How Can Green Tea Help You Lose Weight?
Green tea is one of the healthiest beverages on the planet. It contains a lot of antioxidants and other plant components that may be beneficial to your health. Green tea has even been claimed to aid weight loss by promoting fat burning. This article looks at the evidence regarding green tea and weight loss.
Contains Ingredients That Can Aid Fat Loss
Useful chemicals in tea leaves
Is Fat Mobilization from Fat Cells Possible?
Caffeine is one of the chemicals found in green tea. Although green tea contains far less caffeine (24–40 mg) than coffee (100–200 mg), it still has enough to cause a modest effect.
Caffeine is a well-known stimulant that has been found to aid fat burning and improve workout performance in several studies.
Green tea, on the other hand, stands out when it comes to antioxidant content. According to studies, drinking a cup of green tea increases the number of antioxidants in your system.
Catechins, a type of antioxidant, are abundant in this healthful beverage.
The most prominent of these is epigallocatechin gallate (EGCG), a metabolism-boosting chemical.
Although one cup of green tea can boost antioxidant levels, most research has focused on green tea extract, which is a concentrated source of catechins.
Is Fat Mobilization from Fat Cells Possible?
To burn fat, your body must first break it down in fat cells and then transport it to your bloodstream.
According to animal studies, the active components in green tea can help this process by increasing the impact of fat-burning hormones like norepinephrine (noradrenaline). By blocking an enzyme, the primary antioxidant in tea, EGCG, can assist prevent the development of the hormone norepinephrine.
The quantity of norepinephrine produced increases when this enzyme is blocked, boosting fat breakdown.
Caffeine and EGCG, which are both naturally present in green tea, may have a synergistic impact. Finally, your fat cell breaks down more fat, which is then released into your bloodstream and used as energy by cells such as muscle cells.
Increases Fat Burning, Particularly When Exercising
Almost every commercial losing weight and fat-burning supplement is likely to have green tea as a component on the label.
This is due to the fact that green tea extract has been related to improved fat burning, particularly during exercise.
Guys who took green tea extract before exercising burnt 17 percent fatter than men who did not take the supplement, according to one study. Green tea, according to the research, can enhance the fat-burning effects of exercise.
Tea catechins enhance fat burning during exercise and during rest, according to an eight-week trial.
Several more studies back up these findings, demonstrating that EGCG increases fat burning, perhaps leading to lower body fat in the long run.
It Increases Your Metabolic Rate
Calories are constantly being burned by your body.
Your cells are working on millions of energy-intensive jobs even when you're sleeping or sitting.
Several studies have found that taking green tea extract or EGCG supplements can help you burn more calories even when you're not exercising.
In most research, this equates to a 3–4% increase, however some studies show an increase as high as 8%.
3–4% of a person's daily calorie expenditure equates to an additional 60–80 calories spent each day, equal to what you'd expect from a high-protein diet.
Despite the fact that the majority of these research were short-term, some data suggests that the metabolism-boosting impact is long-lasting.
Green tea extract users lost 7.3 pounds (3.3 kg) and burned 183 more calories per day than those who did not in a three-month experiment of 60 obese persons.
Green tea extract has been shown to boost metabolism in certain studies, but not all. Depending on the individual, the outcome may differ.
Green Tea Can Help You Lose Weight, Especially Harmful Abdominal Fat
When it comes to losing weight, green tea has only minor impacts. Despite the fact that many studies indicate that people lose weight, some studies show that there is no benefit. In two analyses of multiple controlled research, green tea pills were found to help people lose about 3 pounds (1.3 kg) on average.
It's important to remember that not all fat is created equal
Subcutaneous fat is found beneath the skin; however, you may also have visceral fat, popularly known as belly fat.
Inflammation and insulin resistance, both of which are strongly connected to various major diseases, including type 2 diabetes and heart disease, are linked to high levels of visceral fat.
Several research on green tea catechins demonstrate that, despite the moderate weight loss effects, a considerable portion of the fat lost is dangerous visceral fat.
As a result, drinking green tea may lower your risk of developing a variety of serious diseases in the future, thus leading to a longer and healthier life.
Green tea extract for weight loss or EGCG supplements can induce a minor boost in metabolic rate and fat burning, but their benefits on actual pounds lost are minimal.
However, every little amount helps, and it may be even more effective when combined with other weight-loss measures such as eating more protein and decreasing carbs.
Don't forget, though, that green tea's advantages go beyond weight loss. It is also advantageous for a number of additional reasons.
Remember that the majority of studies have looked at green tea extracts benefits or supplements with isolated green tea antioxidants.
Drinking green tea, on the other hand, is likely to have minor impacts, while frequent use may have long-term benefits.