Restricted eating for a span of 3 months could potentially support long-term weight loss maintenance.
Intermittent Fasting for Weight Loss and Maintenance Simplified
Over the last few years, the dietary pattern of intermittent fasting, also known as time-restricted eating, has gained popularity, with many people opting to lose weight and maintain their weight loss by having a specific eating window during the day. However, there's been some debate regarding what time of day to set the eating window. A recent study presented at the European Congress on Obesity in 2025 found that weight loss and maintenance are possible through time-restricted eating, regardless of the time of day the eating window lands.
The research involved 99 participants from Spain with an average age of 49 who were considered to have overweight or obesity. They were randomly assigned to one of four groups for 12 weeks. The options provided were:
- Habitual 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-restricted eating (8-hour eating window whenever the participant wanted it)
Scientists recorded 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, researchers observed that all time-restricted eating groups lost more weight than those in the habitual eating group. The largest decline in hip and waist circumference was seen in the early time-restricted eating group. At the 12-month mark after the study's conclusion, participants in the habitual eating group experienced a weight gain, while all three time-restricted eating groups maintained a weight loss. Those in the habitual eating group also showed an increase in waist circumference after 12 months, while those in the time-restricted eating groups remained lower.
The study's results show that time-restricted eating can be an effective strategy for both short-term and long-term weight loss, as limiting the eating window may help people reduce their energy intake naturally and lose weight. The study also highlighted that maintaining a consistent routine is the key to long-term success, with self-selected windows having less consistent behavioral changes and less effectiveness for weight maintenance.
In addition, the study found that the primary driver of weight loss is the 16-hour fasting period, which naturally reduces calorie intake, rather than the specific timing of meals. The researchers plan to explore the effects of time-restricted eating combined with exercise on cardiometabolic health and ectopic fat depots in their future work and identify the types of people who might benefit most from specific eating windows to further personalize the approach.
Mir Ali, a board-certified general surgeon, bariatric surgeon, and medical director, emphasized the importance of time-restricted eating for weight loss and maintenance and suggested that more research is needed to determine the best dietary plan for individuals, such as the Mediterranean or Paleo diets, and the ideal minimum length of the fasting period. If you're considering following time-restricted eating as a way to lose weight, Monique Richard, a registered dietitian nutritionist, recommended that you think about your own daily schedule to see how your nutritional needs could be navigated and adjusted, explore the why, how, what, and when of your eating, and consider the benefits of the migrating motor complex (MMC) to support digestive and systemic processes.
- Intermittent fasting, or time-restricted eating, has gained popularity as a method for weight loss and maintenance, offering a specific eating window during the day.
- A study presented at the European Congress on Obesity in 2025 found that weight loss and maintenance are possible through time-restricted eating, regardless of the time of day the eating window lands.
- In the study, participants who practiced time-restricted eating lost more weight than those in the habitual eating group, with the largest decline in hip and waist circumference seen in the early time-restricted eating group.
- The primary driver of weight loss in the study was found to be the 16-hour fasting period, which naturally reduces calorie intake, rather than the specific timing of meals.
- Mir Ali, a medical expert, emphasized the importance of time-restricted eating for weight loss and maintenance and suggested further research to determine the best dietary plans and ideal fasting periods for individuals.
- Monique Richard, a registered dietitian, recommended considering one's daily schedule, nutritional needs, and the benefits of the migrating motor complex (MMC) to support digestive and systemic processes when adopting time-restricted eating as a method for weight loss.
