Let’s face it — losing weight, or even just maintaining a healthy weight, isn’t easy for most of us. There’s no magic bullet. But here’s the good news: nature has a lot of answers.

Movement, fresh foods, clean air, quality sleep, and mindfulness — these old-school basics still form the foundation of healthy living. And alongside those, nature offers a few clever “tricks” to support us on the journey. One of the best? Ginger.

Used for thousands of years across Asia, ginger is more than a kitchen staple. In Jamu, Indonesia’s traditional herbal medicine, ginger is a core ingredient believed to support metabolism, immunity, and digestion. Here’s how it can help with weight management — and why it’s still a favorite in wellness circles today.

1. Ginger Boosts Your Metabolism

Ever notice how your body warms up after drinking ginger tea or eating something spicy with ginger? That’s no coincidence. Ginger naturally increases thermogenesis — the process that helps speed up your metabolism. A healthy metabolism helps your body burn more energy, making it easier to lose or maintain weight.

2. Ginger Helps You Feel Full, Longer

A study by the New York Obesity Research Center and Columbia University found that participants who consumed ginger before breakfast felt fuller after eating — and stayed that way longer — than those who didn’t. Why? Ginger may support healthy leptin levels, a hormone that signals when you’re full.

I’ve tried this myself — drinking a cup of ginger tea before a meal. It doesn’t take away my hunger completely, but it softens that ravenous edge. That small shift helps me eat slower, stay mindful, and actually notice when I’m satisfied.

3. Ginger Supports Stress and Hormone Balance

Stress plays a sneaky role in weight gain, particularly through the overproduction of cortisol — the hormone responsible for that “fight or flight” feeling. High cortisol can mess with your hunger cues and metabolism. Ginger helps by balancing cortisol levels, according to studies — a small but mighty way to help restore your body’s natural rhythms.

4. Ginger Enhances Digestion and Nutrient Absorption

Poor digestion can lead to bloating, discomfort, and even nutrient deficiencies — which in turn can make you feel unsatisfied after meals. Ginger supports healthy digestion and nutrient absorption, helping your body make the most of what you eat. The bonus? Less bloating, fewer cramps, and better overall gut health.

How to Enjoy Ginger for Weight Wellness

Ginger is incredibly versatile — from teas and tonics to smoothies and soups. One of the easiest ways to add it to your wellness routine? A warm cup of ginger tea before meals. But why not get creative?

Here’s a refreshing recipe from JUARA Skincare Co-Founder Metta Murdaya that’s perfect for warm days or group gatherings:

Lemongrass Ginger Iced Tea Recipe

A Summer Favorite from Indonesia

Ingredients:

• 2 stalks lemongrass (cut into 3” pieces)

• A generous handful of fresh ginger

• Honey, brown sugar, or coconut sugar to taste

Directions:

1. Slice the ginger thinly and rinse until the skin flakes off and water runs clear.

2. Split the lemongrass stalks lengthwise to release their aroma.

3. In a pot, combine 1 quart of water with ginger and lemongrass. Bring to a boil, then simmer for 20–30 minutes.

4. Adjust ingredients to taste: more ginger = more heat, more lemongrass = brighter citrus notes.

Pro tip from Indonesia:
Smash and pan-roast the ginger first — it brings out the bold, warming flavors. To serve, garnish with a lemongrass stalk as a stirrer and toss in a few ginger slices for a bold, exotic look.

Enjoy it hot or iced, with meals or as a digestion-soothing after-dinner sip.

Final Thoughts

Ginger is a healing hero that supports the body from the inside out. Whether you’re sipping tea, spicing up your food, or calming your gut, this ancient root brings big benefits in a simple, natural way.

Here’s to embracing the power of nature — and to feeling good in your body, every single day.