Is coffee good for weight loss?

Having a daily coffee is a ritual 3 in 4 Aussies enjoy, with almost a third brewing up 3 or more cups a day.¹ And perhaps they’re onto something.

Coffee is a major source of antioxidants, which combat free radicals and may protect against chronic diseases. It’s also credited with protecting against neurodegenerative diseases such as Parkinson's and Alzheimer's.²

But can coffee help you lose weight, too? Yes, but only if you do it right.

Coffee can support weight loss by giving your metabolism a boost, facilitating fat burning, and temporarily suppressing your appetite3.

“Coffee has long been part of daily routines, but its potential role in weight management has drawn growing interest,” says Bupa Dietitian Chris Eldridge.

“While it is not a shortcut to weight loss, there is credible science that explains why coffee often appears in discussions about metabolism and energy balance.”

Let’s take a closer look at the potential benefits.

Enhances exercise performance: Caffeine can provide a jolt of energy and optimise the results of a workout.

Boosts metabolism: Caffeine can speed up your metabolism, causing your body to use up a small amount of extra energy (calories!).

Increases fat burning: Coffee can help break down fat stores to use for energy.

Suppresses appetite: Coffee, caffeinated or decaf, can reduce feelings of hunger.

Overall, coffee can support weight loss, but only as part of a broader lifestyle approach.

“When enjoyed in a simple form and consumed in sensible amounts, it can offer a small yet meaningful contribution to overall health and daily energy balance,” says Chris.

Not all coffee orders are created equal.

A caramel cookie crunch cream Frappuccino contains about 3366 kilojoules (kJ) or 804 calories.

“The type of coffee consumed can shape outcomes,” says Chris. “Milk-based drinks often contain enough extra calories to overshadow any metabolic benefit.”

While instant coffee delivers a consistent caffeine level (and is widely accessible), drip or filter coffee tends to provide the richest source of antioxidants due to the brewing method. Espresso offers an efficient, concentrated dose of caffeine.

“For those seeking support with weight management, black coffee remains the most practical choice,” says Chris.

Caffeine stimulates the central nervous system, which can raise energy expenditure and improve alertness. This may translate into slightly higher activity levels or better exercise performance, both of which contribute to a greater overall calorie burn.

“Caffeine is certainly the main driver of any immediate effect,” says Chris. “But coffee as a whole offers additional antioxidants that may support the regulation of appetite and glucose, which gives it an advantage over isolated caffeine sources.”

While decaf coffee won’t influence metabolism to the same extent as regular coffee, it does have many of the bioactive compounds present in regular coffee.

“It can still be included for those who enjoy the flavour but prefer to limit caffeine intake, particularly later in the day,” says Chris.

Drinking too much coffee can have negative side effects4 such as restlessness, increased heart rate, anxiety and insomnia.

Other issues may include headaches, dizziness and an upset tummy. At its extreme, caffeine intake can lead to dependency and cause withdrawal symptoms such as headaches and tiredness if you stop drinking it. In rare cases of overdose, it can cause cardiac arrhythmia and even death. (In these cases, it’s generally not from drinking coffee, but from concentrated caffeine powders and tablets.)

“The key is understanding how much coffee is helpful,” says Chris.

It is recommended adults aim for a maximum of 400mg caffeine per day.5 This equates to about 2 espressos or 4 instant coffees a day.

“People with specific medical concerns, pregnant or breastfeeding, or who have a known sensitivity to caffeine should approach intake more cautiously.”

Green tea is also known for being a helpful supplement as part of a weight loss plan.5

In fact, some research points to it having the edge over coffee for weight loss due to its combination of caffeine and catechins that have been studied for their influence on fat oxidation.

“Some research suggests these compounds may provide a comparable or even slightly stronger effect than coffee in certain situations,” says Chris.

Black tea is also reported to offers numerous health benefits, including boosting heart health, improving mental alertness, and lowering blood sugar levels.7 It is also rich in antioxidants that may help fight certain cancers.