The Best Teas for Losing Weight and Boosting Your Metabolism

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This may come as a shock to coffee lovers, but tea is actually the second most consumed beverage in the world after water. Tea can be served both hot or cold, comes in a wide assortment of flavors and the science suggests it may be just what you need to shed some extra pounds.

Green tea in particular is one of the most well-known and studied types of tea. It’s linked to a number of positive health outcomes, one of which is weight loss. That being said, other varieties such as black tea, yerba mate, oolong and chai are also popping up in the “helpful for weight loss” conversation.

In this article, we’ll cover a variety of tea and tea-based products that may contribute to weight loss, the scientific research behind these claims and wrap it all up with our picks for the best teas and tea supplements to help with your 2024 weight loss goals.

This content is meant to be informative, but should not be taken as medical advice. It is not intended for use as diagnosis, prevention or treatment of health problems. Always speak with your doctor before starting any new supplement or exercise regimen.

Our Picks for the Best Tea for Weight Loss in 2024:

• Best Green Tea Supplement for Weight Loss: Transparent Labs Fat Burner
• Best Green Tea for Weight Loss: Yogi Tea Green Tea Blueberry Slim Life
• Best Pu-erh Tea for Weight Loss: Numi Organic Tea Chocolate Pu-erh
• Best Black Tea for Weight Loss: Organic India Tulsi Masala Chai Tea
• Best Oolong Tea for Weight Loss: Stash Tea Oolong White Peach Tea
• Best Yerba Mate Tea for Weight Loss: EcoTeas Green Energy Yerba Mate Tea
• Best White Tea for Weight Loss: Uncle Lee's 100% Organic White Tea
• Best Detox Tea for Weight Loss: Yogi DeTox Tea
• Best Herbal Tea for Weight Loss: Organic India Tulsi Turmeric Ginger Tea

Best Green Tea Supplement for Weight Loss: Transparent Labs Fat Burner

Transparent Labs Fat Burner is a dietary supplement designed to support weight loss through increasing fat metabolism, reducing appetite and promoting thermogenesis (the process of burning calories to produce heat for the body). The notable ingredients in the formula include caffeine, cayenne pepper extract, black pepper extract, L-tyrosine, L-theanine and green tea extract. Both green tea and caffeine are known for their thermogenic properties, and the amino acids L-tyrosine and L-theanine are included to reduce stress and improve focus. The cayenne pepper extract is helpful for suppressing the appetite and improving metabolism, and the black pepper extract aids in increasing the body’s ability to absorb the other active ingredients.

Transparent Labs recommends taking two capsules, twice daily, about 30-60 minutes before meals. They also advise never to consume more than two capsules in a four-hour period or consume more than four capsules per day.

If you're interested in other supplements with fat burning capabilities, check out the 10 best fat burners for women.

Pros:

• Contains additional ingredients (besides tea) centered on weight loss
• No artificial sweeteners, colors or preservatives
• Metabolism booster and appetite suppressant

Cons:

• Avoid taking within four to six hours of bed due to the caffeine
• More expensive than other teas and tea-based products

Best Green Tea for Weight Loss: Yogi Tea Green Tea Blueberry Slim Life

Yogi’s Green Tea Blueberry Slim Life is formulated to help support weight loss and provide daily energy for an active lifestyle. There are many benefits of green tea, and the combination of garcinia cambogia fruit extract with the green tea helps to support fat loss through increasing metabolism, appetite suppression and fat oxidation.

In addition, a number of herbs are included in a proprietary blend for added flavor. Some consumers like that the blueberry flavor takes the edge off the classic green tea taste, while others think the tea is too sweet with the inclusion of the organic monk fruit extract and stevia leaf.

When making the tea, Yogi suggests bringing water to a boil and steeping the tea bag for three minutes. Each tea bag contains 60 milligrams of green tea extract and approximately 35 milligrams of caffeine.

Pros:

• Non-GMO certified organic ingredients
• All natural flavors and sweeteners
• Vegan and vegetarian friendly
• Compostable tea bags

Cons:

• Proprietary blend of herbs

Best Pu-erh for Weight Loss: Numi Organic Tea Chocolate Pu-erh

Unlike matcha, Pu-erh tea has managed to stay under the radar in western society and has only recently begun to gain in popularity. This type of tea is made from the same leaves as green and black tea, but the leaves are fermented after they have been dried and rolled. This causes the leaves to darken and develop a deep, rich flavor profile. The fermentation process also means that Pu-erh tea is able to introduce healthy probiotics into the body. These probiotics are beneficial gut bacteria that may help improve blood sugar control and insulin sensitivity in the body, which can possibly help with your weight loss goals.

