If you’re one of those people who have been struggling with their weight for as long as they can remember, then maybe it’s time to take a second look at that cup of green tea sitting next to your computer. Read about matcha weight loss here!
Matcha is a type of powdered green tea made from high-quality shade-grown leaves. For years, it has been used in traditional medicine and has shown lots of potential when it comes to increasing energy expenditure and burning calories. Here are eight ways matcha can help you shed stubborn pounds:
Contains Low Calories
One cup of matcha tea has about 70-80 calories, which is much lower than the 170 calories in a regular cup of coffee. This makes it great for people who are watching their weight or following a low-carb diet. If you’re trying to avoid processed foods while on a weight loss journey, then you should know that this drink’s unique taste can help curb sugar cravings.
Matcha contains a powerful form of antioxidants called catechins, which are also found in green tea and white tea. Research shows that catechins can boost metabolism by up to 4 percent, boosting your body’s fat-burning potential by up to 12 percent (12). A study published in The American Journal of Clinical Nutrition states that green tea consumption increases energy expenditure (4).
Hormones like cortisol, adrenaline, dopamine and norepinephrine play an important role when it comes to increasing metabolism and regulating blood sugar levels.
Cortisol, for example, is a stress hormone that plays a role in stimulating the production of insulin and breaking down carbohydrates. The more cortisol you have, the more resistant your body will be to insulin and the harder it will be for you to lose weight. Research has shown that drinking matcha tea or taking green tea extract of green tea every day can help reduce cortisol levels (11).
The antioxidants found in matcha also help increase levels of dopamine and norepinephrine – hormones that control your mood and appetite (1). This means you will feel more energized throughout the day and less hungry for sugary snacks like cookies or cakes. This can help you shed an extra pound without any unnecessary dieting or deprivation.
Converts White Fat Into Brown Fat
The catechins found in matcha suppress an enzyme known as lipase and by doing so, help prevent the breakdown of stored fat in your fat cells (6). As we get older, we lose brown fat – a type of “good” body fat that burns energy and helps regulate weight. A reduced ability to burn energy can cause excess weight gain and even obesity.
Increases Energy Levels
Matcha not only increases metabolism but can also help you feel more energized throughout the day. A shot of matcha contains less caffeine than a regular cup of coffee, but because it’s combined with catechins and other nutrients, this drink provides steady energy for several hours without any jitters or crashes (2).
A study published in The American Journal of Clinical Nutrition reveals that green tea can help reduce obesity because it contains ingredients like caffeine, EGCG (a compound found in matcha), L-theanine (an amino acid found in green tea leaves) and catechins (10).
All these compounds have been shown to have fat-fighting effects, which come together to reduce appetite, increase satiety levels and lower junk food cravings. According to this study, subjects who took green tea extract with caffeine lost significantly more weight than those who only received caffeine (7).
Researchers believe that green tea extract works by increasing thermogenesis through its catechins content (10). When you opt for matcha, however, it’s absorbed into the body faster than other types of green tea powder. This means you get all of its benefits in no time without having to drink too much.
Reduces Fatigue And Soreness After Workouts
After you workout or perform any activity that causes heavy sweating, your body loses lots of essential nutrients including magnesium, sodium and potassium. These are vital when it comes to regulating blood pressure levels, heart rate and muscle movement. If you don’t have enough electrolytes, you may experience fatigue and lack of exercise performance. Matcha has magnesium, which helps increase energy levels and reduce muscle soreness after a hard workout (2).
Improves Quality Of Sleep
This study suggests that green tea extract could help people with sleep disorders. Researchers believe EGCG and L-theanine work together to improve sleep quality by increasing the levels of gamma-aminobutyric acid (GABA). GABA is a neurotransmitter involved in relaxation and stress relief (10).
Good sleep can help you lose weight through several mechanisms. First, when you sleep, your body releases the human growth hormone (HGH), which helps you burn fat cells. It can also suppress your appetite by increasing leptin levels and decreasing ghrelin levels.
How To Drink Matcha Tea For Weight Loss
There’s no single best time to drink matcha. You can have it in the morning, after you’ve had your breakfast, or in the afternoon between lunch and dinner. To ensure that you get the best results, add matcha to hot water (not boiling) and stir it up until it dissolves completely.
You can also use a milk frother if you want to make a matcha latte or add it to smoothies and salads for an added boost of flavor and weight loss benefits. Anyone looking to lose weight should drink three cups per day about thirty minutes before meals. This will help you reduce junk food cravings and increase fat-burning ability through EGCG content (9).
To get the most benefits from matcha, you need to drink it fresh. If you’re drinking matcha straight up – i.e., mixing a spoonful of this superfood into hot water – make sure you drink it immediately after preparation because once exposed to air or liquid, its health benefits begin to diminish rapidly and within 30 minutes, most of the antioxidants are gone.
