Combining intermittent fasting with high-intensity exercise can help you burn more fat

Sixty-four obese women completed one of three groups: time-restricted eating (food only), high-intensity functional training (exercise only), or time-restricted eating and high-intensity functional training (food + exercise). Assigned to Crab.

Participants ate only between 8 a.m. and 4 p.m., and participants in the functional training group exercised with an instructor three days a week.

After 12 weeks, all three groups achieved significant weight loss and improved body composition. Favorable changes were also seen in lipid and glucose levels.

Participants in the diet + exercise group achieved more significant body composition changes and cardiometabolic parameters compared to the other two groups.

The authors conclude that “combining time-restricted eating with high-intensity functional training… improve body composition and cardiometabolic health. ”

However, they note that this is a small study and further research is needed.

Registered dietitian Emma ShafkatHe, who was not involved in the study, said he was not surprised by the study's findings, although time-restricted eating does not appear to limit total intake. calorie intake – This is necessary for weight loss to occur.

she said so the study It has been found that when following an intermittent fasting plan, people often voluntarily reduce their energy intake, resulting in mild fasting (1% to 4%). body weight Losses last from 1 week to 3 months.

Same goes for celebrity personal trainers. michael barr A combination of time-restricted eating and high-intensity experiences tends to work, he says.

“When we restrict our diet and train intensely, our bodies seem to become better at expending energy and processing sugar, making us more efficient at staying healthy,” he explains.

Intense exercise provides additional benefits when it comes to fat loss. “Time-restricted eating can help you burn fat, and intense exercise can help you build muscle,” Barr speculates.

This is good news for people who want to maintain their weight loss over the long term. lean muscle mass of your body metabolic rateThat means you burn more calories.

The combination of time-restricted eating and high-intensity exercise not only causes weight loss, but may also lead to improved cardiometabolic health.

“Cardiometabolic disease begins with insulin resistance, metabolic syndromeprediabetes, and ultimately cardiovascular disease, type 2 diabetes” explains Shafqat.

She points out that time-restricted eating can improve your heart's metabolic health in many ways, including improved glucose tolerance. lower blood pressurereinforcement intestinal function.

However, time-restricted eating isn't the right weight loss tool for everyone.

“The only way to lose fat is to calorie deficit. For some people, time-restricted eating is just a tool to achieve that goal,” Barr says. “If you limit your meal times, [often] Your total daily calorie count will decrease, creating a calorie deficit. ”

While this works for some people, it may not fit your lifestyle or you may find it too restrictive. Time-restricted eating isn't the only way to lose fat. But if you're planning on following a time-restricted eating plan, Shafqat says it's important to make sure you have enough energy and feel full.

“I recommend starting your day with breakfast. Rich in dietary fiber, protein, and some fruit, such as full-fat yogurt with seeds and fruit, or porridge with seeds and fruit added,” she says. “I also recommend eating delicious food.” balanced diet Before 4pm, rich in fiber carbohydratesEat protein and plenty of vegetables to prevent hunger before bed. ”

Planning is key when it comes to time-restricted meals, Shafqat says.

“In this study, there appears to be an eight-hour schedule during which participants can eat, so if you're following this schedule. I recommend scheduling your meals. snack Decide on a time and prepare your food in advance. ”

No matter your weight loss plan, it's a good idea to incorporate exercise into your schedule. If high-intensity exercise seems intimidating, don't worry, says Baah.

“Start with easy exercises and focus on using proper form,” he advises.

Ideally, you should aim for a combination of strength and strength. aerobic exercise. Some of the exercises Baah recommends include skipping and jumping jacks, bent-over rows, weighted crunches, and dumbbell reverse lunges.

While the term “high-intensity” may conjure up images of grueling training for some, Barr says it's important to give your body time to rest and recover. Take about 60 seconds of rest between each set and build rest days into your schedule.

According to Baah, the key to progress is making sure you lift heavier weights over time.

Time-restricted eating combined with high-intensity exercise appears to contribute to fat loss and improve other health markers related to cardiometabolic health.

However, if your goal is to lose weight, a calorie deficit is the most important factor, and restricting your time and eating feels too restrictive, you may want to consider something else.