Due to its energy-boosting properties, coffee is one of the most widely consumed beverages around the world. But can coffee help you lose weight? One of our previous posts highlights the health benefits of coffee beyond stimulating the mind and the body to stave off tiredness. Aside from improving heart and lung health and reducing the risk of type 2 diabetes, drinking coffee has also been linked to weight loss. Coffee is said to burn excess fat and prevent weight gain caused by overeating while also serving as an excellent pre-workout drink. So, let’s find out how exactly drinking coffee helps achieve weight goals and how it can be integrated into your overall weight loss plan.
Weight loss benefits of coffee
Firstly, weight loss happens when there is a calorie deficit, to which coffee contributes as a low-calorie drink. In fact, plain black coffee contains almost no calories and no fat, with less than five calories per 8oz serving. However, consuming whole milk and sugar equates to around 70 calories, so those who drink blended coffee must still be cautious of their calorie intake. Another reason why coffee aids in weight loss is caffeine. This stimulant found in coffee is known to increase your basal metabolic rate, leading to higher energy expenditure or more calories burned while resting.
To illustrate, a study published in The Journal of Nutrition found that women aged 20-44 who consumed two or three cups of coffee daily had lower total body and abdominal fat. Specifically, their adiposity level was 3.4% lower than those who did not consume coffee. Although the relationship between coffee intake and body fat was less significant among male participants, they still recorded 1.3% less total fat and 1.8% less trunk fat than non-coffee drinkers. However, the fat-burning effects of coffee may vary based on baseline levels of fat, as people with less body fat burn more calories than those with higher amounts of body fat.
Lastly, the weight-loss-promoting properties of coffee can also be attributed to how caffeine serves as an appetite suppressant. When caffeine stimulates the sympathetic nervous system and reduces the levels of the hunger hormone known as ghrelin, it also boosts the feelings of fullness. With decreased hunger, you can better stick to your diet and avoid increasing your calorie intake with extra meals or snacks.
Considerations for integrating coffee into your weight loss efforts
Adopt a sustainable diet
While the weight loss benefits of coffee are well-documented, this doesn’t mean that coffee is the quick fix for your weight loss goals. To maintain your motivation for weight loss and achieve long-term results, adopt a sustainable diet that balances coffee with other nutrients that help you lose weight and work for your eating habits and daily lifestyle. For instance, you can further promote satiety by eating nutrients like protein and fiber, which are found in foods like lean meat, fish, eggs, nuts, grains, fruits, and vegetables. By combining nutrient-dense meals with coffee, you can properly deal with unnecessary cravings throughout the day.
Drink coffee in moderation
Similar to how you practice portion control in your diet, it also helps maximize coffee’s weight loss potential by only drinking it in moderation. A 2023 study in the Clinical Nutrition Journal found that an increase from low (less than three cups per month) to moderate (one to seven cups per week) consumption of coffee was associated with reductions in total body fat, trunk fat, and visceral adipose tissue. Keep in mind, too, that high coffee intake may have drawbacks, such as digestive issues, jitters, difficulty sleeping, and increased risk of anxiety.
Time your coffee consumption around workouts
Lastly, when you choose to drink coffee can also make a difference in your weight loss efforts. An article on Real Simple notes that consuming coffee as a pre-workout drink has multiple potential benefits, including metabolic boost, suppressed effects of perceived exertion, improved microcirculation, and enhanced athletic performance. Although you need to determine the caffeine dosage based on your tolerance, duration of workout, and the type and intensity of exercise, it’s generally recommended to drink coffee 20 minutes before your workout.
As you consider these tips for integrating coffee into your weight loss plan, remember that coffee can quickly become unhealthy if you indulge in high-calorie ingredients like milk, sugar, and other types of sweeteners. To ensure variety in your regular cup of coffee, feel free to check out guides and recipes here at CuppaBean.
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