A recent study from the University of Mississippi suggests that combining time-restricted eating with regular exercise can enhance fat loss without compromising lean muscle mass. Published in the International Journal of Obesity, the research highlights promising results for those seeking effective weight loss strategies.
According to the study, healthy adults who followed an eight-hour eating window in conjunction with regular exercise experienced more significant fat loss and a lower body fat percentage over time compared to individuals who exercised alone. Nadeeja Wijayatunga, assistant professor of nutrition and hospitality management, emphasized the importance of preserving lean mass during the weight loss process. “We saw that this did lead to more fat loss and reduced body fat percentage over time,” she said, noting the crucial role of muscle preservation.
The study’s findings come after Wijayatunga and Michael Hays, a tactical dietitian and recent Ole Miss graduate, reviewed 15 studies from the past decade on time-restricted eating combined with exercise. Their systematic review and meta-analysis showed that the pairing of these two elements produced beneficial results for fat loss.
Time-restricted eating, a form of intermittent fasting, has gained widespread popularity in the U.S. In fact, the 2023 International Food and Health Survey found that 12% of Americans have tried intermittent fasting. However, Hays pointed out that the science behind time-restricted eating is still evolving. “For some people, this may be a good technique to help with body composition goals,” Hays said. “It’s just another tool, but more studies need to come out to really understand how this works in humans.”
The study’s participants were already healthy and physically fit, which Hays acknowledged as a factor in the positive results. “In most cases, these were healthy adults,” he explained. “They were already physically fit and had exercise routines. When you decrease their body fat percentage, that’s significant.”
One common concern with time-restricted eating is the potential loss of lean mass, which includes muscles, organs, and tissues essential for the body’s function. “We need healthy muscles,” Wijayatunga stressed. “Muscles are really important for the body and for your metabolism. If we lose muscle, it may impact our metabolic systems and decrease mobility.”
However, the study’s results were promising. The research indicated that time-restricted eating, when combined with exercise, did not lead to muscle loss—even in individuals who experienced fat loss. “When you’re losing weight, you never want to lose lean tissue. You want to lose fat,” Hays said.
While these findings offer hope for those considering time-restricted eating, Wijayatunga cautioned that further research is necessary, particularly to understand how the method affects people who are not already active or in good health. “That’s something that needs to be studied,” she noted. “What I’d recommend is implementing healthy habits in a way that you—as an individual—can maintain, with guidance from a healthcare professional.”
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