Based on current evidence, green tea can slightly support weight loss, but it is not a standalone solution. Its natural catechins and caffeine have thermogenic effects that may help the body burn a bit more energy throughout the day.
Studies suggest green tea can increase daily energy expenditure by around 4 percent. This means it may help with fat burning when combined with a balanced diet and regular physical activity. It also has mild diuretic effects, which can help reduce bloating, but this should not be confused with true fat loss.
How and when you drink green tea matters. It is best consumed between meals, not on an empty stomach and not with food, since caffeine can interfere with nutrient absorption. Most adults should limit intake to 2 to 4 cups per day, and fewer if sensitive to caffeine or if they have high blood pressure.
A simple way to prepare it is to steep 1 teaspoon of green tea leaves in hot (not boiling), water for 5 to 10 minutes, then strain and drink right away. Green tea is not recommended for pregnant or breastfeeding women or for people with certain medical conditions. If you have health concerns or take regular medication, talk to a doctor or registered dietitian before using green tea for weight loss.