5 Types of Tea That May Help With Weight Loss
Weight ManagementWeight Loss

5 Types of Tea That May Help With Weight Loss

By
Updated on March 12, 2026
by

Next up video playing in 10 seconds

5 Types of Tea That May Help With Weight Loss

Tea is good for many things, including a cold night, a sore throat, and a coffee alternative. Now you can add weight loss to the list!

If you’re a tea drinker, you probably already know tea has health benefits. “Tea has medicinal properties, and it is the second-most-consumed beverage in the world,” says Vicki Shanta Retelny, RDN, who is based in Chicago.

But can tea help you lose weight? The evidence for tea’s effects on weight loss hasn’t always been clear.

Here’s what scientists know — and don’t know — about the effect of tea on body weight.

How Drinking Tea May Help With Weight Loss

If your beverages are typically high-calorie, swapping in tea may lead to weight loss. For example, trading a sugar-laden mocha for a zero-calorie tea at the coffee shop can easily save you a few hundred calories, notes Sarah Koszyk, RDN, the San Francisco–based author of 365 Snacks for Every Day of the Year.

Research suggests that tea may also play a direct role in weight loss. “Teas contain catechins, which can increase metabolism by stimulating the body to break fats down more quickly and burn more calories,” Koszyk says.

Catechins are a type of plant compound with powerful antioxidant properties found in many varieties of tea. Green tea is especially rich in four catechins: epicatechin (EC), epigallocatechin (EGC), epicatechin gallate (ECG), and epigallocatechin gallate (EGCG); EGCG is thought to contribute most to the many health benefits of tea.

Differences in the way tea is processed can affect its nutritional composition, which means certain types may be better suited for weight loss than others.

1

Green Tea

Green tea

Most conversations about tea and weight loss tend to start with green tea — and for good reason. Of all the teas, this mild, bittersweet variety has the most research to back up its potential weight loss benefits.

For example, one study found that consumption of green tea is associated with a reduced risk of abdominal obesity in women. The study reported that the ingredients of green tea, including EGCG, caffeine, and methylxanthine, have been shown to promote fatty acid oxidation and inhibit fatty synthesis — reducing the risk of abdominal obesity.

 The calorie-burning effects of green tea may stem from the combined effects of EGCG and caffeine, which appear to work synergistically: “Studies have reported that caffeine must be present with EGCG to aid in weight loss because a stimulated nervous system is needed for optimal results,” Koszyk says. A review of research published in 2017 found that green tea was only effective for weight loss when it was combined with 80 to 300 milligrams (mg) of caffeine per day.

Moreover, the EGCG and caffeine in green tea may target fat cells in particular. A recent study review concluded that while green tea extract supplementation had no significant effects on the two appetite-regulating hormones, leptin and ghrelin, it did help reduce body fat percentage and BMI.

 EGCG can inhibit fat cell development, so the body doesn’t form new fat cells,” Koszyk says. However, more research is needed to determine the actual effects of green tea on weight loss.
Green tea, which contains vitamin K, may also interact with blood-thinner medications like warfarin (Coumadin). If you take a blood thinner or any type of medicine, you should talk with your healthcare provider before using green tea supplements.

2

Black Tea

Black tea
After they’re harvested, black tea leaves undergo an extensive oxidation process — soaking up the surrounding air — that is longer than other teas. Experts believe this oxidation may give black tea some different benefits than green tea (which receives no oxidation).

This oxidation also intensifies the flavor, making black tea one of the boldest varieties on the market.
Prolonged oxidation, which is commonly referred to as “fermentation,” also changes the makeup of polyphenols, or plant compounds, in black tea. These polyphenols form when black tea leaves are oxidized, and they may offer weight loss benefits. Retelny says that the polyphenols in black tea may work by lowering calorie intake and decreasing the absorption of fats and carbs. One older study found that consuming a mixture of black, green, and mulberry tea extract caused malabsorption of carbohydrate among a small group of healthy subjects. Researchers suggested that the effects were due in part to the theaflavin content of black tea, which inhibits α-amylase, a digestive enzyme. However, they noted that further research was needed to determine whether the tea extract would be beneficial in the treatment of obesity.

