The meta-analysis looked at 15 studies with 338 participants to find out how effective time-restricted eating is for fat loss. The participants had to have already exercised consistently for at least 4 weeks to be included.
More fat loss for time-restricted eaters
The researchers found that when healthy adults combine an 8-hour eating window with regular exercise, they lose more fat without sacrificing lean muscle, compared to those who only exercise.
“We saw that this did lead to more fat loss and reduced body fat percentage over time when healthy adults were following both exercise with time-restricting eating compared to those who were only exercising for at least 4 weeks,” said Dr. Nadeeja Wijayatunga, assistant professor of nutrition and hospitality management.
Protecting muscle is important for cyclists when losing fat
For endurance athletes like cyclists, managing body composition is often a fine balance. You want to be lean enough to climb efficiently but strong enough to power through long rides. This new research is showing that time-restricted eating could help accomplish both at the same time.
“They were already physically fit and already had exercise routines. When you already have athletic, lean people and you decrease their body fat percentage, that’s significant,” said co-author Michael Hays.
“It is important to note lean-mass preservation. Muscles are really important for the body and for your metabolism. If we lose muscle, it may impact our metabolic systems, and it just decreases mobility overall,” said Wijayatunga.
Time-restricted eating is simple to follow
Unlike other calorie-counting diets, time-restricted eating simply limits the window during which you eat, typically to 8 hours per day. This makes it easier to follow for people with active lifestyles.
“People like time-restricted eating because they feel it’s easier to adhere to because they don’t have to think too much. It’s all about time, not calorie-counting or watching out for certain foods,” Wijayatunga explained
If you want to understand more about how time-restricted eating helps with weight loss and how to be successful when trying it, check out our previous articles on the topic.
Use it if it works for you
As with any nutritional strategy, there’s no one-size-fits-all answer. What’s clear from the research is that pairing time-restricted eating with exercise may help healthy, active individuals fine-tune their body composition without risking muscle loss. But even the authors of the study caution to find a strategy that works for you.
“What I’d recommend is implementing healthy habits in a way that you — as an individual — can maintain, with guidance from a healthcare professional,” said Wijayatunga.
