Restricting food intime intervals over a 3-month period may promote long-term weight loss maintenance.
Over the past few years, the trend of intermittent fasting, also known as time-restricted eating, has skyrocketed in popularity. This weight loss strategy involves having a person eat during specific hours and fast for the remainder of the day. There's been debate about the ideal time for an eating window, and a new research study hints at some answers.
This research, presented at the European Congress on Obesity (ECO) 2025, indicates that long-term weight loss is achievable through time-restricted eating, regardless of the exact time of day the eating window falls.
Researchers recruited 99 Spanish participants, averaging 49 years of age, with overweight or obesity, and split them into four groups:
- Habitual eating window of 12 hours or more.
- Early time-restricted eating (8-hour eating window starting in the morning before 10:00 am).
- Late time-restricted eating (8-hour eating window starting in the afternoon after 1:00 pm).
- Self-selected time-restricted eating (participants choosing their own 8-hour eating windows).
After 12 weeks, all time-restricted eating groups lost more weight compared to those with a regular eating schedule. Although the early and self-selected groups showed reductions in hip and waist circumference the most, all groups experienced lower measurements.
At the 12-month mark, habitual eaters experienced weight gain and an increase in waist circumference, while all three time-restricted eating groups maintained their weight loss.
Camacho-Cardenosa, the lead researcher, said time-restricted eating helps maintain long-term weight loss, making it a sustainable approach. This is crucial, as many weight loss programs face the challenge of long-term health outcomes and the associated chronic diseases linked to obesity.
Critics acknowledge that more research is needed to understand the optimal time-restricted eating plan, combinations with other diets, and the minimum time necessary for the eating window. By exploring these aspects, scientists can further personalize the approach for individuals aiming to lose weight and maintain their progress.
For readers considering trying intermittent fasting, dietitian nutritionist Monique Richard advises taking stock of regular eating habits, considering the 'why,' 'how,' 'what,' and 'when' of meals, and adjusting routines to support efficient digestion and optimize health. Time-restricted eating could be the key to reaping the benefits of a body that runs smoothly, given enough time and intention.
- Intermittent fasting, or time-restricted eating, has been suggested as a potential strategy for weight loss management, as indicated by a recent study presented at the European Congress on Obesity (ECO) 2025.
- In this study, researchers found that long-term weight loss can be achieved through time-restricted eating, irrespective of when the eating window falls during the day.
- The study involved 99 participants with overweight or obesity, split into four groups according to their eating schedules: habitual eating, early time-restricted eating, late time-restricted eating, and self-selected time-restricted eating.
- After 12 weeks, all time-restricted eating groups lost more weight compared to those with a regular eating schedule, with the early and self-selected groups showing the most significant reductions in hip and waist circumference.
- After 12 months, the habitual eating group experienced weight gain and an increase in waist circumference, while the three time-restricted eating groups maintained their weight loss, emphasizing the sustainable nature of this approach.
