For thousands of years, Chinese tea has been integral to cultural rituals, wellness, and healing practices. Beyond its comforting nature, Chinese tea is a functional wellness tool rooted in tradition and supported by scientific research. This article examines the evidence surrounding Chinese tea and weight loss, exploring various types, their benefits, and how to incorporate them into your daily routine.
How Tea May Aid Weight Loss
If your beverages are typically high-calorie, swapping them for tea may lead to weight loss. Trading a sugar-laden mocha for a zero-calorie tea at the coffee shop can easily save you a few hundred calories. Tea may also play a direct role in weight loss.
Teas contain catechins, which can increase metabolism by stimulating the body to break fats down more quickly and burn more calories. Catechins are plant compounds with powerful antioxidant properties. Tea is especially rich in four catechins: epicatechin (EC), epigallocatechin (EGC), epicatechin gallate (ECG), and epigallocatechin gallate (EGCG). EGCG is the most abundant and is thought to contribute most to the many health benefits of tea.
The unique flavors and properties of tea varieties are due to differences in processing, geographical location, and plant varieties. These differences also affect the nutritional composition of each tea, meaning certain types may be better suited for weight loss than others.
Green Tea: The Metabolism Booster
Green tea is a popular beverage loaded with antioxidants and various plant compounds. It has been used for thousands of years for its possible medicinal benefits, such as boosting digestion and alertness. Some people even claim that green tea may help promote weight loss and fat burning.
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Green tea contains bioactive substances that may help boost your metabolism and break down fat cells. Green tea leaves contain beneficial plant compounds that could help prevent chronic conditions like diabetes and obesity by fighting inflammation and oxidative stress and lowering cholesterol and insulin levels. In particular, green tea contains catechins and caffeine, which may help promote weight loss by increasing the number of calories you burn daily (energy expenditure) and boosting fat oxidation, metabolism, and thermogenesis.
Some research suggests that EGCG may help reduce markers associated with obesity, such as total body weight, body fat percentage, waist-to-hip ratio, waist circumference, and body mass index (BMI).
How Green Tea Burns Fat
Fat is stored in cells as triglycerides. To burn body fat, your body must first break these down into fatty acids and glycerol to move it into your bloodstream. This process is known as fat lipolysis. When you exercise, hormones like epinephrine and glucagon are secreted to help facilitate fat oxidation and the release of fatty acids. These fats are then used as energy and, effectively, burned. This is known as fat oxidation.
Some research suggests that catechins in green tea, especially EGCG, could aid fat oxidation and lipolysis by boosting the effects of some fat-burning hormones like catecholamine. EGCG may also help inhibit an enzyme that breaks down the hormone norepinephrine. When this enzyme is inhibited, the amount of norepinephrine increases, promoting fat breakdown. Caffeine may also help boost fat metabolism, especially when consumed at rest instead of during exercise. Ultimately, green tea may help your fat cells break down more fat, which is released into your bloodstream for use as energy by cells like muscle cells.
Green Tea and Exercise
Many commercial weight loss and fat-burning supplements have green tea listed as an ingredient. A small 2018 study found that drinking Matcha green tea before exercise helped boost exercise-induced fatty oxidation. A 2024 review also found that taking green tea supplements and engaging in regular exercise may help with weight management. However, the researchers concluded that green tea supplementation had no impact on lipid markers like cholesterol and triglyceride levels. Lastly, a 2017 review found that some studies reported benefits from ECGC on energy expenditure and fat oxidation when paired with an exercise regimen. However, the authors also found that some other studies reported no significant effects from ECGC when paired with exercise. More research is needed to fully understand the fat-burning effects of green tea when paired with exercise or at rest.
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Green Tea and Resting Metabolic Rate
Your body is constantly burning calories and using energy, even when you’re sleeping or sitting down. According to a 2021 review, some studies found that green tea extract may help boost resting metabolic rate (RMR), which could help you burn more calories at rest by increasing your total energy expenditure. That said, the authors note that not all studies found positive results. More research is needed to understand how green tea may affect RMR.
