How Does Coffee Affect Weight?

According to research, coffee may help people lose and maintain their weight. A study published in the International Journal of Epidemiology in April 2015 examined the eating habits of more than 93,000 people to explore the associations between drinking coffee and weight. Investigators found that people who drank more coffee had lower risks of both type II diabetes and obesity.

It's important to remember that because this study was only an observational one, no significant inferences can be made. However, it prepares the ground for additional research on coffee and weight loss, which has revealed the following:

1. Might suppress appetite: According to a paper published in the International Journal of Food Sciences and Nutrition in December 2017, drinking coffee may help you consume fewer calories by decreasing hunger.
   • Reviewers discovered that consuming coffee from 30 minutes to 4 hours before a meal caused people to consume less food. The review noted that drinking coffee three to four and a half hours before a meal didn't have much of an effect on food consumption. However, the benefit is only transient.
   • Interestingly, a tiny randomized controlled trial in Obesity from June 2013 discovered a similar effect—but only for specific individuals. Particularly, people who were overweight or obese and drank a cup of coffee had less food in their subsequent meal, whereas those who were "average" weight did not appear to be affected in the same way.
   • Keep in mind that this benefit may not apply to everyone because some other researchers haven't shown a strong connection between coffee and decreased hunger.
2. Improves your workout: According to research published in the International Journal of Sports Nutrition and Exercise Metabolism in February 2015, having a cup of coffee an hour before working out will help you exercise longer and more intensely, burning more calories before you are tired. Long after your workout is over, you'll still be burning calories.
   • Additionally, a study published in the Journal of Applied Physiology in October 2014 revealed that caffeine can stimulate dopamine (the neurotransmitter responsible for joy) to be released. This suggests that you might like working out more.
3. Helps maintain a healthy metabolism: Caffeine, a stimulant that occurs naturally in coffee, can temporarily increase your resting metabolic rate. In a 24-week trial involving 126 overweight adults, researchers from the Harvard T.H. Chan School of Public Health discovered that people who drank four cups of coffee per day (in contrast to those who received a placebo) shed a small percentage of body fat. According to the study, the increase in metabolism among coffee drinkers may have contributed to fat reduction.

Although a cup of black coffee has several health advantages and can improve your athletic performance, there are risks associated with excessive consumption.

1. Drinking excessively: According to the Mayo Clinic, more than four cups of coffee a day may make you feel jittery and unpleasant and may even trigger muscle tremors. Although none of these adverse effects directly prevent weight reduction, they can make you feel less motivated to eat healthy, exercise, and generally follow your weight-loss strategy. Some people may be more sensitive to coffee and develop these symptoms even with fewer cups of coffee.
2. Put more calories into it: According to the U.S. Food and Drug Administration (FDA), a cup of black coffee has fewer than three calories. As a result, coffee in your diet only prevents you from losing weight when it's overloaded with sugar, cream, or other high-calorie additives.
   • The FDA estimates that a single cup of coffee with two tablespoons of sugar and an ounce of half-and-half milk contains 72 calories. Three cups of the stuff each day, for example, would add 216 more calories per day and 1,500 extra calories per week.
   • For the record, the American Heart Association advises against consuming more than 100 to 150 calories (or six to nine teaspoons) per day from sugar, but the FDA estimates that most Americans take an additional 270 calories per day from sugar, including calories from sweetened coffee.
3. A late-day beverage consumption: Caffeine is a stimulant, so it might prevent you from falling asleep, especially if you consume it too soon before bed. Coffee used in the afternoon may make it more difficult to fall asleep and prevent you from getting the restful sleep you need to wake up feeling rejuvenated.
   • That matters because getting a good night's sleep is essential for losing weight. Lack of sleep can cause your body to store more fat, mess with your willpower toward food and exercise and alter your appetite hormones.