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One in eight people worldwide suffers from obesity. Meanwhile, excess body fat increases the risk of developing type 2 diabetes, heart disease, and certain types of cancer. And that’s just the tip of the iceberg when it comes to health issues caused by extra weight.
Researchers from Bond University in Australia compared three popular weight loss methods. They aimed to find out which approach helps shed the most pounds:
- caloric redistribution – consuming more calories earlier in the day rather than later;
- reducing the number of meals;
- intermittent fasting.
Lead authors of the study, Hailey O’Neil and Loai Albarqouni, analyzed data from 29 clinical trials involving around 2,500 volunteers.
The team found that over 12 weeks, all three methods helped participants lose between 1.4 and 1.8 kilograms. In other words, the final results were not significantly different.
Therefore, according to the researchers, if someone truly wants to lose weight, they should choose the method that best fits their lifestyle and preferences.
Caloric Redistribution with a Focus on Breakfast
When metabolism isn’t functioning properly, the body becomes less sensitive to insulin. This can lead to weight gain, fatigue, and an increased likelihood of chronic diseases like diabetes.
Eating late in the day (a heavy dinner or late-night snacks) can impair metabolic function. This means the body becomes less efficient at converting food into energy, managing blood sugar levels, and regulating fat storage. Conversely, consuming the bulk of daily calories in the morning can enhance metabolism.
However, some people naturally have an evening chronotype, meaning they wake up and go to bed later. Individuals with this chronotype tend to be less successful at losing weight, regardless of the weight loss method, according to Science Alert.
Fewer Meals
In recent years, scientists have generally advised dieters to eat more frequently but in smaller portions. However, new research has shown that effective weight loss is supported by reducing calorie intake through fewer daily meals. The team claims that three meals a day is better than six, while avoiding snacks and sticking to traditional breakfast, lunch, and dinner.
What about those who skip breakfast? According to the researchers, this habit does not aid in weight loss. They assert that it’s better to eat more at breakfast and less at dinner.
Intermittent Fasting
This time-restricted eating means consuming all daily calories within a 6-10 hour window, ideally when a person is most active. The key to this weight loss strategy is not how much or what you eat, but when you eat.
Previous studies have shown that this eating style helps with weight loss and improves metabolism. However, it remains unclear whether the benefits of intermittent fasting are related to the timing itself or simply to the fact that people generally eat less.
Participants in the new study adhered to an eight-hour eating window each day and naturally consumed about 200 fewer calories.
So, What Should You Choose?
In the past, doctors viewed weight loss primarily as a result of consuming fewer calories. However, they often overlooked factors such as the distribution of calories throughout the day and meal frequency. Yet, these factors significantly impact metabolism, weight, and overall health.
According to the university team, there are no easy solutions for weight loss. But there is an opportunity to choose the method that works best for you: distributing daily food intake within an eight-hour window; consuming fewer calories, with most of them at breakfast and lunch; or opting for three meals instead of six.
The average adult gains between 0.4 to 0.7 kilograms each year. Improving diet quality is crucial for preventing this weight gain, just like the strategies mentioned above that can help combat excess pounds.
