Change 5 coffee drinking habits to reduce fat and rejuvenate the body

Coffee is proven to not only help you stay awake but also reduce fat and rejuvenate the body if consumed properly.

Have a protein-rich breakfast or snack before drinking coffee. (Illustration image generated by AI)

According to Eating Well , a 2025 study of 45,000 people found that coffee drinkers (averaging 1.7 cups per day) had significantly lower visceral fat than non-coffee drinkers.

Experts have also 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 optimize the above effects, you need to drink coffee properly and avoid the following habits:

1. Drinking coffee too late in the day

Drinking coffee too late in the day can affect your sleep by making it difficult to fall asleep or stay asleep, as caffeine affects the nervous system and can last for hours.

Sleep is important for disease prevention, mood, concentration, and immune function. In addition, poor sleep quality also causes hormonal imbalances, making the body more prone to fat storage and making it harder to control daily diet.

Therefore, you should stop drinking coffee at least 6 hours before going to bed to optimize sleep quality.

"Switch to decaffeinated coffee after 2 p.m. or in cases where you need to stay awake in the second half of the day," suggests Melissa Prest, a nutritionist at the American Institute of Nutrition and Dietetics.

2. Drink unfiltered coffee

Coffee extracted using a French Press or boiled in Ibrik (Turkish coffee) or Espresso all fall under the category of unfiltered coffee.

The downside of this strong extraction method is that it can cause LDL cholesterol levels to rise when consumed regularly because it does not remove the oils in the coffee, leaving behind high levels of diterpenes, especially kahweol and cafestol.

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

In return, choosing coffee extracted through a filter paper or filter bag will help remove these substances, limiting the increase in bad cholesterol levels.

3. Add more sugar and milk to coffee

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

The habit of consuming a lot of sugar and milk not only causes weight gain, fat accumulation, and increased risk of obesity, but also leads to chronic inflammation, increasing the risk of diseases related to blood sugar and blood pressure.

Excess sugar also upsets the balance of gut microbiota and can exacerbate many disease symptoms.

Instead, make a habit of drinking black coffee or diluted black coffee (americano), limit sweeteners or prioritize using nut milk, natural sweeteners such as honey, coconut nectar...

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

The optimal time to drink coffee depends on many personal factors such as each person's caffeine metabolism rate, age, job characteristics, specific type of coffee, medication or dietary supplement use...

Therefore, there is no fixed time frame that is suitable for everyone. However, just like drinking coffee close to bedtime, drinking coffee right after waking up is also not recommended.

This habit may affect adenosine, a neurotransmitter that influences circadian rhythms and sleep-wake cycles.

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

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

5. Drink coffee instead of meals

Some people drink coffee instead of meals, whether for weight loss or as a personal preference, but it is not recommended. Coffee can help you lose weight and fat more effectively by generating heat and speeding up your metabolism, but it does not contain enough nutrients to replace a meal.

Coffee should be consumed after meals, such as breakfast, to benefit metabolism and better control blood sugar levels.

Drinking coffee on an empty stomach can speed up the absorption of caffeine, helping you wake up immediately. However, this drink is acidic, with a pH of 4.8-5.1, so it can increase the risk of stimulating stomach acid, causing heartburn and nausea.

Therefore, it is advisable to have breakfast or a protein-rich snack before drinking coffee.

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