Coffee, lemon, and hot water are taking over social media, but not in the way you might think. This unlikely combination is becoming a popular weight-loss trend. The coffee-lemon-hot water combo is often touted as a metabolism-boosting, fat-burning drink. Some say it can even help you lose weight without changing your diet or exercise habits. So, what’s the truth behind this trend? Can coffee, lemon, and hot water really help you lose weight? Let’s take a closer look.
Coffee And Weight Loss: The Science
Coffee is a popular weight-loss aid for a few reasons:
- It contains caffeine. Caffeine is a common weight-loss supplement. It is thought to help you burn more calories and boost your metabolism (4).
- It’s an appetite suppressant. Coffee may help reduce hunger and make you feel fuller for longer.
- It contains antioxidants. Coffee is a good source of antioxidants, such as chlorogenic acid. These substances can help protect your cells and may reduce inflammation (3).
So, some science supports the claim that coffee can help with weight loss.
But what about lemon and hot water?
Lemon Water For Weight Loss: The Science
Lemons are a great source of vitamin C and flavonoids, both of which act as powerful antioxidants. These nutrients serve various health purposes, such as reducing inflammation and supporting immunity (1).
Water, on the other hand, is a good source of hydration. Staying hydrated has numerous health benefits, including weight loss. When you’re properly hydrated, your metabolism works more efficiently and it’s easier to burn fat.
Drinking water before meals can also help you eat less. One study showed that people who drank 16 ounces (470 ml) of water before meals lost more weight than those who didn’t.
So, some science supports the claim that lemon and hot water can help with weight loss.
But what about the combination of all three?
Coffee Lemon And Hot Water Won’t Do Much For Weight Loss
The combination of coffee, lemon, and hot water is unlikely to help you lose a significant amount of weight on its own. This combination may have some weight-loss benefits, but it won’t produce dramatic results.
The only way to get rid of unwanted fat is by maintaining a calorie deficit, which means that you need to burn more calories than you consume. This can be done through diet, exercise, or a combination of both (6).
So, if you’re aiming to lose weight, focus on creating a calorie deficit. Drinking coffee, lemon, and hot water won’t hurt, but it probably won’t help much either, especially if you aren’t doing the other things.
Read More: Healthy Coffee Hacks Everyone Needs To Know
Health Benefits Of Coffee
Drinking coffee regularly in moderation may offer the following health benefits:
Longer Life
Drinking coffee may help you live longer. In one large study of over 450,000 people, researchers found that those who drank coffee had a slightly lower risk of death than those who didn’t.
Coffee drinkers have also been shown to have a lower risk of death from cardiovascular disease, stroke, diabetes, and kidney disease. This might be due to the many beneficial antioxidants and other active substances in coffee (2).
Lower Risk Of Having Parkinson’s And Alzheimer’s Diseases
Coffee may help protect your brain. Studies have found that coffee drinkers may have a lower risk of developing Parkinson’s and Alzheimer’s diseases. The caffeine in coffee may also improve cognitive function and help prevent age-related mental decline (2).
Your Body Will Process Sugar Better
Coffee may help you manage blood sugar levels. Coffee drinkers may have a lower risk of developing type 2 diabetes. This is likely due to the possible effects of caffeine and other substances in coffee on insulin sensitivity and glucose metabolism (2).
It Will Protect Your Liver
Your liver health may also benefit from coffee. Coffee drinkers (even decaf) seem to be more likely to have liver enzyme levels within a healthy range (2). This could be due to the antioxidants and other active substances in coffee, which help protect your cells from damage.
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DNA Will Be Stronger
Breakage in DNA strands is a natural process that occurs as you age. However, coffee may help decrease that breakage. This could be due to the beneficial antioxidants in coffee, which can help protect your cells against damage (2).
Coffee May Improve Physical Performance
If you’re looking for a natural way to improve your physical performance, coffee may be the answer. Caffeine is thought to improve athletic performance by increasing adrenaline levels and improving blood flow. Coffee may also help you exercise for longer periods and improve your overall physical endurance.
Health Benefits Of Lemon Water
Drinking water infused with lemon juice may offer the following health benefits:
Improves Digestion
Your stomach secretes acid, such as hydrochloric acid (HCL), to help break down food. If you have too little stomach acid, it can lead to indigestion, gas, and bloating (1).
Lemon water may help supplement the acid in your stomach. This citrus fruit is naturally acidic.
A small study found that people who drank water with lemon experienced fewer symptoms of heartburn and felt fuller than those who didn’t drink it.
Another study showed that adding lemon to your water may help reduce indigestion and bloating in people with functional dyspepsia, which is a chronic digestive disorder.
