Simply changing your eating schedule like taking the last meal of the day by the mid-afternoon can help burn fat and lose weight, suggests new research.
The study that tested early time-restricted feeding (eTRF) on humans found that this meal-timing strategy reduced swings in hunger and altered fat and carbohydrate burning patterns, which may help with losing weight.
With eTRF, people eat their last meal by the mid-afternoon and do not eat again until breakfast the next morning.
During the current study, Peterson and her colleagues followed a small group of men and women with excess weight over four days of eating between 8 am and 2 pm, and four days of eating between 8 am and 8 pm.
Researchers then tested the impact of the meal timing strategy on calories burned, fat burned and appetite.
Participants tried both eating schedules, ate the same number of calories both times and completed all testing under supervision.
Researchers found that it reduced daily hunger swings and increased fat burning during several hours at night.
It also improved metabolic flexibility, which is the body’s ability to switch between burning carbohydrates and burning fats.