8 Best Teas for Weight Loss With Fat Burning Effect

Christiana Mikesch, CPT
Published by Christiana Mikesch, CPT | Senior Coach
Last updated: January 9, 2024
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As a personal fitness coach, I work closely with my clients and dietitians to make their weight loss efforts as effective as possible.

One of the more interesting ways that I have found to deal with belly fat more effectively is by adding certain types of tea. But you can’t just drink any kind of tea, as not all of them will have an impact on fat cells.

So, I got together with my nutritionist and dietitian to look up the scientific studies on the best teas for weight loss.

Here’s what I learned.

Quick Summary

  • To effectively reduce belly fat and aid weight loss, incorporating teas like green tea, black tea, and ginger tea into your diet can be beneficial.
  • Catechins, which are antioxidants found in teas, are efficient at breaking down body fat and boosting metabolism.
  • A clinical trial published on PubMed showed that obese individuals lost over 7 pounds more by drinking green tea for 12 weeks compared to a control group.
  • From my own journey exploring natural weight loss methods, I've found that integrating teas like green tea and ginger tea not only helps manage weight but also improves overall well-being.

Can Drinking Tea Help You Lose Weight?

Holding a hot cup of tea

Yes, drinking tea can help you lose weight.

According to WebMD, there are antioxidants called catechins in some teas that can have a direct impact on how easily your body can break down fat [1].

These studies have shown that by reducing the bottleneck of breaking down fat, they can also help you maintain a healthier and lower body mass index.

You also need to consider that some teas contain caffeine. According to a PubMed study, this stimulant has been shown to have a thermogenic effect on your metabolism, boosting weight loss even more [2].

If you want to achieve this a bit faster, then try adding natural fat-burning supplements.

“Teas have a type of flavonoid called catechins that may boost metabolism and help your body break down fats more quickly. And the caffeine in many teas increases your energy use, causing your body to burn more calories.”

- Sabrina Felson, MD, WebMD.com

Let me now show you some ideal teas for weight loss.

8 Types Of Tea Ideal For Burning Fat

Isolated tea on table outdoors

Having consulted and researched scientific papers and confirmed them in practice, I’ve compiled my list of teas that can promote weight loss.

1. Green Tea

Green tea is by far the best tea for weight loss. A PubMed study has proven its link to fat metabolism[3].

In this clinical trial, a group of obese people was able to lose over 7 pounds more weight than the control group.

And they achieved this in just 12 weeks of drinking green tea.

Another PubMed study had a look at the effects of ​​green tea extract and whether it could burn belly fat [4].

The results also showed that individuals who drank green tea reduced waist circumference in test subjects.

I've had clients who incorporated green tea into their daily routine and experienced significant changes after drinking this tea for several weeks on a daily basis.

2. Black Tea

Black tea is what you’ll typically find as an English breakfast tea. Another PubMed study on this type has also shown a direct link to weight loss and reduced waist circumference in strict trial conditions [5].

The study highlighted that it wasn’t just the caffeine content of black tea that could be triggering improved fat reduction.

One tip I got from my dietitian is to make homemade iced tea without sugar to lose weight over the summer months as well.

I found it's very refreshing and is great to sip on at the gym to remain hydrated.

3. Pu Erh Tea

Pouring a Pu Erh Tea on glass cup

Pu Erh tea is a traditional Chinese tea, and you’ll be able to get it in most Asian food stores.

The fermented Chinese tea has a unique flavor that takes a bit of getting used to. But the benefits that scientists have found should convince you to add a cup to your diet plan.

One study found that a test group taking Pu Erh tea experienced over 2 pounds of increased weight loss compared to the control group [6].

It’s a great herbal tea, and I’ve even seen it in health food stores mixed with other ingredients to achieve different flavors.

I've personally experimented with Pu Erh tea in my diet and was pleasantly surprised by the results. Over a period of three months, I noticed a bigger weight reduction compared to what I usually achieve with my standard diet.

