Intermittent fasting paired with exercise may be best for weight loss
ISLAMABAD: Intermittent fasting, which involves eating only during specific time frames, is a practice that may offer various health benefits and assist in weight management. One form of intermittent fasting is time-restricted eating.
Recent findings suggest that combining time-restricted eating with physical activity may be somewhat more effective in reducing fat mass and body fat percentage compared to exercise alone without time restrictions on eating. Maintaining a healthy weight and body fat ratio is vital for overall health, and experts are continuously studying the best fitness regimens and eating habits to achieve optimal weight and body composition.Million Smiles, JazzCash bring Pakistan’s largest youth leadership bootcamp
A systematic review and meta-analysis published in the International Journal of Obesity explored how pairing exercise with a specific type of intermittent fasting, called time-restricted eating, influenced body composition.
The results indicated that time-restricted eating might be more effective in reducing fat mass and body fat percentage than exercising without time limitations on eating. However, further research is needed to confirm these findings.
Benefits of Combining Time-Restricted Eating with Exercise
Time-restricted eating is a particular form of intermittent fasting that involves fasting for extended periods and limiting calorie intake during specific times while maintaining regular dietary habits during other periods. This practice may aid in weight loss and combat insulin resistance.
In the studies analyzed, time-restricted eating involved fasting for 12 to 20 hours a day, with a window of 4 to 12 hours for eating.
The review and meta-analysis included data from 15 studies involving 338 participants. Researchers found studies through five different databases and reference lists.
All included studies were either randomized crossover or controlled trials that lasted a minimum of 4 weeks. These studies focused on healthy adults and investigated the effect of time-restricted eating combined with exercise on body composition. The time-restricted eating groups were compared to exercise-matched control groups without any eating time restrictions.
Subgroup analyses were performed to examine factors such as body mass index (BMI), exercise type, and energy intake.
The researchers also assessed potential biases in each study. The participants’ average BMI ranged from normal to overweight.
The eating window was primarily around midday, from noon to 9 p.m., though it varied in some studies. Exercise occurred during the eating windows and included aerobic, resistance, or combined forms of exercise. In some studies, calorie restriction was also applied to both groups.
Overall, the meta-analysis found that participants in the time-restricted eating groups showed more health benefits than those in the control groups. While the changes were modest, there was a significant average decrease in fat mass among participants who followed time-restricted eating along with exercise, which could potentially lead to a 1.3-kilogram reduction in fat mass.
Time-restricted eating also appeared to be more effective than exercise alone in lowering body fat percentage, showing a small but significant reduction of around 1.3%.
Researchers observed no significant changes in fat-free mass between those engaging in time-restricted eating and the control group.
The results suggest that factors such as BMI, exercise type, age, energy intake, and study duration did not significantly affect the outcomes. However, there was considerable variability among the studies regarding fat mass, body fat percentage, and fat-free mass.
Overall, the findings highlight the potential benefits of time-restricted eating.
Dr. Remy Neville, an internist at the Medical Offices of Manhattan, NY, who was not involved in the review, commented:
“First, it’s important to recognize that this study is a meta-analysis, comparing results from fifteen separate studies. The findings suggest that combining time-restricted eating with exercise can help reduce body fat more effectively than exercising without limiting eating times. I believe it’s a straightforward and effective approach that could significantly benefit my patients who are looking to improve their health and manage their weight.”
