Want to lose weight with herbs and discover weight loss herbs for tea?
Then you’ll love this article on the best herbal weight loss teas!
We’ll dive into the science of exactly why these herbs can help speed up your weight loss journey.
From metabolism boosters like ginger, to appetite suppressants like yerba mate, these herbal teas are easy to make and absolutely delicious!
I’m Rosa Wilde, your friendly herbalist here at The School of Wild Medicine.
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1. Burn extra calories with green tea
If you’re wondering how to lose weight with herbs, green tea is one of the most researched weight loss herbs for tea.
Green tea is rich in antioxidants called catechins, especially EGCG (epigallocatechin gallate).
Studies show EGCG may help increase fat oxidation and calorie burning, particularly when combined with the tea’s natural caffeine content. This makes green tea a popular choice in weight loss herbal tea recipes.
Green tea reduces cravings
Green tea can also help reduce cravings. It contains L-theanine, an amino acid that supports calm focus and balanced energy levels.
Many people find that drinking green tea for weight loss between meals helps reduce snacking and sugar cravings without the crash caused by coffee or energy drinks.
I often recommend green tea to people dealing with bloating or sluggish digestion because it may help reduce water retention and support digestive health. That is why many consider it the best tea for weight loss and bloating.
Green tea boosts fat burning
Some research also suggests green tea may help the body use stored fat more efficiently during exercise, making it useful before walks or workouts.
How to make green tea for weight loss
For the strongest benefits, steep loose leaf green tea in hot water below boiling for 2–3 minutes. Boiling water can damage delicate antioxidants and create bitterness. I usually recommend drinking 1–3 cups daily.
Avoid green tea if you are highly sensitive to caffeine.
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2. Boost metabolism with ginger tea
If you want to lose weight with natural herbs, ginger tea is one of the best spices for weight loss.
Ginger contains active compounds called gingerols and shogaols, which have been studied for their positive effects on metabolism, digestion, and appetite control.
These compounds boost thermogenesis, the process where the body burns calories to produce heat. It’s one reason why ginger is often included in weight loss herbs and supplements!
Ginger tea reduces bloating
Ginger tea is especially helpful for digestion. I often recommend it to people struggling with bloating, slow digestion, or constant hunger after meals.
Ginger can help food move through the digestive tract more efficiently, which can reduce feelings of heaviness. That makes it a useful “tummy fat reducing tea” for people dealing with bloating around the midsection.
Ginger tea balances blood sugar
Another reason ginger works well in a herbal weight loss routine is its ability to support blood sugar balance.
Sudden blood sugar drops can trigger cravings for sugar and processed foods. Some studies suggest ginger significantly improves the stability of blood glucose levels, which can reduce overeating throughout the day.
Ginger also has strong anti-inflammatory properties. Chronic inflammation is often linked with weight gain, metabolic issues, and belly fat.
How to make ginger tea to lose weight
For a simple homemade weight loss herbal tea recipe, simmer several slices of fresh ginger root in a pan of hot water for 10–15 minutes. I sometimes add lemon for digestion or cinnamon for extra blood sugar support.
Ginger tea works especially well before meals or after heavy foods.
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3. Suppress appetite with yerba mate
Yerba mate is one of the strongest appetite suppressants, perfect for people interested in weight loss with herbs.
Traditionally consumed in South America, this herbal tea is known for increasing energy, reducing appetite, and supporting fat metabolism without the harsh crash many people get from strong coffee.
Yerba mate, Ilex paraguariensis, is a member of the holly genus. It naturally contains caffeine, along with plant compounds called polyphenols and saponins.
Research suggests these compounds may help increase energy expenditure and fat oxidation, making yerba mate one of the most effective weight loss herbs for tea.
One reason yerba mate stands out among herbal weight loss tea recipes is its effect on appetite.
Some studies show yerba mate can help delay stomach emptying, helping you feel fuller for longer after meals. It is often recommended to people who struggle with constant snacking or large portion sizes.
Yerba mate boosts endurance
Yerba mate can also support exercise performance. Many people drink it before workouts because it can increase energy and endurance while encouraging the body to use stored fat as fuel. That is one reason it appears in many best herbal weight loss supplements and energy blends.
Another benefit is its high antioxidant content. Yerba mate contains even more antioxidants than green tea, which may help reduce inflammation linked with metabolic problems and weight gain.
How to make yerba mate tea for weight loss
To prepare yerba mate, steep 1–2 teaspoons of dried leaves in hot water for about 5 minutes. Traditionally, it is served in a gourd, but a regular tea infuser works perfectly well.
I usually recommend drinking it earlier in the day because of its caffeine content. Avoid high amounts if you are sensitive to caffeine, have anxiety, or struggle with high blood pressure.
4. Reduce bloating with peppermint tea
Peppermint tea is one of my favourite herbs for people seeking to lose weight with herbal tea while also improving digestion.
Unlike caffeine-based herbal weight loss supplements, peppermint is a more gentle mental stimulant that helps to control appetite, reduce bloating, and support healthy digestion.
Peppermint can boost alertness and focus without the jitteriness, anxiety, or crashes some people experience with caffeine.
Peppermint reduces appetite
Some research suggests peppermint can help reduce appetite naturally.
Studies have found that participants exposed to peppermint aroma consumed fewer calories throughout the day and reported lower hunger levels.
Peppermint aids digestion
Peppermint contains menthol, a natural compound that relaxes the muscles of the digestive tract.
This can help reduce gas, stomach cramps, and that heavy feeling after meals. I often recommend peppermint as a weight loss herb tea for people who feel constantly bloated even when they are eating healthy foods.
