Change These 5 Coffee Habits to Burn Fat and Rejuvenate Your Body

Dubai, July 28, 2025 (Qahwa World) – Coffee isn’t just a morning pick-me-up — when consumed correctly, it can help reduce body fat and slow down the aging process. According to Eating Well, a 2025 study involving over 45,000 people found that those who drank coffee (an average of 1.7 cups per day) had significantly lower levels of visceral fat compared to non-coffee drinkers.

Experts have long believed that caffeine’s ability to boost metabolism plays a central role in this effect. Several studies confirm that coffee can increase metabolic rate by 5% to 20% for up to three hours after consumption.

However, to fully reap these benefits, it’s essential to avoid common coffee-drinking mistakes. Here are five habits you should change to maximize coffee’s fat-burning and rejuvenating power:

1. Drinking Coffee Too Late in the Day

Consuming caffeine too late can disrupt your sleep cycle, making it difficult to fall asleep or reducing sleep quality. Since caffeine stimulates the nervous system and can stay in your system for hours, it may delay the onset of deep, restful sleep.

Poor sleep not only affects mood and concentration but also disrupts hormone balance, increasing the body’s tendency to store fat and overeat during the day.

Tip: Stop drinking coffee at least 6 hours before bedtime.
Expert advice: Melissa Prest, a registered dietitian, recommends switching to decaf after 2:00 PM if you need a boost later in the day.

2. Choosing Unfiltered Coffee

Brewing methods like French press, Turkish coffee (Ibrik), or espresso do not filter out coffee oils, which contain diterpenes like cafestol and kahweol — compounds known to raise LDL (bad) cholesterol and triglyceride levels when consumed in excess.

Better choice: Use paper filters or drip coffee makers to reduce these oils and lower the risk of increased cholesterol.

3. Adding Too Much Sugar and Milk

Sweetened condensed milk, sugary creamers, or large amounts of dairy can significantly increase the sugar and calorie content of your coffee. Over time, this habit may contribute to weight gain, fat accumulation, and chronic inflammation.

Healthier options:

• Drink black coffee or an Americano.

• Use plant-based milks or natural sweeteners like honey or coconut nectar in moderation.

Excess sugar also disrupts gut microbiota and can worsen symptoms in people with metabolic conditions.

4. Drinking Coffee Immediately After Waking Up

While many reach for coffee first thing in the morning, doing so may interfere with adenosine, a neurotransmitter that helps regulate your sleep-wake cycle. Drinking caffeine too early can reduce its long-term effectiveness and disturb natural energy rhythms.

Expert advice: Debbie Petitpain, spokesperson for the Academy of Nutrition and Dietetics, recommends waiting 60 to 90 minutes after waking before having your first cup.

In the meantime, hydrate with water, get some natural light, and do light movement to awaken your body naturally.

5. Replacing Meals with Coffee

Drinking coffee instead of eating — whether for weight loss or convenience — is not recommended. While caffeine does stimulate thermogenesis and boosts metabolism, coffee lacks essential nutrients and is not a substitute for balanced meals.

Drinking coffee on an empty stomach may cause rapid caffeine absorption, leading to increased alertness but also acid reflux or nausea, since coffee is naturally acidic (pH 4.8–5.1).

Healthy habit: Have a protein-rich breakfast or light snack before drinking coffee to support metabolism and better manage blood sugar.

Final Note

Coffee can be a powerful ally for fat loss and longevity, but only when consumed mindfully. By avoiding these five common mistakes and aligning your coffee habits with your body’s natural rhythms and nutritional needs, you’ll enjoy not just energy — but improved health as well.