A weight loss journey can often feel like an uphill battle, but sometimes it requires a small change in your diet. Many people overlook the importance of what they drink when trying to lose weight.
The truth is, some beverages are full of empty calories and added sugars, which can hinder your weight loss progress.
However, not all drinks are bad for losing weight. Some natural drinks can help you lose extra pounds by speeding up your metabolism, reducing your hunger, or even burning fat.
In today’s article, we’ll talk about the top 5 natural drinks that can help you lose weight. These drinks not only help with weight loss but also have other health benefits.
An overview of 5 natural drinks to include in your routine:
It’s important to know which drinks can help you lose weight. Here are five natural drinks that can help you lose weight and improve your health.
1. Ginger Tea
Ginger tea is a powerful, natural drink that is well-known for its weight loss benefits.
Ginger contains compounds called gingerols and shogaols, which have antioxidant and anti-inflammatory properties. These substances help speed up your metabolism and burn fat. Studies on people and animals show that ginger can help with weight loss.
According to Healthline, a study found that rats eating a high-fat diet with 5% ginger powder for four weeks lost a lot of weight and had better HDL (“good”) cholesterol compared to rats eating a high-fat diet without ginger.
Drinking ginger tea can also reduce appetite and increase calorie burning which makes it easier to adhere to a calorie deficit.
To prepare ginger tea:
- Boil 2 cups of water.
- Add 1-2 tablespoons of freshly grated ginger.
- Let it simmer for 10-15 minutes.
- Strain the tea into a cup.
- Add a dash of honey or lemon juice for flavor, if desired.
Drinking this tea can be a refreshing way to start your day or a warm, soothing beverage before bed.
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2. Green Tea
Green tea is another natural drink renowned for its weight loss benefits.
Rich in antioxidants known as catechins, especially epigallocatechin gallate (EGCG), green tea helps boost metabolism and increase fat burning. These catechins work by enhancing the fat oxidation process whic makes easier for your body to metabolize fat, especially during exercise.
Several studies show that drinking green tea can help you lose weight and body fat.
One study in the Journal of the International Society of Sports Nutrition found that people who took green tea extract before working out burned 17% more fat than those who didn’t.
Another review of 14 studies found that people who drank strong green tea for 12 weeks lost between 0.44 to 7.7 pounds (0.2 to 3.5 kg) more than those who didn’t drink green tea.
Moreover, green tea can also improve insulin sensitivity and glucose tolerance, which are main factors in managing weight and overall health.
To prepare green tea:
- Heat water to just below boiling, around 175°F (80°C).
- Pour the water over 1 teaspoon of green tea leaves or 1 tea bag.
- Let it steep for 2-3 minutes.
- Strain the leaves (if using loose leaf tea) and pour into a cup.
- Add a slice of lemon or a touch of honey for added flavor, if desired.
Drinking green tea regularly, especially before workouts, can significantly contribute to weight loss and provide a sustained energy boost throughout the day.
3. Apple Cider Vinegar Drink
Apple cider vinegar (ACV) is a popular natural drink with many health benefits, like helping with weight loss. The main ingredient in ACV is acetic acid, which can reduce hunger, lower blood sugar, and boost metabolism.
Animal studies shows that acetic acid can increase the expression of genes that reduce fat storage and boost fat-burning enzymes.
Even though there isn’t a lot of research, some evidence shows that vinegar can help people lose weight. In a study with 144 overweight adults, those who drank a daily drink with 2 tablespoons of vinegar lost more weight, had smaller waists, and less belly fat compared to those who didn’t.
Additionally, ACV can slow down the rate at which food leaves the stomach, making you feel fuller for longer and reducing overall calorie intake.
To prepare an apple cider vinegar drink:
- Mix 1-2 tablespoons of raw, unfiltered apple cider vinegar into a large glass of water.
- Add a teaspoon of honey or a splash of lemon juice to enhance the flavor, if desired.
- Drink it 20-30 minutes before meals to help control appetite and support digestion.