Research has shown that peppermint oil helps relax intestinal muscles and improve digestive comfort, reducing pain in conditions like IBS.
I also recommend peppermint tea to people asking what herbs burn belly fat fast, because bloating around the stomach can sometimes look and feel like fat gain.
Peppermint will not magically melt belly fat overnight, but it can help flatten the stomach by easing digestive tension and reducing water retention.
How to make peppermint tea to lose weight
For a simple herbal tea for weight loss at home, steep a handful of torn fresh peppermint leaves or 1–2 teaspoons of dried peppermint in hot water for 5 minutes.
5. Reduce fat storage with rooibos
Rooibos tea is an underrated option for people looking to lose weight with natural herbs!
This naturally caffeine-free red tea from South Africa contains powerful antioxidants that can support metabolism, blood sugar balance, and appetite control.
One reason rooibos stands out when weight loss with herbs is its effect on stress hormones.
Rooibos contains a unique antioxidant called aspalathin, which researchers believe may help reduce stress-related fat storage.
High cortisol levels are often linked with increased belly fat and stronger cravings for sugary foods. That makes rooibos a smart choice for people dealing with emotional eating or stress snacking.
Rooibos reduces fat cell formation
Some laboratory studies have also shown rooibos may help slow the formation of new fat cells while supporting healthier fat metabolism.
A study published in Phytomedicine found rooibos extract influenced fat metabolism and reduced fat cell formation in laboratory settings.
Another study in the Journal of Ethnopharmacology highlighted the antioxidant and blood sugar-supporting effects of rooibos, both important for healthy weight management.
Swap your high-cal drinks for rooibos
Because rooibos is naturally sweet and smooth, I often recommend it to people trying to replace sugary drinks or desserts.
Rooibos is also a great swap for black tea if, like me, you’re caffeine sensitive.
Swapping soda or sweet coffee drinks for herbal tea for weight loss can significantly reduce your daily calorie intake without feeling restrictive.
Thanks to its lack of caffeine, rooibos is also one of the best teas for weight loss at night. Poor sleep can increase hunger hormones and cravings the next day, so choosing calming nighttime teas can support herbal weight loss goals.
How to make rooibos herbal tea
For a simple homemade weight loss herbal tea drink, steep a rooibos tea bag in hot water for 5 minutes. I sometimes add cinnamon or vanilla for extra flavor without sugar. Its naturally rich taste makes it feel more indulgent than many other herbal teas. Use 2-3 tea bags per cup for an even stronger-tasting brew.
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6. Beat water bloating with dandelion
Dandelion tea is one of the best natural herbs for weight loss if bloating and water retention are making you feel heavier than you really are.
This traditional herbal remedy acts as a natural diuretic, helping the body flush out excess fluid without the artificial ingredients found in many herbal weight loss supplement products.
You can use dried dandelion leaves or dried and roasted dandelion root. The drink made from the root is also known as dandelion coffee.
Dandelion herbal tea, a natural diuretic
Dandelion leaves are rich in potassium, which helps balance fluids while supporting healthy hydration.
I often recommend dandelion tea to people who feel puffy, sluggish, or bloated after salty meals. That is why it is commonly used as a “tummy fat reducing tea”, even though the effect is mostly water weight rather than fat loss.
Some studies record how dandelion supports digestion and liver function, both important for healthy metabolism. Research published in the Journal of Alternative and Complementary Medicine found dandelion leaf extract increased urinary frequency in participants, supporting its traditional use as a natural diuretic.
Dandelion root also contains inulin, a type of prebiotic fiber that may help support healthy gut bacteria and appetite control. Healthy digestion plays a major role in successful weight loss with natural herbs.
How to make dandelion herbal tea
For a simple herbal tea for weight loss at home, steep 1–2 teaspoons of dried dandelion root or leaves in hot water for 10 minutes. The flavour is earthy and slightly bitter. Using 1-2 tablespoons of the root makes the taste more similar to coffee.
You can buy different brands of instant dandelion coffee online, my favourite is Dandy Blend.
If you’d like to learn more about the medicinal uses of dandelion, check out our post with lots of fun dandelion facts 💛
7. Control sugar cravings with cinnamon
Cinnamon is one of the most useful spices for people trying to lose weight with herbs because it may help balance blood sugar levels. Blood sugar spikes are often followed by energy crashes, hunger, and intense cravings for sweets.
Some studies suggest cinnamon can improve insulin sensitivity and slow the breakdown of carbohydrates after meals. That is why cinnamon is commonly used in weight loss herbs and supplements designed to reduce overeating and snacking.
I often recommend cinnamon tea to people who constantly crave sugar in the evening. A warm cup or two after dinner can help satisfy the desire for something sweet without adding extra calories.
Cinnamon supports metabolism and digestion
Cinnamon also contains powerful antioxidants and anti-inflammatory compounds that may support metabolism and digestion. It gently warms the body, which is one reason cinnamon is popular in Chinese herbal weight loss and Ayurvedic herbal traditions.
Many people use cinnamon as a herbal tea for weight loss at home because it pairs well with other fat-burning herbs like ginger, green tea, and turmeric.
How to make cinnamon tea
For a simple weight loss herbal tea recipe, simmer one cinnamon stick or 1 teaspoon of Ceylon cinnamon (Cinnamomum verum) in a pan of hot water for 10 minutes. I sometimes add fresh sliced ginger or lemon for extra digestive support.
Ceylon cinnamon is the best option for regular use because it contains lower levels of coumarin than cassia cinnamon.
I hope you enjoyed this post: Lose weight with herbs: 7 Powerful weight loss herbs for tea.
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