A recent small study asked the question “Is early time-restricted eating (TRE) more effective than eating over a period of 12 or more hours for losing weight and body fat?” In a randomized clinical weight-loss trial involving 90 adults with obesity, early time-restricted eating was more effective for losing weight (down 14 pounds on average over 14 weeks) than a calorie-restricted diet with eating over a window of 12 or more hours (down 9 pounds). Both groups received the same weight-loss counseling. The study used an 8-hour eating window from 7 AM to 3 PM. I am using a 6-hour window from 12 PM to 6 PM.

After completing the study, 41% of the TRE group wanted to continue the diet versus just 7% in the control group that was on a standard calorie-restricted diet. In addition, TRE participants adhered 6.0 days per week on average during the study. This echoes my finding that a time-restricted eating schedule is fairly easy to adhere to.

The study also found that TRE was more effective in lowering diastolic blood pressure. The effects were clinically significant and on par with those of the DASH (Dietary Approaches to Stop Hypertension) diet and endurance exercise. They also found that TRE improves mood by decreasing fatigue and feelings of depression-dejection and increasing vigor.

I can’t believe it’s been two months already. Intermittent fasting has become a normal part of my life now. Initial difficulties getting through the morning without eating are largely behind me. The urge to snack after dinner has also mostly dissipated. In my second month, I lost an additional 2 pounds, which is less than the 5 pounds I lost in the first month, but still on the right track. I have hit my initial target weight of 165 pounds and feel like I am on my way to an ideal weight. I have also not made a conscious effort to change how much or what I eat—just when I eat. But I think this has led me to naturally eat less and reduce snacking. So far, I would recommend that anyone try it out for themselves.