It’s important to note that consuming apple cider vinegar undiluted can damage tooth enamel and irritate the throat, so always dilute it with water.
4. Black Tea
Like green tea, black tea is another natural beverage that can help with weight loss.
Although black tea and green tea come from the same plant, Camellia sinensis, black tea undergoes a fermentation process that changes its chemical composition and enhances its flavor.
Black tea is rich in polyphenols, especially a group of polyphenols called theaflavins and thearubigins, which have been found to boost metabolism and promote fat breakdown.
Studies suggest that these compounds can support weight loss by reducing calorie intake, inhibiting fat absorption, and enhancing fat-burning processes.
Additionally, black tea’s caffeine content can increase energy expenditure and improve physical performance which makes it a great pre-workout beverage.
To prepare black tea:
- Boil fresh water and allow it to cool slightly for a minute.
- Pour the water over a black tea bag or 1 teaspoon of loose black tea leaves.
- Let it steep for 3-5 minutes, depending on your preference for strength.
- Remove the tea bag or strain the leaves and pour the tea into a cup.
- Add lemon, honey, or a splash of milk for added flavor, if desired.
Consuming black tea regularly can be a flavorful and healthful addition to your diet, offering both weight loss support and a range of other health benefits, including improved heart health and reduced inflammation.
5. Water
It might come as no surprise, but the simplest and easiest drink of all—water—plays a crucial role in weight loss.
Staying adequately hydrated helps maintain a healthy metabolism, supports the body’s natural detoxification processes, and can suppress appetite. Drinking more water can also help your waistline by keeping you full between meals and boosting the calories you burn.
Studies shows that drinking water before meals can help reduce calorie intake and support weight loss efforts.
Another study shows that drinking 500 ml (about 16 fl oz) of water before each of the three main meals every day (1.5 liters per day) leads to about 2 kg more weight loss over 12 weeks compared to just a low-calorie diet, for middle-aged and older adults.
Drinking cold water can further enhance its weight loss benefits by slightly increasing the number of calories burned, as the body uses energy to heat the water to body temperature.
To incorporate more water into your daily routine:
- Drink a glass of water before each meal.
- Keep a water bottle with you throughout the day.
- Infuse your water with slices of cucumber, lemon, or berries for a refreshing twist and added flavor.
By ensuring you stay hydrated, you can aid your weight loss efforts and improve overall health without consuming any calories.
Some Drinks to Avoid for Using Weight Loss
While there are many drinks that can support your weight loss journey, there are also some beverages that should be avoided as they can hinder your progress. Here are some key drinks to steer clear of:
1. Sugary Soda: High in calories and sugar, sugary sodas can lead to weight gain and increased risk of chronic diseases. Opt for water or unsweetened beverages instead.
2. Energy Drinks: Stay away from energy drinks. They usually have a lot of sugar and artificial stuff that can make you gain weight and raise your blood sugar. Try healthier options like green tea or black coffee instead.
3. Alcoholic Beverages: Alcohol contains empty calories and can impair your metabolism which makes harder for you to lose weight. Limit your intake or choose lower-calorie options like light beer or wine.
4. Store-Bought Fruit Juices: Despite being marketed as healthy, many store-bought fruit juices are high in sugar and low in fibre. Opt for whole fruits or make your own fresh juice at home.
5. Flavored Coffee Drinks: These drinks are usually made with high-calorie syrups, creams, and sugar, adding unnecessary calories to your diet. Stick to plain coffee or opt for healthier alternatives like almond milk or cinnamon.
The Bottom Line
In the pursuit of weight loss, it’s critical to focus on natural, nutrient-dense beverages while avoiding those high in sugar and empty calories. Not only do drinks like green tea, black tea, and water provide hydration and essential nutrients, but they also support your metabolism and help suppress your appetite.
Conversely, sugary sodas, energy drinks, and flavored coffee beverages can derail your weight loss efforts due to their high sugar content and empty calories. Making mindful beverage choices can significantly impact your health and weight loss journey.
Resources
- Health Line: The 8 Best Weight Loss Drinks