Combining HIIT with a 10-hour diet can help you lose TWICE the weight

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

Time-Restricted Eating (TRE), in which people have a short “window” for meals, late breakfasts and early dinners, is popular among celebrities like Jennifer Aniston.

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

Now, a study has shown that both together can help women lose about twice as much weight as TRE or HIIT alone.

Time-restricted eating (TRE), where people have a short “window” for meals, late breakfasts and early dinners, is popular among celebrities like Jennifer Aniston (photo arrived at a premiere for the Murder Mystery movie in Los Angeles, June 2019 )

WHAT IS HIGH INTENSITY INTERVAL TRAINING?

HIIT describes any workout that involves a short series of high-intensity exercises, followed by a short, low-intensity activity, repeatedly.

The average exercise should be about 50% intensity. The number of reps and length of each depends on the exercise, but can be as little as three reps with just 20 seconds of intense training.

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

The entire HIIT session can last anywhere from four to 30 minutes, meaning it’s considered a good way to maximize a workout in a short amount of time.

Researchers recruited 131 overweight women, ages 19 to 45, who asked a quarter to eat time-limited foods, 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 a time-restricted eating regimen lost 4.6 pounds (2.1 kg) of body weight.

Those who did intense walking or running (HIIT) lost nearly 1.7 kg.

But those who did both together lost about twice as much and lost nearly 3.6 kg on average compared to the control group.

The researchers say eating shorter meals each day means people reduce the calories they consume, but exercise is also important, as 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: ‘Intensive exercises can be done quickly in a short period of time, so they fit into the day more easily.

“Time-bound eating is easy because people just have to remember not to eat after a certain amount of time, rather than cutting out 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 train in short bursts

Equally trendy is high-intensity interval training (HIIT), where busy people train 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 feeding, which limits eating times to 6-8 hours per 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 in the remaining eight hours — usually between 10 a.m. and 6 p.m.

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

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

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

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

And drink water and unsweetened drinks.

Disadvantages of the fasting plan can be that people spend too much time eating, leading to weight gain.

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

The study, published in the journal Cell Metabolism, asked people who eat time-restricted foods to consume all meals and snacks within a 10-hour window.

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

Experts say the human body clock makes us process sugary foods better earlier in the day.

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

More importantly, the women who were unable to eat and snack late into the evening also reduced their average food intake by the equivalent of 1,400 calories per week.

Women on a time-restricted diet lost 1.6 kg of fat from their bodies compared to the control group.

However, those who followed both the diet and the exercise program lost almost twice as much fat and lost almost 3.1 kg compared to the control group.

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

The intensive exercise in the study consisted of three sessions of approximately 35 minutes per week.

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

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 with the control group.

This reduction was half as high in those on the diet alone.

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

dr. Moholdt said: ‘This was easy to maintain, with women maintaining the diet on six out of seven days and mastering the exercise.

“They also got fitter with HIIT, which made daily physical activity easier, so we recommend these types of programs for people who want to change their eating and exercise habits and improve their health in a relatively simple way.”

WHAT SHOULD A BALANCED DIET LOOK LIKE?

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

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

• Eat at least 5 servings of different fruits and vegetables every day. All fresh, frozen, dried and canned fruits and vegetables count

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

• 30 grams of fiber per day: This is equivalent to eating all of the following: 5 servings of fruits and vegetables, 2 whole-grain cereal biscuits, 2 thick slices of whole-wheat bread and large baked potato with skin

• Have some dairy or dairy alternatives (such as soy drinks) and choose options with less fat and less sugar

• Eat some beans, legumes, fish, eggs, meat and other proteins (including 2 servings of fish per week, one of which is fatty)

• Choose unsaturated oils and spreads and consume in small amounts

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

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

Source: NHS Eatwell Guide

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