Two Simple Habits That Could Help You Maintain a Healthy Weight

Managing your weight isn’t just about what you eat, but also when you eat. New research has uncovered two key habits that may be linked to maintaining a healthy body weight over time: extending the overnight fasting period and having an early breakfast. These habits, according to a study published in the International Journal of Behavioral Nutrition and Physical Activity, are linked to a lower long-term Body Mass Index (BMI).

The research, led by the Barcelona Institute for Global Health (ISGlobal), sheds light on the relationship between meal timing and weight management. Let’s explore how these two habits could help you in your weight loss journey.

Key Findings: The Importance of Overnight Fasting and Early Breakfast

The study involved more than 7,000 volunteers aged 40 to 65, all part of the Genomes for Life cohort, a research project led by the Germans Trias i Pujol Research Institute (IGTP). Participants answered detailed questionnaires about their eating habits, including when they typically had their meals, along with information about their weight, lifestyle, and socioeconomic status.

Five years later, over 3,000 of these participants returned for follow-up, during which their BMI and eating habits were reassessed. The results showed that extending the period of overnight fasting essentially not eating for an extended period after dinner and having breakfast earlier in the day were associated with a lower BMI.

Why Timing Matters

Luciana Pons-Muzzo, one of the lead researchers, explained that eating earlier in the day aligns with the body’s natural circadian rhythms. These internal clocks regulate your sleep-wake cycles and influence how your body burns calories and manages hunger. Eating too late can disrupt these rhythms, potentially leading to poor calorie burning and weight gain.

By extending the overnight fasting period meaning, having dinner early and avoiding late-night snacks and having breakfast earlier, the body is better able to regulate its appetite and calorie use. This may help prevent overeating and encourage weight loss or weight maintenance.

Understanding Gender Differences in Weight and Eating Habits

Interestingly, the study also revealed some important gender differences in weight management and eating habits:

Women in the study generally had lower BMIs than men.
Women were more likely to follow a Mediterranean diet, consume less alcohol, and take on household responsibilities.
Men who fasted for long periods by skipping breakfast tended to have less healthy lifestyles, such as smoking more, drinking alcohol, and doing less physical activity.

One surprising finding was that a small group of men, who had their first meal after 2 PM and fasted for up to 17 hours, did not see any weight loss benefits. In fact, these men often led unhealthy lifestyles, which may have offset any potential benefits from intermittent fasting.

Does Intermittent Fasting Work?

Intermittent fasting has become a popular weight-loss strategy, but not all forms of fasting are equally effective. The type of fasting observed in this study involved overnight fasting, where participants would stop eating after dinner and not eat again until breakfast the next day.

Camille Lassale, a senior co-author of the study, mentioned that while some men in the study skipped breakfast as part of their fasting routine, this approach did not seem to help with weight loss. In fact, other studies have shown that intermittent fasting is not necessarily more effective than simply reducing calorie intake when it comes to long-term weight loss.

The Emerging Field of Chrononutrition

The study is part of an emerging field of research called “chrononutrition,” which looks at how the timing of meals affects your health. Chrononutrition considers not only what you eat but when and how often you eat.

Anna Palomar-Cros, another researcher involved in the study, explained that unusual meal patterns can conflict with the body’s circadian system. This system governs processes like sleep, digestion, and metabolism. When you eat at irregular times, it can disrupt these processes, making it harder for your body to manage calories and hunger.

In recent years, other studies have found similar results. Early dinner and early breakfast habits have been linked to a reduced risk of cardiovascular diseases and type 2 diabetes. Together, these findings highlight the potential health benefits of eating in sync with your body’s natural rhythms.

Practical Tips for Weight Management

To incorporate these findings into your daily routine, consider adopting these two key habits:

Extend your overnight fasting period: Try to avoid eating after dinner. The longer you fast overnight, the better your body will align with its circadian rhythm.
Eat breakfast early: Having an early breakfast can help kickstart your metabolism and regulate your appetite throughout the day.

Conclusion: Small Changes for Big Results

The study from ISGlobal offers new insights into the relationship between meal timing and body weight. By extending the overnight fasting period and having an early breakfast, you may be able to better manage your weight and support your overall health. While more research is needed, adopting these habits may be a simple and effective way to help maintain a healthy BMI.

References:

Pons-Muzzo, L., et al. “Sex-specific chrono-nutritional patterns and association with body weight in a general population in Spain (GCAT study).” International Journal of Behavioral Nutrition and Physical Activity, 12 September 2024. DOI: 10.1186/s12966-024-01639-x.