MOST people can’t function properly in the morning without having a hit of caffeine first thing.
While a cup of coffee helps wake you up for the day ahead, it could also help turbocharge your weight loss, experts have claimed.
A balanced diet contain foods from all groups, including fats, protein and carbohydrates.
The NHS says there there are a number of ways that will aide you on your weight loss journey, including getting active, using a smaller plate and staying hydrated.
But there are things that might already be part of your daily routine that could help you.
Drinking a cup of joe can stimulate “brown fat”, which burns calories to generate body heat – scientists have found.
Drinking it in moderation can help with weight loss – as long as you don’t use sweeteners and extra cream.
Professor Michael Symonds, from the University of Nottingham previously found that coffee can have a direct impact on the function of fat.
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He explained: “Brown fat works in a different way to other fat in your body and produces heat by burning sugar and fat, often in response to cold,” he explained.
“Increasing its activity improves blood sugar control as well as improving blood lipid (fat) levels and the extra calories burnt help with weight loss.
“This is the first study in humans to show that something like a cup of coffee can have a direct effect on our brown fat functions.”
Experts in China also found that drinking four cups of coffee a day can help you shed body fat.
The experts conducted a 24-week investigation that examined the impact coffee had on 126 overweight men and women in Singapore.
Scientists asked half the participants, who were all Chinese, Malay or Asian-Indian, to drink four cups of caffeinated coffee on a daily basis.
The other half drank a beverage that mimicked coffee’s taste but was neither coffee nor caffeinated.
FOUR CUP RULE
In particular, experts found at the end of the study that those who had four cups of caffeinated coffee per day over six months had dropped nearly 4 per cent of their body fat in comparison to those that hadn’t.
Study author Dr Derrick Johnston Alperet, from the Department of Nutrition at the Harvard T.H. Chan School of Public Health, said that coffee-fuelled fat loss may be the result of a “metabolic reaction” – rather than changes in lifestyle “namely diet and physical activity”.
He claimed that caffeine causes the drinker’s metabolic process to ramp up – which results in the burning of more calories and a notable drop in body fat.
Despite these scientific studies showing that coffee does help burn fat, experts have previously warned that there are no foods that can actually burn fat.
Dr Mayur Ranchordas, an exercise physiologist and sport nutritionist at Sheffield Hallam previously commented on TikTok trends which showed users combining coffee and lime or lemon to lose weight.
He said: “From a scientific perspective, there are no foods that can burn fat, that’s just not possible.”
Top tips to make sure you’re on the right path to weight loss
Personal trainer Lewis Paris explained that we need to dispel myths when it comes to fat loss
Lewis, who is a personal trainer with corporate wellbeing platform Gympass said: “When losing weight we can’t simply decide where we want to lose fat, it’s impossible, instead we lose fat all around the body.
“Yes we can help encourage certain areas around the body to “tone up” by performing certain exercises but we still can’t pinpoint exactly where the fat will be lost.”
To ensure you’re on the right path to losing weight and shedding belly fat, keep it simple and focus on these 3 things:
– Understand your daily maintenance calories and eat 2-300kcal less
– Increase your NEAT: Non-Exercise Activity Thermogenesis (walking, cleaning, gardening, playing with your kids etc)
– Introduce LISS workouts x1-2 times per week: Low Intensity Steady State Cardio (bike ride, brisk walk, cross trainer)
He added: “To increase your chances of burning belly fat and building a solid core, you must first understand how to contract & breathe correctly during your workouts.
“This will not only encourage good technique and a saved lower back but it’ll help improve your mind to muscle connection, your muscles will get stronger and you’ll build a more toned physique around your midsection.”
Dr Mayur admitted that caffeine in coffee is a food that can boost the metabolism, as well as spicy foods.
“But the change is small, and unless you’re making substantial changes to your diet, you won’t see much difference to your physique,” he said.
“The only way for you to transform your physique in that particular way is to burn more calories than you consume with a combination of exercise and modifying the diet,” Dr Mayur said.
A study in 2018 found that coffee helps to boost your metabolism, which in turn can help you burn more calories.
But it’s important to remember that everyone is different and while coffee might increase one person’s metabolism, it might not do anything for someone else.
Experts also say that coffee can help suppress your appetite, stopping you reaching for the biscuits or crisps.
This is because coffee helps to stimulate the satiety hormone peptide YY (PYY).
This means that coffee will help you feel satisfied and less hungry.
Registered dietitian at Preg Appetit Ashley Shaw said that you should stop drinking coffee around six hours before bed.
This is because coffee can stop us from getting to sleep and a lack of sleep has also been linked to weight gain.
Shaw told Insider that if you want to drink coffee for weight loss then there are some rules you should stick to.
“Four cups of coffee a day allows the benefits of feeling more awake and better fat metabolism while not being too much to impact sleep and hunger”, she added.