I've recently had a few clients ask me if caffeine can help with weight loss, specifically fat loss.
Caffeine can help with a couple of things like suppressing appetite and water loss through acting as a diuretic, though neither of these has had enough research to tell if caffeine intake will have long lasting results.
This study on twenty women, ages 19-28 years old and 129-213 pounds, researched caffeine's affect on an individual's oxygen uptake, rate of perceived exertion, heart rate, respiratory exchange ratio, rate of energy expenditure, percentage of maximal oxygen uptake reserve, and potential contribution towards weight loss.
The study found that "Caffeine supplementation does not provide recreationally active women a viable pathway to weight loss or any meaningful ergogenic performance benefits. As a personal trainer and fitness professional, it is best to design an effective aerobic and resistance training program, while simultaneously encouraging nutritional strategies that specifically address an individual's needs for weight management. Regular aerobic exercise, resistance training and proper nutrition habits are always going to have the most beneficial effect on an individual's overall health as well."
Be careful when thinking about using caffeine for weight loss. When consumed in moderation, caffeine is safe for most individuals, but too much can cause things like insomnia, nervousness, restlessness, irritability, stomach upset, fast heartbeat, and muscle tremors.
So what are my recommendations for you?
- Eat real food such as meat, eggs, vegetables, fruits, nuts, seeds, and so on
- Get quality sleep (8-9 hours of UNINTERRUPTED sleep a night)
- Add in moderate exercise that feels right for your body
That’s it for now. Remember, I’m here for YOU so please share questions and comments below!
—Gina Batcheller, Health and Fitness Professional, Life Time Fitness