Limited-duration calorie restriction could aid in prolonging weight reduction
In recent years, the dietary approach of intermittent fasting has become increasingly popular. Known as time-restricted eating, this method helps individuals cut down on calories and lose weight by confining eating to specific hours of the day.
Take, for instance, a person choosing to fast for 12 hours a day and eat for the remaining 12 hours. This may involve skipping breakfast and consuming meals during the evening hours. While there's been some debate over the best time to schedule the eating window, a recent study suggests that the weight loss benefits of time-restricted eating remain even if the eating window doesn't fall at a particular time of day.
Researchers from Spain recently presented this study at the European Congress on Obesity (ECO) 2025. They recruited 99 participants with an average age of 49, all of whom were considered overweight or obese. The participants were split into four groups and followed their eating window for a period of 12 weeks.
Group one adhered to their habitual, long-hour eating window, while the other three groups chose an 8-hour eating window. These groups were either early eaters (starting before 10:00 am), late eaters (starting after 1:00 pm), or self-selected eaters who chose their own timing.
At the end of the 12-week period, researchers found that all time-restricted eating groups had lost more weight than the habitual eating group. Furthermore, all groups experienced a decrease in waist and hip circumference, with the most significant decline observed in the early time-restricted eating group.
The research has yet to be published in a peer-reviewed scientific journal.
Based on the results, researcher Alba Camacho-Cardenosa suggested that the strategy of time-restricted eating could be a long-term, sustainable approach for weight loss maintenance. Indeed, one year after the study's conclusion, participants in the habitual eating group regained weight, while those in the time-restricted eating groups maintained their weight loss.
Camacho-Cardenosa believes that further study is needed to explore how time-restricted eating combined with exercise affects cardiometabolic health and the accumulation of fat in organs, known as ectopic fat depots. Additionally, she wants to determine which types of individuals benefit most from specific eating windows to tailor the approach for individual needs.
Many experts concur that time-restricted eating is an effective strategy for weight loss, regardless of the time of day individuals choose to eat. Mir Ali, a board-certified general surgeon, encourages individuals to embrace a flexible, effective tool against the ongoing challenge of obesity.
For readers considering adopting time-restricted eating as a weight loss tool, registered dietitian nutritionist Monique Richard advises evaluating one's daily life, habits, and food preparation to determine if time-restricted eating is feasible. Understanding the body's natural "housekeeper" processes and being aware of the why, how, what, and when of eating can help individuals reap the benefits of time-restricted eating for weight loss and overall health.
- The popularity of intermittent fasting, known as time-restricted eating, has surged in recent years due to its effectiveness in weightloss and weightmanagement.
- Time-restricted eating helps individuals lose weight by reducing their calorie intake, and this method can be achieved by confining eating to specific hours of the day, such as skipping breakfast.
- A recent study presented at the European Congress on Obesity found that all time-restricted eating groups lost more weight than the habitual eating group after following their eating windows for 12 weeks.
- Researcher Alba Camacho-Cardenosa suggests that time-restricted eating could be a long-term, sustainable approach for weight loss maintenance, and further study is needed to explore its impact on cardiometabolic health and fat accumulation in organs.
- Experts agree that time-restricted eating is an effective strategy for weight loss, and registered dietitian nutritionist Monique Richard advises individuals to carefully consider their daily life, habits, and food preparation before adopting time-restricted eating as a weight loss tool, being aware of the why, how, what, and when of eating for optimal health-and-wellness and fitness-and-exercise benefits.
