EGCG (epigallocatechin gallate), the star catechin in green tea extract, isn't a magic bullet—but it's a solid metabolic ally when paired with movement and a clean diet. I've used it successfully with clients ranging from metabolic rehab cases to high-performing athletes as a modest thermogenic enhancer. How it works: EGCG promotes fat loss by inhibiting catechol-O-methyltransferase (COMT)—the enzyme that breaks down norepinephrine, a key hormone in fat-burning. By slowing this breakdown, EGCG helps extend the fat-burning signal. It also activates AMPK, which nudges cells to burn fat rather than store it. Combine that with increased fat oxidation during both rest and low-intensity exercise, and you've got a mild but real thermogenic effect. The caffeine connection: EGCG works even better alongside natural caffeine. Caffeine stimulates the release of norepinephrine, while EGCG keeps it active longer. Together, they bump daily calorie burn by ~60-100 kcal/day—not huge, but enough to matter over time, especially when someone's already in motion. What the studies say: Meta-analyses show green tea extract (300-800 mg EGCG/day) can lead to modest reductions in weight (~1-2 kg), BMI, and waist size over 12-16 weeks. The biggest win? Visceral fat loss. That's the dangerous kind that wraps around organs, so even a small drop is clinically meaningful. Dosing and safety: Stick with 300-400 mg EGCG daily, ideally from a standardized green tea extract capsule, and take it with meals. Avoid megadoses (>800 mg/day), especially on an empty stomach—those have been linked to rare cases of liver injury. Also not recommended during pregnancy or with certain meds (blood thinners, beta blockers). In practice: I see the best results when EGCG is stacked with moderate movement—think walking, vibration therapy, or strength training. EGCG improves fat oxidation; movement mobilizes fat. One triggers the release, and the other burns the fuel. Green tea extract won't transform a bad lifestyle, but it's a smart booster for someone already doing the right things. It tweaks the hormonal and enzymatic environment just enough to tip the balance toward better metabolic outcomes—especially for those targeting visceral fat and long-term weight control.

EGCG and other catechins can help increase heat production in the body, especially after meals. To get the most benefit, avoid late-night snacking and have breakfast at the same time every day. Take the extract with food to make it easier on your stomach. Pair lunch with a ten-minute walk to help burn fat while catechins may raise your metabolism. Add two strength training sessions each week to keep your muscles strong. If you feel tired in the afternoon, take the extract earlier in the day. Simple daily habits make it easier for small changes to show results over a few months. Following steady meal times, moving after meals, and exercising regularly lets catechins work with your lifestyle. Small changes in your routine can improve energy, body shape and overall health over time.