Fitness Files: Will caffeine inhibit my progress?

Q: Another question for the fitness guru... is caffeine detrimental to weight loss? I do not drink soda or any other sugary drinks, just water, unsweetened tea and black coffee only. Every day after breakfast and before lunch I always have a large black coffee, no cream, no sugar. It's very low calories and it keeps me from being hungry and snacking. Could this be hampering my weight loss efforts?”

A: I’ll begin by saying that I’m no guru; I’m just a guy sharing information and providing advice based on my experiences and observations with health and fitness. 

 Caffeine is a double-edged sword. On one hand, it causes a thermogenic effect, raises your metabolism, and even acts as an appetite suppressant. On the other hand, it is also suspected that caffeine can raise your blood sugar levels, cause dehydration, and cause you to crave sugar.
It’s not uncommon for people who exercise to use stimulants such as caffeine, just visit your local GNC and observe the many types of “pre-workout” supplements, such as Jac3d or C4. People use these supplements to give them energy boosts before exercising. I’ve used them and I’ve found some to work better than others. My advice is that these stimulants aren’t detrimental to weight loss, but don’t get carried away to the point where you rely on them. They’re helpful, but not necessary. Those negative effects I mentioned earlier seem to only occur if you use them too much. It’s thus a good idea to cycle your use. This will also keep your body from becoming accustomed to the stimulants, at which point you will experience little to no effect.
You’re doing fine with the unsweetened tea and black coffee. They’re nearly calorie-free (less than 5 calories) but don’t go over two servings, otherwise those calories can quickly add-up. Don’t become a coffee-fiend and guzzle an entire pot of the stuff. If you feel you need that much caffeine, try getting more sleep.
If you’re experiencing a weight loss plateau, try changing your exercise routine and/or intensity and take a close look at your diet. You can break your plateau by simply subtracting 300 to 500 calories from your daily intake. Also remember that your progress isn’t always judged in pounds lost. You can still gain muscle and drop a waist size without losing a single pound.