6 of the Best Teas To Help Support Weight Loss

By Bridget Reed
Medically Reviewed by:

Heidi Wright, BSN, RN, PCCN, and Certified Master Herbalist

6 of the Best Teas To Help Support Weight Loss

December 12, 2023

At Herbaly, we understand that a cup of tea is more than just a comforting ritual. It's a blend of tradition, taste, and tangible health benefits. Among these benefits, the ability of certain teas to support weight loss and wellness stands out. 

Rich in natural compounds like antioxidants, catechins, and polyphenols, these teas go beyond hydration. They tap into the body's own mechanisms to help maintain a healthy weight. The caffeine content in tea also plays an important role in supporting fat oxidation.

In this insightful look at teas, we'll review how these natural ingredients can support your weight loss goals in a delicious and nurturing way.

What Is the Science Behind Tea and Weight Management?

Understanding how tea can support weight management involves a peek into the science behind its natural ingredients. 

It's the compounds within tea leaves that turn a regular cup into a weight-loss supporter:

This combination of antioxidants, catechins, polyphenols, and caffeine makes tea a natural, healthful choice in your weight loss journey.

1. Green Tea

The effects of green tea are often celebrated, particularly for its weight management benefits:

  • High Concentration of Catechins: Green tea is packed with catechins, including the powerful EGCG, which work together to support your body’s ability to properly burn fat, particularly in the abdominal area.
  • Supported by Research: Numerous studies point to green tea's effectiveness in healthy weight support, making it a go-to choice for weight management.
  • Varieties for Enhanced Benefits: Besides traditional green tea, there are variants like green tea extract and matcha. Matcha, in particular, involves consuming the whole tea leaf in a powdered form, giving you a concentrated dose.

Incorporating green tea into your daily routine can be a simple yet effective strategy for those searching for support in losing weight.

2. Oolong Tea 

Oolong tea, with its unique processing, stands out in the weight management arena:

  • Balanced Caffeine and Antioxidant Levels: Oolong tea strikes a perfect balance between the caffeine content of black tea and the antioxidant properties of green tea. This combination works effectively to support your body's metabolism and maintain digestive comfort.
  • Supports Fat Metabolism: Studies have shown that oolong tea can support our body's natural ability to metabolize fat, making it a valuable addition to a weight-loss diet.
  • Versatility in Flavors: Oolong varies widely in flavor, from fruity and light to rich and roasted, offering an enjoyable way to support your weight management efforts.

3. Black Tea

Black tea, known for its bold flavor, also brings significant benefits to those looking to manage their weight:

  • Fermentation Benefits: Unlike green or white teas, black tea is fully fermented, some research has demonstrated that the polyphenols that form when the tea leaves are oxidized may offer weight loss support as a regular part of a healthy lifestyle.
  • Bolstering Gut Health: Recent studies suggest that the polyphenols in black tea help support a healthy gut, a crucial factor in supporting healthy digestion and effective weight management.
  • Reducing Calorie Absorption: The antioxidants in black tea may support your body’s natural ability to properly absorb calories during digestion, making it an excellent choice for maintaining a healthy diet and weight.

Incorporating black tea into your daily routine satisfies your palate and supports your heart health and weight management goals.

4. White Tea 

White tea is often overlooked, but it's a hidden gem in weight management:

  • Rich in Antioxidants: With a delicate processing method, white tea retains a high level of antioxidants, which can support metabolism and the body’s immune system.
  • Natural Appetite Suppressant: Some studies suggest that white tea can also help support a healthy appetite, a key aspect of weight control.
  • Low Caffeine Content: White tea offers a milder alternative for those sensitive to caffeine, ensuring you can enjoy the benefits without overstimulation.

White tea's subtle flavor and health benefits make it a perfect addition to a weight-conscious lifestyle.

