Diet + exercise: Unlocking the body’s “duet” code 

Have you ever wondered why you sweat so much but get so little results? Or have you tried various diets but always rebound? Perhaps you need to re-examine your lifestyle, especially the combination of diet and exercise. Today, let’s talk about the “golden pair” of “time-restricted eating (TRE)” and exercise, and see how they can work together to create a healthy “duet”.

What is time-restricted eating?

Time-restricted eating, as the name suggests, is to limit eating time to a specific time period in a day, and fasting for the rest of the time. This is a variation of intermittent fasting (IF). Intermittent fasting is not about not eating at all, but about switching between eating and fasting periodically. Common intermittent fasting methods include:

Time-restricted eating (TRE): eating only within a fixed few hours each day, such as an 8-hour eating window and fasting for the remaining 16 hours. Alternate-day fasting: eating normally one day and strictly restricting energy the next. 5:2 fasting: eating normally 5 days a week and low-energy intake 2 days. Time-restricted eating + exercise = 1+1>2?

Time-restricted eating or exercise alone can bring health benefits, so what kind of “chemical reaction” will occur when they are “combined”? A study recently published in the International Journal of Obesity explored this issue in depth. The researchers conducted a meta-analysis of a large number of relevant literature to try to reveal the true impact of time-restricted eating combined with exercise on body composition.

The study included several high-quality randomized controlled trials that examined the changes in body composition (including weight, fat mass, fat-free mass, and body fat percentage) in healthy adults who exercised while undergoing time-restricted eating. The results showed that time-restricted eating combined with exercise was more effective in reducing fat mass and body fat percentage than exercise alone, with an average reduction of about 1.3 kg in fat mass and 1.3% in body fat percentage.

Why is a two-pronged approach more effective?

The reasons behind this may be related to the following aspects:

Synergistic effect: Time-restricted eating can help the body better utilize fat as an energy source, while exercise can further accelerate fat consumption. The two form a synergistic effect, thereby reducing fat more effectively. Hormone regulation: Both time-restricted eating and exercise can affect hormone levels in the body, such as growth hormone and insulin, which play an important role in fat metabolism and muscle maintenance. Biological clock synchronization: Our bodies have an internal biological clock that affects various physiological processes. Synchronizing diet and exercise with the biological clock may help optimize the body’s metabolic efficiency. It should be noted that:

Although the results are encouraging, we need to be reasonable. This study also has some limitations:

Short research period: Most studies have an intervention period of 4-8 weeks, and the long-term effects are not yet clear. Individual differences: Each person’s physical condition and lifestyle are different, and their response to time-restricted eating and exercise will also vary. Accuracy of dietary records: Some studies rely on participants’ self-reported dietary intake, which may be biased. Therefore, we cannot simply “apply” the research results to everyone. Before trying to combine time-restricted eating and exercise, it is best to consult a doctor or professional nutritionist for advice and develop a personalized plan based on your own situation.

How to incorporate time-restricted eating and exercise into your life?

Here are some practical suggestions:

Choose an eating window that suits you: Choose an eating window that is easy to stick to based on your living habits and work schedule. For example, you can choose to eat from 8 am to 4 pm and fast for the rest of the time. Arrange exercise time reasonably: Try to exercise within the eating window, so that you can better utilize energy and reduce the risk of muscle breakdown after exercise. Pay attention to a balanced diet: Even within the eating window, pay attention to a balanced diet to ensure adequate intake of protein, carbohydrates and healthy fats. Take it step by step: Don’t drastically change your eating and exercise habits all at once, so as to avoid physical discomfort. You can start with a shorter fasting time and a lighter exercise intensity, and gradually increase.

The combination of time-restricted eating and exercise provides us with a more effective and scientific way to manage our health. It is not a “magic pill” for quick weight loss, but a lifestyle that requires long-term adherence. By understanding the scientific principles behind it and making reasonable adjustments based on our own situation, we can better utilize this “golden partnership” and play the “beautiful movement” of healthy living.