Is coffee good for weight loss?

November 3, 2025 Joanna O'Sullivan

You’re dieting and can’t imagine mornings without your brew. The big question: can you still drink coffee and lose weight? The short answer: yes… and sometimes no. It depends on how you drink it, when you drink it, and what the rest of your diet and lifestyle look like.

How coffee helps with weight loss

Coffee’s primary active component is caffeine. After consumption, caffeine stimulates the central nervous system, triggering a mild release of adrenaline. This response signals the body to mobilise adipose tissue (fat stores) and release fatty acids for energy. In turn, it can modestly increase energy expenditure through thermogenesis - a brief, subtle boost to your metabolic rate.

Caffeine can also curb appetite in the short term, which may mean fewer snacks between breakfast and lunch. Some people notice they naturally push their first meal a bit later after a morning coffee without feeling ravenous. On top of that, coffee contains polyphenols and chlorogenic acids, which may improve metabolism and reduce fat storage.

If you exercise, timing matters. Having coffee about an hour before training can improve endurance and perceived effort, helping you do a little more work before you tire out. More work can mean more calories burned, which is useful when your goal is to reduce your body mass index (BMI) or overall body weight in kilograms.

A systematic review and meta-analysis confirmed that caffeine intake is linked to reductions in weight, BMI, and body fat, with a doubling of caffeine leading to approximately 22% more weight loss, 17% more BMI reduction, and 28% more fat mass loss.

Results vary (human bodies do that), but the direction is encouraging when coffee is used smartly. Adding sugar to coffee, however, reversed any potential benefits.

Where coffee impacts your weight loss

A plain black coffee has almost no calories. Once you start adding milk, syrups, and sugar, things can escalate quickly. A single teaspoon of sugar adds around 16 calories; a tablespoon of skim milk adds about 5, and full-fat milk adds 9 calories per tablespoon.

Two sugars, a generous pour of milk, and a flavour shot can turn a simple drink into a liquid dessert loaded with calories that doesn’t keep you as full as a salad with lean protein.

Caffeine timing is another trap. Too late in the day and you might invite insomnia. Insufficient sleep can increase cravings for unhealthy foods and disrupt appetite-regulating hormones like leptin and ghrelin, making it harder to make healthy choices the next day. This can lead to poor eating habits and weight loss plateaus. If you are sensitive to caffeine, consider limiting consumption to the early afternoon to support better sleep.

Tolerance can build, too. Over weeks, the same dose of caffeine may feel like less of a pick me up, which is why the fat-burning perks can flatten out. Some people benefit from cycling off coffee for a fortnight, then reintroducing it - just be mindful of headaches from caffeine withdrawal if you go cold turkey.

Please note: high doses of caffeine can cause jitters, palpitations, or stomach upsets; in rare cases and specific contexts, very excessive intakes can disrupt electrolyte balances. If you live with hypertension, osteoporosis, or other chronic conditions, or take medication (including weight-loss medications), check in with your GP or nutritionist first.

Coffee can be part of your weight loss journey, but it shouldn’t conflict with your care plan.

Choosing decaffeinated coffee (or tea)

You can enjoy decaffeinated coffee if you love the ritual but want less caffeine. Decaf still contains many polyphenols, which have a gentler impact on sleep and nerves. The fat-oxidation won’t be as strong, but the antioxidants are still there.

As for tea, caffeine levels are typically lower so the effects on appetite and metabolism are milder. Still, tea is a great option if you’re reducing total caffeine but want a warm, comforting drink with healthful compounds. Again, watch the added extras, such as sugar and milk.

How to combine coffee with your weight loss goals

You can use coffee to support weight loss efforts, as long as you do so with mindfulness. Enjoy black coffee when you can; when you add milk, watch your portions. If sweetness is non-negotiable, gradually reduce it - go from two sugars to one and a half for a week, then one, and so on. Your palate adapts faster than you think.

Steer clear of artificial sweeteners. Recent research published in Cardiology in Review has demonstrated that artificial sweeteners may pose risks to intestinal microorganisms, blood glucose regulation, and the circulatory system, further highlighting their negative impact on gut health.

Use coffee before exercise as a pre-workout nudge. A cup 45 to 60 minutes before your run, ride, or gym session can boost exercise physiology markers like perceived exertion and time-to-fatigue. That’s free motivation in a mug.

Mind the clock. If sleep is fragile, keep caffeine to the morning or late morning. Better sleep supports nutrition choices, mood, and hormone balance tied to hunger.

Choose quality over quantity. Two thoughtfully prepared coffees beat a parade of mega-lattes. If café sizes tempt you, downsize to a regular or try naturally smaller serves like a piccolo or macchiato.

Listen to your body. Jitters, anxiety, racing heart, headaches or queasiness are signs to cut back.

Combining coffee and weight loss medications

No direct study links coffee consumption to interactions with weight loss drugs, coffee may influence drug metabolism in general, and patients on weight loss medications like Ozempic should monitor tolerance to coffee, especially regarding digestive side effects.

While no strong evidence shows direct harmful interactions between coffee and weight loss drugs, caution with coffee intake is advisable in patients using these drugs, especially if you suffer from weight loss medication side effects.

As always, consult with your GP or dietitian for advice specific to your needs or weight loss goals.

Frequently asked questions

Which coffee is best for fat loss (black, espresso, filter, iced)?

The best coffee for fat loss is the one with the fewest add-ins: long black, espresso, piccolo, or cold brew/iced coffee without sugar. Portion size matters more than the brew method.

What’s the healthiest way to drink coffee for weight loss?

Keep it simple: black or with a splash of milk, minimal or no sugar, and earlier in the day. Pair it with a balanced diet and regular exercise.

Is coffee or tea better for weight loss?

Tea usually has less caffeine, which may be gentler for sleep, while coffee can give a bigger pre-workout lift. Pick what you’ll consistently enjoy without extra calories.

Is coffee creamer bad for weight loss, and what’s the best alternative?

Many creamers contain concentrated calories and added sugars. If you like creamy coffee, use a measured splash of milk (or an unsweetened alternative) and track your portions.

Summing it all up

Ultimately, coffee’s role in weight management isn’t about magic, but about mindset and moderation. Rather than chasing quick fixes, think of your daily brew as a small tool within a broader, sustainable lifestyle - one built on conscious choices, curiosity about your body's responses, and respect for long-term health.

When paired with evidence-based habits, coffee can be a companion on your weight loss journey.

Citations: Tabrizi R, Saneei P, Lankarani KB, Akbari M, Kolahdooz F, Esmaillzadeh A, Nadi-Ravandi S, Mazoochi M, Asemi Z. The effects of caffeine intake on weight loss: a systematic review and dos-response meta-analysis of randomized controlled trials. Crit Rev Food Sci Nutr. 2019;59(16):2688-2696. doi: 10.1080/10408398.2018.1507996. Epub 2018 Oct 18. PMID: 30335479.

Huang L, Huhulea E, Aifuwa E, Frishman WH, Aronow WS. Sugar-Free but Not Risk-Free? Exploring Artificial Sweeteners and Cardiovascular Disease. Cardiol Rev. 2025 Feb 19. doi: 10.1097/CRD.0000000000000873. Epub ahead of print. PMID: 39969176.