Daijiworld Media Network - New Delhi

New Delhi, May 11: Intermittent fasting has long been a darling of the weight loss world — from 16:8 eating windows to 5:2 routines and 24-hour fasts, it promises results with minimal fuss. But does narrowing your eating hours truly burn more fat? A new study from the University of Mississippi says yes — especially when combined with regular exercise.

Published in the International Journal of Obesity, the study found that adults who followed an eight-hour time-restricted eating (TRE) schedule while exercising consistently lost more body fat and showed improved body composition compared to those who only exercised. Most importantly, they maintained lean muscle mass.

“We saw that this did lead to more fat loss and reduced body fat percentage over time,” said Dr. Nadeeja Wijayatunga, assistant professor of nutrition and one of the study’s lead authors. “Lean mass preservation is key when it comes to sustainable weight loss.”

Along with co-author Michael Hays, a tactical dietitian, the research team conducted a meta-analysis of 15 studies from the past ten years. Their analysis suggests that TRE may be a powerful addition to fitness routines — particularly for individuals seeking fat loss without muscle depletion.

According to Hays, TRE is appealing because it’s simple to follow. “People like it because they’re not counting calories or eliminating food groups — it’s just about eating within a time window.”

This simplicity is likely driving its growing popularity. According to the 2023 International Food and Health Survey, 12% of Americans have experimented with intermittent fasting.

However, the researchers caution that most participants in the reviewed studies were already healthy and active. “These were already fit individuals with exercise routines. To see a significant drop in body fat among this group is notable,” Hays explained.

A common criticism of intermittent fasting is that it may cause loss of lean mass — which includes muscle, organs, and other vital tissues. But this study found that when paired with exercise, time-restricted eating didn’t lead to muscle loss. That’s critical, as muscle mass supports metabolism and overall mobility.

“Muscles are essential for our health,” Wijayatunga emphasized. “Losing them can negatively impact metabolic function and long-term mobility.”
The researchers recommend approaching intermittent fasting as a flexible tool rather than a universal fix.

“For some, this may be an effective strategy for managing body composition,” Hays said. “But it’s just one tool. We need more studies to understand how it works in different populations.”

Their advice? Focus on sustainable, personalized habits with support from a healthcare professional.

Whether you're new to fitness or already hitting the gym, combining time-restricted eating with consistent exercise may offer a smart, science-backed path to fat loss — without sacrificing strength.