It’s no secret that High Intensity Interval Training (HIIT) is a major player when it comes to Weight loss. Time-restricted eating (TRE) is also a very effective method. Well, listen, because according to a recent study Posted in cell metabolismThe combination of the two methods is a complete and absolute game changer. Want to burn twice as much visceral fat while reducing your risk of developing a chronic condition? HITT Workouts Besides time-restricted eating is a very nice combination for Burn fatRecent research shows.
HIIT is generally golden, as you burn 25% to 30% more calories compared to doing a moderate-intensity workout (via AARP). TRE has also become very popular; It’s all about timing your meals each day within a certain time frame. By adjusting the time of your eating patterns, the food consumed earlier can happen turns before bedThere is less fat in storage to burn. TRE is also a great way to lose weight and improve your overall health. It makes perfect sense to combine these two amazing powers to create a powerful weight loss plan for overweight and obese individuals.
This recent study reveals that pairing HITT and TRE can enhance long-term glycemic control and help you burn twice as much visceral fat. Pretty enticing, isn’t it? Both TRE and HIIT are useful ways to improve cardiovascular health in people who are overweight and at risk of serious disease. This research reveals that the combination of these two approaches is more effective than just one procedure alone.
Trine Moldt, senior study author and chair of the Exercise, Cardiovascular Health and Reproductive Research Group at Norwegian University of Science and Technology (NTNU), explains, “Isolated TRE and HIIT have both received increasing attention for being effective and feasible strategies for at-risk populations. We wanted to compare the effects of a combination of TRE and HIIT. With their isolated effects and determining whether TRE and HIIT would work synergistically in improving health in individuals at high risk of cardiovascular disease. This finding highlights the importance of changing dietary and physical activity habits for individuals who wish to rapidly improve their health and reduce disease risk.”
131 females participated in the seven-week study. Participants were divided into four groups of 32 or 33 in each control group. It included the TRE group, the HIIT group, the TRE + HIIT group, and the control group. Each person in the study was either overweight or obese and was at potential risk of cardiovascular disease, including cardiovascular disease and type 2 diabetes. Body mass index, blood pressure, insulin and blood sugar levels were checked before and after the study. .
HIIT guarantees 35 minutes of exercise performed three times each week with a maximum heart rate of 90%. TRE restricted calorie consumption to 10 hours each day. Each exercise period was observed, and participants recorded their first and last calories each day. The study revealed that those participants who combined HIIT and TRE were able to Reduce visceral fat and fat mass, enhance cardiorespiratory fitness, and enhance average long-term glycemic control. There were no statistically significant changes in appetite hormones, blood lipids, or vital signs after the introduction of any of the interventions when compared to the control group.
Interestingly, there was a very high rate of adherence to the study, according to Camila La Haganese, first author and PhD. Student at NTNU. “High adherence rates are important,” Laganis explains. “The adherence rates to general lifestyle recommendations are low, and our diet exercise strategies may serve as an alternative.”
After the study ended, 18 participants in the control group must have been severely affected and decided to test one of the study’s interventions. “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,” Mouldt explains, adding that “TRE is a less tedious and time-efficient way to lose weight compared to counting daily calories, HIIT is acceptable and safe for previously sedentary individuals and can be completed within 30 to 40 minutes.”
The research team plans to follow up with study participants two years after completion. They want to know whether participants effectively continued with the intervention methods, and to determine whether the combined HIIT and TRE course would be equally successful when conducted at home, rather than in the observed study environment. A new study will include women and men. Haganis feels that “these two new studies will tell us more about the long-term feasibility and also the possibility of implementation in a real environment.”
Alexa is the deputy editor of Mind + Body at Eat This, Not That!, and she oversees the M+B channel and introduces readers to fitness, wellness, and self-care topics. Read more about Alexa