Can I lose weight just drinking coffee?
Coffee is one of the most popular beverages in the world. Many people drink coffee daily as part of their morning routine. With rising rates of obesity, there has been interest in whether drinking coffee can help with weight loss. This article explores the evidence on coffee and weight loss.
How does coffee affect weight loss?
There are several ways that drinking coffee may support weight loss:
- Boosts metabolism – The caffeine in coffee can give your metabolism a temporary boost. This effect may help the body burn slightly more calories.
- Suppresses appetite – Coffee contains chlorogenic acid, which may help reduce hunger. The caffeine in coffee can also suppress appetite for a short time.
- Increases fat burning – Caffeine may promote the breakdown of fat and release fat from tissues. However, the effect is small.
- Improves exercise performance – Caffeine can improve physical endurance during exercise. This may help you burn more calories during a workout.
Additionally, replacing high-calorie beverages like juice or soda with black coffee can reduce daily calorie intake, supporting weight loss.
Does drinking coffee lead to weight loss?
Several studies have specifically examined the effect of coffee on weight loss:
- A review of three studies found that overweight adults who drank coffee had a 3–4% lower risk of becoming obese over 12–24 weeks compared to non-coffee drinkers.
- In a 6-month study in 336 overweight and obese people, those who drank coffee had more significant reductions in weight and adipose fat compared to the control group.
- One study found that obese women who consumed more caffeine lost more weight and had greater reductions in visceral fat over 12 weeks compared to women who consumed less caffeine.
The appetite and metabolism-boosting effects of caffeine likely contribute to these findings. However, the amount of coffee needed to achieve weight loss varies between studies.
| Study | Coffee intake | Weight loss |
|---|---|---|
| Study 1 | 4 cups/day | 7% greater weight loss |
| Study 2 | 3 cups/day | 3.4 lb (1.5 kg) greater weight loss |
| Study 3 | Over 450 mg caffeine/day | More abdominal fat loss |
Based on the current evidence, 3-4 cups of coffee per day may support modest weight loss over several weeks or months.
Coffee and long-term weight control
Few studies have examined the effects of coffee on weight beyond 3–6 months. However, some observational studies found that regular coffee drinkers have lower likelihood of obesity and type 2 diabetes over the long term.
In three large studies, drinking 4 or more cups of coffee per day was associated with 20–30% lower risk of obesity or type 2 diabetes over 18–24 years compared to drinking less than 2 cups per day.
Additionally, a review of 29 studies found people who drank 4 or more cups of coffee per day had a 29% lower risk of type 2 diabetes than those who drank less than 2 cups per day.
Therefore, moderate coffee intake may support long-term weight maintenance. The appetite-suppressing effects of coffee likely persist with continued use, as the body does not develop a strong tolerance to caffeine.
Downsides of relying on coffee for weight loss
While the research is promising, there are some downsides to relying solely on coffee for weight control:
- Caffeine tolerance – The body adapts to consistent caffeine intake, reducing its effects over time.
- Poor sleep – Caffeine can disrupt sleep if consumed late in the day. Poor sleep is linked to increased hunger and weight gain.
- Gastrointestinal issues – Excess coffee can cause acid reflux, nausea, and diarrhea in some people.
- Inadequate nutrition – Weight loss also requires a healthy diet. Coffee in place of meals provides little nutritional value.
- Fluid loss – Caffeine has a mild diuretic effect, meaning it increases urine production. This can lead to fluid loss.
- Added calories – Many coffee drinks are high in calories from cream, sugar, flavored syrups, etc.
For these reasons, solely drinking coffee is not likely an effective long-term weight loss strategy for most people.
Healthy ways to drink coffee for weight loss
Here are some tips for drinking coffee as part of a healthy weight loss diet:
- Choose black coffee or coffee with a small amount of milk/cream.
- Avoid additional high-calorie ingredients like syrups, whipped cream, and sweeteners.
- Stick to 3-4 moderate-sized cups per day.
- Wait to add any sweeteners until after your coffee has cooled slightly.
- Drink coffee 20-30 minutes before eating a meal.
- Combine coffee with a healthy weight loss diet and regular exercise.
The bottom line
Based on the research, drinking coffee may support temporary weight loss when combined with a calorie-controlled diet and exercise. However, coffee is not a magic bullet for weight loss.
To lose weight sustainably, you need to focus on long-term diet and lifestyle changes like cutting calories, eating whole foods, and increasing physical activity. Drinking a few cups of black coffee per day may provide a modest metabolism and appetite-suppressing boost to support your weight loss efforts.
