Most people’s days start with a cup of coffee. But just how much can too much cup of joe cause weight gain?
While many people rely on drinking coffee to fuel their days, research seems to suggest otherwise 1, proving that it is indeed possible to experience weight gain from drinking too much coffee.
Caffeine’s Role in Weight Gain
The source of the debate stems from the high levels of caffeine in coffee. Caffeine stimulates the metabolism which in turn can lead to weight gain. Studies have found that people who consume higher amounts of caffeine are more likely to gain weight 2. Therefore, people who are sensitive to caffeine or those that drink large amounts of coffee throughout their day can be at a higher risk for weight gain.
On the other hand, it is also believed that caffeine can cause weight loss. Caffeine is a natural stimulant that can help give people an energy boost to get through the day 3. This could lead to people being more active than they normally would be, ultimately leading to excess calorie burning. But this can only be beneficial if a person has a balanced, healthy diet in place.
The Bottom Line
While coffee is linked to weight gain in certain cases, the weight gain is usually due to the specific ingredients that are added to the coffee. People who load their coffee full of sugar and cream can be at a higher risk for weight gain from drinking coffee. The best way to maintain health, whilst still being able to consume coffee, is to go for sugar-free and low fat options.
In addition, people should be careful not to consume too much caffeine as this too can lead to health issues. The American Medical Association suggests that people should not consume more than 400 mg of caffeine per day 4.
It is important to remember that coffee is not a magical source of weight loss. Rather, the weight gain or loss associated with coffee is directly linked to the other factors in a person’s lifestyle.
The Role of Exercise
Exercise is one of the most essential parts of a healthy lifestyle, and one of the key components to weight management. Studies have found that regular exercise can reduce the risk of weight gain, regardless of coffee consumption amount 5.
For those aiming to avoid coffee for fear of weight gain, it is important to add exercise as part of their health plan. Exercise helps keep the body in shape and balanced, regulating hormones, such as cortisol, that are responsible for stored fat in the body.
In addition, people who are looking to lose weight should still include coffee in their daily routine, as long as they avoid caffeinated drinks that have high sugared or sugary syrups. People should focus on drinking coffee that’s naturally made, such as espresso, black or cold brew coffee.
Sleep Patterns Impact
Sleep habits are also a major factor in weight management. Studies have found that having an irregular sleep schedule can lead to an increased risk of weight gain due to an elevated level of stress hormones 6.
Coffee can help people feel more alert throughout the day, however too much caffeine can interfere with the sleeping patterns of individuals. Too much caffeine can make it harder for people to relax and fall asleep, increasing the feeling of stress.
The best way for people to keep their sleep patterns in check is to reduce their caffeine intake, drink other beverages during the day, like water, and try to keep their sleeping patterns on a regular schedule.
Balance is Key
It is important for people to consume coffee sensibly. Coffee has been linked to a range of positive effects, such as increased cognitive function and improved athletic performance 7, which make it a great beverage to add to a balanced diet.
It is also important to be mindful of the added ingredients, such as sugar and cream, that can increase the calories consumed. People should be aware of their own bodies and pay attention to any changes they may experience. If a person has a spike in their weight when drinking coffee, it is best to switch to decaffeinated coffee or to cut down on their caffeine intake.
Differing Opinions
Although medical experts may agree that there are risks of weight gain from drinking coffee, the opinions amongst consumers are divided.
Many people swear by their coffee cupping ritual, claiming that it not only helps them stay energized throughout the day but also prevents weight gain. Other coffee lovers believe that the reason some people may be gaining weight from drinking coffee is because they are using it as a crutch to prevent them from engaging in healthy activities.
In addition, there are many consumers that are not aware of how much sugar and cream they may be adding to their caffeine intake without being aware. The sugar and cream being added to coffee can be enough of a factor that can cause weight gain.
Calories Count
Though the amount of calories in a cup of coffee are minimal, they are still a factor that should be accounted for. A single shot of espresso typically has 5 calories and an 8-ounce serving of brewed coffee typically has 2 calories 8. However, most people don’t drink coffee on its own and often add cream and sugar which can increase the calorie content of the drink.
A typical cup of coffee with cream and sugar can add up to as much as 100 calories 9. They key here is to go for low fat or sugar-free creamers, which can help reduce the calorie content of the coffee. Milk is also a great option, as it is low in fat and contains vitamin D, which is essential for bone health.
Conclusion
While coffee can be linked to weight gain for certain people, it is important to remember that it all depends on the person’s individual lifestyle and dietary habits. It is possible to enjoy coffee without the risk of weight gain, as long as you are aware of your own health and the other factors in your lifestyle.
