The Small Change That Doubles Weight Loss

The Small Change That Doubles Weight Loss post image

People in the study could eat
what they liked and did no additional exercise.
Small changes to mealtimes can
double weight loss, new research finds.
The weight loss was achieved
by delaying breakfast for just 90 minutes and eating dinner 90 minutes early.
People in the study were free
to eat what they liked — within this window — and they made no other changes to
their lifestyles.
The study was 10 weeks long,
but almost half said they would consider maintain the new mealtimes in the
The study split people into
two groups: one ate their meals at normal times and the other delayed breakfast
by 90 minutes and ate their dinners 90 minutes earlier.
The results showed that
changing mealtimes doubled the loss in body fat.
Because of the change in
mealtimes, people ate less.
They probably had lower
appetites, reduced opportunity to eat and snacked less in the evening.
Although it worked for some
people, more than half reported that the new mealtimes were not compatible with
their family or social life.
However, the study does show
the dramatic effect of relatively small changes to mealtimes.
Jonathan Johnston, study co-author, said:
“Although this study is small,
it has provided us with invaluable insight into how slight alterations to our
meal times can have benefits to our bodies. Reduction in body fat lessens our
chances of developing obesity and related diseases, so is vital in improving
our overall health. However, as we have seen with these participants, fasting
diets are difficult to follow and may not always be compatible with family and
social life. We therefore need to make sure they are flexible and conducive to
real life, as the potential benefits of such diets are clear to see. We are now
going to use these preliminary findings to design larger, more comprehensive
studies of time-restricted feeding.”
The study was published in the
Journal of Nutritional Science (Antoni et al., 2018).
Kayode Ojo
Kayode Emmanuel Ojo is the Co-Founder and Managing Director at SHEFFA Limited. He is presently studying Computer Science at the National Open University, Victoria Island, Lagos.