Combining HIIT with 10-hour diet helps you lose TWICE as much weight

Time-restricted eating (TRE), where people have a short 'window' for dinner, breakfast late and dinner early, is popular among celebrities such as Jennifer Aniston (pictured arriving at a premiere for the Murder Mystery film in Los Angeles, June 2019 )

A fashionable time-limited diet, combined with high-intensity exercise, could help women lose twice as much weight.

Time-restricted eating (TRE), where people have a short ‘window’ for eating, breakfast late and dinner early, is popular among celebrities such as Jennifer Aniston.

Equally trendy is high-intensity interval training (HIIT), where busy people exercise in short bursts.

Now a study has found that both together can help women lose about twice as much weight as TRE or HIIT on their own.

Time-restricted eating (TRE), where people have a short ‘window’ for dinner, breakfast late and dinner early, is popular among celebrities such as Jennifer Aniston (pictured arriving at a premiere for the Murder Mystery film in Los Angeles, June 2019 )

WHAT IS HIGH INTENSITY INTERVAL TRAINING?

HIIT describes any workout that involves short bursts of high-intensity exercise followed by a short low-intensity activity, repeated.

The medium exercise should be about 50% intensity. The number of repetitions and length of each depends on the exercise, but can be as few as three repetitions with only 20 seconds of intense exercise.

There is no specific formula for HIIT. A common method involves a 2:1 ratio of work to recovery time, for example, 30-40 seconds of hard sprinting interspersed with 15-20 seconds of jogging or walking, repeated until failure.

The entire HIIT session can last between four and 30 minutes, which means it is considered a good way to maximize a workout in a short amount of time.

Researchers recruited 131 overweight women, ages 19 to 45, and asked a quarter to do time-restricted eating, a quarter to do HIIT, and a quarter to do both, for a total of seven weeks.

The rest of the women – a control group of 33 – continued their usual diet and physical activity for seven weeks.

Compared to the control group, people on the time-restricted eating regimen lost 4.6 pounds (2.1 kg) in body weight.

Those who run or high-intensity interval training (HIIT) lost nearly four pounds (1.7 kg).

But those who did both together lost about twice as much, shedding nearly eight pounds (3.6 kg) on ​​average compared to the control group.

The researchers say eating for a shorter period each day means people reduce the calories they consume, but exercise is also important because it helps the body burn fat more efficiently.

Dr Trine Moholdt, senior author of the study from the Norwegian University of Science and Technology, said: ‘High-intensity exercise can be done quickly over a short period of time, so fits more easily into the day.

‘Time-restricted eating is simple because people just have to remember not to eat after a certain time, rather than turning away certain foods, counting calories or checking food labels.

‘Our findings suggest that both strategies together are a good way to lose weight and fat.’

Equally trendy is high-intensity interval training (HIIT), where busy people exercise in short bursts

Equally trendy is high-intensity interval training (HIIT), where busy people exercise in short bursts

What IS intermittent fasting?

Intermittent fasting involves alternating between days of fasting and days of normal eating.

Intermittent fasting diets generally fall into two categories – time-restricted eating, which reduces eating to 6-8 hours a day, also known as the 16:8 diet, and 5:2 intermittent fasting.

The 16:8 diet is a form of intermittent fasting, also known as Time Restricted Eating.

Followers of the eating plan fast for 16 hours a day, and eat whatever they want during the remaining eight hours – typically between 10am and 6pm.

This may be more tolerable than the well-known 5:2 diet – where followers limit their calories to 500-to-600 per day for two days a week and then eat as normal for the remaining five days.

In addition to weight loss, 16:8 intermittent fasting is believed to improve blood sugar control, boost brain function and help us live longer.

Many prefer to eat between noon and 8pm, as this means they only have to stay overnight and skip breakfast, but can still eat lunch and dinner, along with a few snacks.

When you do eat, it is best to choose healthy options such as fruits, vegetables and whole grains.

And drink water and non-sweet drinks.

Disadvantages of the fasting plan can be that people can eat too much during the hours, which leads to weight gain.

It can also lead to digestive problems over the long term, as well as hunger, fatigue and weakness.

The study, published in the journal Cell Metabolism, asked people who do time-restricted eating to consume all meals and snacks within a daily window of 10 hours.

The female volunteers had their breakfast more than an hour later than usual, on average, and typically followed the study’s recommendation to eat their last meal of the day before 8:00 p.m.

Experts say the human body clock means we process sugary foods better earlier in the day.

Indeed, people who did the time-restricted diet and high-intensity exercise had better long-term blood sugar control compared to the control group, which may help prevent type 2 diabetes.

But, importantly, the women who cannot eat and snack in the evening also cut their average food intake by the equivalent of 1,400 calories per week.

Women on the time-restricted diet lost 3.5 pounds (1.6 kg) of fat from their bodies, compared to the control group.

However, those on both the diet and the exercise program lost nearly twice as much fat, shedding nearly seven pounds (3.1 kg) compared to the control group.

Women doing HIIT burned an average of 800 calories per week, the researchers found.

The high-intensity exercise in the study consisted of three sessions of approximately 35 minutes per week.

Women walked or ran on a treadmill, or up a hill, at a speed and incline that made their hearts beat very fast and made them out of breath.

Those who did this HIIT in addition to the time-restricted diet had a significant reduction in dangerous fat around their organs, which is linked to a higher risk of heart disease and stroke, compared to the control group.

This reduction was half as high in those who only did the diet.

No difference was found in cholesterol levels or blood pressure among those doing HIIT and TRE, but the researchers say there could be stronger effects if people did the diet and exercise for longer than seven weeks, or were unhealthier to begin with .

Dr Moholdt said: ‘This was easy to stick to, with women managing the diet on six out of the seven days and managing the exercise.

‘They also got fitter from HIIT, which makes daily physical activity easier, so we recommend this type of program for people who want a relatively simple way to change diet and exercise habits and improve their health.’

WHAT SHOULD A BALANCED DIET LOOK LIKE?

Meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, preferably whole carbohydrates, according to the NHS

Meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, preferably whole carbohydrates, according to the NHS

• Eat at least 5 portions of a variety of fruits and vegetables every day. Count all fresh, frozen, dried and canned fruits and vegetables

• Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates, preferably whole grain

• 30 grams of fiber a day: This is the same as eating all of the following: 5 portions of fruit and vegetables, 2 whole wheat cereal biscuits, 2 thick slices of full bread and a large baked potato with the skin on

• Have some dairy or dairy alternatives (like soy drinks) opt for lower fat and lower sugar options

• Eat some beans, pulses, fish, eggs, meat and other proteins (including 2 portions of fish each week, one of which should be fat)

• Choose unsaturated oils and spreads and consume in small amounts

• Drink 6-8 cups/glasses of water a day

• Adults should have less than 6g of salt and 20g of saturated fat for women or 30g for men a day

Source: NHS Eatwell Guide

.

Leave a Comment

Your email address will not be published. Required fields are marked *