Losing weight: fasting, early breakfasts or eating less - which to choose?
Globally, one in eight people is obese. This is not just a number, but a real problem, as excess fat increases the risk of type 2 diabetes, heart disease and some cancers.
Changing your diet is a key step in fighting obesity and preventing weight gain. But which method should you choose: cut calories, change your diet, or rely on healthy foods?
A recent study compared three popular approaches to weight loss to find out which one is more effective:
- Early calorie intake - eating more in the first half of the day.
- Reducing the number of meals - fewer snacks, more main meals.
- Interval fasting - limiting the timing of meals.
Analysing data from 29 clinical trials involving almost 2,500 people, scientists found that over 12 weeks, all three methods resulted in similar weight loss: between 1.4 and 1.8kg.
Early birds versus owls
Our metabolism loves a regime. When we eat late at night, our bodies are worse at processing food, which can lead to weight gain and an increased risk of chronic disease. On the other hand, consuming more calories in the morning improves metabolism. But if you're a natural "owl," getting up early to eat isn't your thing, and that can make it harder to do.
Three meals or six?
Some people believe that frequent snacking helps you lose weight, but studies show otherwise. Eating fewer meals is a better choice. Avoiding snacking and sticking to a breakfast-lunch-dinner routine may be more effective for weight loss.
Interval fasting: eating by the hour
Interval fasting is not about what to eat, but when to eat. Limiting your food intake to 6-10 hours a day can help your body better manage calories. While evidence of benefits for people is still scant, early results are encouraging.
Bottom line: choose what works for you
There is no one-size-fits-all recipe for weight loss. The key is to choose a method that fits into your lifestyle. Want to eat within an eight-hour window? Please. Prefer a heavy breakfast and a light dinner? That's also an option. The main thing is to stick to your chosen path.
For the last time
The average adult gains between 400 and 700 grams per year. Improving the quality of your diet and choosing the right regimen can help you not only lose weight, but also prevent future weight gain. And who knows, maybe next year you'll surprise your friends with not only a new look, but also new habits!