Limited duration calorie restriction could potentially support long-term weight maintenance
In recent years, the trend of intermittent fasting, also known as time-restricted eating, has skyrocketed. This method of dieting encourages individuals to eat during a specific time period every day and fast for the rest, leading to potential weight loss.
However, there's been a heated debate about the optimal time to eat during this schedule. A recent study presented at the European Congress on Obesity (ECO) 2025 has shed new light on the topic. Interestingly, it was found that long-term weight loss is achievable through time-restricted eating, regardless of when the eating window falls.
Researchers recruited 99 participants from Spain, mostly with overweight or obesity, and randomly assigned them to four groups: habitual eating, early time-restricted eating, late time-restricted eating, and self-selected time-restricted eating. Over the course of 12 weeks, all groups employing time-restricted eating lost more weight than those who stuck to habitual eating.
After verifying the findings, Alba Camacho-Cardenosa, PhD, the study's lead author, told Medical News Today that time-restricted eating can be an effective approach for short-term weight loss, even without strict calorie counting. Moreover, she pointed out that all groups experienced lower hip and waist circumferences after 12 weeks, with the largest decline observed in the early time-restricted eating group.
12 months after the study's conclusion, the habitual eating group experienced weight gain, while all three time-restricted eating groups maintained their weight loss. Significantly, those in the habitual eating group also showed an increase in waist circumference, while those in the time-restricted eating groups remained lower.
Camacho-Cardenosa noted that this finding suggests that time-restricted eating can be a sustainable long-term strategy for weight loss maintenance. Moreover, she highlighted that sustaining weight loss over time is crucial for improving long-term health outcomes and reducing the risk of chronic diseases associated with obesity.
In the future, Camacho-Cardenosa and her team plan to explore the combination of time-restricted eating with exercise, as well as identify which types of people might benefit most from specific eating windows to further personalize the approach.
Some experts believe that the study provides further evidence of the benefits of time-restricted eating for weight loss. Dr. Mir Ali, a bariatric surgeon, highlighted that time is not as crucial as the amount of time spent fasting and pointed out that obesity is a major problem in many Westernized countries.
Lastly, for those considering time-restricted eating for weight loss, Monique Richard, MS, RDN, LDN, a registered dietitian nutritionist, suggests mapping out daily eating habits, making nutritious choices, considering meal preparation, understanding the body's digestive processes, and paying attention to the why, how, what, and when of eating. Embracing a flexible approach will allow for personalization based on one's lifestyle and preferences, ultimately leading to better adherence and long-term weight loss success.
Enrichment Data: As for key considerations, research suggests that both early and late time-restricted eating can be effective for weight loss as long as the pattern is maintained consistently. It's important to choose an eating window that fits your daily schedule for better adherence. Focusing on nutrient-rich foods during the eating window is crucial for effective weight loss. Popular schedules include the 12-12, 16:8, and 18:6 schedules, with the best time for an eating window being one that you can consistently maintain and aligns well with your lifestyle and personal preferences.
- The study at the European Congress on Obesity 2025 revealed that long-term weight loss can be achieved through time-restricted eating, regardless of the specific time of the eating window.
- Researchers assigned 99 participants from Spain, mostly with overweight or obesity, to four groups: habitual eating, early time-restricted eating, late time-restricted eating, and self-selected time-restricted eating.
- All groups employing time-restricted eating lost more weight than those who stuck to habitual eating over the course of 12 weeks.
- After 12 weeks, all time-restricted eating groups experienced lower hip and waist circumferences, with the largest decline observed in the early time-restricted eating group.
- Time-restricted eating can be a sustainable long-term strategy for weight loss maintenance, reducing the risk of chronic diseases associated with obesity.
- For successful weight loss through time-restricted eating, it's important to choose a consistent eating window that fits one's daily schedule, focus on nutrient-rich foods, and adapt the approach to one's lifestyle and personal preferences.
