Combining HIIT and the 10-Hour Diet Helps You Lose Weight Twice

A modern time-restricted diet, along with high-intensity exercise, can help women lose twice the weight.

Time-restricted eating (TRE), where people have a short “window” for meals, have breakfast late and dinner early, is popular with celebrities like Jennifer Aniston.

Also common is high-intensity interval training (HIIT), in which busy people exercise in short intervals.

A study has now found that both together may help women lose about twice as much weight as either TRE or HIIT alone.

Time Restricted Eating (TRE), where people have a short 'window' to meals, have late breakfast and dinner early, is popular with celebrities like Jennifer Aniston (pictured arriving at the Murder Mystery premiere in Los Angeles, June 2019)

Time Restricted Eating (TRE), where people have a short ‘window’ to meals, have late breakfast and dinner early, is popular with celebrities like Jennifer Aniston (pictured arriving at the Murder Mystery premiere in Los Angeles, June 2019)

What is high intensity interval training?

HIIT describes any exercise that includes a short burst of high-intensity exercise followed by a short, low-intensity activity, repeatedly.

The intensity of the average exercise should be around 50%. The number and length of repetitions depends on the exercise, but may be as little as three with only 20 seconds of intense exercise.

There is no set formula for HIIT. A popular method involves a 2:1 ratio of work to recovery periods, for example, 30-40 seconds of strenuous jogging alternating with 15-20 seconds of jogging or walking, repeating to failure.

An entire HIIT session can take anywhere between four and 30 minutes, which means it’s a good way to get the most out of your workout in a short amount of time.

The researchers recruited 131 obese women, ages 19 to 45, and asked a quarter to do time-restricted eating, a quarter to do HIIT, and a quarter to do both, for seven weeks in total.

The rest of the women – a control group of 33 women – continued their usual diet and physical activity for seven weeks.

Compared to the control group, people following the time-restricted eating regimen lost 4.6 pounds (2.1 kg) of body weight.

Those who did high-intensity walking or running (HIIT) lost nearly four pounds (1.7 kg).

But those who did both together lost twice as much, losing nearly eight pounds (3.6 kg) on ​​average, compared to the control group.

Researchers say eating shorter meals each day means people are cutting back on the calories they consume, but exercise is also important, as it helps the body burn fat more efficiently.

‘High-intensity exercise can be done quickly over a short period, so it fits into the day more easily,’ said Dr Trine Mooldt, senior author of the study from the Norwegian University of Science and Technology.

Time-restricted eating is simple, as people just have to remember not to eat after a certain time, rather than having to turn down certain foods, count calories, or check food labels.

Our findings suggest that both strategies together are a good way to lose weight and fat.

Also common is high-intensity interval training (HIIT), in which busy people exercise in short periods

Also common is high-intensity interval training (HIIT), in which busy people exercise in short periods

What is intermittent fasting?

Intermittent fasting involves alternating between fasting days and normally eating days.

Intermittent fasting diets generally fall into two categories – time-restricted feeding, which narrows eating times to 6-8 hours per day, also known as the 16:8 diet, and 5:2 intermittent fasting.

The 16:8 diet is a form of intermittent fasting, also known as time-restricted eating.

Followers of the eating plan fast for 16 hours a day, and eat whatever they want for the remaining eight hours — usually between 10 a.m. and 6 p.m.

This may be more likely than the well-known 5:2 diet – where followers limit their calories to 500 to 600 per day for two days a week and then eat as normal for the remaining five days.

In addition to weight loss, 16:8 intermittent fasting is believed to improve blood sugar control, boost brain function and help us live longer.

Many prefer to eat between noon and 8 pm because that means they only need to fast all night and skip breakfast, but they can still eat lunch and dinner, along with some snacks.

When you eat, it’s best to choose healthy options like fruits, vegetables, and whole grains.

Drink water and unsweetened beverages.

Disadvantages of the fasting plan may be that they overeat in the hours they can eat, which leads to weight gain.

It can also lead to long-term digestive issues, as well as hunger, fatigue, and weakness.

The study, published in the journal Cell Metabolism, asked time-restricted eaters to consume all meals and snacks within 10 hours per day.

The volunteers ate breakfast an hour later than usual, on average, and typically followed the study’s recommendation to eat their last meal of the day before 8 p.m.

Experts say the human body clock means we process sugary foods better earlier in the day.

In fact, people who followed a time-restricted diet and high-intensity exercise had better long-term blood sugar control than the control group, which may help prevent type 2 diabetes.

But more importantly, the women who were unable to eat and snack late in the evening also reduced their average food intake by 1,400 calories per week.

The women on the time-limited diet lost 3.5 pounds (1.6 kg) of body fat, compared to the control group.

However, those who followed both the diet and exercise program lost nearly twice as much fat, losing nearly seven pounds (3.1 kg) compared to the control group.

The researchers found that women who do HIIT exercises burn an average of 800 calories per week.

The high-intensity exercise in the study consisted of three sessions of about 35 minutes each week.

The women ran, walked on the treadmill, or climbed a hill with fast and gradient steps that made their heart beat so fast and they gasped.

Those who did this frequent interval training along with the time-restricted diet had a significant decrease in the dangerous fat around their organs, which is linked to an increased risk of heart disease and stroke, compared to the control group.

This reduction was half as high in those following the diet alone.

No difference was found in cholesterol levels, or blood pressure, between those who did HIIT and TRE, but the researchers say there could be stronger effects if people followed the diet and exercised for longer than seven weeks, or were worse off initially.

‘This was easy to stick with,’ said Dr. Mohlt, as the women administered the diet in six out of seven days, and the exercise administrated.

They’ve also gotten fitter than HIIT, which makes everyday physical activity easier, so we recommend this type of program for people who want a relatively simple way to change their diet and exercise habits and improve their health.

What should a balanced diet look like?

Meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally whole grains, according to the NHS.

Meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally whole grains, according to the NHS.

• Eat at least 5 servings of a variety of fruits and vegetables every day. All fresh, frozen, dried and canned fruits and vegetables count

• Layer meals on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally whole grains

• 30 grams of fiber per day: Like eating all of the following: 5 portions of fruit and vegetables, 2 whole-wheat crackers, 2 thick slices of whole-wheat bread, 1 large baked potato with the skin on

• Have some dairy or dairy alternatives (such as soy drinks) choose options that are lower in fat and lower in sugar

• Eat some beans, legumes, fish, eggs, meat and other proteins (including two servings of fish each week, one of which should be fatty)

• Choose unsaturated oils and fats and consume in small quantities

• Drink 6-8 glasses of water daily

• Adults should have less than 6g of salt and 20g of saturated fat for women or 30g for men per day

source: NHS Eatwell Guide

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