Is Your Morning Coffee Affecting Your Weight?

By , SparkPeople Blogger
Every day, all around the world, millions of people start their days with a cup (or two, or three…) of joe. Whether you prefer yours with cream and sugar, flavored or straight-up black, your coffee is probably more than just a good-tasting source of hydration. It's a morning pick-me-up, a quick energy boost, a source of comfort and, sometimes, a social beverage. In winter, it might be a way to warm up, and on hot days, iced coffee can be a refreshing cool down. There are even SparkTeams devoted to coffee lovers.
 
But have you considered how the caffeine in your daily java habit might be affecting your weight? A single 8-ounce cup of coffee contains 95 milligrams of caffeine. That means four cups is roughly equivalent to the "safe" daily amount for healthy adults, which is 400 milligrams. Even if your cuppa is calorie-free, could the caffeine be wreaking havoc on your weight without you realizing it?
 
It turns out, there is no one clear answer, as the research goes both ways.
 
Some studies suggest that drinking caffeinated coffee can help to boost weight loss. In one 2015 study from the International Journal of Epidemiology that evaluated nearly 100,000 people, coffee drinkers were found to be less likely to have obesity or type-2 diabetes. And other research has also linked caffeine to weight loss, suggesting that it could serve as an appetite suppressant, reduce fat cells and provide an energy boost for increased exercise. The Mayo Clinic confirms that "caffeine may reduce feelings of hunger and your desire to eat for a brief time" and that it stimulates thermogenesis, which boosts calorie burning.
 
However, conflicting studies suggest that your morning joe could actually put a wrench in your weight-loss goals. According to research conducted by the Journal of Food Science, the caffeine in coffee could affect receptors in the brain related to taste, making it harder for you to taste sweetness, which could lead to increased cravings for more sugar throughout the day.
 
So, which is accurate? Possibly both, says Liza Baker from Simply: Health Coaching.
 
Baker points out that caffeine is a drug—a naturally occurring one, but it still acts as a stimulant to the system. "Stimulants kick our adrenals into action, creating an often pleasant, sometimes necessary heightened sense of clarity and energy," she says. "It can cause an extreme reaction due to caffeine sensitivity or overindulgence, which manifests as anxiety and hyperactivity. Anything that kicks our bodies—especially our heart rate and our digestion—into high gear will initially cause weight loss."

However, after that initial weight-loss boost, Baker warns that long-term coffee consumption could eventually have the opposite effect. "Our already high-octane lives are plenty stressful, and we live in a chronic state of fight or flight," she notes. "Chronic, unrelieved stress is thought to eventually 'wear out' our adrenal glands, leaving us completely exhausted and contributing to weight gain."
 
This can create a vicious cycle: The more we seek out coffee and caffeine as an energy boost, the more we stimulate our adrenal glands. When those glands are stressed and overworked, that triggers the body to produce more cortisol, which impairs your ability to burn fat.
 
Dr. Patricia Salber, founder of HealthTechHatch.com and host of "The Doctor Weighs In," points out that nutritional studies are observational, and can't definitively answer the question of whether a food or beverage directly causes weight gain or loss.
 
"They can show correlations, but these may actually be coincidences," she says. "Also, many times the observed effect in these types of studies is quite small, and may not mean much in the real world."
 
That said, Dr. Salber agrees that caffeine appears to increase thermogenesis, which increases energy use even at rest, and may suppress appetite in the short run. "What is unclear is how important these changes are in the real world, given how many different factors there are, such as hunger triggered by sensory inputs (sight, smell), access to food (high- versus low-calorie density), participation in exercise, level of stress and other aspects that can overpower the benefits of drinking coffee."
 
Another “percolating” topic centers around coffee (caffeine) intake and weight loss maintenance. “Anyone who has lost weight knows the difficulty in maintaining,” shares Becky Hand, registered dietitian with Sparkpeople. A preliminary observation study suggested that caffeine may be a beneficial tool in maintaining one’s weight loss.

Tips for Responsible Coffee Consumption
 

Find YOUR moderation. Just as with any other food, coffee is not necessarily "good" or "bad," Baker notes. "There has been a lot of research about coffee's benefits, and there is almost always a caveat: 'in moderation' being the key words," she says. We each have a specific degree of sensitivity to caffeine, so one person's moderation could be too much or not enough for someone else. It's also true that caffeine sensitivity varies widely—some people are so sensitive that very small amounts of coffee will bring on the symptoms, while others have a higher tolerance.

Be careful what you add. The latest Starbucks concoction may look beautiful and taste delicious, but it could also send your calorie intake through the roof. "Especially if you're looking to lose weight, treating a venti specialty coffee drink (full of harmful fats and added, refined sugars) like a cup of black coffee is asking for trouble," says Baker. While it's okay to occasionally indulge in your favorite flavored java or to add a little cream or sugar, remember to measure and track what you're drinking.

