGCG) and caffeine. These are two active ingredients that have been widely studied for their effects on energy metabolism. Let’s take a closer look at how each of these contributes.

Catechins (EGCG)

EGCG (Epigallocatechin gallate) is commonly known as a powerful polyphenol with strong antibacterial and anti-inflammatory properties. Moreover, we cannot deny that this nutrient can also inhibit the enzyme catechol-O-methyltransferase (COMT), prolonging the effects of norepinephrine - a hormone that helps increase fat breakdown (lipolysis) [4].

These effects were clearly demonstrated through the results of fat loss and possible weight loss in a study in a group of participants taking 460 mg of EGCG daily for 12 weeks with 300 mg of caffeine [1].

Caffeine

Caffeine, another active ingredient in green tea, helps increase the body's metabolic rate even at rest. This elevation in metabolism means more calories are burned throughout the day. When combined with catechins like EGCG, caffeine enhances the body’s ability to oxidize fat, converting it into usable energy more efficiently [6].

Green Tea vs. Other Weight Loss Supplements

Besides green tea, there are also many natural ingredients that show positive aspects in supporting the maintenance of normal weight. Here is a comparison for your reference:

How Much Green Tea Should You Drink for Weight Loss?

Green tea is commonly consumed at a dose of 2–3 cups per day, which provides approximately 100–300 mg of EGCG depending on the brewing method. In supplement form, standardized extracts typically provide 300–500 mg EGCG per day.

Green tea is available in various forms, including brewed tea (fresh leaves or tea bags), liquid extracts, capsules, powders, and tablets. Among these, extracts are often preferred for their convenience and consistent EGCG content.

You should be careful not to overuse green tea, especially if you're taking more than 800 mg of EGCG per day from supplements, as this may increase the risk of liver damage according to the European Food Safety Authority (EFSA).

Also, drinking too much green tea or combining it with other sources of caffeine can cause side effects like insomnia, nervousness, or a fast heartbeat [7, 8, 9].

Who Should Be Cautious When Using Green Tea for Weight Loss?

Although green tea is safe for most people, there are still some groups of people who should consult a doctor before using it. These include:

• Pregnant or breastfeeding women
• People with liver disease (because high doses of EGCG can increase the risk of liver damage)
• People who are allergic or sensitive to caffeine.

In addition, green tea can interact with some medications, such as anticoagulants (warfarin), blood pressure medications, or stimulants. Therefore, people with underlying conditions such as heart rhythm disorders, high blood pressure, chronic anxiety, etc. should also be careful (Tannis M Jurgens, 2012).

Final Verdict: Is Green Tea a Real Fat Burner or Just a Myth?

Green tea can generally aid in weight loss thanks to ingredients such as EGCG and caffeine that improve metabolism and fat oxidation. However, this is not the only solution or a substitute for a balanced diet or regular exercise.

Therefore, to achieve the best and safest weight loss results, you should combine it with a healthy lifestyle, calorie-controlled diet and regular daily physical activity. In addition, you should limit abuse, especially with high doses of extracts, to limit unwanted side effects.

Conclusion

The question of whether green tea helps with weight loss has been addressed in this article. Hopefully, this provides you with a clear understanding of how to use it properly and safely for your health. At the same time, we encourage you to adopt a balanced, healthy diet, a well-structured lifestyle, and a regular exercise routine to achieve the toned, healthy body you desire.