Want to burn fat without losing muscle? THIS diet hack will help you do so

Fitness is one of the key ingredients of a healthier and longer life. It’s no secret that fitness, packed with a proper diet and mindfulness, can boost longevity and promote a healthier life as well. Now, although fitness is a science-backed aspect of healthy living, it has also become a trend nowadays. In fact, in order to keep up with the latest fitness regimes, many of us struggle to find the one routine that fits our requirements. Sometimes, we even end up signing for a workout regime that – rather than bettering our health – leaves us exhausted.


However, no more of those mistakes when choosing a fitness routine.


A recent research sheds light on how a particular fitness regime can elevate out health when backed by a proper diet routine.


Read on to know more.


What does the research say?

Recent research from the University of Mississippi, published in the International Journal of Obesity, highlights the potential benefits of combining intermittent fasting with an exercise routine for enhanced fat loss.


The study indicates that healthy adults who followed an eight-hour eating window while maintaining regular physical activity experienced greater body fat loss without sacrificing lean muscle mass when compared to those who engaged in exercise alone.

Nadeeja Wijayatunga, an assistant professor in nutrition and hospitality management, emphasized the importance of preserving lean mass during weight loss . The study aimed to address the increasing interest in time-restricted eating , a form of intermittent fasting that limits eating to specific hours of the day. Researchers conducted a systematic review and meta-analysis, analyzing data from 15 studies completed over the last decade that examined the combination of time-restricted eating and exercise.


What is intermittent fasting?

Intermittent fasting is an eating pattern that alternates between periods of eating and fasting on a regular schedule. It focuses on when you eat, rather than what you eat, and doesn't require strict calorie counting or food restrictions within the eating window.


Key aspects:

Time-based eating: You only eat during a specific time frame each day and fast for the remaining hours.

Variety of methods: There are different approaches, such as 16/8 (eating for 8 hours, fasting for 16), 5:2 (eating normally for 5 days, restricting calories for 2), or alternate-day fasting.

Potential benefits: Intermittent fasting has been linked to potential benefits like weight loss, improved insulin sensitivity, and improved overall health, according to some studies and research publications.

Not a strict diet: It's more of an eating pattern or schedule than a strict diet, allowing you to enjoy healthy foods during the eating window.


Time-restricted eating has gained popularity in the United States, with reports indicating that 12% of Americans have tried this method as part of their weight loss efforts. According to Michael Hays, a tactical dietitian and co-author of the study, the science behind time-restricted eating is still evolving. For some individuals, this approach may serve as an effective tool for achieving body composition goals; however, further studies are necessary to deepen the understanding of its impact on humans.


What are the findings?

The results showed a slight difference in fat loss between those who combined exercise with time-restricted eating and those who exercised without dietary restrictions, particularly since both groups were already healthy and physically fit. Hays noted the significance of reducing body fat percentage in already athletic individuals, reinforcing the positive outcomes of the combined approach.


Concerns surrounding potential loss of lean mass during time-restricted eating have been addressed in this study. Lean mass, which includes muscles and essential tissues, is vital for overall metabolism and mobility. Remarkably, the research found that participants who practiced time-restricted eating alongside exercise did not experience any reduction in lean mass, even as they lost body fat.


While these findings are promising, Wijayatunga cautioned that additional research is needed to fully understand how time-restricted eating affects individuals who are not already active or fit. She recommends adopting healthy habits tailored to individual lifestyles, ideally under the guidance of a healthcare professional, to ensure sustainability and effectiveness in achieving health goals.