Watch the clock. Dr. Salber warns that ingesting excessive amounts of caffeine may cause jitteriness, fast heart rate, anxiety and insomnia. Some of these side effects may actually counter whatever benefits you might get from coffee. "Drinking coffee, tea or other caffeinated beverages too late—less than three or four hours before bedtime—makes it harder to fall asleep, and lack of sleep may increase appetite, causing you to gain weight," she notes.

Join us each month as we sift through the so-called life hacks and miracle cures to get to the bottom of the latest buzzworthy trend. Get the facts and decide for yourself if you should Spark It or Scrap It.

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Comments

KATHYJO56 6/24/2018
Great article-but I was left with unanswered questions. Report
ALUKOWSKY 6/18/2018
I started drinking coffee when I was about 8 years old, and laugh at people who told me it would stunt my growth (I'm 5'9".) Although I rarely drink more than two 10-to-12-oz mugs at breakfast, I couldn't imagine life without it! Report
FOTOGRA 6/18/2018
Thanks for the article, it was interesting to know this information from a professional like you http://fotografinya.com.ua/children
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KITTYHAWK1949 6/14/2018
I like coffee. usually just with breakfast but doesn't seem to keep me up if I drink it later in the day. everyone is different Report
NANTUCKETLIFE 6/14/2018
I have not had coffee in over a month now Report
MIYAMO 6/11/2018
I have 1 cup, once in a while 2 cups, no sugar, just plain coffeemate in the morning. Report
SHOAPIE 6/7/2018
A couple cups in the morning are a necessity! Report
ASH2HEALTH 6/5/2018
"there is no one clear answer, as the research goes both ways." Probably because we aren't all made the same and have to determine what works best for ourselves.