As of right now, there is limited evidence to support the use of Pu-erh tea for weight loss because there is a lack of human studies on this subject. We do know that Pu-erh tea is rich in antioxidants and polyphenols (compounds high in antioxidant properties), so it stands to reason that the same health benefits seen from green and black tea would also apply.

Numi Organic Tea Chocolate Pu-erh is labeled as a sweet treat, and it’s made with real cocoa, vanilla and orange peel to boost the flavor. Numi advises steeping the tea for four to five minutes for the best flavor. Also, note that Pu-erh has a higher concentration of caffeine than other teas. You can expect this to have around 50 to 70 milligrams of caffeine per serving, which is slightly less than what you would find in an eight-ounce cup of coffee. From consumer reviews, the tea has a subtle chocolate flavor with light earthy notes.

Pros:

• Non-GMO certified organic ingredients
• Rich in antioxidants and polyphenols
• Includes beneficial probiotics due to the fermentation process

Cons:

• Avoid drinking within four to six hours of bed due to the caffeine
• Slightly more expensive than other teas on our list

Best Black Tea for Weight Loss: Organic India Tulsi Masala Chai Tea

Organic India Tulsi Masala Chai Tea is a combination of tulsi and chai tea leaves. Tulsi, often referred to as holy basil, can be dried and steeped to create an invigorating herbal tea. This tea often has a strong aroma, as well as an astringent and bitter taste profile, so it’s definitely an acquired taste. That being said, the inclusion of the chai tea leaves mellows out the flavor with warm spices. Chai is typically a blend of black tea leaves with aromatic spices like nutmeg, cinnamon, cardamom, cloves, ginger and black peppercorns.

The black tea leaves used to make the chai tea have been shown to have a positive effect on reducing body weight due to their high polyphenol content. (Again, polyphenols are compounds found in plants with antioxidant properties.) Many people consume chai teas with milk and added sugar, so if you do have weight loss goals, you may want to limit or avoid the inclusion of these extra ingredients to reduce your total caloric intake.

Organic India advises using one tea bag per cup of boiled water and allowing it to steep for five to ten minutes based on your taste preferences.

Pros:

• Non-GMO certified organic ingredients
• Vegan and vegetarian friendly
• Tulsi supports stress relief

Cons:

• Longer steeping time compared to other teas

Best Oolong Tea for Weight Loss: Stash Tea Oolong White Peach Tea

Stash Oolong White Peach Tea is made in the Wuyi mountains in China and includes white peach, orange peel and lemongrass for added flavor. Similar to green and black tea, oolong tea has some potential weight loss properties. One study found that three to four cups of oolong tea per day could help decrease body fat content and reduce body weight through improving the metabolism of fats for energy in the body.

Consumers describe the taste of this tea as refreshing, naturally sweet and good for any time of day. One individual on iHerb even stated that this is “the most beautiful tasting tea I've ever had!”

Stash suggests brewing the tea bag for one to three minutes and using one tea bag per cup of water for the best flavor.

Pros:

• Non-GMO certified organic ingredients
• Natural flavors
• Consumers love the taste

Cons:

• Avoid drinking within four to six hours of bed due to the caffeine

Best Yerba Mate Tea for Weight Loss: EcoTeas Green Energy Yerba Mate Tea

Yerba mate tea is made from the leaves of the Ilex paraguariensis tree, which is different from the Camellia sinensis plant that produces black, green and oolong teas. Despite gaining its initial notoriety in South America, it has grown in popularity among a wider population in recent years. Yerba mate has a large number of antioxidants, and is noted for its high caffeine content and energizing, anti-inflammatory and obesity management properties. Similar to green tea, yerba mate also promotes the metabolism of fat in the body through a process called beta-oxidation, which prioritizes the conversion of excess body fat into energy.

Eco Tea advises using a percolator, French press, tea ball, tea press, strainer or espresso machine to prepare the tea, since this product is in the form of loose-leaf tea leaves. They also suggest moistening the herb with cool water before brewing and adding one tablespoon per cup of water. The temperature of the water should be around 170 degrees fahrenheit, and you should steep the tea for four to six minutes. Drinking one to two cups daily will provide optimal results.

