- One small study found that combining time-restricted eating with high-intensity exercise may improve cardiometabolic health and contribute to weight loss..
- Participants who combined this diet and exercise approach achieved the most notable body composition changes.
- Experts say this is because restrictive eating can create a calorie deficit and exercise can lead to an increase in lean muscle mass.
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Time-restricted eating, also known as intermittent fasting, involves limiting eating times to a certain number of hours each day.
The study, published in PLOS ONE Journal, found that time-restricted eating and high-intensity exercise combined may contribute to weight loss and improve markers of cardiometabolic health, including cholesterol, blood sugar and lipid levels.
64 women with obesity were assigned to one of three groups: time-restricted eating (diet only), high-intensity functional training (exercise only), or time-restricted eating plus high-intensity functional training (diet + exercise).
Participants ate only between 8:00 a.m. and 4:00 p.m., and those in the functional training groups exercised three days a week with a trainer.
After 12 weeks, significant weight loss and improvement in body composition were achieved in all three groups. Positive changes were also found in lipid and glucose levels.
Participants in the diet+exercise group achieved more significant body composition changes and cardiometabolic parameters compared to the other two groups.
“Combining time-restricted nutrition with High-Intensity Functional Training is a promising strategy to improve body composition and cardiometabolic health,” the authors said.
However, they note that this is a small study and more research is needed.
Registered dietitian Emma Shafqat, who was not involved in the research, says she wasn’t surprised by this study’s findings, even though time-restricted eating doesn’t appear to restrict your total calorie intake, which is necessary for weight loss. occur
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Similarly, the combination of time-restricted eating and high-intensity experiences tend to work well together, says celebrity personal trainer Michael Baah.
“When we limit the amount of time we eat and engage in intense exercise, our bodies become better at using energy and processing sugar, and seem to become more efficient at staying healthy,” she explains.
Intense exercise provides additional benefits when it comes to fat loss. “Time-restricted eating helps us burn fat, while intense exercise helps us build muscle,” Baah predicts.
This is good news for anyone looking to maintain weight loss in the long term, as lean muscle mass increases your body’s metabolic rate, meaning you burn more calories.
The combination of time-restricted eating and high-intensity exercise can trigger weight loss as well as leading to improvements in cardiometabolic health.
“Cardiometabolic disease describes a set of conditions that begin with insulin resistance, progressing to metabolic syndrome, prediabetes, and finally more serious conditions such as cardiovascular disease and type 2 diabetes,” explains Shafqat.
He notes that time-restricted eating improves cardiometabolic health in many ways, such as improving glucose tolerance, lowering blood pressure, and lowering blood pressure.
However, time-restricted eating will not be the right weight loss tool for everyone.
“The only way to lose fat is to be in a calorie deficit. For some people, time-restricted eating is just a tool that allows them to achieve that goal,” says Baah. “If they restrict their eating times, [often] “It reduces their total daily calories, which puts them in a calorie deficit.”
While this may work for some, it may not fit your lifestyle or feel too restrictive. Time-restricted eating isn’t the only way to lose fat. However, if you plan to follow a time-restricted eating plan, Shafqat says it’s crucial to make sure you feel sufficiently energized and full.
“I recommend starting your day with a breakfast rich in fibre, protein and some fruit, such as full-fat yoghurt with seeds and fruit or porridge with added seeds and fruit,” she says. “I also recommend eating a balanced meal before 4pm that includes fibre-rich carbohydrates, protein and plenty of vegetables to help prevent hunger before bed.”
Shafqat says planning is key when it comes to time-restricted eating.
“There appears to be an 8-hour schedule in which participants in this study can eat, that is, if you follow that schedule. I recommend planning your meal and snack times and preparing your meal in advance.”
But if you’re planning to lose weight, it’s a good idea to include exercise in your program. If high-intensity exercise sounds scary, don’t worry, says Baah.
“Start with simple exercises and focus on using good form,” he advises.
Ideally, you should aim for a mix of strength and cardio exercises. Some exercises Baah recommends include jumping or jumping jacks, bent over rows, weighted crunches, and dumbbell reverse lunges.
The term ‘high intensity’ may conjure up images of grueling workouts, but Baah says it’s important to give your body time to rest and recover. Allow about 60 seconds of rest between each set and plan rest days into your schedule.
The key to making progress, according to Baah, is to make sure you lift heavier weights over time.
Combining time-restricted eating and high-intensity exercise appears to contribute to fat loss and improve other health markers related to cardiometabolic health.
However, if you have a weight loss goal, a calorie deficit is the most important factor, and if you find time-restricted eating too restrictive, you should consider something else.