Who isn’t looking for weight loss in ways that help in sustainable management? Eating less early in the day and paying more attention to calorie intake for at least 12 weeks may help you lose more weight than following standard care and getting nutritional advice, a new study says. Can.

It’s better to change when you eat rather than what you eat, researchers at Bond University in Australia said after analyzing at least 30 clinical trials involving 2,485 participants.

Eating styles help in better weight management

Intermittent fasting or time-restricted eating, which is limited to eating during a certain period of the day, has yielded mixed results in previous studies. Some research links the popular weight loss method to a lower risk of type 2 diabetes, cardiovascular problems, and even reduced inflammation — leading to improved immunity. However, a major study found that limiting eating to less than eight hours a day was more likely to die from heart disease than those who ate within a 12-16 hour period.

Study, published in journal jama network open It is said that eating for eight hours a day or less results in the most weight loss. Researchers also determined that people who performed intermittent fasting with a higher body mass index lost more weight than those with a lower BMI.

What happens when you don’t eat late in the evening?

Whether you do intermittent fasting or not, experts recommend not eating anything after 6 p.m. When you eat late in the evening, your cortisol levels increase, which disrupts digestion, slowing your metabolism and making it difficult to sleep.

Eating dinner early helps your body process nutrition better and release melatonin, which regulates your sleep – which impacts overall health and well-being.

Consuming fewer calories in the latter half of the day helps in weight loss

The Bond researchers also found that when you eat calories earlier in the day rather than later, it leads to weight loss. Meanwhile, eating fewer meals throughout the day was associated with “slight weight loss.” This is also known as calorie cycling – the process of eating fewer calories in the evening has physiological effects such as increased energy, improved workout performance, regulated sleep or sex drive and eliminating fat loss plateaus.

Combining intermittent fasting with exercise

According to experts, exercise plays an important role in health and weight loss, and it is advisable to tailor your calories to your activity level. The varying demands of exercise also greatly alter your calorie requirements on any given day.

And so, it makes sense to schedule your longest and most intense exercise sessions on high-calorie days. On the other hand, save light exercise sessions or rest days for your low-calorie days. Over time, this allows you to lose fat but still maximize performance when it matters most.

Get the latest news live on Times Now with breaking news and top headlines from around the world on diet, health and more.