How much coffee do you drink a day? Is it one cup, three cups, or more? Studies show a strong link between coffee and weight loss. This energy-boosting beverage not only torches fat but also fuels your gains. A cup of coffee might be exactly what you need to get leaner, stronger, and more athletic.

Does Caffeine Aid in Weight Loss?
Research confirms the fat burning effects of caffeine. This alkaloid compound, which is found in coffee, tea, and chocolate, can increase metabolism and overall endurance. It also stimulates the central nervous system, keeping you focused and energized.
Most people drink coffee to ward off fatigue and boost mental alertness. However, its benefits go beyond greater energy. This beverage has been shown to increase energy expenditure and fat burning during exercise. Basically, you'll burn more fat and calories when working out. All you need is to drink coffee before hitting the gym.

On top of that, caffeine suppresses appetite, which helps reduce your daily food intake. You'll eat less without even realizing it. According to science, coffee can boost metabolism by up to five percent. As a result, you'll torch more calories throughout the day.

Studies conducted on rats have found that those who consumed coffee and exercises experience a 25 percent reduction in fat cell size and a 22 percent decrease in body weight. Researchers have linked caffeine to weight loss through fat oxidation and thermogenesis.

When you're drinking coffee, your body generates heat and energy from breaking down the nutrients in food. This leads to a higher calorie expenditure and fat loss. Not to mention that you'll have more energy and last longer in the gym, which further contributes to leanness.

Caffeine and Exercise Performance
Caffeine, the active ingredient in coffee, can boost your gains too. This compound reduces the mental and physical fatigue associated with intense training. Moreover, it supports glycogen synthesis and increases muscle strength.

Even though its effects are temporary, it still helps. After drinking coffee, you'll focus better in the gym, lift heavier, and feel more energized. This beverage works best for joggers, long distance runners, hikers, rowers, cyclists, and other endurance athletes.

On the other hand, coffee isn't so good for weight lifters, bodybuilders, sprinters, and short distance runners due to its ability to increase heart rate. If you're sensitive to stimulants, you may experience palpitations, chills, and headaches. This is the last thing you want during an intense HIIT session.

Additionally, too much coffee may lead to dehydration. This beverage has strong diuretic properties, causing your body to eliminate water. Other potential side effects include arrhythmia, high blood pressure, trouble sleeping, and addiction. However, not everyone will experience these issues.

How Much Caffeine Do You Need?
According to the FDA, it's safe to consume up to five cups of coffee a day. That's about 400 milligrams of caffeine. It all comes down to how your body reacts to stimulants.
Some people can drink an entire pot of coffee with no problem. Others experience nausea, migraines, uneven heart rate, and other side effects after taking just a few sips.

If you’re not used to drinking coffee, start with one cup per day. See how your body reacts and increase the dosage gradually. Beware that many slimming products contain dangerous amounts of caffeine. Some boast over 750 milligrams per serving. Coffee is a safer choice.

Summary

• Caffeine, the active compound in coffee and tea, increases fat oxidation and energy expenditure. 
• Drinking a few cups of coffee can skyrocket your metabolism and exercise performance.
• The daily recommended amount of caffeine is 400 milligrams. That’s about five cups of coffee. 
• People who are sensitive to stimulants may experience arrhythmia, hypertension, poor sleep, headaches, and other side effects.