Coffee is one of the most widely consumed beverages in the World. Research has shown links between drinking coffee and an increase in metabolism, which can lead to weight loss.
Caffeine is a naturally occurring stimulant found in the leaves, nuts or fruit of over 60 plants worldwide. The effects of caffeine will vary from person to person, and, caffeine may be unsafe for some people when consumed in high doses. Our largest source of caffeine intake comes from coffee.
Caffeine can be found in many different products – tea, sports drinks, weight loss pills, chocolate etc. The table below shows the amount of caffeine in various products.
| What | How much caffeine? |
| Tea (black, green or white) | 30 to 100mg (depending on type and strength of brew) |
| Coffee (instant) 150ml cup | 60 to 100mg |
| Coffee (espresso) 150ml cup | 40 to 90mg (depending on the beans used and the strength of the brew) |
| Coffee (drip-percolated) 150ml cup | 100 to 150mg (depending on the beans used and the strength of the brew) |
| Coffee (decaffeinated) 150ml cup | 3mg |
| Cocoa and hot chocolate drink 150ml | 10 to 70mg (depending on type of chocolate used and the strength of the drink) |
| Chocolate bar – 30g | 20 to 60mg |
| Cola drink 375ml | 35mg |
| Energy drink | 80mg (on average but there are some with up to 300mg) |
| Source: National Drug and Alcohol Research Centre, University New South Wales. | |
In Australia, there is currently no Acceptable Daily Intake (or equivalent) for caffeine. The only advice is do not ingest caffeine if you are pregnant or have heart problems. In any case you should talk to your doctor before consuming caffeine.
Regarding exercise and weight loss, caffeine has been shown to help reduce fatigue, which could assist to complete a rigorous workout. Therefore, having this increase in energy and working harder will help you to burn more calories. Your perceived exertion during the session will also be less.
Caffeine will help your body draw fatty acids out from storage and into the bloodstream where you can utilise them for energy while working out.
If this energy is not burned it will just be stored in another fat cell i.e. you are essentially moving fat from one cell to another. It takes about 40 -60 minutes for caffeine to reach maximum concentration in the body. So, if you are planning on using caffeine before a workout, this is the optimum time to do so.
Unfortunately there are disadvantages of consuming too much caffeine:
Increased heart rate
Anxiety
It is a stimulant and is highly addictive
Too much caffeine can cause panic attacks
Sleep disturbance
Impaired fine motor control (and shakiness)
Also, be wary of drinking high calorie caffeinated drinks that will work against your weight loss
I am a big believer of everything in moderation. Caffeine alone will not help you lose weight, – you will still need to exercise and follow a healthy nutrition plan. Caffeine taken before exercise can increase fat burning and help you exercise longer by delaying fatigue. If you are currently not a regular caffeine user, there is no need to start, let your body do the hard work, not the stimulants. If you are a caffeine user, use it in moderation but use it to your benefit pre workout.
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