Combining a fashionable timed diet with high-intensity exercise can help women lose twice as much weight.
Time-restricted eating (TRE) is popular among celebrities like Jennifer Aniston, eating breakfast late and dinner early.
Equally trendy is high-intensity interval training (HIIT) for short bursts of exercise for busy people.
Now, studies have found that using both together can help women lose about twice as much weight as using either TRE or HIIT alone.
Time-restricted eating (TRE), in which people have a short “window” to eat, eat breakfast late and dinner early, was created by Jennifer Aniston (Murder Mystery Film, Los Angeles, June 2019). (pictured arriving at the premiere of . )
Researchers recruited 131 overweight women between the ages of 19 and 45, one quarter on timed diets, one quarter on HIIT, and one quarter on both. for a total of 7 weeks.
The remaining women (33 controls) continued their normal diet and physical activity for 7 weeks.
Compared to controls, those on the restricted diet lost 4.6 pounds (2.1 kg) of weight.
People who did high-intensity walking or running (HIIT) lost about 4 pounds (1.7 kg).
However, the group that did both together lost an average of about 8 pounds (3.6 kg) compared to the control group, about twice as much weight.
Researchers say that shorter meals each day means fewer calories to burn, but exercise is also important because it helps your body burn fat more efficiently.
Senior author of the study, Dr. Trine Moholt of the Norwegian University of Science and Technology, said:
“Timed eating is easy. Instead of cutting out certain foods, counting calories, or checking food labels, you just need to remember not to eat after a certain amount of time. It’s from
“Our findings suggest that both strategies together are a good way to lose weight and fat.”
Equally trendy is high-intensity interval training (HIIT) for short bursts of exercise for busy people.
The study, published in Cell Metabolism, asked people on timed diets to consume all meals and snacks within 10 hours each day.
The female volunteers followed the study’s recommendations to eat breakfast on average an hour or more later than usual, and typically eat their last meal of the day before 8:00 PM.
Experts say our body clock means we can digest sweet foods faster.
In fact, people on time-restricted diets and high-intensity exercise have better long-term glycemic control than controls, which may help prevent type 2 diabetes.
Importantly, however, women unable to eat or snack late at night reduced their average food intake by the equivalent of 1,400 calories per week.
Women on timed diets lost 3.5 pounds (1.6 kg) of fat from their bodies compared to controls.
However, those who followed both the diet and exercise program lost nearly twice as much fat and lost almost 7 pounds (3.1 kg) compared to the control group.
Researchers found that women doing HIIT burned an average of 800 calories per week.
High-intensity exercise in this study consisted of three sessions of approximately 35 minutes per week.
Women ran on treadmills, climbed hills, ran and walked at speeds and inclines that made their hearts beat so fast they would leave them out of breath.
People doing this HIIT in tandem with a timed diet had significantly more dangerous fat wrapped around their organs, which is associated with a higher risk of heart disease and stroke compared to controls. Decreased.
This reduction was half as high for those following the diet alone.
Although they found no difference in cholesterol levels or blood pressure between those doing HIIT and TRE, the researchers found that if people had been dieting and exercising for more than seven weeks, or had been unhealthy to begin with, He said it could have a stronger impact.
Dr. Moholdt said:
“Also, HIIT has made me healthier and easier on my daily physical activity, so I would recommend this type of program to anyone looking to improve their health by making changes to their diet and exercise habits relatively easily. .”
What does a balanced diet look like?
According to the NHS, the diet should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally whole grains.
• Eat five or more servings of a variety of fruits and vegetables each day.All fresh, frozen, dried and canned fruits and vegetables count
• A staple of potatoes, bread, rice, pasta, or other starchy carbohydrates, ideally whole grains
• 30 grams of fiber per day: This is the equivalent of eating 5 servings of fruit and vegetables, 2 whole grain cereal biscuits, 2 whole grain breads, and a large baked potato with the skin on.
• Provide dairy or dairy alternatives (such as soy drinks) and choose low-fat and low-sugar options.
• Eat legumes, legumes, fish, eggs, meat and other proteins (including 2 servings of fish per week, 1 of which should be oily)
• Choose unsaturated oils and spreads and consume them in small portions.
• Drink 6-8 glasses of water per day
• Adults should consume less than 20g of salt and 6g of saturated fat per day for women and 30g for men.
sauce: NHS Eatwell Guide