4. White Tea

White tea can be difficult to find as it’s not overly popular in the U.S. The tea leaves are barely processed and picked from young plants, resulting in a very subtle flavor in my experience.

But when it comes to metabolism-boosting catechins, white tea seems to have comparable amounts to green tea [7].

These are chemical substances found in many herbal plants and teas that can promote weight loss when you regularly take them in a large enough concentration [8].

It’s not as heavily studied as green tea, but for some people, the flavor might be more appealing.

I introduced it to a small group of clients, and they reported feeling lighter and more energetic. The subtle flavor of these minimally processed leaves was also a hit among them.

5. Ginger Tea

A Ginger tea on mug

According to a study in the National Library of Medicine, many people take ginger as a tea or extract because of its antioxidant and anti-inflammatory effects [9].

While this can be very helpful for athletes, there’s also the potential benefit of weight loss.

Multiple studies have shown the positive impacts of ginger when it comes to fighting obesity and weight management [10].

You can add more to your meals or simply drink a couple of cups of ginger tea each day. It has a great spicy flavor, and I find it quite refreshing.

From my coaching experience, ginger tea has been a standout for clients struggling with obesity. One client incorporated ginger tea into her daily routine and saw notable improvements in weight management within a few months.

6. Oolong Tea

The best way I can describe Oolong tea is that it’s somewhere between black and green tea. Oolong tea also tends to have a slightly more fruity flavor and smell.

Scientists concluded that it had a significant impact on fat cells by boosting metabolic rates by almost 3% [11].

That can add up to a lot of calories and significantly reduce your body fat index.

One client reported feeling more energetic and noticed a decrease in body fat after a few weeks.

7. Peppermint Tea

Top view of a cup of peppermint tea

My grandmother always recommended peppermint tea for upset stomach and indigestion. But there is also increasing evidence that it can help with weight loss.

One study, in particular, found that peppermint oil increased satiety in a test group [12]. What that means is that when you pick the right timing between meals, a cup of peppermint tea could help you avoid hunger cravings and snacking.

And if you tend to snack on unhealthy stuff like candy bars, then this simple and refreshing drink can help you burn fat.

8. Hibiscus Tea

Hibiscus tea has a unique flavor that is sweet and sour with a fruity hint to it. I find it very refreshing, and you can drink it cold as well in the summer.

Medical science has concluded that this tea can help with weight loss and improve BMI, with one trial showing significant improvements after 12 weeks [13].

It also has many other benefits for your overall health, which should convince you to start drinking it on a regular basis.

Related: Drinks That Burn Fat While Sleeping

Timing Your Intake

The only thing I would say about timing these teas is that you might want to avoid drinking black and green tea later in the day because they contain some caffeine [14].

While caffeine can help with weight loss, it could end up messing with your sleep cycles.

What you can do is drink green tea in the morning and then switch to hibiscus or Oolong tea in the afternoon.

Drinking black tea in the morning can also reduce your coffee intake and reduce the chances of getting jittery.

Taking Advantage Of Extracts

Different tea extracts

If you’re not a fan of drinking herbal tea, then you can still take advantage of it through supplements.

These are the most common extracts you’ll find in supplements that aim to get you to your weight loss goals faster:

  • Green tea extract
  • Pu Erh tea extract
  • White tea extract

Check the supplement labels or ask your local health food store if they have powdered or capsule tea extract.

Tea Brewing Techniques for Maximum Benefits

Here's a guide to brewing various teas to maximize their weight loss benefits.

  • Green Tea:
    • Water Temperature: 80-85°C (176-185°F). Overheating can make it bitter and destroy its delicate catechins.
    • Brewing Time: 2-3 minutes. This allows the release of catechins without over-extracting tannins.

Tip: Use loose leaves instead of tea bags for a richer infusion of antioxidants.

