Study finds 'relatively simple' weight loss plan: Know how it works

With a proper diet and an effective workout routine, losing some pounds isn’t too much of difficult a job. However, maintaining that reduced weight and not regaining that chunk – most definitely is.

That’s where a new study has shed some light on.

A recent investigation has revealed that a "relatively straightforward" dieting method may enable individuals to shed a "substantial" amount of weight within just three months, while also successfully maintaining that weight loss over time.

A particularly appealing aspect of this approach is that it allows individuals to enjoy their meals without the burden of meticulously counting each calorie.


Read on to know more.


The ‘weight’ of obesity:

Current statistics from the CDC indicate a troubling trend in the United States, where approximately 40% of adults are classified as obese, alongside 20% of children and adolescents. This figure doesn’t even account for millions more who fall into the broader category of being overweight.


While calorie restriction has long been a favored strategy for weight loss, studies highlight the difficulties many face in sustaining such a regimen, often resulting in the regained weight over time. In response to these challenges, a dietary trend known as time-restricted eating (TRE) has gained popularity. This method does not focus on restricting the types of foods consumed but instead limits the timing of food intake, encouraging periods of fasting.

Earlier research conducted by an international team of experts indicated that participants who reduced their daily eating window from 12 hours or more to just 8 hours experienced notable weight loss and enhancements in their cardiovascular and metabolic health. However, whether the specific timing of the eating window plays a role in the long-term maintenance of these health benefits remained an unanswered question.


To explore this further, the same research team conducted a 12-month follow-up study.


What does the new study say?

The new study involved 99 adults in Spain, with demographics that included half women, an average age of 49 years, and a mean BMI of 32. The participants were divided into four distinct groups, each adhering to a unique meal timing strategy:


Habitual group: Participants consumed food whenever they desired without specific restrictions.

Early TRE group: This group ate during an 8-hour window that began before 10 AM each day.

Late TRE group: Members of this group restricted their food intake to an 8-hour window starting after 1 PM.

Self-selected TRE group: Participants in this category had the freedom to choose when their 8-hour eating window would begin.


Additionally, all participants participated in a program designed to educate them about the Mediterranean diet, promoting healthier eating habits. Researchers meticulously tracked measurements of weight, waist circumference, and hip circumference at the study's initiation, after a rigorous 12-week adherence to their assigned meal plans, and again one year later.


What are the findings?

After the initial 12-week period, results revealed that the habitual eating group experienced a modest weight reduction of approximately 3 pounds on average. In stark contrast, the early TRE group lost just over 9 pounds, while the late TRE group saw a nearly 7-pound reduction, and the self-selected TRE group managed to shed just over 8 pounds.


However, weight was not the only aspect that showed significant changes. Participants in the habitual eating group exhibited a slight decrease in waist and hip measurements. Those in the early TRE group experienced considerably larger reductions in both waist and hip sizes, while the late TRE group noted a significant drop in waist size, albeit with less pronounced changes in hip circumference. The self-selected TRE group also achieved some reduction in waist and hip sizes, although these changes did not meet statistical significance.


Is it effective in the long run?

Fast forward to one year after the initial 12-week intervention, and the differences became even more pronounced. The habitual eating group had gradually regained some weight, averaging a 0.5% increase. In stark contrast, all TRE groups successfully maintained their weight loss, demonstrating remarkable adherence over the long term. The early TRE group preserved a 2.1% weight loss, the late TRE group retained a 2% reduction, and the self-selected group managed to keep a 0.7% loss.


Moreover, while the habitual eating group experienced an increase in waist and hip circumferences, each TRE group reported reductions in these measurements, with the late TRE group boasting the most significant change.

The findings underscore that there were no significant differences in weight loss or body measurements among the various TRE groups, suggesting that this relatively simple lifestyle modification can effectively aid in sustaining weight loss for an extended period, regardless of the specific timing of meals. Lead author Dr. Alba Camacho-Cardenosa, a postdoctoral researcher at the University of Granada in Spain, stated, “Our study found that restricting the eating window to 8 hours at any time of the day for 3 months can result in significant weight loss for at least a year.” She noted that “these benefits can be attributed to the 16-hour fasting window rather than the timing of eating.”

Participants demonstrated an impressive adherence to the TRE method, with compliance rates ranging between 85% and 88% across the three groups. Study coordinator Dr. Jonatan R Ruiz, a professor at the same university, commented, “This kind of intermittent fasting appears feasible for adults with overweight or obesity who wish to lose and maintain weight in a less tedious and more time-efficient manner compared with daily calorie counting.” Nonetheless, he emphasized the need for further research in larger, long-term studies to fully grasp the potential benefits and drawbacks of the TRE approach.
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