Best teas for weight loss to help curb your cravings
If you love tea and you want to lose weight, you’re in luck—this comforting drink might also be a helpful ally for your weight loss goals!
Best teas for weight loss
How tea can help curb cravings, boost metabolism, and support your goals.
Tea has been studied for its ability to improve metabolism metabolism , curb cravings, and support a healthy body composition body composition . But can you really rely on tea for weight loss weight loss ? Let’s break down the science, explore your healthy tea options, and give you practical tips to make tea a part of your daily weight management routine.
The science behind tea and weight loss
Tea contains bioactive compounds that research suggests have health effects that may help support weight loss:
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Catechins and green tea catechins: These antioxidants, particularly epigallocatechin gallate (EGCG), can increase energy expenditure and fat burning, as well as potentially help reduce fat mass and waist circumference.[1] Some peer reviewed studies have also explored their impact on metabolic syndrome.[2]
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Caffeine: Found in oolong, black, and green tea, caffeine caffeine can boost energy and metabolism, helping your body burn more calories through exercise and daily activity.[3] This increase in energy use may support healthy changes in body fat, especially in people living with overweight.
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Polyphenols and theaflavins: Found in black tea and oolong tea, these plant compounds may reduce fat absorption and improve gut bacteria.[4] Some research points to possible anti-obesity effects, though effects are small and highly dependent on other factors like overall diet, physical activity, and lifestyle.[5]
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Other appetite-suppressing compounds: Herbal teas like peppermint, ginger, hibiscus, and yerba mate may help control cravings, reduce calorie intake, and improve satiety satiety .
What about tea extracts?
Some research shows that tea extracts often provide more concentrated benefits than a typical cup of brewed tea. Green tea extract, for instance, may aid weight loss by helping to increase metabolism and burning fat, though the effects are often modest and can be limited by dosage.[6] Some studies show significant weight loss, reduced BMI, and decreased waist circumference with high-dose extracts,[6] but these same high doses can be toxic and cause liver damage,[7] so don’t try it without speaking to your doctor first.
But can tea help when it’s just brewed at home in a pot or mug? Yes! Research suggests that regular home-brewed tea can be helpful when paired with a healthy diet, regular exercise, and other lifestyle habits.[6,8] So, get the kettle on!
What is the best tea to drink for weight loss?
Here’s a shortlist of the health benefits of some of the top-ranked teas that may help you lose weight:
Green tea
Green tea is the most-researched weight loss tea. Its combination of EGCG and caffeine may stimulate fat oxidation and slightly boost metabolism.[1] Regular green tea consumption or supplementation has been associated with modest reductions in body weight, body fat, and waist circumference.[9]
Pro tip: For extra flavor, try adding a slice of lemon or a sprinkle of cinnamon to reduce the bitterness of green tea.
Oolong tea
Oolong tea is partially fermented, giving it a flavor somewhere between green and black tea. It contains catechins, theaflavins, and caffeine, all of which may help support weight management and improved body composition.[1,3,5]
Some studies suggest that drinking oolong tea may increase post-meal fat burning. For example, one small trial observed approximately a 20% increase in post-meal fat oxidation when oolong tea was consumed with breakfast and lunch over a short intervention period.[10] In a longer six-week trial, regular oolong tea consumption was associated with modest reductions in body fat and waist circumference.[11]
Pro tip: Try oolong at breakfast or lunch to leverage its caffeine content for energy and fat-burning effects.
Black tea
Black tea has a bold flavor and high levels of polyphenols like theaflavins. Research suggests these compounds may help reduce calorie intake and support gut health, which can aid healthy weight loss and reduce health risks related to obesity.[12]
Some studies show that black tea extract may improve fat metabolism and decrease fat absorption, though more research is needed.[13]
Pro tip: Brew a cup of black tea mid-morning or mid-afternoon and sip it slowly while taking a 5–10 minute break. This brief moment of relaxation can help curb stress-related cravings.
White tea
White tea is the least processed of all teas, and has high levels of antioxidants and EGCG. While human studies are limited, incorporating white tea into your routine may support fat loss and overall health.[14]
Pro tip: Enjoy white tea in the afternoon or evening—it’s mild, low in caffeine, and hydrating.
Matcha
Matcha is powdered green tea with concentrated catechins. Because you consume the whole leaf, matcha provides more antioxidants than regular green tea. It may enhance energy expenditure, fat burning,[15] and makes a great sports nutrition supplement for these four reasons:
• It contains two compounds for smoother, more stable energy.
Matcha’s caffeine + L-theanine combo delivers alertness without the jitters or crash, which can help with endurance workouts, strength training sessions, and overall exercise performance.
• The catechins in matcha may increase fat oxidation during exercise.
Some research suggests that green tea catechins (especially EGCG) can help your body use fat as fuel more efficiently.[1]
• Its antioxidants help with recovery.[16]
Matcha is rich in plant compounds that combat oxidative stress—the kind that increases after intense workouts. Less oxidative stress means better muscle recovery and reduced exercise-related inflammation, which in turn may make movement more accessible for those with chronic conditions.
• It may improve focus and reaction time.[17]
L-theanine boosts mental clarity and concentration, which is useful during demanding workouts, sports, or long training sessions.
Pro tip: Add a scoop of matcha to your pre- or post-workout drink for steady energy, better focus, and an antioxidant boost that supports recovery.
Yerba mate
Yerba mate is a traditional South American tea rich in caffeine and antioxidants. Studies suggest it may help reduce fat mass, increase energy, and support appetite control.[18]
Pro tip: Drink yerba mate in the morning to replace coffee and enjoy feeling energized without the caffeine jitters.
