3 Reasons Coffee Can Support Weight Loss & The Best Ways To Drink It

While it's not a magic solution for weight loss, emerging research suggests that coffee can be a healthy addition to your diet if you're looking to lose a few pounds, thanks to its ability to regulate appetite and kick-start your metabolism. We consulted a few experts to understand how coffee can affect your weight and whether when or how you drink it makes a difference.

Not only can your morning cup of joe deliver a quick jolt of caffeine, but it may also promote weight loss. Case in point: One 2019 meta-analysis of 13 studies found that increased caffeine intake1 was linked to reductions in body weight, body mass index (BMI), and body fat. Below, we take a deep dive into how exactly it works:

This explains why many people may find that drinking a cup or two of coffee in the morning with breakfast can keep them going until lunch.

However, she also explains that your mileage may vary when it comes to the metabolism-boosting benefits of coffee, as research shows that people with less body fat experience a greater bump in calorie burning than those with higher amounts of body fat.

Chlorogenic acid, a compound found in coffee beans, has been shown to boost fat metabolism5 in test-tube studies.

Of course, those who don't like coffee shouldn't feel like they need to start drinking it for these potential weight management benefits. Your diet as a whole will have a much bigger impact on your weight than a single beverage.

Too much caffeine can cause a slew of negative side effects, including anxiety, digestive issues, jitters, and insomnia. (It can even contribute to weight gain in some cases.) Certain people may also need to dial their intake back even further, including those who are pregnant, breastfeeding, or extra sensitive to the effects of caffeine.

However, she also points out that decaf may offer some other benefits, as it's rich in chlorogenic acid10, a compound that's been shown to protect against diabetes and promote better blood sugar control.

Though coffee can support weight loss, there are certain situations where it may be doing more harm than good. Here are a few of the most common coffee mistakes you may be making:

Coffee is not a meal, and it should not replace food. "In many cases, I see [the appetite-suppressing effects of coffee] backfire with clients as they drink coffee early in the morning and then go too long without eating," says Jones. "This, in turn, can increase stress hormones early in the day and lead to overeating11 later in the day."

High-calorie syrups and sweeteners can quickly negate many of the benefits that coffee brings to the table. Popular drinks at coffee chains like frappuccinos, sugary lattes, or iced mochas are also loaded with extra calories and unlikely to help with weight loss.

Drinking a coffee a few hours before bed can make it much harder to get a good night's rest. Studies show that sleep disturbances can contribute to weight gain and increased energy intake12 during the day.

If you're regularly using coffee as a crutch to help you power through stressful situations, it may be time to consider addressing the root of the issue instead. Research suggests that high levels of stress can contribute to weight gain by increasing cravings and appetite13 while also decreasing motivation to stay active.

Athletes will often use caffeine to increase their exercise intensity and duration. Beyond its ability to bump up fat burning6, Jones explains that caffeine may aid in decreasing perceived exertion and boosting focus, which can help you become more engaged while you work out.

While black coffee is a fail-safe option if you're trying to lose weight, there's no need to stick to plain coffee if you don't want to. Instead, try one of these healthy mix-ins to give your coffee a flavor upgrade without piling on extra sugar or calories:

Though most well known for its ability to fight fatigue and rev up energy levels, coffee each day may also help you reach your weight loss goals by reducing your appetite, dialing up your metabolism, and enhancing your performance at the gym. However, keep in mind that coffee isn't a quick fix for weight loss. Instead, it should be enjoyed in moderation alongside a nutritious diet and healthy lifestyle to maximize your results.