8 Teas That May Support Weight Loss and Reduce Belly Fat

Some teas, like green, black, peppermint, and oolong, may support weight loss thanks to antioxidants that boost metabolism and aid digestion. People who regularly drink hot tea might have lower waist sizes and body mass index (BMI), but other lifestyle habits also play a role.

1. Green Tea

Green tea is a rich source of catechins, antioxidants that help break down fat in the body. Studies show that consuming green tea extract can boost metabolic rate and the fat-burning process, particularly belly fat.

Green tea naturally contains caffeine, which enhances metabolism and the body’s use of fat as energy.

2. Black Tea

Black tea contains polyphenols, plant compounds that may be more effective at preventing obesity than the ones found in green tea.

The tea undergoes a fermentation process that boosts the levels of flavonoids (another type of antioxidant) that may contribute to weight loss and fat burning by increasing metabolism.

Additionally, black tea typically contains more caffeine than other types of tea, which can contribute to weight loss via increased energy expenditure.

3. Ginger Tea

Sipping ginger tea supports weight loss by boosting the body’s metabolic rate and increasing calories burned. What’s more, regularly consuming ginger supplements can help lower overall body weight.

Ginger also encourages healthy digestion by supporting gastrointestinal (GI) motility, the rate at which food passes through your GI tract. Drinking ginger tea before or during mealtime may protect against digestive issues like heartburn and indigestion. Ginger supplements reduce symptoms of indigestion, such as:

• Belching
• Bloating
• Nausea
• Stomach pain

4. Hibiscus Tea

Plant compounds (anthocyanins) found in hibiscus may limit the amount of carbohydrates absorbed by the body. This could reduce the number of calories consumed from sugary or starch-filled foods.

Research has found that taking hibiscus extract helped decrease fat buildup in the body. However, experts note high doses of hibiscus are needed to see substantial weight loss results.

5. Peppermint Tea

The antioxidants and menthol in peppermint tea support digestive health by relieving muscle spasms in the GI tract, easing stomach pain, and improving digestion.

Since peppermint can also reduce bloating, you may notice a temporarily flatter belly after sipping on this tea, which could help motivate other weight management habits.

6. Oolong Tea

Some research shows that drinking oolong tea for two weeks accelerated fat oxidation, which is how the body breaks down fatty acids for energy production.

Another study found that oolong tea consumption may also support weight loss by lowering blood sugar and insulin levels.

7. White Tea

High in antioxidants, white tea may help support weight management. Initial studies suggest regularly drinking white tea could help prevent obesity and support weight loss efforts.

While more evidence is needed, preliminary research shows that white tea may contribute to weight loss in people with obesity by positively influencing blood cholesterol levels, inflammation, and hormone imbalances.

8. Rooibos Tea

Researchers are just beginning to learn about rooibos tea’s health benefits as a caffeine-free option. The polyphenols and flavonoids, such as aspalathin, found in rooibos tea, may help regulate blood sugar levels and potentially decrease body fat.

Additionally, this herbal tea has a naturally sweet flavor, which makes it a good alternative for sugary drinks that can contribute to weight gain.

A Word From Verywell

Tea is also known for its high levels of antioxidants, which can help boost immune function and reduce inflammation. Certain teas, such as green tea, are linked to numerous benefits, such as reduced risk of heart disease and diabetes.

How Much Tea Should You Drink for Weight Loss?

Expert guidance on how much tea to drink for potential weight loss is lacking. However, the following amounts were used in research studies:

• In one review, consuming three to four cups of green tea daily contributed to weight reduction.
• Another study found that drinking four or more cups of green tea daily reduced the risk of developing belly fat by 44%.
• Other evidence suggests that drinking three cups of black tea daily increases antioxidant levels, which could contribute to weight management benefits.

While regularly drinking tea is generally considered safe for most healthy adults, it’s good practice to check with a healthcare provider for individualized recommendations, particularly if:

• Your tea of choice contains caffeine.
• You have an underlying health condition.
• You are taking medications.