Green Tea and Appetite
Some people suggest that drinking green tea may help you consume fewer calories, which may contribute to maintaining a calorie deficit and, therefore, losing weight. However, studies show conflicting results on the effects of green tea on appetite. For instance, a 2023 review concluded that green tea extract supplementation had no significant effects on the two appetite-regulating hormones, leptin and ghrelin. However, the authors did find that green tea extract helped reduce body fat percentage, BMI, and malondialdehyde, a marker of oxidative stress. A 2022 study of 21 people also found that drinking green tea before breakfast helped increase energy expenditure. However, participants who drank green tea reported increased feelings of hunger. This suggests green tea’s effects on energy expenditure may not be related to increasing feelings of fullness or reducing your caloric intake.
Green Tea and Visceral Fat
When it comes to actual pounds lost, the effects of green tea are relatively modest. However, some human and animal studies have found that green tea extracts and catechins may contribute to losing visceral fat, which surrounds your organs. High amounts of visceral fat are associated with chronic conditions like obesity, type 2 diabetes, and heart disease.
How Much Green Tea to Drink
A 2020 review found that consuming at least 500 milligrams (mg) of green tea extract daily for 12 weeks helped reduce body weight and BMI. The authors concluded that green tea may help promote weight loss when combined with eating a balanced diet and exercising regularly.
The weight loss effects of drinking green tea after 2 weeks are most likely negligible. Most studies examining the effects of green tea for weight loss have lasted at least 6 weeks, and not all of them have found benefits.
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Drinking regular green tea or taking green tea extracts may have some benefits. Some research suggests that green tea contains compounds that may help promote weight loss by enhancing fat oxidation and boosting your metabolism. However, several other studies haven’t found any significant weight loss benefits from green tea.
Oolong Tea: Bridging the Gap
Oolong tea is a traditional Chinese tea that falls between green and black tea in terms of oxidation. Known as the Iron Goddess of Mercy Tea, this oolong tea originates from the mystical ‘Anxi’ in Fujian Province. Halfway between a black and green tea, these oolong-style, semi-fermented oolong tea leaves contain less caffeine when compared with black tea and are loaded in theanine, which has a natural calming effect. Oolong tea bridges the benefits of green and black tea.
Oolongs as per research boost the metabolism the fastest, and with their pleasing aroma and light body, they are a delight to drink through the day.
Pu-erh Tea: The Fermented Fat Fighter
Pu-erh is a fermented variety of tea that has gained popularity due to its potential weight loss benefits. The fermentation process gives it unique properties that aid digestion and help break down fat more effectively. Pu-erh is a fermented tea known for reducing belly fat and cholesterol.
Herbal Chinese Teas
Many Chinese herbal teas improve digestion by increasing the production of digestive enzymes and reducing bloating.
Bitter Melon Tea
This herbal tea regulates blood sugar, reduces sugar cravings, and may help prevent insulin resistance.
Traditional Chinese Medicine (TCM) and Weight Loss
Traditional Chinese Medicine emphasizes the connection between the mind and body, recognizing that weight gain is often a symptom of deeper imbalances. Whether it’s digestive issues, stress, or low energy levels, TCM approaches weight loss with a holistic perspective, combining herbal remedies and techniques to support natural weight management. With centuries of practice and observation, TCM acknowledges that weight gain often stems from imbalances in the body’s energy, known as qi, and disruptions in the natural functions of digestion and metabolism. Through the use of carefully selected herbs, acupuncture, and other traditional techniques, TCM aims to improve digestion, boost metabolism, and regulate the body’s systems in a way that feels nurturing rather than punishing.
Chinese dietary therapy is a fundamental aspect of TCM that emphasizes the energetic properties of food to maintain internal balance. According to TCM, different foods possess yin or yang qualities and affect the body’s temperature and function. For individuals seeking to lose weight, dietary therapy focuses on promoting the consumption of foods that enhance digestion, reduce internal dampness, and support a smooth flow of qi. Furthermore, Chinese dietary therapy aims to avoid foods that may exacerbate imbalances, such as overly cold or greasy foods.
