Effect of coffee on weight loss journey
Frequent coffee consumption has become almost indispensable in modern life. Our fast-paced lifestyles mean that we often resort to coffee to give us a boost of energy when we’re feeling too tired. In recent years, coffee has been heavily promoted as a ‘fat burning’ drink, with many health websites claiming that it directly leads to weight loss. However, is it really that beneficial for those trying to shed a few pounds?
A study published in the British Medical Journal in 2017 revealed that contrary to popular belief, having up to three cups of coffee per day does not directly lead to weight loss. The study involved over 33,000 participants in an observational study over a 12 year period. Although there was a decreased body weight compared to non-coffee drinkers, it wasn’t particularly significant and was only 2.5 lb (1.14 kg).
Research conducted by Loma Linda university in California, which was published in the American Journal of Clinical Nutrition, found that caffeine intake was associated with a slower weight loss. In this study, those who consumed over 200mg of caffeine (approx. 2 cups of coffee) a day lost 0.5lb less than those who consumed little to no caffeine. This indicates that while caffeine may give you a much needed boost throughout the day, it could also be hindering your weight loss efforts.
Ultimately, the answer to this question depends on your own preferences and lifestyle. If you are trying to lose weight, drinking up to 3 cups of coffee per day is unlikely to severely stunt your weight loss progress. However, if you are particularly sensitive to caffeine and/or you rely heavily on coffee to get you through the day, it is recommended to cut down your intake. This is largely due to the additional calories that come with popular forms of caffeinated beverages, like frappuccinos, lattes or iced coffees, which contain between 300 and 500 kcal per serving.
Therefore, if you would prefer to drink coffee for the pleasure it provides, it is essential that you are aware of the potential consequences. Caffeine can act as an appetite suppressant, which could potentially lead to you becoming overly reliant on it. It is important to ensure you are getting the necessary nutrients from whole and unprocessed foods in order to keep your energy levels at a decent level throughout the day. Drinking water and herbal teas instead of your favourite cup of coffee can also be beneficial for those trying to lose weight, as these are calorie free and have the potential to keep you hydrated.
Adapting to a healthier lifestyle
Achieving sustainable weight loss is not all about replacing coffee with calorie free alternatives, it is also about creating healthy habits and incorporating them into your everyday life. Whether you’re trying to lose a few lbs or significantly reduce your body fat, it is likely to take time and dedication. Oftentimes, trying to make too many changes at once can be rather overwhelming, therefore it is crucial that progress is made in small and manageable steps.
The first step to achieving your goals is to identify any unhealthy behaviors in your daily routine. This could be anything from eating out constantly to not getting enough sleep. Once these behaviors have been identified, then the next step is to find ways of replacing them with healthier alternatives, such as cooking with nutritious foods and going to bed on time.
Introducing physical activity into your lifestyle is another great way to boost your weight loss efforts. It doesn’t necessarily have to be strenuous exercise, it can simply be a 30 minute walk or a session in the gym – any activity that gets your heart rate up. The aim is to get moving and slowly make progress by increasing the timeframe each week.
Finally, to ensure your goals are achieved, it is important that you seek support and guidance from knowledgeable sources. This could be a personal trainer or dietician; a fitness app or support group; or simply advice from family and friends. Whatever the case, it is evident that for sustainable weight loss to be achieved, it is essential that we break away from unhealthy habits and commit to leading a more active lifestyle.
Beneficial Foods for weight loss
Although making changes to your lifestyle and diet can be tricky, experimenting with different types of nutritious and beneficial foods can be a fun way to encourage sustainable weight loss. Whole grains provide plenty of fibre and have low glycemic indices, which helps with appetite control. Grains like quinoa and oats are also rich in proteins, which would help to keep you full for a longer period of time.
Incorporating legumes into your diet is another great way to lose weight. They are full of complex carbohydrates, proteins and minerals and are a great meat alternative. Legumes such as lentils, chickpeas and kidney beans are also incredibly nutritious, so swapping one meal a day for a legume-based dish could be a good place to start.
Finally, adding more fruits and veggies to your diet can help you lose weight as well. Low-calorie and fresh fruits like apples, grapes and oranges are great for those trying to shed those extra pounds. Furthermore, cruciferous vegetables like spinach, kale and broccoli are some of the best options for weight loss. These are packed with antioxidants, vitamins, minerals and phytochemicals, yet contain a remarkably small number of calories.
Staying motivated
When beginning a weight loss journey, it is important to set realistic goals and to keep your motivation up by celebrating small successes. This could be anything from going for a 20 minute walk each day to reducing your daily caloric intake, or opting for healthier food options. The aim is to stay consistent and progress in small achievable steps.
It is also important to remember that there will be days when it feels like you have taken a step backwards or when you have been unsuccessful in your pursuit. This is normal and does not mean you should give up. Reminding yourself why you started and aiming for long-term changes is the key to staying motivated and achieving your goals.
Creating a reward system for yourself is another good way to stay motivated. This could be anything from treating yourself to something you’ve been wanting for a while to indulging in a massage or spa treatment. Whatever it is, ensuring you reward yourself for the successes is a great way to ensure your motivation does not suffer.
Accountability Partner
Having an accountability partner is a great way to have a companion on your weight loss journey. This could be a friend or family member who is willing to listen and support you when things get tough, yet challenge you and hold you accountable when needed.
If it is hard to find someone close to you who is willing to do this, then there are many online forums or apps which provide you with virtual weight loss buddies who can help you stay motivated and on track. These conversations are valuable in that they can provide emotional support, helpful suggestions and generally earn you confidence when trying to achieve your goals.
Whilst accountability partners can help in maintaining your motivation and drive, there is also an immense amount to be gained from self-love and self-care. Finding methods which work for you, such as meditating or listening to calming music, can help to alleviate stress and encourage mindful living, which is essential for achieving your goals in a healthy manner.
Conclusion
As we can see, there are various aspects to consider when looking at coffee consumption in relation to weight loss. Even though the research has not been conclusive, it indicates that drinking up to three cups of coffee per day is unlikely to significantly impact your efforts. Therefore, if you are a coffee lover, it is probably okay to enjoy a few cups a day. That said, it is important to keep in mind the potential consequences of overconsumption; this could range from gentle dehydration to indirectly restraining your weight loss progress.
The key to achieving sustainable weight loss is to create healthy habits, such as adding more beneficial foods to your diet or finding ways to stay consistent and motivated. Finally, the most important thing to keep in mind when attempting to lose weight is to make progress in small achievable steps and to ensure good self-care practices.
