- Tea is a low-calorie, low-sugar beverage that can aid weight loss.
- It helps you stay hydrated, supports a healthy metabolism and promotes stress relief.
- For maximum benefits, skip the added sugars or other high-calorie mix-ins.
Water’s great for keeping calories and sugar in check, but let’s be real—H2O on repeat all day can get a little boring. When you’d like something with a bit more pizzazz, but still want to keep calories to a minimum, no-sugar drinks are your best option. Our top pick? Tea.
Besides its endless flavors, tea has unique properties that might give your weight-loss efforts a boost. Here’s why just about any kind of unsweetened cuppa can be a win for supporting weight loss.
How Tea Can Help with Weight Loss
It Contains Near-Zero Calories
Without any sugars, additives or mix-ins, tea is basically calorie-free—less than 3 calories per cup for black, herbal and green teas.,, Since calories-in versus calories-out is a core component of weight loss, you can sip freely without worrying about added calories.
“Choosing unsweetened varieties without added sugars or high-calorie ingredients is best to support weight loss and management,” says Wan Na Chun, M.P.H., RD, CPT.
It Offers a Flavor Alternative to Water
Yes, water should be your main drink—but it’s not the most exciting. Tea is a flavorful alternative that keeps things interesting. You can become a veritable tea sommelier by exploring the many taste profiles of different leaves and herbs. If you’d like to make it even more intriguing in the flavor department, Chun suggests adding natural zero-calorie enhancers such as lemon, mint, cinnamon or fresh ginger.
Tea can also replace other high-calorie drinks in fun ways: use it as a base for mocktails, or mix with sparkling water and add a splash of juice for a refreshing afternoon spritzer.
It’s Hydrating
Staying well-hydrated and maintaining a healthy weight go hand in hand. In fact, research shows that drinking water—especially before meals—is linked with clinically significant weight loss. Fluids also support digestion and help fill the stomach, sending signals of fullness to the brain.
Fortunately, tea can be just as hydrating as water. A 2023 study found that even caffeinated options like green tea were equally as effective as water at replenishing fluids during mild dehydration. Chun adds that tea’s unique flavor and versatility make staying hydrated genuinely enjoyable. Try alternating tea and water throughout the day, but go easy on higher-caffeine options like black and green later in the day.
It May Boost Metabolism
While no drink is a miracle for weight loss, tea may help to support a healthy metabolism. “Metabolism can be improved by drinking tea, especially the caffeinated kind. Caffeine can increase resting metabolic rate,” says Christiane Matey, M.S.H.S., RDN, LDN, ABAAHP. She adds that, in combination with caffeine, antioxidants called catechins—found in true teas like green, oolong, white and black—may enhance thermogenesis, the body’s natural calorie-burning process.
Some studies have found that regular green tea drinkers experience slightly greater weight loss compared to non-tea drinkers, likely due to caffeine and a catechin called epigallocatechin gallate (EGCG)., Other research has observed modest increases in thermogenesis, averaging about 23 extra calories burned per day—suggesting that while tea may contribute to metabolism, its impact alone is relatively small for clinically significant weight loss.
Still, alongside a balanced diet and active lifestyle, tea may be a helpful ally for weight management.
It Can Help Reduce Stress
Chronic stress can make it harder to lose weight by increasing hunger hormones that drive food intake. Beyond the calming ritual of sipping a soothing cup of tea, some varieties contain compounds that may help the body manage stress.
For instance, green tea contains L-theanine, a compound that boosts the release of calming neurotransmitters like serotonin, dopamine and GABA. These help regulate mood and reduce stress. L-theanine also promotes alpha brain wave activity, supporting a calm yet alert mental state.
If you prefer a caffeine-free option, Matey suggests decaffeinated herbal teas like tulsi (holy basil), ashwagandha, rhodiola or ginseng. These are adaptogens—compounds that help regulate the body’s stress response. However, be mindful of potential interactions with medications and consult with your health care provider before drinking them during pregnancy or breastfeeding.
How to Enjoy Tea for Weight Loss
Plain tea—iced or hot—is an excellent choice as a weight loss-friendly beverage. The dietitians we spoke to also provided these tips:
- Avoid or Limit Sugar. Excess sweeteners like sugar or honey can boost your tea’s calories. “If sweetened beverages are part of your routine, try gradually reducing your sweetener amount by half every few days to allow your taste buds to adjust comfortably,” says Chun. Alternatively, try a zero-calorie sweetener like stevia, or add lemon juice, a cinnamon stick or fresh herbs for flavor.
- Sip Slowly. “Slowing down and savoring each sip of tea, especially with meals, can support digestion and enhance awareness of your body’s fullness signals,” says Chun.
- Drink Caffeinated Options Early. Matey suggests drinking caffeinated varieties earlier in the day to avoid sleep difficulties.
Our Expert Take
If you want something besides water but still want to stay on track with your weight-loss goals, try tea. Served plain, it has virtually no calories, has no added sugar and helps keep you hydrated. Some varieties also contain compounds that help to support the body’s stress response, which can help regulate hormones related to appetite. Although it’s not a miracle cure, it’s a flavorful, sugar-free way to stay hydrated—so go ahead and put the kettle on!
