Skip to main content

How to increase metabolism: This Japanese technique is simple and effective

Spoiler alert: It's delicious, too

Tea kettle and a cup of green tea
Maria Tyutina / Pexels

Your metabolism is a key player in your health and weight loss goals. It’s responsible for converting the food you eat into energy. A faster metabolism means you burn more calories at rest and during exercise, which can help you lose weight and improve your overall health.

There are a few ways to boost your metabolism, like eating a healthy diet and exercising regularly. But if you’re looking for a simple (and effective) way to kickstart your metabolism, all you have to do is rummage through your pantry for a box of green tea.

Fresh green tea with tea leaves in the water
Grafvision / Adobe Stock

What is green tea good for?

Green tea isn’t just a fad beverage for yogis. It’s a centuries-old Asian medicinal beverage that’s been credited with a variety of health benefits, including:

  • Reduced risk of heart disease and stroke
  • Improved brain function and memory
  • Reduced risk of cancer
  • Protection against type 2 diabetes
  • Improved bone health
  • Reduced risk of Alzheimer’s disease and Parkinson’s disease

One of the most popular green tea benefits is its potential to boost metabolism and promote weight loss.

Does green tea help you lose weight?

Maybe. Some evidence suggests green tea is effective for weight loss, but the results may not be as dramatic as some may hope.

Green tea contains two key compounds: caffeine and catechins. Together, they work synergistically to promote thermogenesis (heat production) and fat oxidation (the breakdown of fats) in the body, leading to a modest increase in metabolic rate.

Here’s a brief overview of what the research says about green tea and its effects on weight loss and metabolism:

  • A 2008 study found that participants who took green tea extract before exercise burned 17% more fat than those who did not.
  • A different 2008 study found that obese participants who took green tea extract for three months lost 7.3 more pounds and burned 183 more calories per day than those who did not.
  • One systematic review of randomized controlled trials (published in 2012) found that green tea preparations induced weight loss in overweight or obese adults.
  • A 2016 randomized, double-blind, placebo-controlled clinical trial found that high-dose green tea extract significantly reduced weight and waist circumference in women with central obesity.

While most of these studies focus on green tea extract, there’s evidence that drinking green tea also benefits metabolism and weight loss.

But don’t expect to drop pounds overnight — green tea isn’t a magic solution for weight loss. Regular exercise, a healthy diet, and good lifestyle choices are still an important part of achieving and maintaining a healthy weight.

Teapot and green tea
Ray Piedra / Pexels

How to make green tea

Green tea is pretty easy to make, and you can enjoy it hot or cold. But if you’re trying to improve your metabolism, you should opt for hot green tea.

Here’s how to make it:

  1. Boil water in a kettle or pot. Heat it to a temperature of 175-185 degrees Fahrenheit (80-85 degrees Celsius).
  2. Place one green tea bag into a cup. (You can use loose-leaf tea if you’d like, but you’ll need a strainer or infuser.)
  3. Pour the hot water over the tea and let it steep for three to five minutes. Covering the cup with a lid during steeping can help preserve the flavors and aromas.
  4. Remove the tea bag or strain the loose-leaf tea to separate it from the liquid, and enjoy.

How much green tea should you drink for weight loss?

There’s no one-size-fits-all answer, as the amount needed varies depending on your metabolism, caffeine intake, and overall health. However, some studies suggest drinking three to five cups per day may be helpful.

If you’re new to green tea, start with one cup and gradually increase your intake based on how your body responds. While green tea is generally safe in moderate amounts, it does contain caffeine and may have side effects for some people.

Is AriZona green tea good for you?

The short answer is: not really.

AriZona green tea is loaded with sugar. A 16-ounce can contains 34 grams of sugar, which is more than the recommended daily intake for adults. This added sugar can offset the health benefits of green tea and may contribute to weight gain and other health problems.

Some premade green tea drinks also contain artificial sweeteners, preservatives, and other unhealthy ingredients.

If you’re looking for a healthy way to enjoy green tea, it’s best to brew your own at home. This way, you can control what goes into it.

Handsome happy bearded man is preparing wonderful fresh vegan salad in the kitchen at home
Maksym Povozniuk / Adobe Stock

How to boost metabolism the natural way

Want to know how to increase metabolism naturally? Incorporating green tea into your diet is just one of the many things you can do.

Here are a few other natural ways to boost your metabolism:

  • Eat plenty of fiber-rich foods. Fruits, vegetables, whole grains, and legumes are all good sources of fiber. Fiber helps you feel full and satisfied, which can help prevent overeating and promote weight management.
  • Stay hydrated: Staying hydrated helps to regulate body temperature, transport nutrients, and remove waste products.
  • Get enough sleep. When you don’t get enough sleep, your body produces more cortisol. Cortisol (a stress hormone) can lead to weight gain and other health problems. Aim for seven to nine hours of sleep each night.

Editors' Recommendations

Tabitha Britt
Tabitha Britt is a freelance writer, editor, SEO & content strategist.
How to do a hack squat: Tips, tricks, and advice from the experts
Fire up those quads and build tree-trunk legs with the hack squat
blonde-haired man doing a hack squat on a hack squat machine

Looking for a way to torch your quads and sculpt those treetrunk legs you’ve always dreamed of? You’ve probably done your fair share of squats, but if you want to switch things up and really target your quads, it's time to try the hack squat.
The hack squat can be done one of two ways: with a hack squat machine or with a barbell. In this guide, we’ll break down both methods for you and cover everything you need to know to perform this exercise effectively and safely.

By the time you’re done reading, you’ll be ready to conquer leg day with confidence and take your quad strength to the next level.
What is a hack squat?

Read more
How to build strength and mobility with functional training
Strengthen your upper and lower body with functional fitness
a man doing pull ups

As you prepare to start your summertime fitness routine, you’ll want to include functional training. Now more than ever, there’s an increased focus on this type of training within the fitness-conscious world, and with good reason; functional training primes your body for your everyday activities. 

As we go on with the hustle and bustle of our day, we often overlook it, but functional training provides the strength to carry out the daily tasks that require you to push, haul, load, and lift. Keep reading to learn more about functional training and how to include it in your routine.
Does functional training build strength?

Read more
5 high-volume, low-calorie foods to make cutting easier
Lose body fat with these high-volume, low-calorie foods
cauliflower-rice

The "cutting period" of your diet and fitness routine requires a decrease in calories for a prolonged period to lose body fat while maintaining your muscle mass percentage. Once you switch from the bulking phase to the cutting phase, your body has to quickly adapt to running on much less energy consumed from food.
The cutting phase focuses on consuming lots of lean protein, nutrient-dense vegetables, and whole grains -- helping to keep you full while still maintaining a calorie deficit. Although this sounds easy, cutting can often leave you ragingly hungry with little to turn to when it comes to snacking. That's why consuming high volume low calorie foods is a great strategy to keep you full while keeping you on track with your diet. Discover our 5 favorite low calorie high volume foods to try during your next cut.

What is a high volume low-calorie food?

Read more