If you drink green tea extract every day for at least three months and also do regular cardio like running or cycling, your body might burn more fat during your workouts—up to a quarter more than if you didn’t take the extract.

Drinking green tea extract can help your body burn more fat over a full day—even if you remove the caffeine from it.

Drinking green tea extract might help some people burn more fat while sitting around, with studies showing about a 16% boost on average—but it doesn’t work the same for everyone because the tea’s ingredients and your body type can change the results.

Taking a specific green tea extract every day for four weeks helps your body burn more fat while you exercise—without making you burn more total calories—so your body uses fat as fuel more efficiently.

If you drink less than about three cups of coffee a day, green tea extract might help you burn fat better—but if you’re already a big caffeine drinker, it might not help as much.

Taking a special supplement made from decaf green tea, quercetin, and alpha-lipoic acid for 8 weeks helped overweight people who exercise casually burn 45% more fat during workouts and let them exercise harder before their bodies stopped burning fat efficiently.