I think drinking coffee has had a positive effect on my weight. I used it to help cut out soda completely (I drink my coffee black - no added sugar). I did however cut back my coffee consumption lately more due to HBP than weight problems. Report
EMGERBER 6/5/2018
I love my black coffee in the morning and it makes me feel full. Report
DARKOCEAN 6/4/2018
I like it with breakfast, can't drink it on an empty stomach it gets acidic. 2-3 more cups though the day with 1 tsp of creamer and a packet of splenda and I'm happy. None after noon time to switch to water it makes me thirsty! I love the stuff, a starbucks latte once every few months is a nice treat. Has around 330 calories for a grandie, so watch it! Even better is a homemade version using my magic bullet (egg white in the coffee + splenda and whip it up until foamy, a lot less calories! 77 calories. ) So try it. Yw. ;) Report
MSROZZIE 6/4/2018
Good article. Good need-to-know information! Report
AQUAGIRL08 6/4/2018
Thank you for the information! Report
HEDSTS58 6/4/2018
I enjoy my morning coffee but now I have to be careful because of hypothyroidism. They suggest that we, who are on medication for hypothyroidism, wait 30 min before ingesting coffee due to poor absorption of medication. Report
POETLKNG2LOSE 6/4/2018
Coffee is something that I enjoy in the morning and sometimes later in the day. It has not increased my appetite at all. I neded it to wake up; tea would not do the trick. I only put 1 tablespoon of creamer in and do not drink it to the bottom so I do not have to keep adding creamer each time I have a cup. It is not coffee that causes my weight problems but sodium instead and maybe too many snacks during the day sometimes. Report
SPARKFRAN514 6/4/2018
I enjoy coffee when i go out to breakfast with friends or just drink water other drinks also contain caffeine. I feel we just need to watch how manage our coffee intake it reminds me of eat this not that group. Report
SPINECCO 6/4/2018
Excellent article. Thanks for sharing. Report
JUNETTA2002 6/4/2018
Very interesting thank you for sharing. Report
CHRISINMIAMI 6/4/2018
Thank you! Interesting! Report
CHRISINMIAMI 6/4/2018
Thank you! Interesting! Report
REBECCATKD 6/4/2018
Honestly, I have found that a cup of coffee after lunch keeps me fuller longer. I use only a tablespoon of Silk Soy creamer and stevia. It's like dessert! Report
LIS193 6/4/2018
Good info Report
PICKIE98 6/4/2018
I rarely drink coffee, and only in the winter months. I am a major tea drinker. Report
PATRICIA-CR 6/4/2018
Caffeine gives me a terrible hunger sensation, always. Report
BARCELONAME 6/4/2018
Ok Report
MJLUVSANIMALS 6/4/2018
I'm on a low carb plan, and I have to have cream and stevia in my coffee. I'm limited to 2 cups a day (says my doctor), and I measure my cream (heavy whipping cream) which has little or no carbs. I too am diabetic, and lost 46 lbs a couple of years ago, doing just this. And still to this day, with no weight gain. Key is moderation, I have friends that drink almost a pot a day. Overload, because each cup also means more cream. Even though it's better than half and half and all the creamers (sugar) on the shelves, one can still over kill. Limit and moderation that's my motto! Report
SABLENESS 6/4/2018
I'm celebrating a whole year of drinking my coffee black at work. I've cut down from 3-4 cups to 1-2. Report
HIVOLTFATMAN 6/4/2018
I gave up caffeinated coffee because I read studies that linked it to poor thyroid function. I have hypothyroidism and evidently caffeine sends a false message to your brain/body about the state of your metabolism. I have felt a huge difference in the way I feel and I am losing weight easier than before. I guess just draw your own conclusion. Report
AZMOMXTWO 6/4/2018
interesting Report
MARTHA324 6/4/2018
I switched to tea in the morning as found that coffee on an empty stomach upset my tummy. Now have green tea which has a little bit of caffeine and enjoy that. Report
DMEYER4 6/4/2018
great info Report
ARMY_MOM17 6/4/2018
... started a serious coffee habit in my forties due to my work schedule...i needed to get up at 4am and had a 1hr drive...have been drinking coffee ever since...bkz i'm diabetic, i had to lose the cream and switch to stevia but i still enjoy my coffee first thing in the morning and have no plans of giving it up!... Report
GINNABOOTS 6/4/2018
I love my coffee in the morning. I have one or two cups and if I gave up that it would be detrimental to my health and to those around me....haha! Report
NEPTUNE1939 6/4/2018
TY Report
PAMBROWN62 6/4/2018
This information is interesting. However, I drink one, maybe two cups of coffee daily. I don’t add sugar. To my thinking, it would be more detrimental if I did not not have my coffee. I honestly do believe that any food or beverage can be the part of a healthy diet, as long as you are aware of the amounts being consumed. So, unless my doctor indicates that coffee is detrimental to my health, I will keep having my morning coffee. Report
TCANNO 6/4/2018
I have drunk loads of coffee all my life to no effect and so did the rest of my family Report
JANETEMILY 6/4/2018
I drink a cup or two every morning and I use half and half and sugar. I decided that's the way I like coffee, and I refuse to deprive myself for less than 50 calories! I think people have a tendency to really overthink their choices sometimes. The only diet that works is one you can stick with, long term. So decide what is important and save the deprivation tactics for things that aren't! Report
AMYSUZEQ 6/4/2018
I don't drink coffee Report
CHERIRIDDELL 6/4/2018
I never drink it Report
PEGJW111 6/3/2018
I like coffee in the morning. I don't find that it helps or hinders weight loss. I have tried tea over and over. It's not the same enjoyment. Memories of morning coffee with my mother, aunts, grandma's and friends are what makes it so special. Report
KRISTINALAMBERT 6/2/2018
I love my morning coffee. Just add a splash of whole milk. Report
KHALIA2 6/2/2018
Good info! Thank you! Report
MRSGIXXER 6/2/2018
Good article. I think everyone needs to look at what the put in their body and decide how it benefits them or not. It can be very different from person to person. I never used to drink coffee until about a year ago. Then my long stressful hours led me to that glorious and disgusting drink. Even with some creamer and Splenda I couldn't get myself to like it but oh how I loved the way it made me feel. However, caffeine is bad for me because of the horrible PMS that I would get. So, after my 3rd or 4th attempt, 55 days ago, I gave it up cold turkey. I'm so glad I did. I feel better and my PMS symptoms have almost completely subsided. (side note: I also gave up alcohol 141 days ago and soda 78 days ago and that helped with the PMS too) for me, making all of those changes makes for a better me. I miss the caffeine and even the alcohol sometimes but I remember two things, one, I have some pretty good streaks going and two, I am so much healthier now so why would I want to change that. Report
J_HENNINGTON 6/2/2018
I enjoy my morning coffee.. I seem to feel full after drinking it..I have given up many things trying to get healthy.. My coffee will not be one of them Report
BILLTHOMSON 6/2/2018
I just drink coffee black every morning and it does not seem to affect my weight. Report
OOKLATHEMOK 6/1/2018
Never touch the stuff. I don't understand the excitement over it
Report
NELLJONES 6/1/2018
I lost my weight and have maintained that loss while enjoying coffee every day. Report
JULIENSMITH 6/1/2018
For right now, my morning coffee (16 oz & 60 calories) is a luxury I would not give up. It makes me happy. Report
WALKZWDOGZ 5/31/2018
Mornings without coffee would be detrimental to my mental health. :-) Off to read more articles on coffee's benefits! Report
BIKE4HEALTH 5/30/2018
Great info Report
DOLLYMELISSA1 5/30/2018
I kind of tried to give coffee up and use exercise as a boost when I rejoined Spark! This article really gave me some mind boggling questions about how good coffee really is! I haven’t had a cup in a long time and maybe I won’t again unless I am really lacking on sleep! Report
 
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