A recent study from the University of Mississippi suggests that combining intermittent fasting with exercise leads to greater fat loss than exercise alone. Published in the International Journal of Obesity, the research found that healthy adults who followed an eight-hour eating window and exercised regularly lost more fat without losing lean muscle mass compared to those who only exercised.
“We observed that pairing exercise with time-restricted eating resulted in more fat loss and a lower body fat percentage over time. It’s important to highlight that lean muscle mass was preserved,” said Nadeeja Wijayatunga, assistant professor of nutrition and hospitality management, in a statement.
Wijayatunga and Michael Hays, a tactical dietitian and recent graduate of the university, conducted a systematic review and meta-analysis of 15 studies conducted over the past decade. Time-restricted eating, a form of intermittent fasting, was a focus of the research.
“Many people prefer time-restricted eating because it’s simple to follow. You focus on when to eat, not on counting calories or avoiding specific foods,” Wijayatunga explained.
Intermittent fasting, including time-restricted eating, has gained popularity in the U.S. with 12% of Americans having tried it, according to the 2023 International Food and Health Survey.
However, Hays emphasized that more research is needed to fully understand the effects of time-restricted eating on body composition.
“For some people, it may be an effective tool for improving body composition, but we need more studies to understand its long-term impact,” Hays said.
He also noted that while those who combined exercise with time-restricted eating saw benefits, the participants were already healthy and physically fit.
“Most participants were already in good shape and had regular exercise routines. For individuals who are already lean, reducing their body fat percentage is a significant result,” Hays added.
Despite its popularity, time-restricted eating has faced criticism for potentially leading to the loss of lean muscle mass, which includes vital tissues such as muscles and organs.
“Maintaining healthy muscles is essential for the body’s metabolism and overall mobility. Losing muscle can negatively impact metabolic function,” Wijayatunga cautioned.
The study found that when exercise is combined with time-restricted eating, it prevents the loss of lean mass, even for those who experienced fat loss.
“When losing weight, it’s crucial to preserve lean tissue and focus on fat loss,” Hays stated.
Wijayatunga recommended adopting sustainable, healthy habits, with professional guidance, to achieve long-term fitness goals.
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