Does Drinking Herbal Tea Actually Help You Lose Weight?
Lately, this question has been on everyone’s mind: “Do herbal teas really help you lose weight?” The answer to this question is not an absolute yes or no. In herbal teas, certain compounds, such as green tea catechins or EGCG, have been shown in some studies to slightly increase the body’s metabolism, enhance fat burning, or even prevent overeating.
However, comprehensive analyses and open randomized studies indicate that the effects of these are usually small and short-term, but they definitely help along the weight-loss journey.
In this article, we’ll explore popular herbal teas, how to brew them, and when to drink them to maximize their weight-loss potential.
Best Herbal Teas to Lose Weight (Cheatsheet)
Before exploring the 6 best herbal teas that help you lose weight in detail, let’s take a look at all of them in a handy cheatsheet below. This cheatsheet helps you along your journey to lose weight, get fitter, and become healthier.
| Herbal Tea | How to Brew | When to Drink |
|---|---|---|
| Green Tea | 1 teaspoon of dried leaves in hot water for 2-3 minutes | morning on an empty stomach or before exercise |
| Yerba Maté | 1 teaspoon of dried leaves in hot water for 5-10 minutes | After a meal or when you feel hungry |
| Peppermint Tea | 1 teaspoon of dried or a few fresh leaves in boiling water for 5-7 minutes | After meals or when you feel like snacking |
| Ginger Tea | A few slices of ginger in boiling water for 10 minutes Add lemon juice to taste after brewing | In the morning or before exercise |
| Dandelion Tea | 1 dried dandelion root or flower in boiling water for 8-10 minutes | In the afternoon, after a meal, or if you feel bloated |
| Oolong Tea | 1 teaspoon of dried leaves in hot water for 3-5 minutes | Between meals as a snack |
#1 Green Tea
Green tea is full of catechins such as EGCG and a little caffeine, which increase the body’s metabolism and increase fat burning and thermogenesis.
How to brew? Hot water (80-85 degrees), one teaspoon of tea leaves, let it brew for 2-3 minutes, not boiling water.
When to drink? Either in the morning on an empty stomach or before exercise, because its caffeine also increases energy and fat burning.
#2 Yerba Maté
A study in mice shows that taking yerba mate increased GLP-1 (a satiety hormone) and reduced appetite. The effects on weight were relatively small, but promising.
How to brew? Steep the leaves in hot (not boiling) water, like green tea—usually for 5–10 minutes.
When to drink? After a meal or when you feel hungry, it helps you feel full faster.
#3 Peppermint Tea
Research shows that peppermint tea relaxes the muscles of the digestive tract, reducing bloating and cravings.
How to brew? Steep fresh or dried peppermint leaves in boiling water for 5–7 minutes.
When to drink? After meals or when you feel like snacking, to reduce the urge to overeat and binge eat.
#4 Ginger Tea
Ginger is thermogenic, which means it burns a few more calories and increases your metabolism.
How to make? Steep a few slices of fresh ginger in boiling water for 10 minutes, adding a squeeze of lemon if you like.
When to drink? In the morning or before exercise to kick-start your metabolism.
#5 Dandelion Tea
Dandelion is a diuretic, meaning it removes excess water from the body, reducing bloating and giving a feeling of lightness.
How to brew? Steep dried dandelion root or flowers in boiling water for 8–10 minutes.
When to drink? In the afternoon, when you are fuller or feel bloated, it increases water movement.
#6 Oolong Tea
Some believe that oolong tea helps with weight loss in very small amounts, but it does help.
How to brew? Hot water (85–90 degrees), steep oolong leaves for 3–5 minutes.
When to drink? Between meals, acts as a snack substitute and may help prevent overeating.
How to Get the Most Out of Herbal Teas?
Herbal teas are not just a tasty drink, but for some people, including myself, they are part of a healthy lifestyle. To get the best results, here are a few simple but important tips:
- Consistency is more important than intensity: This means that if you drink a cup or two every day, it is better to drink a lot one day and then stop.
- Drink plenty of water: Remember that a large part of the feeling of lightness after a herbal tea is due to the warm water you drink. So don’t forget to drink water throughout the day.
- Take the time to drink it seriously: The best time to drink green tea or ginger is in the morning or before a workout, while mint or dandelion tea is great after a meal or in the evening.
- No sugar and sweeteners: Adding too much sugar or honey will destroy the entire weight loss effect.
These small but important tips will help you not only enjoy drinking herbal teas, but also maximize their benefits for weight loss.
Precautions
Although herbal teas seem natural and harmless, they are not always without risk. For example, excessive consumption of green tea causes insomnia, heart palpitations, or even stomach irritation due to caffeine. Dandelion tea may interfere with people with kidney problems due to its diuretic properties, or ginger, if too concentrated, causes heartburn or blood thinning, and even mint, despite all the benefits we all know, aggravates gastroesophageal reflux in some people.
Therefore, before you include a tea in your daily routine and in large quantities, it is best to first consider your physical condition and the medications you are taking. If you have an underlying disease or are taking medication, it is wise to consult a doctor or nutritionist before consumption.
Conclusion
Ultimately, herbal teas like green tea, yerba mate, peppermint, ginger, dandelion, and oolong are of little help in weight loss. They either boost your metabolism a bit, improve your sense of fullness and digestion, or reduce bloating and excess water in your body. But don’t expect to lose a lot of weight just by drinking them. The truth is that scientific evidence suggests that the effects of such teas are usually minor, temporary, and need to be combined with a healthy diet, exercise, and good sleep.
So if you’re thinking about trying these teas, be calm and aware. Regardless of how you make them, when you drink them, and without the help of diet and exercise, they’re more like a light reward or a feel-good factor than a miracle weight loss solution. Along with these drinks, enjoy a healthy and real life!
