Home Health Don’t see the desired slimming effect with fasting? Scientists Find Simple Trick to Boost Diet’s Weight Loss Power

Don’t see the desired slimming effect with fasting? Scientists Find Simple Trick to Boost Diet’s Weight Loss Power

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Jennifer Aniston, Chris Pratt and Kourtney Kardashian are among the Hollywood celebrities who have jumped on this trend since it rose to fame in the early 2010s. But despite a slew of studies suggesting it works , experts remain divided over its effectiveness and possible long-term health impacts.

It’s a diet trend endorsed by everyone from Hollywood celebrities to Rishi Sunak, but fasting doesn’t work for everyone.

Now scientists say they have found a way to boost its effects: a specific type of exercise.

Combining high-intensity aerobic and resistance exercise with intermittent fasting could help you lose nearly 30 percent more weight, research suggests.

Obese women who followed the strict strategy for 12 weeks lost 25.6 pounds (11.6 kg) on ​​average.

For comparison, volunteers who were asked to simply follow a time-restricted diet, where all daily meals could only be consumed within an 8-hour period, lost 9 kg (19.8 pounds).

Jennifer Aniston, Chris Pratt and Kourtney Kardashian are among the Hollywood celebrities who have jumped on this trend since it rose to fame in the early 2010s. But despite a slew of studies suggesting it works , experts remain divided over its effectiveness and possible long-term health impacts.

Participants who only participated in the exercise regimen, which can include push-ups, burpees and squats, lost 5.4 kg (11.9 pounds).

A Tunisian academic behind the research said the results show that combining exercise with a diet has “the greatest benefits” for both weight loss and heart health.

Dr. Rami Maaloul, sports science expert at the University of Sfax, said: “We can highlight in this study that time-restricted eating is a good solution to combat obesity, easy to implement as it does not require people to limit their overall diet. Eat or count the total number of daily calories.

“Clearly, changing your diet or engaging in physical activity are effective weight loss strategies, but combining diet change with exercise has the greatest benefits for cardiometabolic health and weight loss.”

He added: “Future research on time-restricted eating should determine what type of exercise is most relevant to improving cardiometabolic health in women with obesity.”

HOW TO CALCULATE YOUR BODY MASS INDEX AND WHAT IT MEAN

Body mass index (BMI) is a measure of body fat based on your weight in relation to your height.

For children and young people aged 2 to 18, the BMI calculation takes into account age and sex, as well as height and weight.

Ethnicity can also affect the risk of some health conditions. For example, adults of Asian descent may be at higher risk of health problems with BMI levels below 25.

Standard formula:

BMI = (weight in pounds / (height in inches x height in inches)) x 703

Metric formula:

BMI = (weight in kilograms / (height in meters x height in meters))

Measurements:

Less than 18.5 years: insufficient weight

18.5 – 24.9: Healthy

25 – 29.9: Overweight

30 or more: obese

Jennifer Aniston, Chris Pratt and Kourtney Kardashian are among the Hollywood celebrities who have jumped on the fasting trend since it rose to fame in the early 2010s.

But despite a slew of studies suggesting it works, experts remain divided over its effectiveness and potential long-term health impacts.

Some argue that fasters usually end up consuming a relatively large amount of food in one sitting, meaning they don’t reduce their calories, a known way to combat excess weight.

They They warn that it may increase the risk of strokes, heart attacks or premature death.

The researchers analyzed data from 64 women, aged 32 years and with a BMI of 35, on average.

Twenty-four were assigned to the high-intensity functional training (HIFT) and time-restricted feeding group.

The other two groups consisted of 20 participants.

The training sessions, led by instructors, included eight sets of eight exercises. Each lasted between 45 and 55 minutes and volunteers participated three times a week.

Those who were asked to eat within an 8-hour period only ate between 8 am and 4 pm and did not need to reduce what they consumed.

The team then compared health markers between the participants, including waist circumference, blood pressure, and glucose, cholesterol, and lipid levels.

In addition to losing the most weight, the combined group also experienced the biggest drop in waist circumference, at 10.5cm.

In comparison, the intermittent fasting group alone saw a decrease of 6.7 cm and the HIFT group of 7.6 cm.

The reduction in total cholesterol and glucose levels was also greater among the combination group, with a drop of 1.5 mmol/L and 1.23 mmol/L respectively.

The time-restricted feeding group experienced a drop of 0.6 mmol/L and 0.96 mmol/L, while HIFT reported a drop of 0.7 mmol/L and 0.75 mmol/L.

According to the NHS, total cholesterol levels should be below 5 mmol/L.

Meanwhile, glucose should be between 4 and 7 mmol/L before meals and below 9 mmol/L when tested two hours after meals.

writing in the diary PLUS ONEThe researchers said: ‘Although in our study the time-restricted eating group did not impose restrictions on total calorie intake or macronutrient composition of foods, weight loss may be related in part to voluntary reduction of calorie intake.

“It has been reported that people who followed this diet often spontaneously reduced their energy intake, resulting in a slight loss of body weight.”

However, they also acknowledged that the study did not take into account variations in the menstrual cycle and the small sample size.

They also admitted that the dietary intake records submitted by the volunteerscan lead to inaccurate estimates of nutrient intake.”

KNOW YOUR FASTING

Registered sports nutritionist Rob Hobson explains the different types of fasting.

  • 16/8 Method: Fast for 16 hours each day and eat during an eight-hour period, for example between 8 a.m. and 4 p.m. or between 10 a.m. and 6 p.m.
  • Method 5:2: Created by Michael Mosely, followers eat normally for five days a week and reduce calorie intake to approximately 500 to 600 calories for two non-consecutive days.
  • Time-restricted feeding (TRE): This is similar to the 16/8 method but can vary in the length of the windows; for example, 14 hours of fasting and 10 hours of eating, or 20 hours of fasting and four hours of eating. Safety and sustainability depend on the length of the feeding period and ensuring nutritional needs are met.
  • 24 hour fasts: This involves going 24 hours without eating (known as a full-day fast) once or twice a week. While many can safely perform 24-hour fasts, they can be more challenging and not suitable for everyone.
  • Prolonged fasts: Fasting longer than 24 hours, up to 48 or 72 hours, should be done under medical supervision, especially for longer periods, due to the increased risk of nutrient deficiencies, electrolyte imbalances, and other health problems. Rishi Sunak fasts for 36 hours, from Sunday night to Tuesday morning each week.

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