TCM Herbs for Weight Loss
- Ginseng: Ginseng has long been valued in Traditional Chinese Medicine for its ability to invigorate the body and boost overall vitality. When it comes to weight loss, ginseng’s stimulating properties enhance metabolism, allowing the body to burn calories more efficiently. It also helps in increasing energy levels, which can be beneficial for those who experience fatigue during physical activities or daily routines.
- Astragalus: This herb is widely known for its immune-boosting qualities, but astragalus also plays an important role in supporting metabolism. In TCM, it is often used to strengthen the qi, which translates to increased energy and a more robust metabolic function.
- Goji Berries: Goji berries are nutrient powerhouses that provide essential vitamins and minerals while being low in calories. Rich in antioxidants, they help the body combat oxidative stress, which can interfere with metabolic processes.
- Cinnamon Twig: Known for its warming nature, cinnamon twig is used in TCM to help regulate blood sugar levels and improve circulation. Balanced blood sugar levels are crucial for controlling cravings and preventing unnecessary calorie intake.
- Lotus Leaf: Lotus leaf is a well-known herb in TCM that is often recommended for weight loss due to its ability to reduce fat accumulation. It works by improving the digestion of fats and eliminating excess body fluids, which can contribute to bloating and water weight.
- Chinese Hawthorn: Chinese hawthorn is frequently used in TCM to aid digestion and promote the breakdown of food, particularly fats. Its enzymes help to metabolize heavy, rich foods more efficiently, preventing fat buildup in the body.
- Atractylodes: This herb plays a significant role in improving digestive function and reducing water retention, two common obstacles to effective weight loss. Atractylodes strengthens the spleen in TCM, which is responsible for transforming food into energy.
- Dandelion Root: Dandelion root is a well-known detoxifying herb that aids in weight loss by promoting liver health and supporting the body’s natural detoxification processes. In TCM, a well-functioning liver is essential for breaking down and eliminating toxins, which can otherwise slow metabolism and contribute to weight gain.
- Chinese Mugwort: Chinese mugwort is traditionally used in TCM to improve circulation and warm the body, which in turn enhances metabolism. Improved blood flow and a balanced body temperature are essential for optimal fat metabolism.
- Job’s Tears: This grain-like herb is prized for its anti-inflammatory and diuretic properties. In TCM, Job’s Tears are used to address internal dampness, which can lead to water retention and bloating. By promoting the elimination of excess fluids, it helps in weight reduction and supports a leaner physique.
- Bupleurum: Bupleurum is often used to harmonize the liver and alleviate stress, both of which play critical roles in weight management. By regulating liver function, bupleurum helps in breaking down fat more efficiently and preventing its accumulation around the abdomen.
TCM Techniques for Weight Loss
- Acupuncture: In Traditional Chinese Medicine, acupuncture is a widely recognized treatment for promoting weight loss. By targeting specific acupoints, practitioners aim to stimulate the flow of qi (vital energy) throughout the body, which plays a crucial role in balancing various functions. Key acupuncture points such as Zhongwan (CV12) and Zusanli (ST36) are frequently used to improve digestive health and enhance metabolism. These points help regulate the spleen and stomach, organs that are central to nutrient absorption and energy conversion.
- Acupressure: Acupressure, often considered an accessible and non-invasive technique, mirrors acupuncture in its approach. By applying pressure to specific points like Neiguan (PC6), it aims to suppress appetite and alleviate digestive discomfort.
- Cupping Therapy: Cupping therapy is another traditional practice in Chinese medicine that has gained popularity for its potential weight loss benefits. By placing heated cups on specific areas of the body, this technique creates suction that stimulates blood flow and releases toxins from the tissues. Enhanced circulation not only supports detoxification but also promotes the breakdown of fat deposits. Studies suggest that cupping can also help improve the body’s response to insulin, reducing insulin resistance-a condition linked to obesity.
- Reflexology: Reflexology focuses on applying targeted pressure to specific areas on the feet and hands that correspond to different organs and systems within the body. For weight loss, reflexologists concentrate on zones linked to the digestive system, such as the stomach, intestines, and liver. Stimulating these points helps promote better digestion, regulate appetite, and boost metabolism.
