Losing weight is tough, but shedding belly fat can be even more challenging. This is because belly fat, also known as visceral fat, is stored deeper in your body, around your organs, making it more harmful than regular fat. Excessive visceral fat can increase your risk of serious health issues like heart disease and diabetes. However, certain actions, including drinking specific types of teas, may help reduce this stubborn fat.
While no food or drink alone can magically burn belly fat, some contain compounds that support fat loss when combined with a healthy diet. For instance, fiber-rich foods can help reduce abdominal fat, but it requires a balanced approach for best results. The same goes for teas—many are packed with antioxidants and compounds that can aid in reducing belly fat as part of a healthy lifestyle.
Here’s a look at some teas that research suggests may help target belly fat.
Black Tea
Lovers of chai, English breakfast, and Earl Grey teas will be happy to know that black tea has been linked to weight loss and fat reduction. A 2016 study published in Molecules found that black tea’s polyphenols have anti-obesity effects and help reduce visceral fat. Another 2014 study in Food & Function discovered that drinking three cups of black tea daily for three months resulted in waistline reduction.
Pu-erh Tea
Pu-erh tea is a type of fermented Chinese black tea that has been linked to fat loss in several studies. In 2014, Phytotherapy Research found that men with metabolic syndrome who drank pu-erh tea experienced a decrease in body fat and BMI. Another study in Nutrition Research showed that pu-erh tea extract helped reduce body weight, BMI, and visceral fat in Japanese adults.
Green Tea
Green tea is one of the most popular teas for fat loss. A 2022 study in the International Journal of Environmental Research and Public Health revealed that drinking four or more cups of green tea daily was associated with a 44% lower risk of abdominal obesity. Another 2008 study in Physiology & Behavior found that those who drank green tea regularly experienced more weight loss than non-drinkers, and a 2009 study in The Journal of Nutrition showed that green tea catechins—powerful antioxidants—paired with exercise reduced belly fat.
The secret behind green tea’s fat-burning power lies in its polyphenols, specifically catechins like ECGC, which are linked to boosting metabolism.
White Tea
White tea is the least processed of all teas and is known for its delicate flavor. Along with green and oolong, white tea has been shown to increase metabolism and fat oxidation. A 2023 report in Food Safety & Health highlighted white tea’s ability to help with weight loss and visceral fat reduction.
Oolong Tea
Oolong tea is another fat-fighting tea, made from partially oxidized tea leaves. Like green and black tea, it contains polyphenols that help speed up metabolism and burn belly fat. A study in The Journal of Nutrition found that polyphenols in oolong tea reduced visceral fat tissue in animals. A 2020 study from the University of Tsukuba even showed that oolong tea increased fat breakdown by 20%, continuing to work while participants slept.
So while no tea can do all the work alone, adding these teas to a balanced diet and active lifestyle may help you achieve your fat loss goals.