The polyphenols in black tea may also alter gut bacteria in a way that combats obesity. In another study, researchers fed a group of obese mice a high-fat, high-sugar diet and supplemented it with black tea extract. After four weeks, these animals dropped to the same weight as a group of obese mice that were fed a low-fat diet. When researchers took samples from the animals’ intestines, they found that the black tea group had fewer gut bacteria associated with obesity and more bacteria related to lean tissue. The results are far from conclusive, though. More research is needed to see if these effects hold true for humans.

Next up video playing in 10 seconds

5 Types of Tea That May Support Your Immune System

You are what you eat! Or drink? Tea’s benefits extend far beyond a cozy night on the couch.
3

Oolong Tea

Oolong tea

This partially oxidized tea is a popular pick with a bolder flavor than green tea, yet one that is milder than black tea.

Oolong contains a mixture of polyphenols that give green and black teas their claim to fame: catechins (green tea) and theaflavins (black tea). Like these other tea varieties, oolong also provides caffeine and may promote weight loss.

One small study found that drinking just two cups of oolong tea per day can help you burn fat while you are sleeping by boosting your nighttime metabolism. Researchers found that oolong tea, which contains caffeine, increased fat breakdown by about 20 percent. However, this study included just 12 males at healthy weight for a duration of just two weeks. Researchers noted that further study would be necessary to determine whether these effects translate into actual body fat loss over a prolonged period.

The fat-burning effects of oolong tea may lead directly to weight loss by aiding lipid metabolism, some researchers theorize. For example, one older study found that drinking four cups of oolong tea per day helped adults who were overweight or obese lose weight. In fact, roughly 70 percent of the subjects with severe obesity (those with a body mass index higher than 35) lost more than 2.2 pounds (lb) by the end of six weeks, and 22 percent lost more than 6 lb.

But while some studies show promise, more research is needed to determine if and how oolong tea helps with weight loss, Koszyk notes.

4

White Tea

White tea

White tea is the least processed of all the teas, which accounts for its light, delicate flavor. The minimal processing also means white tea holds onto a high amount of anti-inflammatory antioxidants and fat-burning EGCG, making it another potentially beneficial brew for trimming weight.

“White tea has been suggested to help speed up the breakdown of fat cells and block the formation of new ones, so it can potentially offer weight loss benefits,” Koszyk says.

For example, one study showed that consuming white tea led to a significant decrease in body weight, waist circumference, and BMI parameters among a group of study participants who also followed a diet and exercise program. In addition, the researchers found that drinking white tea can have a positive effect on lipid profiles, inflammatory biomarkers, and hormone and enzyme levels.

Next up video playing in 10 seconds

Matcha Two Ways: Latte and Tea

Former Everyday Health staff nutritionist Kelly Kennedy, RDN, shows you how to use matcha to make tea and a latte.
5

Hibiscus Tea

Hibiscus tea
This tart, tangy tea, harvested from hibiscus leaves, has been shown to help lower blood pressure and cholesterol, Retelny says. It contains anthocyanins, which are generally believed to be responsible for the tea’s blood pressure–lowering effects as well as a myriad of flavonoids and glycosides. One older study review of animal and human studies, for instance, suggests that hibiscus extract shows promise in the treatment of high blood pressure and high cholesterol, though the authors say more research is needed before recommendations can be made.

It may also help you keep your weight at a healthier level. In one older study, adults who were overweight or obese who took a hibiscus extract for 12 weeks had reduced body weight, body mass index, body fat, and hip-to-waist ratio compared with a control group. The researchers attributed those perks to the plant compounds in the hibiscus extract.

Unfortunately, current research is limited to hibiscus extract. More research with liquid tea is needed before scientists can make any conclusions about its effectiveness for weight loss.

“There is no magic elixir for weight loss,” Koszyk says. “Drinking tea can help improve hydration and increase metabolism, but for sustainable weight management, you need to make dietary and lifestyle changes.”

