A recent meta-analysis has shed light on the potential benefits of combining time-restricted eating with exercise for weight loss. The study, which reviewed findings from 15 separate studies, suggests that this approach could be effective for weight management. Conducted primarily with healthy adult participants, these studies mostly focused on individuals with normal to overweight Body Mass Index (BMI) ranges. The participants followed a mid-day eating window, typically between noon and 9 p.m., which varied slightly across the studies.
The meta-analysis included studies written in English, excluding those involving participants with cardiometabolic conditions, ensuring a focus on relatively healthy adults. Notably, about half of the studies were conducted in the United States, and nine of them featured all-male participants. The average age of the participants was approximately 29 years old. This demographic information provides insight into the scope and limitations of the study's findings.
The study's findings indicated a potential 1.3% reduction in body fat percentage and a 1.3 kg decrease in fat mass among participants. The exercise routines performed during the eating windows included aerobic, resistance, or a combination of both types of exercises. Despite the diversity in study designs, the results suggest that factors such as BMI, exercise type, age, energy intake, or study duration did not significantly impact the outcomes.
“while [time-restricted eating] with exercise could complement weight management strategies, its application must be individualized.” – Ryan Glatt, CPT, NBC-HWC
The duration of the studies varied, with six lasting for four weeks, seven for eight weeks, and only one extending beyond 12 weeks. This variability highlights a potential limitation in assessing long-term effects. Nutritional expert Kalyn True noted the relatively short duration of most studies by stating:
“typically, it will take at least 12 weeks to see proper body composition changes regardless of time-restricted eating.” – Kalyn True, RDN, LD
The meta-analysis revealed that 13 out of the 15 studies included participants with BMIs of 25 or less. This finding raises questions about the applicability of results to individuals with higher BMIs. As True remarked:
“you’d think that the average BMI [of the participants] would be in the overweight to obese category.” – Kalyn True, RDN, LD
Despite these insights, some experts remain cautious about drawing definitive conclusions. Ryan Glatt highlighted the need for further investigation:
“Evidence remains inconclusive about whether [time-restricted eating] offers advantages over traditional calorie control and regular exercise routines. More rigorous, controlled trials are needed to confirm the effectiveness of [time-restricted eating] with exercise, particularly in diverse populations. Studies should also examine long-term adherence and real-world feasibility, as these factors heavily influence outcomes in practical settings.” – Ryan Glatt, CPT, NBC-HWC
The meta-analysis underscores the complexity of determining the true efficacy of time-restricted eating combined with exercise. The studies varied widely in design and execution, potentially affecting the overall results. As such, while promising, the findings require careful interpretation.
Leave a Reply