Energy balance

Time-restricted eating (TRE) with an 8-hour or shorter eating window significantly reduces body fat percentage, fat mass, lean mass, body mass, BMI, and waist circumference in adults with overweight and obesity compared to control groups.

If you are overweight or obese, try limiting your daily eating window to 8 hours or less (e.g., eating only between 12 PM and 8 PM). This approach has been shown to significantly reduce body fat, waist size, and overall weight compared to unrestricted eating. While you may lose some lean muscle mass, the overall health benefits for fat loss are significant. If you prefer a 10-12 hour window, you may not see the same level of fat loss.