Improves Hydration
If you find it hard to drink plain water, adding lemon can help increase your fluid intake.
A 2013 study showed that when participants drank 2 cups (500 ml) of water with lemon each day for 6 weeks, their citrate levels increased. Citrate is a compound that helps prevent certain kinds of kidney stones from forming.
Lemons are also a good source of electrolytes like potassium, calcium, and magnesium. These minerals are lost when you sweat and need to be replaced (1).
Read More: Mushroom Coffee Benefits And Side Effects
Offers A Healthy Dose Of Antioxidants
Lemons are a good source of antioxidants, which are compounds that protect your cells from damage. They may also help reduce inflammation (1).
One type of antioxidant in lemons is vitamin C. This nutrient helps keep your skin looking healthy by reducing wrinkles and protecting against damage from ultraviolet (UV) rays.
Vitamin C is also essential for wound healing and helps your body absorb iron from plant-based foods.
Lemons also contain flavonoids, which are a type of antioxidant that has been linked to many health benefits, including a reduced risk of heart disease and cancer.
Boosts Energy Levels And Mood
The scent of lemon may help improve your mood and increase energy levels. One study found that inhaling lemon essential oil improved alertness and increased calmness (1).
Coffee, Lemon, And Hot Water Side Effects
Coffee, lemon, and hot water are generally safe to consume. However, there are a few potential side effects to be aware of.
Firstly, too much caffeine can cause jitters, anxiety, heart palpitations, and insomnia. Limit your coffee intake to avoid these side effects, and be mindful of the time of day you are drinking it.
Secondly, lemons are acidic and can damage your tooth enamel. Rinse your mouth with water after drinking lemon water to protect your teeth.
Lastly, a lemon and coffee combination can trigger heartburn and indigestion in some people. If you have a sensitive stomach, avoid this drink.
Weight Loss Tips That Work
While coffee, lemon, and hot water won’t magically make you lose weight, there are proven ways to drop pounds.
To lose weight and keep it off, focus on creating a calorie deficit through diet and exercise.
Here are some tips to help you do that:
Ditch Ultra Processed Foods
Processing foods often strips them of their nutrients, fiber, and antioxidants. These foods are also usually high in calories and low in satiating power (7). Cutting ultra processed foods from your diet is one of the best things you can do for your health and waistline. Instead, focus on eating whole, minimally processed foods like fruits, vegetables, lean protein, whole grains, and healthy fats.
Start Exercising
Exercise is one of the most effective weight-loss strategies out there (6). Not only does it help you burn more calories, but it also boosts your metabolism, helps you build muscle, and keeps the weight off in the long term.
Aim for at least 150 minutes of moderate-intensity exercise per week. This can be anything from walking to swimming, biking, or even housework. If you’re new to exercise, start slow and gradually increase your intensity over time.
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Use A Smaller Plate
Portion control is a great way to prevent overeating and lose weight. When you use a smaller plate, a smaller amount of food looks more visually satisfying, which is an important cue to your brain. . This simple trick is an easy way to help control your portions without having to count calories or feel deprived.
Think Quality Over Quantity
What’s on your plate is just as important, if not more, than how much is on your plate. If you’re filling up on unhealthy foods, you won’t reach your weight-loss goals no matter how little you’re eating.
To lose weight, focus on eating nutrient-dense foods like vegetables, fruits, lean protein, whole grains, and healthy fats (6).
Your plate should be made up of about half non-starchy vegetables, a quarter protein, and a quarter complex carbs. Some healthy fats are also a good addition.
Limit Added Sugar
Added sugar is one of the worst ingredients in the modern diet. It’s high in calories but low in nutrients, and it can have negative effects on your health (5). It shows up in the most unexpected places, so it’s important to be label savvy.
Look out for added sugar in items like bread, sauces, dressings, cereals, yogurts, and even so-called “healthy” snacks.
The Bottom Line
Coffee, lemon, and hot water are unlikely to help you lose weight. However, the combination is generally safe to consume and may have some other health benefits. If you’re looking to lose weight, it is better to focus on creating a calorie deficit through diet and exercise instead.
DISCLAIMER:
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.
You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.
SOURCES:
- 7 Reasons to Start Your Day With Lemon Water (2020,clevelandclinic.org)
- 9 Reasons Why (the Right Amount of) Coffee Is Good for You (n,d,hopkinsmedicine.org)
- Antioxidant and Antiradical Activity of Coffee (2013,nih.gov)
- Dietary Supplements for Weight Loss (2022,nih.gov)
- Get the Facts: Added Sugars (2021,cdc.gov)
- Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance (2021,nih.gov)
- Processed Foods and Health (n,d,harvard.edu)
