Eating small, frequent meals throughout the day has long been touted as a weight loss strategy. But, a new study suggests that calorie restriction, rather than meal timing, may be more effective for achieving weight loss goals.
The study, published in the Journal of the American Heart Association, followed nearly 550 adults over a six-year period. Participants were asked to use a mobile app to record the times and approximate sizes of their meals, as well as their sleep patterns. Researchers then analyzed the data and found that people who ate a greater number of large or medium-sized meals were more likely to gain weight over the six-year follow-up period. On the other hand, those who ate smaller meals were more likely to lose weight.
But, here’s the catch: the time interval between the first meal and last meal of the day had no impact on weight change. This suggests that the size and frequency of meals, along with total calories consumed per day, have a bigger impact on weight change than the timing of meals.
This finding is particularly significant for those who try intermittent fasting for weight loss, especially at the beginning of the year. Intermittent fasting, which involves restricting eating to certain times of the day, has become a popular weight loss strategy in recent years. However, this study suggests that calorie restriction may be more effective for achieving weight loss goals.
But, what does this mean for those who want to lose weight? Well, it’s all about finding the right balance between calorie intake and calorie expenditure. Eating small, frequent meals throughout the day can be beneficial for weight loss, as it may help to keep calorie intake under control. However, it’s important to keep in mind that calorie restriction, not meal timing, is the key to weight loss.
This study also highlights the importance of considering the size and frequency of meals, not just the timing, when it comes to weight loss. Eating large or medium-sized meals throughout the day can lead to weight gain, while eating smaller meals can lead to weight loss. This suggests that portion control and mindful eating can play a significant role in weight loss efforts
Furthermore, it’s also important to note that weight loss is not the only benefit of calorie restriction. Calorie restriction has been shown to have positive effects on overall health, such as reducing the risk of chronic diseases, improving cardiovascular health, and promoting longevity.
In order to achieve weight loss success, it’s crucial to adopt a holistic approach that includes both calorie restriction and regular physical activity. Combining a calorie-controlled diet with regular exercise can help to burn calories, build muscle mass, and improve overall health.
In conclusion, this study suggests that calorie restriction, rather than meal timing, may be more effective for achieving weight loss goals. Eating small, frequent meals throughout the day can be beneficial for weight loss, but it’s important to focus on controlling calorie intake and finding the right balance between calorie intake and expenditure. Additionally, considering the size and frequency of meals, rather than just the timing, can play a significant role in weight loss efforts. It’s also important to adopt a holistic approach to weight loss that includes calorie restriction, regular physical activity, and overall health.