Start with Your Diet

If you're on a mission to lose weight, you're probably looking for ways to make adjustments to your routine. One place to start is your diet, including your coffee-drinking habit. So, how much coffee should you drink daily for weight loss? We've got you covered.

The Science Behind It

According to a study conducted by researchers at the Harvard T.H. Chan School of Public Health, drinking four cups of coffee daily could lower your body fat by around 4%. The study followed 126 overweight adults over 24 weeks, comparing the effects of a placebo beverage similar to coffee and plain coffee. The results showed that four cups of coffee per day are linked to "modest" body fat loss.

The Magic Number

The Nutrition Twins®, Tammy Lakatos Shames, RD, CDN, CFT, and Lyssie Lakatos, RD, CDN, CFT, recommend consuming around 200 to 400 mg of caffeine each day for weight loss, depending on your body size. This roughly translates to two to five cups of coffee. Just remember to consider the strength of your cups!

Watch Out for Additions

Adding cream, whole milk, or sugar to your coffee can easily offset the calories burned from the coffee itself. In fact, a recent study published in Clinical Nutrition found that adding just a teaspoon of sugar to your daily cup of coffee can negate the weight-loss benefits.

The Benefits of Coffee

There are several ways that coffee can aid in your weight-loss efforts. First, coffee contains caffeine, which has thermogenic effects and can speed up your metabolism, helping you burn more calories. It can also curb your appetite and reduce hunger. Research shows that drinking coffee before a meal can lead to consuming fewer calories at that meal, even if you have the coffee up to four hours beforehand. Additionally, coffee contains chlorogenic acid, which has been shown to increase fat burning and slow the absorption of carbohydrates.

Final Thoughts

Coffee can be a valuable addition to your weight-loss journey. Just make sure to avoid sugary syrups, artificial sweeteners, and sweetened creamers, as they can quickly turn your drink into a high-calorie treat. So, enjoy your cup of joe and make the most of its potential benefits!