Full of antioxidants and many other substances beneficial to health, green tea is one of the healthiest drinks on the planet. Many studies have shown that green tea can increase fat burning and help you lose weight. But how do you do it?
Contains Substances That Contribute to Weight Loss:
Beyond hot water and the mild flavor, green tea contains bioactive substances that dissolve in water and contribute to the value of the drink. With a cup of quality tea, you also get a lot of beneficial substances with powerful biological effects. The best known, of course, is caffeine. One cup of green tea contains much less (24-40 mg) than one of coffee (100-200 mg), which is still enough to have a mild effect. Caffeine is a stimulant that, according to studies, helps fat burning and improves performance at the time of exercise.
But where green tea shines in all its splendor is in its massive range of antioxidants, especially in the content of the powerful catechins. The most important of these is epigallocatechin gallate (EGCG), a substance that can speed up metabolism. Keep in mind that these benefits can be derived from both drinking green tea and consuming its extract as a supplement. Most studies, in fact, used supplements.
In short: green tea contains bioactive substances such as caffeine and EGCG, which can have powerful effects on metabolism.
Can Mobilize Fat from Fat Cells:
To burn fat, they must first break down into the fat cell and be carried into the bloodstream. The active components in green tea can help to accelerate the effects of some hormones that burn fat. The main antioxidant in tea, EGCG, can help inhibit an enzyme that reduces the hormone norepinephrine. When this enzyme is inhibited, the amount of norepinephrine increases. This hormone is used by the nervous system as a signal to fat cells, which orders them to break down fat. Thus, more norepinephrine leads to fat cells receiving a stronger signal and more fat break down. Caffeine and EGCG (found naturally in green tea) could in fact have a synergistic effect, because caffeine improves another step in the same process. The end result is that fat cells break down more fat, which is released into the bloodstream and becomes available for use as energy for cells that need it, such as blood.
In short: the substances in green tea raise the level of hormones that order fat cells to break down fat. This releases it into the bloodstream to convert it into energy.
Increase Fat Burning, Especially During Exercise:
How to lose weight with green tea? If you look at the label of almost all weight loss supplements, there is a good chance that some kind of tea is present as an ingredient. This is because it has been repeatedly shown that green tea increases fat burning, especially during exercise. In one study, men who drank green tea and exercised burned 17% more fat than men who did not. This study suggests that green tea elevates the fat-burning effects of exercise. Another study conducted over eight weeks showed that green tea increased fat burning both during exercise and at rest. And there are several more studies that agree with this.
“Green tea selectively accelerates fat burning, which can lead to long-term reduction in body fat”.
In summary: a good number of studies show that green tea extract can increase fat burning. These effects are even stronger when exercising.
Raises the Metabolic Rate and Leads To Greater Calorie Burning:
The human body burns calories constantly. Even at bedtime or while sitting, cells face millions of functions that require energy. And so, several studies suggest that green tea can make us burn more calories, even at rest. In some reviews, this increase is around 3-4%, although some studies show that it can scale up to 8%. For a person who burns 2000 calories per day, an additional 3-4% equals between 60 and 80% per day, something similar to what one might expect from a high protein diet. Although several of these studies were conducted for a short time (1 to 3 days), there is also some evidence that the elevating effects of metabolism persist in the long term. In a study of 60 obese individuals, the group that drank green tea lost 3.3 kg and burned 183 more calories per day after 3 months. However, it should be borne in mind that not all studies show that green tea accelerates metabolism. The effect may depend on the individual.
In summary: several studies show that green tea can improve metabolism and help people burn 3-4% more calories per day.
Can Green Tea Automatically Reduce Calorie Intake?
One of the ways in which green tea can help with weight loss is by lowering your appetite. That could reduce calorie intake automatically and without any effort. Many studies have followed the effects of green tea on appetite, but most showed conflicting results. There are also studies on animals that suggest that green tea may reduce the amount of fat that is absorbed from food, but this has not been confirmed in humans. In general, it seems that green tea exerts its effects in principle by increasing the elimination of calories. Increases fat burning, but does not seem to have noticeable effects on how much you eat.
In short: there is currently no evidence that green tea leads to fewer calories. Some animal studies suggest that it could reduce the absorption of dietary fats, but this has not been confirmed in humans.
It Helps to Lose Fat, Especially the Harmful Abdominal Fat:
At the time of losing kilos, the effects of green tea are relatively modest. Although there are numerous studies that show that people actually lose weight, others show no effect. Two studies that reviewed several controlled tests found that people lost about 1.3 kg on average. However, it is important to keep in mind that not all fat is the same. There is subcutaneous fat that lodges under the skin, but there is also visceral fat, which surrounds the abdominal organs. It is that deep visceral fat that is harmful. It causes inflammation and insulin resistance, which have strong ties with a lot of serious diseases, such as type 2 diabetes and heart problems. Several studies on green tea show that although the effects on weight loss are modest, a large percentage of the fat lost is this visceral fat. This could translate into a lower risk of suffering several fatal diseases and lead to a longer and healthier life.
To Take into Account:
Although green tea may slightly increase metabolism and fat burning, the effects are modest in terms of weight loss. However, each small piece adds up, and could work even better when combined with other weight loss strategies, such as consuming more protein and eliminating carbohydrates. Of course, we must not forget that green tea goes beyond its effects on body weight. It is healthy also for several other reasons.