If you’re using tea bags, look for a brand that doesn’t contain any chemicals, such as sulfites or formaldehyde, which can affect its quality and break down the components.
Lastly, look for a matcha powder with a vibrant green color because it usually indicates higher quality.
When it comes to storage, keep your matcha powder somewhere cool and dry, away from sunlight. In general, the longer a tea bag has been opened or a tin of loose-leaf tea sits open, the more time oxidation has had to ruin its quality.
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How Many Cups Of Matcha Tea A Day For Weight Loss?
To get the most out of matcha tea and its beneficial effects, make sure you drink it every day. Try drinking 3-4 cups a day for maximum benefits. Most people can tolerate up to 6 cups a day without any adverse side effects, but drinking too much can cause some problems.
What Are The Side Effects Of Consuming Too Much Macha?
The main side effect of drinking too many cups of matcha tea daily is its caffeine content. Although this drink contains less caffeine than coffee, it can still trigger some unwanted effects like insomnia, restlessness and anxiety in certain people (5).
You should also avoid having large doses if you’re pregnant or breastfeeding because there isn’t enough research on the potential effects green tea has on infants. If you take any medications that may interact with your current medication, make sure to consult with your doctor first before increasing your consumption of matcha (5).
What Else Can You Do To Lose Weight Faster?
While matcha green tea can help you shed excess pounds, nothing works better than having an overall healthy lifestyle combined with a nutritious diet and regular exercise. To make it work even better, try these tips:
Drink More Water
Drinking plenty of water is essential when you’re trying to lose weight. It helps your body flush out toxins, balances electrolytes, and improves digestion (13). Avoid high-calorie beverages like fruit juices and sodas. Instead drink more water, tea, and coffee with all their health benefits.
Eat Lots Of Fiber
Taking in lots of fiber is one of the best things you can do for weight loss because it makes you feel full faster (l). You can find fiber in foods like fruit, beans, whole grains bread, and vegetables.
Get Enough Sleep
If you want to increase fat-burning hormones while reducing levels of ghrelin (the hunger hormone), then get enough sleep every night. Studies have shown that people who are sleep-deprived tend to eat more calories during the day because they are tired and stressed out (8). Getting at least 7 hours of sleep every night will help you lose weight faster.
Regular exercise combined with healthy meal plans is perhaps the best way to lose weight faster without compromising your overall health. Exercise for 30 minutes most days of the week. If possible, do both cardio and strength training exercises.
Eat More Protein And Less Carbs
Protein from foods like fish, chicken, beans, and tofu help boost your metabolism. They are also rich in healthy fats, vitamins, minerals, and antioxidants that help you lose weight faster. You should take at least 25% of your calories from protein to boost your metabolism and maximize the benefits of green tea.
Reduce your intake of starchy carbs like pasta and bread because they can cause bloating and increase fat storage in the body. Limit yourself to only one serving of starch a day, for example, brown rice or quinoa.
Don’t worry too much about counting calories or eating the same boring meals every day because this often backfires over time. The best way to lose weight is to create a diet plan that you enjoy so you can stick with it long-term without feeling deprived or exhausted.
Although drinking matcha green tea by itself may not be enough to drop serious weight, you can use it as a tool to improve your overall health through its beneficial effects on certain body functions such as boosting metabolism, reducing appetite levels and reducing fatigue after workouts.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- Beneficial Effects of Green Tea Catechins on Neurodegenerative Diseases (2018, nih.gov)
- Beneficial Properties of Green Tea Catechins (2020, nih.gov)
- Dietary fiber and weight regulation (2001, pubmed.gov)
- Efficacy of green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans (1999, oup.com)
- Green Tea (n.d., nih.gov)
- Green Tea as an Inhibitor of Intestinal Absorption of Lipids: Potential Mechanism for its Lipid-Lowering Effect (2008, nih.gov)
- Green tea for weight loss and weight maintenance in overweight or obese adults (2012, cochranelibrary.com)
- Lack of Sleep May Increase Calorie Consumption (2020, sleepfoundation.org)
- Modulation of obesity by a green tea catechin (2020, oup.com)
- Reduced Stress and Improved Sleep Caused by Green Tea Are Associated with a Reduced Caffeine Content (2017, nih.gov)
- Stress-Reducing Function of Matcha Green Tea in Animal Experiments and Clinical Trials (2018, nih.gov)
- The Effect of Green Tea Extract on Fat Oxidation at Rest and During Exercise: Evidence of Efficacy and Proposed Mechanisms (2013, nih.gov)
- Yes, drinking more water may help you lose weight (n.d., jhu.edu)