Mixed
Combining time-restricted eating (8-hour window) with concurrent aerobic and resistance training significantly improves body weight, BMI, fat mass, and functional capacity in overweight/obese women compared to control or TRE-only groups, with no significant difference between early (4pm-8am) and late (12pm-8pm) eating windows.
To lose weight and improve fitness, combine an 8-hour eating window with 3 days per week of exercise (mix of cardio and weights). You can choose to eat early (e.g., 8am-4pm) or late (e.g., 12pm-8pm); both work equally well when you exercise. Ensure you eat enough calories (1200-1500 kcal) within that window and do not snack outside it. Consistency in both diet timing and exercise is key.
Significant reductions in body weight and body mass index were observed in the ETRE-PA and LTRE-PA groups compared to the CG and LTRE groups post-intervention (p < 0.0005)... These two latter groups achieved higher performances in the 6-min walking test, bench press, 30-s squat, crunch test, vertical jump... when compared to the LTRE and CG groups... with no significant differences between the ETRE-PA and LTRE-PA approaches.
Why this rating
Randomized controlled trial with four groups, adequate sample size (n=61), and statistically significant results, though limited to one demographic (overweight/obese women).
Source
Effectiveness of Early Versus Late Time-Restricted Eating Combined with Physical Activity in Overweight or Obese Women
Sarra Miladi et al. · Nutrients · 2025
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