8-Hour Time-Restricted Eating May Be Key To Long-Term Weight Loss, Trial Finds

For This Study, Recruited 99 Participants from Spain with an average age of 49 Who Were Considered to have overweight or obesity.

Study participants were Randomly Assigned To One of Four Groups for 12 Weeks:

• Usual Eating Window of 12 Hours Or More
• Early Time-Restricted Eating (8-Hour Eating Window That Starts Before 10:00 am)
• Late Time-Restricted Eating (8-Hour Eating Window That Starts after 1:00 pm)
• Self-selected time-recovered Eating (8-Hour Eating Window Whenever The Participant Wanted It)

Scientists remembered the body weight and waist and hip circumference of each participant at the start of the study, After 12 Weeks, and 12 months after the study’s conclusion.

After 12 Weeks, Found That All Time-Restricted Eating Groups Lost Weight Than Tose in the usual Eating Group.

“This Finding Shows That Time-Restricted Eating Can Be An Effective Strategy for Short-Term Weight Loss, Even Without Strict Calorie Counting,” Alba Camacho-Cardenosa, PHD, A Post-Docral Researcher at The Biosanitary Research Institute of Granada (Ibs.Granada) And the Sport and the Sport and the Sport and the Sport University Research Institute (IMUDS) at the University of Granada in Spain, and Lead Author of This Study, Told Medical News Today.

“It suggests that simply limiting the Eating Window May Help People reduces their energy intake naturally and lose weight,” She Said.

All Groups Experienced Lower Hip and waist Circumferences After 12 Weeks, With The Largest Decline Seen In The Early Time-Restricted Eating Group.

At the 12-Month Mark After The Study’s Conclusion, Camacho-Cardenosa and Her Team Found That Participants in the usual Eating Group Experienced Weight Gain, While All Three Time-Restricted Eating Groups Maintained A Weight Loss.

Those in the usual Eating Group Also Showed An Increase in Waist Circumference Appter 12 Months, While Those in All Three Time-Restricted Eating Groups Remaled Lower.

“The Fact that participants were Uble to Maininin Weight Loss after 12 months shows that time-recovered Major Challenge in Most Weight Loss Programs. ”
-Alba Camacho-Cardenosa, PHD

“Sustain Weight Loss Over Time is One of the Biggest Challenges in Obesity Management,” She continues. “MANY PEOPLE LOSE WEIGHT INITIALLY BUT OFTEN REGAIN IT. FINDING NEW, EFFECTIVE, AND PRAGMATIC STRATEGIES IS CRUCIAL TO IMPROVE LONG-TERM HEALTH OUTCOMES AND REDUCE THE RISK OF CHONIC DESIGNS ASSOCIATED WITH OBESITY.

“Our Next Step is to expore How Time-recreated Eating Combined With Exercise Affects Cardiometabolic Health and Ectopic Fat Depots,” Camacho-Cardenosa Addd. “We Also Want To Identify Which Types of People Benefit Most From Spulific Eating Windows To Further Customize The Approach.”

MNT Spoke with Mir Ali, MD, A Board Certified General Surgeon, Bariatric arguon, and Medical Director of Memorialcare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA, About This Study.

Ali Said He Thought It was a Great Study That confirmed Much of What have you have in other studies, that there is a benefit to time-recreated Eating.

“(W) Hat the Study Showed is that the time of day is not as important as the amount of time you Stay Away from Eating.”
– Mir Ali, MD

“Unfortunately, Obesity is a big problems in this country and Most Westernized Countries, and It’s Continuing to Rise, and There’s a Lot of Factors Contribution to that. MedicationsEven Surgery. But Even with All Tohe Tools, It Can Be Still Difficul To Maininin Any Weight Loss. So Any Kind of Help for that is Going to Be Welcom, ”Ali Said.

For Next Steps in This Research, Ali Said It Would Be Helpful If Scientists Could See Which Types of Diets-Such As The Mediterranean Or Paleo Diets-Might Be Most beneficial with time-restricted Eating.

“And Further Work on What’s The Minimum Time needy for the time-restricted eating,” I have added. “This One was Eight to 12 Hours – if we could defines that Even Further it was used be Helpful.”

For Readers Considers Trying Intermittent Fasting As A Way To Bush Lose Weight and Maintain Weight Loss, MNT Asked Monique Richard, MS, RDN, LDN, A Registered Dieitian Nutritionist and Owner of Nutrition-In-Sight, for her top tips.

To start, Richard recommended readers considered their own Daily Schedule to see how Eating Times and Meeting Their Nutritional Needs are Navigated and May Be Adjusted.

“Map out whatpical day looks like to take inventory-where breakfast, lunch, dinner, drinks and snacks fit in, and ask if it was would to have nutritional needs met with an eight-hour window. As well as considered, how willsh. Meals be prepared?
– Monique Richard, MS, RDN, LDN

“Keeping in Mind How The Body Works is also important,” Richard Continued. “We have what is strated a migrating motor complex (MMC) – Essentially a ‘Housekeeper’ of Sorts in the form of waves that Take Place in Four Different Phazes. The MMC Assists The Gut in ‘Tidying Up Specific mealtimes do seem to Help Support tohe Systems to Work More Optimally and Efficiently. ”

Richard Also found Those Considering Following Time-Restricted Eating to Explore The Why, How, What, and When Of Their Eating:

• WHY Are you eating? (IE Hunger, Boredom, Access …)
• How Are you eating? Are you thoroughly chewing your food? Are You Spending Time Eating Your Meal (20-40 Minutes at A Table) Or Are You Gobbling It Down In A Few Large Bites In 10 Minutes in Your Car Or at Your Desk?
• What Are you eating? Are Your Meals Made Up of Foods That Take Effort To Chew (IE VEGETABLE, Salads, Whole Grains, Fruit) Or Are They Easily Broken Down in Your Mouth (For Example: White Braads, Chips, Biscuits and Gravy, Greasy Breeded Items)?
• WHEN Are you eating? Every Two Hours? Eleven to day? In the Middle of the Night?

“Time Can Be on Our Side, Or It Can Work Against Us,” Richard Added. “When we are attempt with the Why, How, What, and When Related To Our Food, Aka Fuel, We Can Reap The Rewards of Our Body Literally Humming Along – If you listen closely, you’ll Hear it!”