The next time you pop into your favorite coffee shop, consider skipping the pumpkin spice latte, caramel macchiato, or cold brew iced coffee and go for a soothing, steaming cup of tea instead. Because in addition to tea’s well-known power to soothe sore throats and even help prevent cancer and diabetes, it may help you reach your weight loss goals. Below we list our 7 Best Teas for Losing Weight and Boosting Your Metabolism.
“Drinking tea may support weight loss or weight maintenance because it fills the void of beverages that are high in sugar and calories,” says Josh Axe, D.N.M., founder of Ancient Nutrition. “When you switch out flavored lattes, coffee with added cream and sugar, and sugary sodas or juices and replace them with tea, you are cutting a massive amount of calories a day.” (We too, love Starbucks' salted caramel mocha, but a grande packs a whopping 420 calories compared to zero in their wellness tea!)
Aside from being calorie-friendly (unsweetened tea is basically plant-flavored water), certain teas have antioxidant-rich compounds that may encourage weight loss, while also touting other health benefits such as improved sleep. However, it's worth noting that further research is needed to confirm the exact relationship between tea and losing weight.
With that being said, enjoying a daily cup of steeped goodness definitely won't to do you any harm, and can certainly keep sweet coffee cravings at bay. So, whether you enjoy them hot or iced, here are the teas that may provide the biggest boosts, plus some recommended picks to shop.
1. Japanese Sencha Green Tea, 50 Bags
Harney & Sons
The most popular and well-studied tea for weight loss is definitely green tea. It's filled with antioxidants called catechins, including a substance called epigallocatechin gallate (EGCG), which is believed to increase metabolism and help burn fat.
“Researchers have found that green tea extract causes changes in the expression of fat metabolism genes, especially when it’s consumed consistently for longer periods of time,” says Dr. Axe. One Chinese study found that when subjects drank tea that was super-rich in catechins twice a day, after 90 days, they saw a change, losing an average of 1.9 cm in waist circumference and 2.6 pounds of body weight. Another large review of studies concluded that green tea’s mix of EGCG and caffeine has a positive effect on weight loss and weight management.
2. Organic Oolong Tea, 50 Bags
Teatulia
Though green tea has long been thought of as the go-to variety for weight loss, some researchers believe that oolong–a Chinese tea that falls somewhere between green and black—may be even more powerful. “Oolong tea promotes thermogenesis (so the body produces heat from energy, thereby burning more calories), and suppresses the production of new fat cells,” says Dr. Axe. One small Japanese study found that for two hours after drinking oolong tea, women found their resting energy expenditure increase 10%, whereas the metabolism bump was only 4% after they drank green tea.
Additionally, a 2020 Japanese study found that drinking two cups during the day boosted energy and therefore metabolism in participants, ultimately encouraging fat burning during sleep.
3. English Breakfast Tea, 50 Bags
Taylors of Harrogate
English Breakfast is a variety of black tea, which is actually made from the same plant as green tea—the difference is that the leaves are exposed to the air to trigger fermentation. One study found that over three months, those who drank three cups of black tea per day had less weight gain and reduced waist circumference compared to those who drank a caffeinated beverage that was devoid of the flavonoids in tea. If you're not a fan of English Breakfast, you can also try Earl Grey.
4. Pure Peppermint Herbal Tea, 20 Bags
Twinings
Though some people swear sipping a cup of mint tea can stave off food cravings, there is little evidence behind the claim. However, there is research to suggest it aids in digestion and stomach pain. Plus, if you’re jonesing for a minty sip, a cup of unsweetened peppermint tea has far fewer calories than a sugary peppermint mocha.
5. Red Rooibos Tea, 100 Bags
Cederberg Tea Company
Rooibos is an herb grown in South Africa that can be brewed into a delicious, caffeine-free cup of tea. A 2014 study published in Phytomedicine found that fermented rooibos tea can inhibit adipogenesis—the development and accumulation of fat cells—therefore potentially preventing weight gain.
Another animal study conducted in 2014 also suggests that it may help with fat burning, however, more research is needed to further corroborate those claims. Either way, the drink makes for a colorful and tasty addition to your tea caddy.
6. 100% White Tea, 50 Bags
The Republic of Tea
White tea is one of the least processed varieties—the leaves of the tea plant are picked before they're fully opened and then quickly dried, preventing them from oxidizing. This process gives the tea an exceptionally delicate flavor that is still packed with fat-burning polyphenols. “White tea is rich in antioxidants, boosts metabolism, and helps to breakdown fat cells,” says Dr. Axe.
7. Pu-erh Black Tea, 16 Bags
Numi
Pu-erh is a black tea that comes from the Yunnan province of China; it's aged and fermented and can be purchased either pressed into cakes or as loose leaves. One study in overweight men suggested that drinking a daily cup can lead to a small weight loss. Another 2016 study found daily consumption of Pu-erh tea extract to be associated with weight loss, reduced body max index, and an improved lipid profile.
