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New Research Explores Popular Weight-Loss Methods and Their Effectiveness
With 1 in 8 people globally affected by obesity, finding effective weight-loss strategies is a pressing issue. Excess weight is linked to a higher risk of type 2 diabetes, heart disease, and certain cancers, prompting many to seek methods to manage weight, prevent gain, and improve overall health. While some choose to reduce calorie intake or focus on healthier foods, others explore strategies like intermittent fasting, eating fewer meals, or consuming more calories earlier in the day.
But does one approach stand out as the most effective for weight loss? New research sheds light on this question, analyzing three specific methods to determine if one offers better results. Here’s what the researchers found.
Comparing Three Weight-Loss Methods
The study looked at 29 clinical trials involving almost 2,500 participants, testing three weight-loss methods over a period of 12 weeks or more:
- Eating More Calories Earlier in the Day
- Eating Fewer Meals
- Intermittent Fasting (Time-Restricted Eating)
Surprisingly, all three approaches showed similar results, with participants losing between 1.4 and 1.8 kilograms on average. The findings suggest that individuals aiming to lose weight may choose whichever method best suits their lifestyle, as no single method outperformed the others.
Why Eating Earlier in the Day Might Help
Metabolism plays a significant role in weight loss, and it can be impacted by when we eat. Eating late, especially a heavy dinner or late-night snacks, tends to worsen metabolic function, making the body less efficient at managing blood sugar and fat storage. In contrast, consuming calories earlier in the day may improve these processes, which could support weight loss.
However, this approach might not work equally well for everyone. People with an evening chronotype—those who naturally stay up later—often struggle with weight loss, possibly due to genetic factors, higher hunger hormones, and dietary habits.
Is Eating Fewer Meals Better?
While the idea of skipping meals might seem counterproductive, research suggests it could support weight loss. In fact, eating three meals a day—breakfast, lunch, and dinner—may be better for weight loss than eating six smaller meals. Studies generally support that consuming fewer meals can lead to greater weight loss, and “front-loading” calories (eating more at breakfast and lunch) may help reduce hunger later in the day. More research is needed to understand whether eating two meals instead of three would enhance results.
The Potential of Intermittent Fasting
Intermittent fasting, especially time-restricted eating (eating all calories within a 6-10 hour period), has gained popularity in recent years. This method doesn’t involve calorie restriction but instead focuses on when you eat. Research indicates that many people who adopt this method consume about 200 fewer calories per day, which could contribute to gradual weight loss. However, the long-term effects in humans are still unclear, and studies are ongoing to understand whether the timing itself or the reduced calorie intake drives the weight-loss benefits.
What Approach Is Best for You?
In the end, the research suggests no single “best” way to lose weight. Different strategies may work for different people based on lifestyle, biological factors, and preferences. Options to consider include:
- Eating in an 8-hour window.
- Focusing on a larger breakfast and lunch, with a lighter dinner.
- Sticking to three meals a day, instead of six.
Many of these eating patterns are still under study, and future research will likely clarify their long-term benefits and effectiveness.
In the meantime, focusing on the quality of food choices remains essential. Small, consistent changes can help prevent weight gain—on average, adults gain 0.4 to 0.7 kg per year. Choosing the method that feels most manageable is key to long-term success.
