It’s no secret that high-intensity interval training (HIIT) plays a big role when it comes to fitness weight loss. Timeless eating (TRE) is a very effective method. Well, listen up, because according to a a recent study published i Cell Metabolism, combining the two methods is a complete and total change. Do you want to burn twice as much visceral fat and lower the risk of developing a chronic condition? HITT exercises along with time limited food is a great combination for fat burningRecent research shows.
HIIT is generally golden, as you can burn 25% to 30% more calories compared to doing moderate intensity training (via AARP). TRE is also very popular; it’s about limiting the time of your meals each day within a specific time frame. By tweaking the timing of your eating patterns, food can be eaten earlier metabolize before you go to sleep, and there is less fat in storage to burn. TRE is also a great way to lose weight and improve your overall fitness. It makes perfect sense to combine these two amazing powers to create an aggressive plan for weight loss in overweight and obese people.
This recent study shows that pairing HITT and TRE can improve long-term glycemic control and help you burn twice as much visceral fat. Pretty enticing, right? Both TRE and HIIT are instrumental ways to improve cardiometabolic health in people who are overweight and at risk of developing serious illnesses. This research shows that combining these two approaches is more effective than doing one approach alone.
Trine Moholdt, senior author of the study and head of the Exercise, Cardimetabolic Health, and Reproduction Research Group at the Norwegian University of Science and Technology (NTNU), explains, “Isolated TRE and HIIT have received increased attention for being effective and feasible strategies . for populations at risk We wanted to compare the effects of the combination of TRE and HIIT with their isolated effects and determine whether TRE and HIIT would act synergistically to improve health in individuals at risk they have cardiometabolic disease. changing dietary and physical activity habits for individuals who want to rapidly improve their health and reduce their risk of disease.”
131 females were involved in the seven-week study. The participants were divided into four groups of 32 or 33 each for observation. They included an TRE group, a HIIT group, a TRE+HIIT combination group, and a control group. Everyone in the study was overweight or obese and may be at risk of cardio-metabolic diseases, including cardiovascular disease and type 2 diabetes. Body mass index, blood pressure, insulin, and blood glucose levels were checked before the study and before.
HIIT involved 35 minutes of exercise performed three times a week at 90% maximum heart rate. TRE restricted calorie consumption within a 10-hour window each day. Each exercise period was observed, and the participants recorded their first and last calories each day. The study showed that those participants who combined HIIT and TRE were able to visceral fat reduction and fat mass, up their cardiorespiratory fitness game, and boost their mid-term and long-term glycemic control. There were no statistically significant changes in appetite hormones, blood lipids, or vital signs after the introduction of any of the interventions compared to the control group.
It is noteworthy that there was a very high rate of adherence to the study, according to Kamilla La Haganes, the first author and Ph.D. student at NTNU. La Haganes explains, “High adherence rates are important. Adherence rates to general lifestyle recommendations are low, and our dietary strategies could function as an alternative.”
After the completion of the study, 18 participants in the control group must have been very impressed and decided to test one of the study’s interventions. “We recommend this type of program to people who want to have a relatively simple way to change their diet and exercise habits and improve their health,” explains Moholdt, adding, “It’s a less tedious and time-efficient method TRE is for weight loss compared to daily calorie counting, and HIIT is acceptable and safe for previously sedentary individuals and can be completed in 30 to 40 minutes.”
The research team plans to follow up with study participants two years after its completion. They want to find out whether the participants followed the intervention methods effectively, and to find out if a combined course of HIIT and TRE will be successful when performed at home, rather than in an observed study setting. A new study will include women and men. Haganes feels, “Together, these two new studies will tell us more about the long-term feasibility and also the possibility of implementation in a real-world setting.”
Alexa is the Deputy Mind + Body Editor of Eat This, Not That!, overseeing the M+B channel and delivering compelling fitness, wellness and self-care topics to readers. Read more about Alexa