Extended 8-Hour Time-Restricted Eating May Support Long-Term Weight Loss, Study Shows

Time-restricted eating, a form of intermittent fasting, appears to be effective for sustained weight loss regardless of the specific time window during the day. A recent study presented at the European Congress on Obesity (ECO) 2025 suggests that limiting eating to an 8-hour window can help maintain weight loss over the long term.

Study Overview

Researchers recruited 99 overweight or obese participants from Spain, with an average age of 49. They were divided into four groups:

• Habitual eating window of 12 or more hours
• Early time-restricted eating (starting before 10:00 am)
• Late time-restricted eating (starting after 1:00 pm)
• Self-selected 8-hour window

Over 12 weeks, all groups that adopted time-restricted eating lost more weight compared to the control group, with the most significant results in the early eating window group. Participants also experienced reductions in waist and hip measurements.

Long-Term Impact

After 12 months, those in the habitual eating group regained weight, while the time-restricted groups maintained their weight loss, demonstrating the sustainability of this approach. The study indicates that the timing of the eating window does not significantly influence long-term weight management.

Expert Insights

Dr. Alba Camacho-Cardenosa, the lead researcher, emphasized that time-restricted eating is a practical long-term strategy that can help people naturally reduce calorie intake and sustain weight loss. Experts like Dr. Mir Ali highlight that the crucial factor is limiting eating duration, not necessarily the time of day.

Practical Tips

Nutritionists recommend assessing personal schedules and nutritional needs to implement an 8-hour eating window effectively. Mindful eating practices, such as chewing thoroughly and choosing nutrient-dense foods, support the benefits of time-restricted eating.

Future Directions

Further research is needed to explore how combining time-restricted eating with physical activity or different diet types affects overall health and weight management. Personalization of eating windows may enhance effectiveness for diverse populations.

"Time-restricted eating can be a sustainable strategy for weight maintenance, helping to address one of the biggest challenges in obesity management." — Dr. Alba Camacho-Cardenosa