Study reveals that combining time-restricted eating with exercise results in small but significant reductions in fat mass and body fat percentage while preserving fat-free mass. However, variability in outcomes and short study durations highlight the need for further research.
By Tarun Sai LomteReviewed by Susha Cheriyedath, M.Sc.Jan 13 2025 Discover how syncing your eating habits with exercise can help shed fat, preserve muscle, and align with your body’s natural rhythms, according to groundbreaking research.
Intermittent fasting refers to dietary interventions wherein individuals complete periods of fasting alternating with feeding. Research suggests that IF may lead to weight loss and alleviate cardiometabolic risk. Various IF variations have been described in the literature, such as TRE, alternate-day fasting, 5:2 fasting, and Ramadan fasting. TRE involves fasting for 12–20 hours, with a feeding window of 4 to 12 hours.
In the present study, researchers investigated the effects of TRE and exercise on body composition in adults. They performed a comprehensive literature search on five databases: PubMed, CINAHL, SCOPUS, SPORTDISCUS, and Medline. They considered randomized crossover studies and randomized controlled trials reporting the effects of TRE and exercise on body composition outcomes in healthy adults relative to exercise-matched controls on unrestricted eating.
Findings The database search identified more than 1,000 articles; only 15 studies were selected for meta-analyses. These studies collectively included 338 participants with an average age of 28.7 years. Thirteen studies included healthy and active adults with a BMI of 25 or less, while two studies included healthy adults with obesity or overweight. Four studies were on aerobic training, six were on resistance training, and five were on concurrent training.
Most studies implemented a midday TRE protocol. Exercise was performed during the feeding window in all studies. Thirteen studies had a low risk of bias, while two were classified as unclear risk. Overall, there was a small but significant decrease in FM and body fat percentage with TRE and exercise relative to exercise alone. Nevertheless, there was a high level of heterogeneity in FM changes between studies. Besides, age did not explain the variations in effect sizes for FM.
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