Coffee is a great way to start the morning. A hot mug warms your hands when it’s cold outside. But does the caffeine in that cup also help you lose weight?
Weight loss with Caffeine
There are three general claims about the relationship between caffeine and weight loss.
- Studies show that taking caffeine can dramatically improve metabolism and help burn fat. For example, one study found that three hours after drinking coffee, those who drank coffee had a significantly higher metabolic rate than those who did not.
- Another common idea is that caffeine boosts your energy level. The theory here is that an energy boost can increase your motivation for exercise, allow you to exercise longer, or both. In fact, the International Olympic Committee limits athletes’ intake of caffeine and eliminates unreasonable benefits.
- Coffee is often cited as an appetite suppressant. This suggests that drinking caffeinated beverages can lead to less eating.
It’s definitely tempting to believe that caffeine is the answer to your weight loss problem. However, there are several reasons why caffeine does not always reduce these extra weights. In addition, excessive intake of caffeine can be dangerous.
Here are some coffee-friendly tips and tricks.
- If you get caffeine from coffee, be aware of what else you’re getting. Many coffee drinks are packed with calories, fats, and sugar.
- Follow these tips when you are out. Do not order drinks or add sugar with low-fat or non-fat milk. Or reduce the current amount.
- If you usually use two sugars, plan to reduce it to one and then gradually reduce it until you no longer need to use anything.
- For those looking for a calorie-free alternative, non-nutritive sweeteners may be an option.
- Keep in mind that you shouldn’t need much to add sweetness, as they taste much sweeter than regular sugar.
- If you make a cup of Joe at home, consider drinking black or a little milk. If you prefer a slight sweetness, consider a natural calorie-free sweetener.
Studies show that intake of caffeine can increase metabolism, but its effect lasts only a few hours and is less pronounced in obese people. In other words, people who need to lose significant amounts of weight are much less likely to be stimulated by caffeine.
As for athletic performance, studies only show that caffeine helps boost the energy of short-duration training (about 5 minutes) and endurance exercises by trained athletes. There is little evidence that caffeine has a positive effect on moderate length moderate workouts.
The claim of appetite suppression is probably that much. Most studies suggest that drinking coffee has little effect on participants’ appetite. 1 Other studies suggest that the results are vague and uncertain. For example, when coffee was consumed and how much coffee was consumed can affect the results. Further investigation is needed in this area.
Even if caffeine helps in weight loss, the extra calories that consumers tend to consume when taking caffeine in the form of a sweet drink can outweigh the positive effects. Coffee and tea filled with additives such as creams, sugars, and syrups can be rich in calories, sugars, and fats. Ultimately, they become an unhealthy choice.
Caffeine is also a diuretic. So in the short term, it contributes to weight loss, but in the long term, it may be too dangerous. Keep hydrated at all times.