A study published in the journal Cell Metabolism in October 2022 concluded that a high-intensity physical exercise routine (HIIT) contributes to slimming without the need to diet. However, all day eating should follow the intermittent fasting scheme, with meals distributed within a time window, but without restriction of macronutrients or calories.
To carry out the study, researchers at the Norwegian University of Science and Technology recruited 131 women aged between 19 and 45 who were overweight. All of them had the same height and weight, and the habit of exercising without dieting.
The participants were divided into four groups. Those on the first team were required to eat all meals of the day within a 10-hour window, with no calorie restriction, and not exercise. In the second group, women should practice high-intensity training three times a week, for 35 minutes, without food regulation. Another group was to perform HIIT training combined with calorie-free intermittent fasting. Finally, the last group was the control, who might eat and exercise without prerequisites.
fat reduction
After seven weeks of the experiment, the researchers observed that the women in the group that did HIIT together with time-controlled eating had a greater drop in blood sugar levels and improved oxygenation of the body. In addition, they had a superior reduction in fat across the body, an average drop of 3.6 kg.
The group of women who only restricted meal times lost an average of 2.1 kg. The participants who only trained, without controlling their diet, lost an average of 1.7 kg.
The scientists point out, in the published article, that although the consumption of calories is released in this mode of food controlled by time, people who follow the regime end up eating less spontaneously.
The researcher who led the study, Tine Moholdt, explains that several studies show the positive effects of intermittent fasting and HIIT, but individually, without joining the two methods. The intention of the experiment was to make the combination to analyze the effectiveness.
“Starting with intermittent fasting with no calorie limits and high-intensity interval training can be a good idea if you want to quickly improve your health and reduce your risk of disease,” concludes Tine.
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