Herbal teas
Herbal teas like ginger, peppermint, and hibiscus are typically caffeine-free but may help you snack less, curb cravings, thus supporting fat loss. Hibiscus tea may also offer extra health benefits, like lowering blood pressure and improving heart disease risk markers.[19]
Pro tip: Brew a pitcher of iced hibiscus tea for a refreshing, zero-calorie beverage you can sip all day.
Tips on incorporating tea into your weight loss routine
Drink tea before meals
Drinking tea 20–30 minutes before meals can help control appetite and reduce the amount of calories you eat at each meal.
Replace high-calorie beverages
If sugary coffee drinks, sodas, or store-bought iced teas are your go-to, swapping them for home-brewed tea is an easy way to cut calories and support healthy weight loss. The best part? You don’t have to sacrifice flavor. Check out our three delicious tea recipes below for swaps that feel indulgent but keep your calories in check.
Mind your timing
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Caffeinated teas (green, oolong, black): better in the morning or early afternoon
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Herbal teas (hibiscus, peppermint, ginger): perfect for evening, relaxation, extra hydration, and fullness through the day
Avoid added sugar
Flavor teas naturally with lemon, cinnamon, or unsweetened milk. Extra sugar can reduce the weight loss benefits of tea.
Drink tea as part of a balanced lifestyle
Drinking tea isn’t a stand-alone weight loss habit. It’s a supplement that works within a system of habits like strength training, stress management, and eating a nutritious diet. All together, these habits can improve body composition and support sustainable weight loss.
Here are three delicious homemade tea recipes to elevate your tea intake beyond a simple bag.
1. Citrus mint iced tea
Ingredients:
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2 black tea bags or 2 tsp loose black tea leaves
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4 cups water
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1 small orange, sliced
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A handful of fresh mint leaves
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Ice cubes
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Optional: a splash of honey or stevia
Instructions:
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Boil water and steep tea bags or loose black tea leaves in a tea infuser for 3–5 minutes.
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Remove the bags or infuser and let the tea cool slightly.
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Add orange slices and mint leaves.
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Chill in the fridge for at least an hour.
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Serve over ice and enjoy a naturally flavorful, thirst-quenching beverage.
2. Matcha latte
Ingredients:
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1 tsp matcha powder
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1 cup unsweetened almond or oat milk
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½ tsp vanilla extract (optional)
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Ice cubes for an iced version
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Optional: a small drizzle of honey or maple syrup
Instructions:
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Heat the milk (or use cold for iced latte).
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Whisk matcha with a splash of milk until smooth.
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Pour in the rest of the milk and add vanilla if desired.
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Sweeten lightly if you like.
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Serve warm or over ice for a creamy, antioxidant-packed treat.
3. Fruity hibiscus iced tea
Ingredients:
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3 hibiscus tea bags
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4 cups water
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½ cup fresh berries (strawberries, blueberries, or raspberries)
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Ice cubes
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Optional: a squeeze of lemon
Instructions:
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Boil water and steep the tea for 5–7 minutes, then remove and let it cool.
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Add fresh berries and optional lemon juice.
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Chill in the fridge and serve over ice.
These teas aren’t just lower in calories—their bold flavors, natural sweetness, and refreshing aromas make them satisfying alternatives to sugary coffee shop drinks or cans of soda. Swapping just one high-calorie drink per day for a homemade tea can be a small change that adds up over time, supporting your weight loss goals while keeping your routine enjoyable.
FAQ
What tea is like Ozempic?
No tea is like Ozempic. Green tea, oolong tea, and yerba mate may have a mild impact on satiety, which can help with eating fewer calories overall, and staying hydrated is also shown to have an appetite regulating effect.
What tea suppresses appetite?
If you’re hungry, tea can’t suppress your appetite. But staying hydrated and eating balanced meals can help regulate your appetite throughout the day, so you aren’t feeling hungry as often. Herbal teas (peppermint, ginger, hibiscus) and caffeinated teas like green and oolong may help curb cravings and reduce snacking between meals.
Is tea before bed bad for weight loss?
Drinking caffeinated tea after 2 PM can disrupt sleep, and sleeping well is an important habit when you’re trying to lose weight. To help yourself get the best sleep, opt for herbal teas like chamomile or peppermint in the afternoon and evening (and maybe stop early enough before bed that you don’t have to pee 10 times overnight).
Is it safe to take berberine every day?
Berberine may support blood sugar regulation and healthy weight loss,[20,21] but talk to your doctor for personalized guidance on dose and frequency, especially if you’re taking other medications.
What is the unhealthiest tea?
Sweetened bottled teas or “detox” teas with laxatives can have adverse effects on your health and well-being. Stick with unsweetened, home-brewed tea if you’re looking to make tea a regular part of your health routine.
What kind of research can I trust to learn more about tea for weight loss?
When evaluating tea’s effects on weight loss, it’s important to look at high-quality research. Randomized controlled trials (RCTs), especially those that are double blind, are considered the gold standard because they randomly assign participants to either a treatment or control group, reducing bias. Meta-analyses combine data from multiple studies to provide a broader perspective on outcomes, while systematic reviews critically evaluate and summarize all available evidence on a topic. Together, these types of studies offer the most reliable insights into whether tea can truly support weight management and fat loss, beyond anecdotal claims.
Can drinking tea improve overall health beyond weight loss?
Possibly! Tea isn’t just a hydrating beverage—it contains bioactive compounds that may support multiple aspects of health. For example, research suggests green tea catechins can help regulate blood sugar levels,[22] while hibiscus and black tea polyphenols may support healthy blood pressure and cholesterol.[23] These compounds may also promote fat metabolism and contribute to weight management, making tea a supportive addition to a healthy lifestyle for reducing overall health risk.
