Can Coffee Help You Burn Body Fat?
How Caffeine Helps Your Body Burn Fat...Let's Get Into The Science
Caffeine is a natural stimulant that can help your body tap into its fat stores for energy.
Follow your morning cup of joe with a walk, is a magic little combination that not only helps you to liberate your stored fat, but also burn it for energy.
So, can coffee help you burn body fat? The exciting answer is YES!
Here’s how it works in simple terms:
Kickstarting Your System:When you have caffeine, it wakes up your nervous system and tells your body to release a hormone called adrenaline. Adrenaline is like a messenger that signals your fat cells to release stored fat into your bloodstream.
Breaking Down Fat:Inside your fat cells, there’s an enzyme called hormone-sensitive lipase (HSL). Caffeine helps activate this enzyme, which breaks down stored fat into smaller pieces called free fatty acids. These fatty acids are then sent into your bloodstream, where they’re ready to be used as fuel.
Burning the Fat:To actually burn the fat, your muscles need to use it for energy. This happens most effectively when you’re moving—like walking, running, or exercising. Your body takes the free fatty acids, sends them to your muscles, and burns them in a process that creates energy for your activity.
Why Walking After Caffeine Boosts Fat Burning
Caffeine on its own helps release fat into your bloodstream, but movement is what really burns it off. Here's why a walk after caffeine can be especially effective:
Fuel for Your Muscles: When you move, your body needs energy, and it’s more likely to use fat (thanks to the caffeine) as fuel, especially during lower-intensity activities like walking.
Boosted Fat Oxidation: Caffeine increases the amount of fat available for your muscles to burn, and walking helps your muscles use that fat more efficiently.
Increased Metabolism: Caffeine can slightly raise your metabolism, which means you burn more calories even at rest. Pairing it with movement amplifies this effect.
Putting It All Together
If you have a cup of coffee (or another source of caffeine) before going for a walk, you’re giving your body a head start on breaking down and using fat.
This combo is especially helpful if you're walking at a steady, moderate pace, which encourages your body to rely on fat for fuel rather than burning up stored carbohydrates.
This process isn’t a magic fix—it works best as part of a healthy diet and regular movement—but it’s a great tool to support your fat-burning goals.
You're reading this screaming - this doesn't work for me!!!
There are a number of factors at play when it comes to burning body fat. And this is just one small tool in your toolbox and handy tricks.
To make the most of your morning efforts, as our Body Reset Transformation shows you, combining this with a protein rich breakfast, and awesome nutrition throughout the day is going to be the ultimate game changer for how you look and feel.
Start Your Change Today
With my programme that combines tips like this into handy weekly meal and movement planners.
Want to read more on the science? Here are a few scientific articles for you to check out.
Caffeine Ingestion and Increased Fat Metabolism:
A systematic review and meta-analysis concluded that caffeine ingestion increases fat metabolism, with more consistent effects observed through blood biomarkers compared to whole-body gas exchange measures.
Reference:
Costill, D. L., Dalsky, G. P., & Fink, W. J. (1978). Effects of caffeine ingestion on metabolism and exercise performance. Medicine and Science in Sports, 10(3), 155–158.
Caffeine Enhances Fat Oxidation During Exercise:
Research indicates that acute caffeine intake increases the rate of fat oxidation during submaximal aerobic exercise, particularly in active, untrained individuals and those who are not habitual caffeine consumers.
Reference:
Acheson, K. J., Gremaud, G., Meirim, I., Montigon, F., Krebs, Y., Fay, L. B., Gay, L. J., Schneiter, P., Schindler, C., & Tappy, L. (2004). Metabolic effects of caffeine in humans: lipid oxidation or futile cycling? The American Journal of Clinical Nutrition, 79(1), 40–46.
Mechanism of Action:
Caffeine stimulates the central nervous system, leading to the release of adrenaline. This hormone activates hormone-sensitive lipase (HSL), which breaks down stored fat into free fatty acids, making them available for energy use during physical activity.
Reference:
Spriet, L. L. (2014). Exercise and sport performance with low doses of caffeine. Sports Medicine, 44(Suppl 2), S175–S184.
Caffeine's Impact on Resting Metabolic Rate:
Studies have shown that caffeine can increase resting metabolic rate (RMR) by 3–11%, contributing to higher energy expenditure and aiding in weight management.
Reference:
Astrup, A., Toubro, S., Cannon, S., Hein, P., Breum, L., & Madsen, J. (1990). Caffeine: a double-blind, placebo-controlled study of its thermogenic, metabolic, and cardiovascular effects in healthy volunteers. The American Journal of Clinical Nutrition, 51(5), 759–767.
Timing of Caffeine Consumption:
Consuming caffeine approximately 30–60 minutes before exercise allows for optimal absorption and utilization, enhancing performance and fat oxidation during the workout.
Reference:
Graham, T. E. (2001). Caffeine and exercise: metabolism, endurance and performance. Sports Medicine, 31(11), 785–807.
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