Change 5 coffee-drinking habits to lose fat and rejuvenate your body.

Coffee has been proven not only to help you stay alert but also to have fat-burning and body-rejuvenating effects if consumed correctly.

Eat breakfast or a snack rich in protein before drinking coffee. (Image created by AI for illustration purposes only)

According to Eating Well , a 2025 study of 45,000 people showed that those who drank coffee (an average of 1.7 cups per day) had significantly lower visceral fat than those who did not drink coffee.

Experts have long believed that caffeine's ability to boost metabolism is the main reason why coffee can promote weight loss. Several studies have shown that coffee can increase metabolic rate by 5-20% for at least 3 hours after consumption.

However, to maximize these benefits, it's necessary to drink coffee correctly and avoid the following habits:

1. Drinking coffee too late in the day.

Drinking coffee too late can affect sleep by making it difficult to fall asleep or to sleep soundly, because caffeine affects the nervous system and its effects can last for several hours.

Sleep is crucial for disease prevention, improving mood, concentration, and immune function. Furthermore, poor sleep quality can disrupt hormonal balance, leading to increased fat accumulation and greater difficulty controlling daily food intake.

Therefore, it is recommended to stop drinking coffee at least 6 hours before bedtime to optimize sleep quality.

"Switch to decaffeinated coffee after 2 p.m. or in situations where you need to stay alert in the latter half of the day," suggests Melissa Prest, an expert at the National Institute of Nutrition and Dietetics in the US.

2. Drink unfiltered coffee.

Coffee brewed using a French Press, an Ibrik (Turkish coffee maker), or Espresso is classified as unfiltered coffee.

The drawback of this strong extraction method is that it can lead to elevated LDL cholesterol levels with regular consumption because it doesn't remove the oils present in the coffee, leaving behind high levels of diterpenes, especially kahweol and cafestol.

These substances can all increase triglyceride levels and LDL cholesterol levels.

Conversely, choosing coffee brewed through paper filters or filter bags will help remove these substances, limiting the increase in bad cholesterol levels.

3. Adding too much sugar and milk to coffee.

Adding too much condensed milk, sweetened milk, or other sweeteners to your cup of coffee can increase your total sugar and calorie intake.

The habit of consuming too much sugar and dairy not only leads to weight gain, fat accumulation, and an increased risk of obesity, but also causes chronic inflammation and increases the risk of diseases related to blood sugar and blood pressure.

Excess sugar also disrupts the balance of the gut microbiome and can worsen many disease symptoms.

Instead, make it a habit to drink black coffee or diluted black coffee (americano), limit sweeteners, or prioritize plant-based milks and natural sweeteners like honey or coconut nectar.

4. Drink coffee as soon as you wake up in the morning.

The optimal time to drink coffee depends on many individual factors such as each person's caffeine metabolism rate, age, occupation, specific type of coffee, and the use of medications or supplements.

Therefore, there is no fixed time that suits everyone. However, similar to drinking coffee right before bedtime, drinking coffee immediately after waking up is also not recommended.

This habit can affect adenosine, a neurotransmitter that influences circadian rhythms and the sleep-wake cycle.

To minimize this effect, Debbie Petitpain, a spokesperson for the Institute of Nutrition and Dietetics, recommends drinking your first cup of coffee 60-90 minutes after waking up.

Debbie suggests, "In the meantime, drink some water, enjoy the natural light, and do some light exercise to help your body wake up naturally."

5. Drink coffee instead of meals.

Some people drink coffee instead of meals, whether for weight loss or personal preference, but this is not recommended. Coffee may help with weight loss and fat reduction more effectively due to its thermogenic properties and ability to speed up metabolism, but it does not contain enough nutrients to replace a meal.

It's best to drink coffee after meals, such as breakfast, to benefit your metabolism and better control your blood sugar levels.

Drinking coffee on an empty stomach can speed up caffeine absorption, giving you instant alertness; however, this acidic beverage, with a pH of 4.8-5.1, can increase the risk of stomach acid irritation, causing heartburn and nausea.

Therefore, it's advisable to have breakfast or a light snack rich in protein before drinking coffee.

Source: https://baoquocte.vn/thay-doi-5-thoi-quen-uong-ca-phe-de-giam-mo-tre-hoa-co-the-322555.html