For some, it’s the first thing they think about in the morning; for others, it’s a helpful pick-me-up to get them through the rest of the day.
Whatever your preference, caffeine provides a shot of energy when you’re feeling low. In scientific terms, caffeine is known as a psychoactive stimulant.
Essentially, this means that caffeine almost instantly provides us with the means to become more energized and alert almost immediately.
However, did you know that caffeine and weight loss are also interconnected? Providing you with that of-so-necessary hit, while helping you achieve your fitness goals?
With this in mind, this article will provide you with everything you need to know about how caffeine causes weight loss. Let’s get straight into it!
What Is Caffeine?
A natural stimulant, caffeine can affect the central nervous system of our bodies.
It is usually found in cacao, coffee, and tea, making us feel more energetic, alert, and in some instances; more focused.
However, these can only be achieved so long as you don’t consume too much caffeine.
While small amounts of caffeine are great for stimulating our bodies and minds, too much can have the ability to over-stimulate us.
This could result in overactive minds, an increased heart rate, communicating in rapid-fire run-on sentences, and hand tremors.
Does Caffeine Increase Your Metabolism?
Since caffeine and weight loss are linked, you may be wondering whether caffeine can also improve your metabolism. Well, the short answer is yes!
However, to understand why we first need to understand the relationship between caffeine and your metabolism.
What Is Metabolism?
Essentially, metabolism is the operation of transforming food into energy, while removing the waste remaining.
Therefore, it can be understood that a “fast” metabolism converts food into energy relatively efficiently.
Although, there are a few factors that can influence your metabolisms such as activity levels and age.
As we age, we begin to see a reverse metabolic rate due to a lack of activity. As a result, we store more fat and process less energy.
Caffeine And Metabolism
Even when consumed in regular, everyday doses, caffeine from chocolate, coffee, and tea can provide your metabolism with a helpful boost.
A study looking into caffeine and metabolism, in both obese and healthy individuals, found that when patients were prescribed regular 100g doses of caffeine, their metabolism increased accordingly – with a metabolic rate of 3-11%.
This is the result of thermogenesis– the body’s proficiency in burning fat.
However, it’s important to remember that the balance between metabolism and caffeine is different for each individual and can be varied by several factors.
Although, evidence portrays that while the metabolic rate can increase for most individuals, fat loss from caffeine is more likely to happen in healthy, normal-weight individuals.
How To Properly Use Caffeine For Fat Loss?
Over recent years, caffeine has become the latest dieting trend.
Due to its thermogenic properties, metabolism-boosting, and appetite-controlling effects, caffeine is commonly linked to better weight management and increased weight loss in those who have already lost pounds.
Sadly, however, cutting fat and losing weight isn’t as easy as sipping on an iced latte throughout the day. Although, there are a few ways to effectively use caffeine as a weight loss aid.
Avoid Building Up Caffeine Tolerance
Regularly drinking caffeinated beverages builds up your overall tolerance to caffeine, undoing the relation between weight loss and caffeine.
Therefore, to keep your tolerance in check you may want to try caffeine cycling.
Try following a two-on, two-off method, whereby you pursue two weeks of caffeine intake, then followed by another two weeks of little to no caffeine. For the best result, try to keep diligent records as this will enable you to see if it’s working adequately.
Natural Vs. Supplemental Caffeine
Caffeine comes in a range of different sources, and with this also comes different levels of caffeine, as well as side effects.
Caffeine found in cacao, tea, and coffee is less likely to produce dehydration.
However, caffeine pills can. If you choose to go down the caffeine pill route, make sure to always have your water bottle on hand.
If you’re able to efficiently hydrate yourself throughout the day, then caffeine pills may be beneficial to you.
However, if you’re known to forget or don’t drink water regularly, then stick to a healthy tea.
Moderation Is Key
While caffeine can increase your metabolism, it isn’t necessarily the best way to do so. Caffeine alone doesn’t have the capabilities to allow you to effortlessly shed pounds.
Instead, you should also practice other healthy, metabolism-boosting habits that include eating protein, getting enough sleep, and drinking water.
Caffeine Recommendations
According to studies, caffeine enables your body to burn an extra 150 calories per day.
However, using caffeine as a dietary supplement healthily, you’ll need to understand how it can affect your body.
Depending on a number of different factors, caffeine tolerance can vary between individuals. Likewise, what your body recognizes as “too much” can also change over time.
The FDA recommends capping your caffeine consumption at approximately 400mg a day; this is around 4-5 cups of coffee.
Although, like most things, moderation is key. Below, you will find some common results from over-caffeinating.
- Jitters
- Insomnia
- Fast heart rate
- Anxiousness
- Headache
- Feelings of unhappiness (dysphoria)
- Nausea
Additionally, it’s important to get your caffeine from appropriate sources.
Instead of chugging Mountain Dew or gobbling down chocolate bars, look at revitalizing your caffeine intake from healthy sources.
Types Of Caffeine That Boost Weight Loss
- Green tea
- Yerba maté
- Coffee
- Semi-sweet chocolate
- Caffeine pills
Final Thoughts
A stimulant, a metabolism-booster, and a medicine, there are so many wonders to caffeine other than the first thing you reach for in the morning!
Hopefully, this guide has provided you with a better understanding of the relationship between caffeine and weight loss.