5. Herbal Teas

Herbal teas, made from a variety of plants, spices, and herbs, offer a caffeine-free alternative to support weight loss:

  • Rooibos Tea: Known for its delicious, earthy flavor, Rooibos helps support your body’s natural ability to combat body fat storage and is rich in antioxidants.
  • Hibiscus Tea: Hibiscus is known for its tart flavor and may help maintain a healthy body weight.
  • Dandelion Tea: Often used in detox programs, dandelion tea can support healthy digestion.

Herbal teas provide a soothing experience and bring various flavors and benefits to your weight loss journey, enhancing your overall wellness.

6. Chinese Teas

Chinese teas, steeped in centuries of tradition, offer unique benefits for those seeking weight loss:

  • Pu-erh Tea: This fermented tea is a staple in Chinese culture and a powerful supporter of weight loss. Pu-erh is known for its ability to help maintain healthy blood sugar levels and support the breakdown of fat cells.
  • Longjing (Dragon Well) Tea: A type of green tea, Longjing is revered for its high concentration of catechins, which help in supporting a healthy, balanced metabolism.
  • Oolong Varieties: Chinese oolong teas, with their distinct fermentation levels, offer a range of flavors and metabolic benefits, supporting the body’s natural fat-burning processes.

These traditional Chinese teas blend history with health, offering natural solutions for weight management and overall wellness.

How Can You Maximize the Weight Management Benefits of Tea?

Embracing tea as part of your weight loss strategy can be both enjoyable and effective. Here are some practical tips to enhance the benefits of your tea-drinking habit:

  • Explore Various Blends: Each type of tea offers unique benefits. For instance, exploring blends like our Detox Functional Tea, which combines Yerba Mate with eight other organic ingredients, can support healthy digestion. Try drinking tea in various forms to keep your routine exciting and beneficial.
  • Incorporate Tea into a Healthy Lifestyle: Tea works best when complemented with a balanced diet and regular exercise. It's not a standalone solution but a supportive element in a broader healthy lifestyle.
  • Use Natural Sweeteners: Opt for natural options if you’re a sweet tea drinker. Our Organic Stevia Leaf Sweetener is a great choice, adding sweetness without extra calories. It's a small change that can make a big difference in managing your calorie intake.
  • Consult a Nutritionist: Tailoring your tea consumption to your specific health needs can significantly enhance its effectiveness. A nutritionist can provide personalized advice, ensuring your tea choices align with your weight loss goals.
  • Stay Hydrated: While tea is hydrating, ensure you drink plenty of water throughout the day. Adequate hydration is key to weight loss and overall health.
  • Consider Tea as a Supplement: While tea shouldn't replace meals, it can be a beneficial supplement to your diet, offering antioxidants and other nutrients that support weight loss and overall well-being. “Many people find the enjoyable taste of tea has helped them replace higher calorie-containing beverages, such as sodas or sugary coffee drinks, thus supporting their weight loss journey,” notes Heidi Wright, Registered Nurse and Certified Herbalist.

The Bottom Line

Teas are more than just a pleasant part of our daily routine — they’re infused with natural properties that can actively support weight management and enhance overall wellness. 

Each cup offers a unique blend of health-supporting qualities, from the metabolism-supporting power of green and oolong teas to the gut-health benefits of black tea.

At Herbaly, we celebrate the natural goodness of tea and its role in a healthy lifestyle. Whether targeting belly fat, managing cravings, or simply seeking a nutritious supplement to your diet, a cup of tea can be a delightful and effective addition to your wellness journey. 

Remember, the key to maximizing these benefits lies in consistency, a balanced diet, and staying well-hydrated. With each sip, embrace the warmth, flavor, and health benefits that tea brings into your life.

To learn more about the benefits of a delicious cup of tea, check out our other resources.


The effects of caffeine intake on weight loss | PubMed

Epigallocatechin-3-gallate (EGCG): Chemical and biomedical perspectives | PMC

Dietary Polyphenols and Obesity | PMC

Green tea for weight loss and weight maintenance in overweight or obese adults | PubMed

Tea Compounds and the Gut Microbiome: Findings from Trials and Mechanistic Studies | PMC

Beneficial effects of oolong tea consumption on diet-induced overweight and obese subjects | PubMed

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