Coffee is easily one of the most popular beverages in the world, with countless millions of us across the globe enjoying multiple cups of this warm black nectar every day.
Caffeine, the main stimulant compound in coffee, is perhaps the most commonly used and socially sanctioned drug in existence. Who can say they don’t rely on this effective pick me up to get through the day from time to time?
I’m willing to bet that just about all of you reading this article are coffee drinkers. But, did you know that not only can coffee be used as an energy booster, it can also be used as an effective tool within your overall weight loss program?
- Does coffee help lose weight?
- How Much Coffee (and When) Should You Drink to Lose Weight?
- Should You Depend on Coffee Only to Lose Weight?
- Potential Side Effects of Drinking Coffee
- Things You Should Avoid
- Tips to Make Drinking Coffee More Effective for Weight Loss
Does coffee help lose weight?
The main compound in coffee that is responsible for keeping you alert and focused is caffeine.
Caffeine stimulates the human nervous system in a number of ways, while also boosting the body’s metabolic rate. What this essentially means is that caffeine can help you to boost your metabolism and burn more calories on a daily basis even at rest.
According to a 2016 study published in the European Journal of Clinical Nutrition, researchers found that those who manage to keep off the weight they had lost consume significantly more cups of coffee on a daily basis when compared with the subjects from the general population sample. This study was based on a small sample size of roughly 500 individuals who kept off their weight loss in comparison to nearly 2,100 individuals from the general public that met certain criteria for this study.
The Mayo Clinic further reinforces these findings while also discussing the appetite suppressing qualities of caffeine. Drinking coffee on a regular basis can do a lot to suppress your appetite, meaning that you will feel less hungry throughout the day and will be far less likely to indulge on food. Combine this aspect with a boost to your metabolic rate, and you have yourself a recipe for fat loss success.
How Much Coffee (and When) Should You Drink to Lose Weight?
By now, you should hopefully be convinced that there is definitely some credibility in the claim that coffee (particularly caffeine) can help you to lose weight.
But exactly how much coffee should you drink to lose weight, and when is the best time to consume caffeine for maximum results?
How much coffee for weight loss
MayoClinic.org states that 400 mg of caffeine per day is the maximum recommended intake for “most healthy adults.” However, that doesn’t necessarily mean that you should push the upper recommended limits and that limit doesn’t necessarily apply to everyone.
Since we’re all created differently, and we have different levels of tolerance for caffeine, the exact amount of coffee you should drink is a difficult question to answer. Some people can consume several cups of strong black coffee per day with little effect while others are bouncing off of the walls after just a single cup and need to switch to decaffeinated. .
With this in mind, if you are a beginner or have a low tolerance level for caffeine then we recommend starting off on the lower end of the spectrum so that you can assess your tolerance, especially if you are not a regular coffee drinker and aren’t too sure how your body reacts to caffeine.
A medium cup of coffee will typically contain around 50 – 100mg of caffeine, so we recommend starting off with one of these per day while gradually increasing depending on how you feel.
If you find yourself feeling anxious and jittery with an uncomfortably elevated heart rate then you might want to consider backing off, but if you experience no ill effects then consider adding an additional serving until you are satisfied with the results.
When to Drink Coffee
As for when you should be drinking coffee, this really depends on the person. For some, drinking it first thing in the morning can provide an energy boost that will help you to smash out an early morning working and burn off that fat.
Another option would be to drink coffee before your lunch meal. This will help to feel more satiated (full), so that you won’t eat as big of a meal. It’s like a natural appetite suppressant and energy booster all in one.
Now that we’ve mentioned when you should drink coffee to lose weight, we must also point out when you shouldn’t drink coffee in effort to drop those extra pounds. It’s best to avoid drinking coffee within 3 – 6 hours of bedtime.
Stimulants like this can affect your ability to sleep and ultimately wreak havoc on your sleep schedule, so be sure to keep your coffee consumption to the earlier parts of the day.
Should You Depend on Coffee Only to Lose Weight?
No one is going to tell you that coffee is the magic bullet for fat loss and that you should rely solely on it to shed that excess weight… Not unless they are trying to sell you caffeine pills of course! Coffee should not be the only thing you use to lose weight.
Caffeine (in coffee) is a tool that should be used in conjunction with regular exercise and a healthy diet that is proportionate to your current body weight and fat loss goals. These are things that will be personal to each individual but exercise and healthy eating are the two fundamental pillars of weight loss; anything else such as coffee is a bonus.
Potential Side Effects of Drinking Coffee
The most obvious and common side-effect of drinking too much coffee or consuming too much caffeine from other sources is a sense of anxiety or a case of “the jitters”. Caffeine is a stimulant after all, so it will elevate your heart rate and should be treated with respect, especially if you have ever suffered from high blood pressure or other forms of cardiovascular disease.
One thing that many people seem to overlook is the fact that caffeine is an addictive substance, and one that you will develop a tolerance to if you abuse it. Just like any drug, you will experience withdrawal effects such as headaches and irregular moods if you drink too much coffee for too long and then drop suddenly. Pay close attention to how much coffee you are drinking on a daily basis because it is very habit forming and can be difficult to give up once addiction sets in.
If you feel that consuming too much caffeine may be an issue for you, don’t worry because we have a safe alternative to ease your mind. Supplements like Green Coffee Bean Pure are fantastic options to boost your metabolism, increase your energy and shed unwanted weight without the high consumption of caffeine.
This Green Coffee Supplement is created from unroasted coffee beans and it contains 20% CGA (chlorogenic acid). CGA has created a buzz over the years as a natural way to reduce blood sugar levels. Most importantly, Green Coffee Bean Pure has less than 2% caffeine in each capsule, which means you won’t experience and jitters while on this supplement or withdrawal symptoms if you stop taking this product.
Things You Should Avoid
Given what we have discussed about coffee being addictive, the main thing that you should avoid is consuming too much of it for too long. Another thing that you should bear in mind is that caffeine can be consumed from a number of different sources besides coffee. Other common items that have caffeine are various teas, energy drinks, soda and even dark chocolate.
If you are already drinking multiple cups of coffee each day then take a look at the other beverages and food you are eating and ask yourself whether they may be contributing to an excessive intake of caffeine.
Those of you who are serious about your fitness may also be using pre-workout supplements before hitting the gym. If this is the case, then you should be aware that many of these products can be in excess of 300 mg of caffeine per serving! This can make it very easy for someone to quickly consume too much caffeine.
Tips to Make Drinking Coffee More Effective for Weight Loss
Now that we’ve laid out how and what coffee can do for you, check out the following actionable tips that you can take to make drinking coffee a more effective tool in your weight loss arsenal:
- Drink coffee in the morning to get that energy boost, especially if you work out first thing in the morning. This will increase your morning efforts and help burn off more calories.
- A few cups of coffee in the morning can also prevent you from eating a large breakfast and skipping other meals throughout the day, which actually slows down your metabolism.
- Don’t drink coffee 3-6 hours before your bedtime. Depending on your sensitivity to caffeine, drinking coffee too close to bedtime will prevent you from getting a good night sleep. If this becomes a habit, you could begin experiencing sleep deprivation and that’s counterproductive to weight loss. In fact, according to the University of California’s com, sleep deprivation can actually lead to gaining weight as it affects your eating behavior which includes what you eat and when you eat.
- Make to incorporate coffee into a well-rounded healthy lifestyle involving plenty of varied exercise and a diet rich in nutritious foods.
Coffee is not a standalone cure or magic pill for weight management. Coffee can be used as an effective tool in addition to proper physical training and eating.