Lemon Balm Recipe For Weight Loss
This lemon balm recipe for weight loss is a caffeine-free, 10 minute herbal tea made with fresh lemon balm, lemon and ginger. The viral claim is that it helps you lose weight. To be clear, it does not burn fat, but it is a light, lemony drink that can replace a sugary one, and below I show exactly how I make it with fresh leaves from the plant.
Disclaimer: This article is for general information only and is not medical or nutritional advice. The recipes and tips here are not a treatment for any condition, and results vary. Talk to your doctor or a registered dietitian before changing your diet, especially if you have a health condition, are pregnant, or take medication.
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- Ratio: 1 cup fresh lemon balm leaves or 1 tbsp dried organic lemon balm to 2 cups water.
- Time: Pour just-boiled water over the leaves, cover, steep 7 to 10 minutes and strain.
- How often: 1 to 3 cups a day, warm or iced.
- Verdict: It does not burn fat, but it may help indirectly as a caffeine-free swap for sugary drinks.
What Is Lemon Balm?
Lemon balm (Melissa officinalis) is a member of the mint family with a light lemony scent. It is traditionally brewed as a tea, hot or iced, for stress, restless sleep and indigestion.
Its scent comes from its essential oils, and it also contains rosmarinic acid, one of the compounds researchers study in lemon balm. The fresh leaves can also be torn into salads and soups, much like mint.
What Lemon Balm Can and Cannot Do for Weight Loss
Here is the evidence, once and plainly. Most human research on lemon balm looks at stress, anxiety and sleep, and much of it uses capsules or extracts rather than a cup of tea. A 2024 review of the clinical studies found calmer mood across several trials and better sleep in some, though many sleep results were self-reported.
The weight findings come from animals. In mice fed a high-fat diet, lemon balm extract slowed weight gain, but a recent review of lemon balm research lists no human trials that measured weight loss. So this tea is not a fat burner, and the ginger and lemon do not turn it into one.
What it can realistically do is stand in for a sweetened drink, at about 35 calories a serving by the recipe card’s estimate, and give you a caffeine-free cup to wind down with. The weight loss itself still comes from portions, meals, sleep and movement. If ginger is the part you enjoy, my ginger water recipe is another easy caffeine-free drink.
Rekha’s Note
Lemon balm is gentle, but it is still an herb, so keep it to the 1 to 3 cups a day on this page and stop if it makes you drowsy. Check with your doctor first if you are pregnant or breastfeeding, take sedatives, sleep aids or thyroid medication, or have a thyroid condition. For weight loss, the tea is the easy part; the plate around it does the real work.
Rekha
How to Make Lemon Balm for Weight Loss (Tea Recipe)
Lemon balm tea is a light and refreshing herbal drink with a natural lemon flavor. This lemon balm tea recipe is easy to make and tastes great as hot tea or iced tea. Try this simple lemon balm tea for weight loss and enjoy its fresh, citrus taste.
Making your own lemon balm tea for weight loss at home is surprisingly easy and incredibly rewarding.
I reach for fresh lemon balm leaves when I have them, but a good dried lemon balm works just as well if that is what is in your cupboard.
Ingredients:
- 1 cup fresh lemon balm leaves (or 1 tablespoon dried lemon balm). Look for it at Whole Foods, Target or Costco, or buy dried organic lemon balm on Amazon.
- 1 teaspoon freshly grated ginger (optional, for warmth)
- Juice of half a lemon (optional, for brightness)
- 2 cups filtered water
- 1 teaspoon raw honey (optional, for sweetness)
Instructions:
- Boil water in a pot or kettle.
- Add the lemon balm leaves and ginger to a teapot or infuser.
- Pour the hot water over the herbs and cover.
- Let it steep for 7 to 10 minutes.
- Strain into your favorite mug.
- Stir in the lemon juice and honey if using.
That’s it: a light, lemony, caffeine-free herbal tea. Drink it warm, or chill it and pour it over ice.
How and When to Drink Lemon Balm Tea for Weight Loss
No time of day is proven to make it work better for weight loss, so drink it when it replaces something sweeter or helps you slow down:
- In the morning: a warm, caffeine-free first drink.
- Before meals: a light drink in place of soda or juice.
- In the evening: a calm, caffeine-free cup after dinner.
Make ahead: brew a double batch, strain it through a fine-mesh tea strainer so no leaf bits are left, and keep it in a sealed jar in the fridge for up to 48 hours. For other caffeine-free evening cups, try my clove tea recipe or golden milk.
Lemon Balm Tea Variations
Ginger and lemon are already in the base recipe: ginger gives the mild leaves a warm bite and lemon brightens them. From there:
- Cinnamon: steep 1 small cinnamon stick with the leaves. If you like it, try my cinnamon tea recipe.
- Mint: add a few fresh mint leaves for a cooler, sharper cup.
- Green tea: add a green tea bag if you want a mild caffeine lift in the morning.
- Iced cucumber: brew, chill, then add cucumber ribbons and leave it in the fridge overnight.
More caffeine-free cups in the same spirit: my tummy tea recipe and butterfly pea flower tea.
Pro Tips
- Harvest right: pick leaves before flowering for max essential oils.
- Store dried lemon balm in an airtight jar, away from light, for up to 6 months.
- For stronger citrus notes, grate a little lemon zest into the pot.
Common Questions
Does lemon balm help you lose weight?
Not directly: no human trial has shown that lemon balm tea causes weight loss, and the weight findings so far come from animal studies using extracts. It may help indirectly as a caffeine-free swap for sugary drinks and a calming evening habit.
How often should I drink lemon balm tea for weight loss?
Most people drink 1 to 3 cups a day, which is the range this recipe is written for. No amount is proven to cause weight loss, so drink it for the habit, and check with your doctor first if you take sedatives or thyroid medication.
Can I use dried lemon balm instead of fresh?
Yes. Use 1 tablespoon of dried lemon balm in place of the 1 cup of fresh leaves in this recipe; dried is more concentrated, so adjust to taste.
Does lemon balm help lose belly fat?
Lemon balm tea does not directly burn belly fat. It may help indirectly if it replaces sugary drinks or becomes part of a calmer evening routine.
Is lemon balm tea safe to drink every day?
For most healthy adults, lemon balm is generally well tolerated, and the studies reviewed report few side effects, mostly mild stomach upset. Check with your doctor first if you are pregnant or breastfeeding, take sedatives or thyroid medication, or have a thyroid condition.
More Tea Recipes
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How to Prepare Lemon Balm for Weight Loss (Easy Recipe!)
Equipment
- Fine mesh strainer
- Measuring spoons
Ingredients
- 1 cup fresh lemon balm leaves or 1 tablespoon dried leaves
- 1 teaspoon freshly grated ginger optional but great for metabolism
- 1 tsp lemon juice vitamin C + fat-burning support
- 2 cups filtered water
- 1 teaspoon raw honey optional, for flavor and antioxidants
Instructions
- Boil the water in a pot or kettle.
- Add the lemon balm leaves and ginger to a teapot or infuser.
- Pour the hot water over the herbs and cover.
- Let it steep for 7–10 minutes to extract the full benefits.
- Strain into your favorite mug.
- Stir in the lemon juice and honey if using.
Fresh leaves make a big difference compared to dried?
In terms of taste the fresh ones taste better but health benefit wise both are good!
⁰ how do you mix the 4 ingredients with the pink salt trait for weight loss? How do you mix that? And what are the ingredients?