New research published in the International Journal of Obesity has shown that intermittent fasting combined with exercise leads to greater weight loss, including more fat loss and better muscle retention, than exercise alone.
The systematic review and meta-analysis included fifteen studies with a total of over 300 participants. All of the studies included an evaluation of time-restricted eating combined with exercise versus exercise alone. The majority of the studies used an eight-hour time-restricted eating window for participants, and exercise types included aerobic training, resistance training, or both. All of the studies lasted at least four weeks, although many lasted eight weeks or longer. While time-restricted eating has become popular as a way to lose weight, it has been criticized for potentially leading to a loss of lean muscle mass. This study sought to determine the effects of time-restricted eating on body composition in adults who are regularly exercising.
The results showed that time-restricted eating combined with exercise led to a reduction in fat mass compared to exercising with no dietary restriction. Notably, individuals who participated in time-restricted eating did not see a reduction in lean muscle mass compared to control groups who only exercised. This led to improvements in overall body composition, with more muscle mass and less body fat associated with the combination of time-restricted eating and exercise.
The authors noted that maintaining and improving muscle mass is important for metabolism, mobility, and overall health. Therefore, when aiming to lose weight, it is important to combine dietary changes with exercise rather than only dieting. While there are many dietary interventions that can lead to weight loss, time-restricted eating is particularly popular because its relatively easy to follow; rather than restricting certain foods or counting calories, people on a time-restricted diet only need to keep track of time. While more research is needed, this study indicates that time-restricted eating combined with exercise may be a promising way to consistently lose weight while maintaining muscle mass.
Sources: International Journal of Obesity, Science Daily
