Intermittent fasting, specifically time-restricted eating, continues to show promise for weight management — and new research suggests that even without strict meal timing, it can support long-term weight loss.
Presented at the 2025 European Congress on Obesity, the study involved 99 overweight and obese adults in Spain, who followed different eating schedules for 12 weeks. Three groups adopted an 8-hour time-restricted eating window (early, late, or self-selected), while one followed a traditional 12-hour or longer eating period.
Results revealed that all time-restricted groups lost more weight and reduced waist and hip size compared to the habitual eating group. One year later, those in time-restricted groups maintained their weight loss, while the habitual group regained weight and abdominal fat.
Dr. Alba Camacho-Cardenosa, the study’s lead author, said the findings demonstrate how simply limiting eating time — regardless of when it occurs — helps reduce calorie intake and supports sustainable weight loss.
Experts like Dr. Mir Ali and dietitian Monique Richard emphasized that while intermittent fasting isn’t a one-size-fits-all solution, it can be an effective tool when paired with personalized nutrition and intentional eating habits.
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