{"id":60322,"date":"2023-09-11T15:50:20","date_gmt":"2023-09-11T19:50:20","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=60322"},"modified":"2026-04-15T21:25:17","modified_gmt":"2026-04-16T01:25:17","slug":"coffee-for-weight-loss","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/coffee-for-weight-loss\/","title":{"rendered":"Does coffee help with weight loss?"},"content":{"rendered":"

Compared to individuals who maintain a healthy weight, people with <\/span>obesity<\/span><\/a> or who are considered overweight are at an increased <\/span>risk<\/span> for several serious health issues, including <\/span>Type 2 diabetes<\/span><\/a>, <\/span>hypertension<\/span><\/a>, <\/span>heart disease<\/span><\/a>, and even <\/span>stroke<\/span><\/a>. The good news? Even losing a small amount of weight (<\/span>5%-10%<\/span> of your body weight) comes with health benefits like more energy, improved blood sugar levels, and better sleep.\u00a0<\/span><\/p>\n

Perhaps you\u2019re already exercising and eating healthy, but you want an edge to help maximize your weight loss potential. Of course, there\u2019s no magic supplement, but your morning cup of joe can help. Below, experts share what you need to know about coffee and weight loss.<\/span><\/p>\n

RELATED: <\/b>The best diet for weight loss<\/b><\/a><\/p>\n

Does coffee help you lose weight?<\/span><\/h2>\n

First things first: Coffee is not a replacement for a healthy diet, adequate exercise, good sleep hygiene, and stress management. But research supports a connection between coffee and weight loss. A <\/span>meta-analysis<\/span> found that caffeine intake was associated with reduced weight, BMI, and body fat. A <\/span>study<\/span> by the Harvard T.H. Chan School of Public Health also discovered that overweight individuals who consumed about four cups of regular coffee daily for 24 weeks experienced an average body weight reduction of 4%.<\/span><\/p>\n

The type of coffee drink you\u2019re consuming is important when trying to lose weight, says <\/span>Casey Kelley, MD<\/span><\/a>, founder and medical director at <\/span>Case Integrative Health<\/span><\/a>. If you add sweeteners, milk, cream, or other calorie-dense ingredients, your cup of \u201ccoffee\u201d can rack up hundreds of extra calories and lead to weight <\/span>gain<\/span><\/i>.\u00a0<\/span><\/p>\n

To put that in perspective, consider a coffee-based drink that loads up the extras. For example, there are <\/span>470 calories in a Venti Mocha Frappuccino<\/span><\/a>, which is 25% of the FDA\u2019s average recommended daily caloric <\/span>intake<\/span><\/a>.<\/span><\/p>\n

\u201cFor weight loss, black coffee or coffee with a small amount of honey, milk, or milk alternative is ideal,\u201d Dr. Kelley says.\u00a0<\/span><\/p>\n

RELATED: 10 health benefits of coffee<\/b><\/a><\/p>\n

How does coffee support weight loss?<\/span><\/h2>\n

More than a low-calorie drink option, black coffee can aid your weight loss goals in these six ways.\u00a0<\/span><\/p>\n

1. It suppresses appetite.<\/span><\/h3>\n

A <\/span>study<\/span><\/a> published in the International Journal of Food Sciences and Nutrition found that caffeine intake 30 minutes to four hours before a meal reduced caloric intake. Dr. Kelley says that because coffee acts as an appetite suppressant, you\u2019ll be less likely to over-indulge for at least a few hours after drinking your morning cup.\u00a0<\/span><\/p>\n

2. It boosts metabolism.<\/span><\/h3>\n

The caffeine in coffee can quickly speed up your metabolism, which makes you burn more calories even when you’re doing nothing, says <\/span>Jared Braunstein<\/span><\/a>, DO, a board-certified internist at Medical Offices of Manhattan in New York<\/span>.<\/span><\/p>\n

One <\/span>small study<\/span><\/a> found that individuals who consumed coffee containing 200 mg of caffeine experienced an immediate elevation to their base metabolic rate that lasted for three hours. Another <\/span>small study<\/span><\/a> found that this thermogenic effect was more efficient in lean individuals than individuals who were obese. More research is needed to determine the ideal amount of caffeine for fat loss.<\/span><\/p>\n

3. It enhances exercise performance.<\/span><\/h3>\n

Caffeine is a <\/span>stimulant<\/span><\/a>. Because of that, many find that coffee consumption increases their performance in the gym. It does this by blocking a transmitter called <\/span>adenosine<\/span><\/a>, which increases dopamine release and boosts energy levels.<\/span><\/p>\n

Research<\/span><\/a> indicates that caffeine consumption about an hour before exercising enhances anaerobic (e.g.,\u00a0 sprinting, jumping, weightlifting) and aerobic (e.g.,\u00a0 swimming, running, biking) exercise performance.\u00a0<\/span><\/p>\n

4. It helps reduce body fat.<\/span><\/h3>\n

Thanks to its caffeine, coffee stimulates the release of the hormone <\/span>epinephrine<\/span><\/a>, which signals your body\u2019s fat cells to <\/span>break down fats<\/span><\/a>. One recent <\/span>study<\/span><\/a> found that women who drink two to three cups of coffee daily had less body fat and belly fat than those who did not consume coffee.<\/span><\/p>\n

For optimal fat loss, it\u2019s important to be in a<\/span> caloric deficit<\/span><\/a>, which means eating fewer calories than your body uses. Used in conjunction with a <\/span>healthy diet, regular exercise, and stress management<\/span><\/a>, coffee can be a tool to help you reach your goals.\u00a0<\/span><\/p>\n

5. It reduces water retention.<\/span><\/h3>\n

Caffeine is also a <\/span>diuretic<\/span><\/a>, which increases how often you urinate. While it can reduce water weight, too much coffee may have the opposite effect. When <\/span>dehydrated<\/span><\/a>, your body is more likely to hold on to whatever water it can, so drink plenty of water with your coffee.<\/span><\/p>\n

6. It contains antioxidants.<\/span><\/h3>\n

Dr. Braunstein says chlorogenic acid, one of coffee’s antioxidants, has been <\/span>linked<\/span><\/a> to faster metabolism and more fat oxidation<\/span>. These antioxidants may make insulin and glucose metabolism more <\/span>efficient<\/span><\/a> and improve the body’s capacity to digest and use energy, which could potentially assist in weight loss.<\/span><\/p>\n

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