Time-limited dietary restrictions could potentially support long-term weight management
Craving the Cuisine while Checking the Clock:
Interested in shedding those extra pounds and keeping them off? Then hop on the bandwagon of intermittent fasting (IF), a popular dietary trend that allows individuals to eat only during certain hours of the day. Yet, there's been an ongoing debate about the best time of the day to schedule the infamous "eating window" – early or late!
A groundbreaking study recently shared at the European Congress on Obesity (ECO) 2025 disclosed some exciting news: long-term weight loss is still achievable through time-restricted eating, even if the 'eating window' lands at strange hours.
The research, which is yet to be published in a scientific journal, enlisted 99 participants from Spain, primarily with an average age of 49 and considered overweight or obese. They were categorized into four groups: those with a regular eating pattern of 12 or more hours, early eaters with an 8-hour window starting before 10 a.m., late eaters with their 8-hour window commencing after 1 p.m., and self-selected eaters who chose their preferred 8-hour time frame.
Each participant's body weight, waist, and hip circumference were measured at study onset, after 12 weeks, and a year later.
The study revealed that all time-restricted eating groups experienced significant weight loss compared to the standard eating group after 12 weeks. Moreover, the early eaters exhibited the most substantial decline in hip and waist circumferences.
But here's the kicker: after a year, the standard eating group regained weight, while the time-restricted eaters maintained their weight loss!
Lead author of the study, Alba Camacho-Cardenosa, PhD, affirmed that these findings demonstrate time-restricted eating can be a practical strategy for short-term weight loss – even without rigorous calorie counting. Furthermore, this method could potentially help individuals sustain weight loss over the long haul, a significant challenge with most weight loss programs.
"Time-restricted eating can be a sustainable long-term approach that doesn't just help people lose weight but can also aid in maintaining it," Camacho-Cardenosa shared with Medical News Today. "This is crucial for improving long-term health outcomes and reducing the risk of chronic diseases associated with obesity."
Mir Ali, MD, a board-certified general surgeon and medical director of MemorialCare Surgical Weight Loss Center, concurred that the study reiterates the benefits of time-restricted eating, emphasizing its effectiveness in addressing the ongoing obesity epidemic.
The researchers are now planning to explore the impact of combining time-restricted eating with exercise on cardiometabolic health and ectopic fat deposits. They also aim to identify which groups would benefit most from specific eating windows to further personalize the approach.
So, if you're pondering over whether to indulge in brunch or dine at dinner, rest assured – consistent time-restricted eating may be your ticket to both shedding pounds and maintaining the weight loss you've worked hard for! Incorporate intermittent fasting into your lifestyle, and seize the dietary reins to witness the transformation in your waistline.
- The study, revealed after a year, showed that the time-restricted eaters maintained their weight loss, contrasting the standard eating group that regained weight.
- Alba Camacho-Cardenosa, the lead author of the study, affirmed that time-restricted eating can be a practical strategy for short-term weight loss without rigorous calorie counting.
- The researchers plan to investigate the impact of combining time-restricted eating with exercise on cardiometabolic health and ectopic fat deposits.
- Mir Ali, MD, a board-certified general surgeon, concurred that the study reiterates the benefits of time-restricted eating in addressing the ongoing obesity epidemic.
- Incorporating intermittent fasting into your lifestyle can serve as a means to both shedding pounds and maintaining the weight loss you've worked hard for, as suggested by the study's findings.