Pros:

• 100 percent organic yerba mate leaf tea
• Non-GMO certified organic ingredients
• Enhances energy and mental clarity

Cons:

• Loose tea leaves, meaning no tea bags
• More expensive than other teas on our list
• Avoid drinking within four to six hours of bed due to the caffeine

Best White Tea for Weight Loss: Uncle Lee’s 100% Organic White Tea

White tea is considered to be one of the most delicate tea varieties because it’s so minimally processed. This tea is made from the same Camellia sinensis plant that produces black, green, oolong and even Pu-erh tea; however, it’s neither rolled nor fired, which minimizes the oxidation that occurs. This creates the softer and more delicate flavor profile that is distinct to white tea. This processing method also allows the tea to retain a large number of its natural nutrients, including the beneficial catechins and polyphenol antioxidants. One study comparing six different types of teas actually found that the minimal processing caused white tea to have the greatest anti-obesity effect in mice. The science indicates that white tea helps with weight loss by upregulating fatty acid oxidation—AKA, converting body fat into energy—although more research involving humans is needed.

The brewing instructions for Uncle Lee’s 100% Organic White Tea encourage using hot instead of boiling water. This is important because you want to preserve the delicate flavor profile of the white tea. Steep the tea bag in the hot water for three to five minutes and enjoy.

Pros:

• Non-GMO certified organic ingredients
• 100 percent organic white tea leaves
• Least expensive tea on our list
• High antioxidant content

Cons:

• Some consumers say the tea tastes bland on its own

Best Detox Tea for Weight Loss: Yogi DeTox Tea

Yogi DeTox Tea is actually not a “tea” in the traditional sense because it doesn’t contain any tea leaves. Instead, it’s a blend of herbs and spices, including burdock and dandelion root combined with juniper berry, ginger and black pepper. This tea also includes Indian sarsaparilla and licorice, as well as ayurvedic warming spices to round out the flavor profile, including cinnamon, cardamom and clove.

While it’s marketed as a detox tea, we question the effectiveness of “detoxing” for weight loss. Detoxification has become a buzz word used to describe the process of removing toxins from the body. In truth, there is little scientific evidence to support these claims. The human body is designed to detoxify itself, and both the liver and kidneys are incredibly efficient at this process.

Most detox teas contain herbs that act as diuretics and may even have a laxative effect. This rushes food and water through your digestive tract, which provides the user with a feeling of detoxification when actually it's mostly a loss of water weight. This may result in a slimmer midsection while using the tea, but it’s doubtful that it will provide long term weight loss results. In other words, use this tea if you’re looking to temporarily alleviate water bloating; otherwise, its benefits include the ginger for antioxidant properties and black pepper to help your body better absorb other beneficial nutrients key to staying healthy.

To prepare, bring water to a boil, add the tea bag and steep for seven minutes. Remember, because of the diuretic properties of this product you should be sure to hydrate properly to avoid dehydration.

Pros:

• Non-GMO certified organic ingredients
• Caffeine-free
• Promotes regular bowel movements

Cons:

• Some consumers report cramping after consumption
• Herbal teas are not regulated by the FDA, and the quality, purity and potency may vary

Best Herbal Tea for Weight Loss: Organic India Tulsi Turmeric Ginger Tea

Organic India Tulsi Turmeric Ginger Tea is a blend of herbs including tulsi, turmeric, ginger, cinnamon, black pepper, clove and stevia for some added sweetness. Tulsi, also known as holy basil, is an herb that is believed to help reduce stress and improve overall health. The other active ingredients, turmeric and ginger, are natural anti-inflammatory compounds proven to reduce inflammation throughout the body. The combination of these ingredients may also help improve digestion, which may provide some small weight loss benefit.

Organic India suggests placing one tea bag in a cup of just boiled water, covering the cup and allowing it to steep for five to ten minutes for the best flavor.

Pros:

• Non-GMO certified organic ingredients
• Includes natural antioxidant and anti-inflammatory substances (turmeric and ginger)
• Vegan and vegetarian friendly

Cons:

• Herbal teas are not regulated by the FDA, so the quality, purity and potency may vary

When Should You Drink Tea to Lose Weight?

