In the world of fitness and weight loss, there’s rarely a quick fix or easy solution for controlling weight. Most weight loss supplements and pills, if they provide any benefit at all, do so at the price of health and safety. One dietary component that’s been espoused at various times for controlling weight is caffeine. Although caffeine-like derivatives are frequently added to diet pills and supplements to help promote weight loss, some people consume large quantities of caffeine in the form of coffee and green tea in an attempt to lose weight. Is caffeine for controlling weight effective?

Some studies have shown that caffeine has a thermogenic effect, meaning that it increases the metabolic rate or the rate at which energy is burned. There is some support for the thermogenic effect of caffeine. One study published in the Journal of Clinical Nutrition showed that one-hundred milligrams of caffeine boosted the metabolic rate of test subjects by three to four percent. Several other studies have demonstrated similar results. The combination of caffeine and the catechins found in green tea have each been shown to boost metabolism independently with the two together potentially giving even greater fat burning effects. Most of the studies demonstrating the fat-burning effects of green tea catechins have been performed on animals so it’s unclear how effective they are in humans.

Although the use of caffeine for controlling weight may supply some additional metabolism boosting benefits, it seems unlikely it would be effective over long periods of time. Most humans develop some degree of tolerance to the effects of caffeine and it’s possible that the thermogenic effect would become less pronounced over time as tolerance develops. Even if the metabolism boosting effects persist, do you really want to take in large quantities of caffeine on a daily basis just to maintain your weight? Plus, consuming high doses of caffeine for controlling weight could lead to potentially dangerous side effects, particularly for those with high blood pressure or heart disease.

Another reason caffeine for controlling weight is thought to be effective is the belief that it suppresses appetite. While this may be true initially, consuming large doses of caffeine over time can increase levels of cortisol, the stress hormone. Higher cortisol levels have been associated with increased appetite and weight gain, particularly abdominal obesity. When cortisol levels are high, insulin resistance is also increased which can indirectly promote weight gain. That short term appetite suppression may come back to haunt you in a bigger way if you choose to use large quantities of caffeine for weight control.

The bottom line? Caffeine may be a quick, short term metabolism booster and appetite suppressant, but is unlikely to be a long term solution for controlling weight. If you enjoy caffeine in moderation, drinking green tea can potentially give your metabolism a subtle boost while providing other health benefits as well. Just don’t depend on it as a long term option for weight control. A healthy diet and exercise are still the best solutions for maintaining a healthy weight.