  • Black Tea:
    • Water Temperature: 90-95°C (194-203°F). Black tea requires hotter water for optimal extraction of flavors and polyphenols.
    • Brewing Time: 3-5 minutes. This ensures a robust flavor and the release of beneficial compounds.

Tip: Avoid adding milk or sugar, as they can diminish the weight loss benefits.

  • Oolong Tea
    • Water Temperature: 85-90°C (185-194°F). The right temperature is crucial for balancing its fruity flavor and weight loss properties.
    • Brewing Time: 3-5 minutes. Oolong should be steeped longer than green tea but less than black tea.

Tip: Oolong can be re-steeped several times, with each steeping releasing different flavors and compounds.

  • White Tea:
    • Water Temperature: 75-80°C (167-176°F). White tea is delicate and requires lower temperatures.
    • Brewing Time: 4-5 minutes. This allows the tea to release its subtle flavors and antioxidants.

Tip: Use fresh, purified water for brewing to preserve its delicate taste and benefits.

General tips for all teas:

  • Quality of water: Always use fresh and purified water. The quality of water can significantly affect the taste and health properties of the tea.
  • Quantity: Generally, use one teaspoon of tea leaves per cup. This can be adjusted based on personal preference and the type of tea.
  • Storage: Store tea leaves in a cool, dark place in an airtight container to preserve their efficacy and flavor.

Related: Does Drinking Hot Water Helps In Loosing Weight


Should You Drink Tea Every Day For Faster Weight Loss?

Yes, you should drink tea every day for faster weight loss. If you pick the right types of tea, you can increase fat oxidation and reduce your hunger cravings as well.

Can You Drink Too Much Fat-Burning Tea?

Yes, you can drink too much fat-burning tea. While they do have many health benefits, too much of a good thing can cause an upset stomach.

And because some teas contain caffeine, they can also make you feel jittery.


  1. https://www.webmd.com/diet/tea-and-weight-loss
  2. https://pubmed.ncbi.nlm.nih.gov/2333832/
  3. https://pubmed.ncbi.nlm.nih.gov/18006026/
  4. https://pubmed.ncbi.nlm.nih.gov/17557985/
  5. https://pubmed.ncbi.nlm.nih.gov/24889137/
  6. https://pubmed.ncbi.nlm.nih.gov/24399768/
  7. https://pubmed.ncbi.nlm.nih.gov/20722909/
  8. https://pubmed.ncbi.nlm.nih.gov/15640470/
  9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665023/
  10. https://time.com/collection/guide-to-weight-loss/4787027/ginger-body-fat-obesity/
  11. https://pubmed.ncbi.nlm.nih.gov/11694607/
  12. https://pubmed.ncbi.nlm.nih.gov/23489975/
  13. https://www.webmd.com/diet/hibiscus-tea-is-it-good-for-you
  14. https://www.bbcgoodfood.com/howto/guide/how-much-caffeine-tea
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About The Author

Christiana Mikesch, CPT
Senior Coach
Christiana Mikesch, CPT is a personal trainer and author with contributions to publications like the Chicago Tribune and Yahoo. She emphasizes a holistic approach to weight loss, combining an energy-fueling diet, goal-oriented workouts, and daily habits. Her approach avoids short-term goals and fosters a lifelong commitment to health and well-being.
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Dr. Kristy June Dayanan, BS, MD is an author with a BS degree from University of the Philippines and an MD from University of Perpetual Help System. Her ability to simplify medical science complexities and dietary supplement jargon for the average reader makes her a valued medical fact checker and reviewer.
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Dr. Harshi Dhingra, MBBS, MD is a published peer-reviewed author and renowned physician from India with over a decade of experience. With her MBBS from Bharati Vidyapeeth and an MD from Rajiv Gandhi University, she actively ensures the accuracy of online dietary supplement and medical information by reviewing and fact-checking health publications.
Learn more about our editorial policy

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