Based on the current literature, there is no specific time of day that’s best for drinking tea if you’re trying to lose weight. Similar to water, it’s been suggested that drinking liquids like tea before a meal may help to curb appetite, reduce cravings and decrease the total calorie intake of the subsequent meal. However, despite lowering the number of calories ingested during that specific meal, it hasn’t been shown to reduce total daily caloric consumption. This means that individuals will simply eat more calories during the following meal to compensate. We know that certain teas help suppress your appetite, such as green tea and yerba mate, so drinking those throughout the day may help you avoid giving into cravings when you’re not hungry.

My suggestion is to drink tea at a time that works best for you. Drinking caffeinated tea in the morning is a great way to both hydrate and energize the body. Consuming non-caffeinated herbal tea in the evening is helpful to relax, unwind and decompress. As long as you are ingesting the tea and consuming the beneficial polyphenols, theaflavins and catechins on a daily basis then you may experience the potential weight loss benefits.

It’s important to note that studies suggest these benefits are most noticeable with a level of tea consumption around three to four cups or more per day. In addition, drinking tea helps to keep you hydrated throughout the day, and hydration has been shown to aid weight loss.

Related Post: Does Drinking Water Help You Lose Weight?

How to Choose the Best Weight Loss Tea For You

Weight loss goals

If your sole purpose in drinking tea is to achieve your healthy weight goal, then I recommend green tea as the number one option. The beneficial compounds found in green tea—including caffeine, catechins, antioxidants and polyphenols—have all been well studied and linked to positive weight loss outcomes. If you would like more information, check out a meta-analysis performed by the International Journal of Obesity that concluded that green tea, specifically the combination of catechins like epigallocatechin gallate (EGCG) and caffeine, has a positive effect on both weight loss and weight management.

Related: The Best Weight Loss Programs to Try, According to Nutritionists

Diet Restrictions

In general, there are no significant dietary restrictions to be concerned about when it comes to tea. In rare cases, individuals may have a sensitivity to a group of compounds found in tea called tannins. If you do experience any discomfort after drinking tea, there are a few solutions that may help. Aside from the obvious possibility of switching the type of tea you consume, you can reduce the tannin content by brewing the tea for a shorter period of time, as well as avoiding the consumption of tea on an empty stomach. If you do have any health concerns, it’s in your best interest to consult with a healthcare professional regarding the tea or supplement you’d like to use.

Taste

Despite taste having little-to-no effect on the health benefits of tea, it’s likely the number one factor that will determine whether or not you actually drink the tea that you’ve purchased. In my opinion, you definitely want to find a brand of tea and flavor that you enjoy. As is the case with most products (like the best protein powders for weight loss), if you dislike the taste, then you probably won’t use the product consistently.

Cost

The cost of tea can vary widely depending on the type and quality of the tea, but in most cases, tea is relatively affordable. All of the products on our list, including the weight loss supplements, are less than a dollar per serving, with the average price per serving of tea being around $0.30. For reference, the most expensive tea from our list is the Yerba Mate at $0.58 per serving, and the least expensive is the White Tea at just $0.08 per tea bag.

Weight Loss Tea FAQs

Which tea burns fat at night?

The first thing to mention is that a lack of high-quality sleep can negatively impact your weight loss goals. Therefore, drinking certain types of teas before bed, particularly those that are caffeinated, is not the best idea. This would make non-caffeinated herbal teas and decaffeinated green teas the best types of tea to consume in the evening.

Which tea burns belly fat?

There is little scientific evidence to suggest that you can “spot-reduce” fat from specific areas of the body such as the belly. While the teas and supplements we suggested in this article may help boost metabolism and increase energy expenditure, they will not directly burn fat in your midsection. However, if paired with a healthy lifestyle and regular exercise, these teas and products can assist in losing total body fat, which should help slim down the belly area.

Final Thoughts

Teas are not a magic bullet when it comes to weight loss, but they do have some scientifically backed health benefits. They are linked with a number of positive health and wellness outcomes due to the high concentration of polyphenols, theaflavins and catechins, which have been shown to provide antioxidant, anti-inflammatory and potential weight loss capabilities. If you pair tea consumption with a healthy diet and exercise routine, then you’ll be well on your way to achieving your health and fitness goals.

Prices are accurate and items in stock as of publish time.