Latest news with #NadeejaWijayatunga
Time of India
07-05-2025
- Health
- Time of India
Is intermittent fasting good for weight loss? Experts weigh in
is the superstar amongst those who aim to lose weight. From 6/8, 5:2, alternate-day fasting, and 24-hour fasts, there are different kinds of fasts, depending on their potential effects. But whether this really helps with weight loss is still the calorie-burning question! A new study has looked into the potential benefits of intermittent fasting and suggests that it could offer even more. Tired of too many ads? go ad free now A study by the researchers from the University of Mississippi suggests that intermittent fasting paired with exercise increases over the activity alone. The study published in the found that when healthy adults pair an eight-hour eating window with regular exercise, they lose more fat, without sacrificing lean muscle, compared to exercise alone. 'We saw that this did lead to more fat loss and reduced body fat percentage over time when healthy adults were following both exercise with time-restricting eating, compared to those who were only exercising for at least 4 weeks. It is important to note ,' Nadeeja Wijayatunga, assistant professor of nutrition and hospitality management, said in a statement. Wijayatunga and co-author Michael Hays, a tactical dietitian and recent graduate of the university, conducted a systematic review and meta-analysis of 15 previous studies on the subject, spanning the past decade. Time-restricted eating is one of many diets included in the umbrella term intermittent fasting. 'People like time-restricted eating because they feel it's easier to adhere to because they don't have to think too much. It's all about time, not calorie-counting or watching out for certain foods,' she said. The popularity of has quickly risen, especially in the United States, with 12% of Americans having tried it, according to the 2023 International Food and Health Survey. However, the science surrounding time-restricted eating is still developing, Hays said. How to prevent muscle loss? 'For some people, this may be a good technique to help with body composition goals. Tired of too many ads? go ad free now It's just another tool, but more studies need to come out to really understand how this works in humans,' Hays added. Hays also noted that there was a slight difference between people who exercised while following a time-restricted diet and those who used exercise alone, but the two groups were already very healthy individuals. 'In most cases, these were healthy adults. They were already physically fit and already had exercise routines. When you already have athletic, lean people and you decrease their body fat percentage, that's significant,' Hays said. Though time-restricted diet is hailed for its weight loss effects, it has been criticized for possibly leading to a loss of lean mass, including all the muscles, organs, and other tissues that make up the human body. 'We need healthy muscles. Muscles are really important for the body and for your metabolism. If we lose muscle, it may impact our metabolic systems, and it just decreases mobility overall,' Wijayatunga said. This study found that when time-restricted eating is paired with exercise, it does not lead to a reduction in lean mass, even for those who lost body fat. 'That's why you want to couple diet with exercise. When you're losing weight, you never want to lose lean tissue. You want to lose fat,' Hays said. 'What I'd recommend is implementing healthy habits in a way that you, as an individual, can maintain, with guidance from a health care professional,' she added.
Time of India
24-04-2025
- Health
- Time of India
Want to burn fat without losing muscle? THIS diet hack will help you do so
Fitness is one of the key ingredients of a healthier and longer life. It's no secret that fitness, packed with a proper diet and mindfulness, can boost longevity and promote a healthier life as well. Now, although fitness is a science-backed aspect of healthy living, it has also become a trend nowadays. In fact, in order to keep up with the latest fitness regimes, many of us struggle to find the one routine that fits our requirements. Sometimes, we even end up signing for a workout regime that – rather than bettering our health – leaves us exhausted. However, no more of those mistakes when choosing a fitness routine. A recent research sheds light on how a particular fitness regime can elevate out health when backed by a proper diet routine. Read on to know more. What does the research say? Recent research from the University of Mississippi, published in the International Journal of Obesity , highlights the potential benefits of combining intermittent fasting with an exercise routine for enhanced fat loss. The study indicates that healthy adults who followed an eight-hour eating window while maintaining regular physical activity experienced greater body fat loss without sacrificing lean muscle mass when compared to those who engaged in exercise alone. Nadeeja Wijayatunga, an assistant professor in nutrition and hospitality management, emphasized the importance of preserving lean mass during weight loss . The study aimed to address the increasing interest in time-restricted eating, a form of intermittent fasting that limits eating to specific hours of the day. Researchers conducted a systematic review and meta-analysis, analyzing data from 15 studies completed over the last decade that examined the combination of time-restricted eating and exercise. What is intermittent fasting? Intermittent fasting is an eating pattern that alternates between periods of eating and fasting on a regular schedule. It focuses on when you eat, rather than what you eat, and doesn't require strict calorie counting or food restrictions within the eating window. Key aspects: Time-based eating: You only eat during a specific time frame each day and fast for the remaining hours. Variety of methods: There are different approaches, such as 16/8 (eating for 8 hours, fasting for 16), 5:2 (eating normally for 5 days, restricting calories for 2), or alternate-day fasting. Potential benefits: Intermittent fasting has been linked to potential benefits like weight loss, improved insulin sensitivity, and improved overall health, according to some studies and research publications. Not a strict diet: It's more of an eating pattern or schedule than a strict diet, allowing you to enjoy healthy foods during the eating window. Time-restricted eating has gained popularity in the United States, with reports indicating that 12% of Americans have tried this method as part of their weight loss efforts. According to Michael Hays, a tactical dietitian and co-author of the study, the science behind time-restricted eating is still evolving. For some individuals, this approach may serve as an effective tool for achieving body composition goals; however, further studies are necessary to deepen the understanding of its impact on humans. What are the findings? The results showed a slight difference in fat loss between those who combined exercise with time-restricted eating and those who exercised without dietary restrictions, particularly since both groups were already healthy and physically fit. Hays noted the significance of reducing body fat percentage in already athletic individuals, reinforcing the positive outcomes of the combined approach. Concerns surrounding potential loss of lean mass during time-restricted eating have been addressed in this study. Lean mass, which includes muscles and essential tissues, is vital for overall metabolism and mobility. Remarkably, the research found that participants who practiced time-restricted eating alongside exercise did not experience any reduction in lean mass, even as they lost body fat. While these findings are promising, Wijayatunga cautioned that additional research is needed to fully understand how time-restricted eating affects individuals who are not already active or fit. She recommends adopting healthy habits tailored to individual lifestyles, ideally under the guidance of a healthcare professional, to ensure sustainability and effectiveness in achieving health goals. Nutritious foods you can enjoy on the keto diet