Robust Research on Tea and Weight Loss Is Lacking

Many studies look at the effects of tea in capsule or tablet form, which may provide study participants with a more concentrated dose of plant compounds like EGCG than a typical bag of tea would. Other studies don’t use humans, and if they do, the population sizes are on the smaller side. These are major limitations, so more large studies in humans using brewed tea are needed before scientists understand and can better determine any potential weight loss benefits for people.

Regardless, health experts agree that plain, unsweetened brewed tea is generally healthy. Go ahead and prepare that cup.

EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Zhang Z et al. Research Progress on the Lipid-Lowering and Weight Loss Effects of Tea and the Mechanism of Its Functional Components. The Journal of Nutritional Biochemistry. February 2023.
  2. Luo Q et al. Biological Potential and Mechanisms of Tea’s Bioactive Compounds: An Updated Review. Journal of Advanced Research. December 5, 2023.
  3. Kwak J et al. Association Between Green Tea Consumption and Abdominal Obesity Risk in Middle-Aged Korean Population: Findings From the Korean Genome and Epidemiology Study. International Journal of Environmental Research and Public Health. February 26, 2022.
  4. Vázquez Cisneros LC et al. Effects of Green Tea and Its Epigallocatechin (EGCG) Content on Body Weight and Fat Mass in Humans: A Systematic Review. Nutricion Hospitalaria. June 5, 2017.
  5. Asbaghi O et al. The Effects of Green Tea Extract Supplementation on Body Composition, Obesity-Related Hormones and Oxidative Stress Markers: A Grade-Assessed Systematic Review and Dose-Response Meta-Analysis of Randomised Controlled Trials. British Journal of Nutrition. 2024.
  6. What to Avoid When Taking a Blood Thinner. Cleveland Clinic. March 19, 2024.
  7. 6 Health Benefits of Drinking Black Tea. UCLA Health. November 14, 2022.
  8. Zhong L et al. An Extract of Black, Green, and Mulberry Teas Causes Malabsorption of Carbohydrate but Not of Triacylglycerol in Healthy Volunteers. The American Journal of Clinical Nutrition. December 2006.
  9. Henning SM et al. Decaffeinated Green and Black Tea Polyphenols Decrease Weight Gain and Alter Microbiome Populations and Function in Diet-Induced Obese Mice. European Journal of Nutrition. December 2018.
  10. Zhang S et al. Subacute Ingestion of Caffeine and Oolong Tea Increases Fat Oxidation Without Affecting Energy Expenditure and Sleep Architecture: A Randomized, Placebo-Controlled, Double-Blinded Cross-Over Trial. Nutrients. November 27, 2020.
  11. He RR et al. Beneficial Effects of Oolong Tea Consumption on Diet-Induced Overweight and Obese Subjects. Chinese Journal of Integrative Medicine. February 2009.
  12. Akyildiz K et al. White Tea Consumption Alleviates Anthropometric and Metabolic Parameters in Obese Patients. Medicina. September 25, 2024.
  13. Hopkins AL et al. Hibiscus Sabdariffa L. in the Treatment of Hypertension and Hyperlipidemia: A Comprehensive Review of Animal and Human Studies. Fitoterapia. March 2013.
  14. Chang HC et al. Hibiscus Sabdariffa Extract inhibits Obesity and Fat Accumulation, and Improves Liver Steatosis in Humans. Food & Function. April 2014.
Meet Our Experts
See Our Editorial PolicyMeet Our Health Expert Network
Lynn Griger photo

Lynn Grieger, RDN, CDCES

Medical Reviewer

Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988. 

Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.

See full bio
Bedosky-bio

Lauren Bedosky

Author
Lauren Bedosky is an experienced health and fitness writer. She regularly contributes to top websites and publications like Men's Health, Women's Health, MyFitnessPal, SilverSneakers, Runner's World, Experience Life, Prevention, AARP, Blue Cross and Blue Shield, UnitedHealthcare, Livestrong, Fitness, Shape, Family Circle, Healthline, Self, Redbook, and Women's Running.

When she's not writing about health and fitness — her favorite topics being anything related to running and strength training — she's reading up on the latest and greatest news in the field and working on her own health goals.
See full bio
See Our Editorial PolicyMeet Our Health Expert Network