Some drinks are better than others at helping you lose weight when combined with other healthy lifestyle modifications.
There is some evidence that drinking green tea, coffee, or high-protein beverages can help you lose weight by increasing your metabolism, making you feel full faster, and making you eat less.
If you are attempting to reduce weight and improve your health, the following are eight of the greatest beverages to incorporate into your daily routine.
1. Green Tea
The health benefits of green tea are well-known.
It’s not just one of the best beverages for weight reduction, but it’s also loaded with antioxidants and other potent minerals.
Several studies have found that green tea can help people lose weight and fat.
High-concentration green tea drinkers shed an extra 0.44 to 7.7 pounds (0.2 to 3.5 kg) over the course of 12 weeks, according to a meta-analysis of 14 trials.
Green tea preparations rich in catechins, antioxidants that may promote fat burning and boost metabolism, are associated with this effect.
Matcha is a form of green tea that is beneficial for weight reduction because it contains more catechins than loose leaf green tea (3Trustworthy Source).
Women who drank 3 grams of matcha daily burned more fat after exercise than women who didn’t drink matcha (4 Trusted Source).
In addition, the caffeine in green tea has been shown to aid in weight reduction by increasing both energy and exercise performance (5Trustworthy Sources, 6Trustworthy Sources).
Green tea drinkers also had a decreased chance of getting cardiovascular disease, certain malignancies, and diabetes (6Trustworthy Source).
2. Coffee
People all across the world rely on coffee to give them a mental and physical boost.
Because caffeine is a stimulant that may aid in weight reduction, coffee is often recommended for this purpose.
Coffee’s thermogenic and anorectic properties may make it easier to shed pounds.
When compared to those who drank less caffeine or none at all, the participants in a trial of 33 overweight people who drank coffee containing 6 mg of caffeine per kilogram of body weight consumed considerably less total calories.
Several additional research have also demonstrated that caffeine consumption increases metabolism and promotes fat burning.
People who consume coffee regularly may also have an easier time keeping the weight off.
Those who were able to keep their weight off for an extended period of time consumed much more caffeinated beverages than the control group, according to a research of nearly 2,600 adults (5 Trusted Source).
3. Black Tea
Black tea, like green tea, may help you lose weight because of the ingredients it contains.
Black tea is a form of tea that has been oxidized (exposed to air) more than green tea, white tea, or oolong tea, giving it a bolder flavor and darker appearance.
Flavonoids are a class of polyphenolic chemicals found in abundance in black tea. Strong antioxidants, polyphenols may also aid in weight loss.
The polyphenols in black tea have been demonstrated to aid with weight reduction by decreasing hunger, increasing fat burning, and fostering the development of beneficial bacteria in the stomach.
In a research with 111 participants, weight loss and reductions in waist circumference were shown to be larger among those who drank three cups of black tea daily for three months compared to those who did not.
Flavonoid-rich foods and drinks, such as black tea, were associated with considerably lower levels of body fat and abdominal adiposity in a study of 2,734 women.
4. Water
One of the easiest things you can do for your health is to drink more water.
In addition to helping you feel full between meals, drinking more water may also help you lose weight by boosting the number of calories your body burns each day.
Having a glass of water before each meal may help you stick to your calorie-reduction and weight-loss goals.
After 12 weeks on a low-calorie diet, researchers discovered that 48 overweight people lost 44% more weight if they drank 500 ml (17 ounces) of water before each meal.
R.E.P., or the quantity of calories burned when at rest, is increased by consuming cold water.
Drinking 10 ml of cold water per kilogram of body weight, as shown in a research involving 21 overweight children, boosted resting energy expenditure by up to 25% for 40 minutes.
5. Apple Cider Vinegar Drinks
Acetic acid, which is found in apple cider vinegar, has been linked to weight reduction benefits including reduced insulin levels, enhanced metabolism, reduced hunger, and increased fat burning.
Acetic acid has been demonstrated in animal trials to reduce abdominal and liver fat, hence preventing weight gain.
There is some evidence that vinegar helps individuals lose weight, while the studies are mixed.
Weight, waist circumference, and abdominal fat were significantly reduced in a trial of 144 obese people who drank a beverage containing 2 tablespoons (30 ml) of vinegar daily compared to a placebo group.
By delaying the stomach’s emptying time, apple cider vinegar can help you feel full for longer and cut back on unnecessary snacking (18).
Drinking acidic liquids like apple cider vinegar can damage teeth, so it’s important to limit intake and always rinse with water afterward.
