A new study has identified two eating habits that may be associated with lower body weight. Research published in the International Journal of Behavioural Nutrition and Physical Activity suggests that extending the overnight fasting period and eating breakfast early could help maintain a healthy body mass index (BMI).
Study Details
Conducted by the Barcelona Institute for Global Health (ISGlobal), the study analyzed data from over 7,000 adults aged 40 to 65. In 2018, participants provided information on height, weight, meal timing, lifestyle habits, and socioeconomic background. By 2023, more than 3,000 participants returned for follow-up assessments, which revealed that earlier eating and longer fasting were linked to lower BMI.
Expert Insights
Luciana Pons-Muzzo, a researcher at ISGlobal during the study and now at IESE Business School, stated: "Our results, in line with other recent studies, suggest that extending the overnight fast could help maintain a healthy weight if accompanied by an early dinner and an early breakfast. We think this may be because eating earlier in the day is more in line with circadian rhythms and allows for better calorie burning and appetite regulation."
Camille Lassale, ISGlobal researcher and senior co-author, added: "There are different ways of practising intermittent fasting, and our study relates to overnight fasting. What we observed in a subgroup of men who skip breakfast is that this practice has no effect on body weight. Other intervention studies in participants with obesity have shown that this tactic is no more effective than reducing calorie intake."
Further Research Needed
The researchers acknowledged that more evidence is required before making recommendations. Pons-Muzzo noted: "It is too soon to draw definitive conclusions, so recommendations will have to wait for more robust evidence."
NHS Weight Loss Advice
For safe weight loss, the NHS recommends the following:
- Get active for 150 minutes a week, broken into shorter sessions.
- Aim for five portions of fruit or vegetables daily (80g per portion).
- Lose one to two pounds (0.5 to 1 kg) per week.
- Read food labels and choose products with more green color coding.
- Swap sugary drinks for water, adding lemon or lime for flavor.
- Reduce high-sugar and high-fat foods, such as sugary cereals.
- Share your weight loss plan with a trusted person for motivation.
- Avoid crash diets and do not skip meals.
- Do not stock unhealthy foods; opt for popcorn, fruit, or rice cakes.
- Do not finish your plate if full; save leftovers for the next day.
If you are concerned about your weight, consult your GP.
