Namely, two specific dietary habits could be linked to lower body weight, according to a new study. Research has shown that adhering to this routine could help you maintain a healthy weight.
The study, published in the International Journal of Behavioral Nutrition and Physical Activity, found that two habits are associated with a lower body mass index (BMI) over time. These include extending the overnight fasting period and eating an early breakfast.
As part of the study, a team from the Barcelona Institute for Global Health (ISGlobal) analyzed data from over 7,000 adults aged between 40 and 65.
In 2018, they provided information via questionnaires about their height, weight, meal times, lifestyle habits, and socioeconomic background.
In 2023, more than 3,000 of these participants returned for follow-up assessments. Using this data, it was determined that earlier eating and longer fasting were linked to a lower body mass index (BMI).
"Our results, consistent with other recent studies, suggest that extending the overnight fast may help maintain a healthy weight if accompanied by an early dinner and early breakfast. We think this could be because eating earlier in the day is more aligned with circadian rhythms and allows for better calorie burning and appetite regulation, which can help maintain a healthy weight," stated Luciana Pons-Muzzo, a researcher at ISGlobal at the time of the study.
Camille Lassale, an ISGlobal researcher and senior co-author of the study, added that there are various ways to practice what is known as intermittent fasting, and the study refers to one of them: overnight fasting.
"What we observed in a group of men who practice intermittent fasting by skipping 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 for long-term weight loss," she said.
However, they acknowledged that further research is needed. For safe weight loss, the National Health Service advises being active for 150 minutes per week, consuming five portions of fruit or vegetables daily, aiming for a loss of half to one kilogram per week, choosing healthier foods, replacing sugary drinks with water, and reducing intake of foods high in sugar and fat.