- Qi Gong and Tai Chi: Qi Gong and Tai Chi are traditional Chinese exercises that focus on cultivating and balancing qi within the body. Unlike intense cardio workouts, these practices emphasize slow, controlled movements combined with deep breathing techniques. These practices also support weight loss by enhancing the flow of qi, which is believed to regulate the body’s systems and promote a more efficient metabolism.
TCM Herbal Medicine vs. Western Medicine
A recent study compared the effectiveness of Chinese herbal medicine (CHM) to Western medicine (WM) in promoting weight loss among an obese population. The study revealed that CHM was significantly more effective in achieving substantial weight reduction. According to the research published in Frontiers in Pharmacology, 53.21% of individuals using CHM achieved at least a 5% reduction in body weight, while only 22.46% of those using WM reached the same milestone. These findings underscore the potential of Chinese herbal medicine in addressing obesity and promoting more effective weight management. By targeting the root causes of weight gain and enhancing the body’s natural functions, CHM provides a holistic and natural alternative to conventional weight loss medications.
Incorporating Chinese Tea into Your Daily Routine
Drinking Chinese tea at the right time can significantly enhance its weight loss benefits.
- In the morning: Green tea or jasmine green tea is an excellent choice. These teas contain natural caffeine and catechins that gently stimulate your metabolism and help your body start burning fat early in the day. They also provide a subtle energy boost without the crash that coffee often brings.
- Before meals: Sipping on oolong tea or pu-erh tea is highly recommended. These teas are known for reducing appetite and preparing your digestive system to process food more efficiently.
- After meals: Pu-erh tea or bitter melon tea can aid digestion and help break down dietary fat, particularly after heavier meals. These teas are also known to regulate post-meal blood sugar levels, which helps prevent energy crashes and fat storage.
- In the late afternoon: This is a great time to drink chrysanthemum tea, as many people experience energy dips and cravings. Caffeine-free and naturally detoxifying, chrysanthemum tea calms the mind, reduces cravings, and supports liver function-all of which are helpful for weight management.
- At night: Stick to herbal Chinese teas that are naturally caffeine-free, such as chrysanthemum, rose, or goji berry tea. These options help promote gentle detoxification while relaxing your body for sleep.
By aligning your tea choices with your daily rhythm, you can use Chinese tea not only as a beverage but as a powerful tool in your weight loss strategy.
Generally, 2 to 4 cups per day is optimal for weight loss.
Examples of Specific Teas
There are as many as 75 varieties of teas selected by a Master Tea Taster that can help you on your health journey.
- Oolong Tea from Dharamshala: These select oolong tea leaves from Dharamshala in the Himalayas have a nice complex character that is floral and earthy.
- Mint Oolong Tea: A loose oolong tea with a complex balance of the fruit note of this rare mint oolong tea with the cooling notes of two diverse varietals of Mint.
- Rose Oolong Tea: A rose oolong of a rare varietal of a damask rose with a Himalayan oolong tea.
- SANCHA Green Tea: This select SANCHA Green Tea has an aroma of early morning mist, it reminisces the fresh aroma of mowed grass after it has rained. Enjoy these select green tea leaves, frequently during the day, as they are healthy & refreshing & known to be a detox green tea. Loaded in antioxidants & theanine that keeps you alert and calm.
- Holy Basil Tea: The Holy Basil, also known as 'Tulsi' from India originated thousands of years ago. It is often referred to as the herb of good luck & prosperity.
- Matcha Tea: Imported fresh from Japan - award-winning ceremonial grade matcha green tea. Considered to be the new age superfood, Matcha green tea is said to improve the metabolic rate and boost the immune system.
Common Misconceptions About Chinese Tea and Weight Loss
- Truth: Each Chinese tea has unique compounds and effects.
- Truth: Overconsumption can lead to caffeine overload or nutrient imbalance.
- Green and oolong teas may cause stomach sensitivity for some people when consumed alone.