Coffee & Belly Fat: I’m Sorry For Ruining Your Morning
Don’t worry, there’s a happy ending
So, I’ll cut right to the chase — I have good news, bad news, and one decision for you to make.
The bad news, is coffee has been shown to increase belly fat — the worst kind.
Here’s the good news.
There’s something you can do about it.
Now, you have a decision to make. A true red pill/blue pill moment:
1. Take the blue pill and return to your blissful cup of coffee.
2. Take the red pill, continue reading, and learn what you can do about it.
The choice is yours.
Coffee & belly fat — blame biology
Belly fat is the worst.
Fat, specifically around the mid-section, is linked to a litany of health problems including heart conditions, diabetes, and cardiovascular disease.
Coffee, on the other hand, is awesome.
It gives us energy, makes us feel good, and can actually help you lose weight.
How does that make sense?
To answer that, here’s a quick breakdown of how coffee works…
Coffee (more specifically, caffeine) gives us energy by:
1. Activating our stress (fight-or-flight) response.
2. Suppressing production of adenosine (a neurotransmitter responsible for regulating sleep).
In times of stress, our bodies release cortisol (our stress hormone) and adrenaline. When these two hormones are released together, it creates an enzyme that causes us to store fat — specifically in the belly.
Blood moves to our arms and legs, giving us energy to either fight or flee from danger. During this time, digestion is slowed and insulin levels spike to help us convert sugar into energy.
The result is a boost of physical energy and increased mental focus.
Everything we need to protect ourselves from danger.
But, there are some drawbacks
Coffee provides us with the hormonal tools necessary to protect ourselves from danger.
But, our daily lives aren’t that dangerous. Most of us sip our coffee from fragile mugs while daintily scrolling through our phones or typing away at our computers.
The only scary part of our day is forgetting a deadline or opening an email titled: “To whom it may concern…”
This causes 3 major problems…
Problem #1: The hormones have nowhere to go.
Stress primes us for physical action. When our cortisol/adrenaline levels rise, we store extra fat expecting to burn it off fighting or fleeing.
When we consume caffeine but don’t exert ourselves physically, cortisol continues to circulate in our bodies, increasing fat and leading to insulin sensitivity over time.
Problem #2: Stress is meant to be temporary.
Humans are made to experience stress in short bursts — not multiples times per day for hours on end. This puts us in a constant state of stress and has been shown to raise overall cortisol/anxiety levels. And can contribute to insomnia, further increasing fat storage.
Problem #3: It leads to burnout.
Daily coffee drinking fatigues our adrenal glands, making it harder to bring our cortisol levels back down. The result is a heightened sense of stress and eventually burnout.
How coffee can help you burn fat
It’s about time for some good news.
It’s true that coffee can contribute to increased belly fat.
But, here’s the good news.
There’s something you can do about it.
Coffee is essentially liquid stress — which for certain activities, is good.
If you use coffee the way nature intended it, it can actually help you shed belly fat. Funny how life works.
Studies show that consuming caffeine prior to exercise can increase fat metabolization by up to 29%. This study concluded these to be the best practices for using coffee to burn fat.
- Drink it 30 mins before exercise
- On an empty stomach (the less food the better)
- In the afternoon (vs. the morning)
For reference: **This study gave participants the equivalent of 4 espresso shots per 180 lbs of body weight.
Before leaving a comment titled: “This is _____…”
If you’re happy with the information and explanation provided, feel free to skip this portion.
But, if you’re a health nut, you may be looking to poke holes in this story. I get it, you’re passionate. I think it’s great.
So, let me pre-emptively clarify some of your concerns:
- Yes, drinking coffee does increase your ability to metabolize fat even if don’t exercise. So, if you only drink coffee occasionally, you probably won’t see a significant increase in belly fat.
**But, regular and consistent coffee drinking without exercise can lead to increased cortisol levels and belly fat over time.
2. It’s true, you may drink coffee every day without exercising and be completely shredded. That’s amazing. Results differ based on gender and fitness levels. **Those that are leaner and in better cardiovascular shape will reap more fat-burning benefits from coffee.
3. And yes, coffee does act as an appetite suppressor for some people. But, not everyone. And over time, it can affect your insulin levels and adrenal glands, making you more prone to hunger cravings and storing fat.
To summarize: how to use coffee to your advantage
Coffee is a good thing — a beautiful thing.
But, too much of a good thing can become a bad thing. So, here are your best practices for using coffee to burn fat without burning out:
- If you drink coffee every day, drink it before exercise.
- Understand that there is a link between stress, anxiety, and coffee consumption. Be mindful and adjust your intake when assessing your health needs.
- Take coffee breaks or consume less coffee every so often to let your adrenal glands/hormones reset. To avoid burnout.
Like anything in life, moderation is key.
Nutritional science is ever-evolving, so I’m happy to hear if you’ve read differently. Just remember, I’ll be much more responsive to comments coming from a place of curiosity than caffeine-fuelled rage.
We’re all on the same team. :)
