Tingting Cui, Weibing Ye, Yubo Liu, Mallikarjuna Korivi, Yichao Sun
Journal: Journal of the International Society of Sports Nutrition 2025;22(1):2481127
PMID: 40108888
Weight loss as a result of dietary restriction or exercise may be impeded by adverse effects and resulting lack of motivation. This 8-week randomised control trial of 54 college students investigated how a 10-hour time restricted eating (TRE), which limits food intake to specific hours, combined with resistance training (RT), affects body composition and mood in young adults with overweight or obesity. Fifty-four college students participated in the trial, where some followed TRE alone, while others combined TRE with RT.
The results showed that both TRE and the combination with RT may have positive effects on body composition and mood profiles. Participants who engaged in these interventions reported improvements, indicating that structured eating and exercise could be beneficial for young adults facing weight challenges.
It was concluded that TRE is beneficial for fat loss without affecting mood. This study could be used by healthcare professionals to understand the potential benefits of a 10-hour TRE protocol and resistance training for improving body composition and mood in young adults with overweight or obesity.
None
TRE independently and combined with RT is effective for body weight, BMI, waist and hip circumference, diastolic BP and sleep.
RT is effective for fat mass loss with enhanced lean body mass. Combined with TRE, fat mass loss is enhanced while preserving lean body mass.
TRE and RT strategies do not affect mood profile adversely and have been shown to improve sleep quality.
Introduction
This study aimed to compare independent and combined effects of Time-restricted eating (TRE) and resistance training (RT) on body weight (BW), fat mass/fat free mass (FM/FFM), blood pressure (BP), heart rate (HR), mood profiles (DASS-21) and sleep quality (PSQI).
Methods
54 healthy, physically active students completed an 8-week RCT (mean age 20, BMI 26kg/m2). Randomised into control (n=13), TRE (n=16), RT (n=15), TRE and RT (n=14).
TRE and TRE+RT followed a 10-hour eating period between 8am-8pm.
RT and TRE+RT performed RT 3 times per week.
Results
There was
A significant (p < 0.01) decrease in BW (−2.6 ± 0.4 kg) and BMI (−1 ± 0.1 kg/m2) in TRE and similarly in TRE+ RT but not in RT.
A significant (p < 0.01) decrease in waist (−4.6 ± 0.7 cm; −4 ± 1 cm) and hip (−4.7 ± 0.6 cm, −4.6 ± 0.8 cm) circumference in TRE and TRE+RT respectively but no difference in waist-hip ratio.
RT independently and combined with TRE substantially decreased FM by 1.1 ± 0.5 and 3.2 ± 0.4 kg respectively but not in TRE. Fat-free mass was significantly (p < 0.01) decreased with TRE (−2.3 ± 0.6 kg), increased with RT (1.6 ± 0.3 kg), but unaffected in TRE+RT.
A significant (p < 0.05) decrease in diastolic BP in RT and TRE+RT but no difference in systolic BP or HR in any group.
No difference in mood in time or group interaction. PSQI improved significantly in RT (4.8 ± 2.9; p < 0.05) and tended to improve in TRE+RT (4.5 ± 1.9).
Conclusion
TRE+RT and TRE/RT independently reduced BW, BMI, FM, waist/hip circumference, diastolic BP and improved sleep. Combining TRE with RT prevented TRE-induced FFM loss. There appeared no negative mood effects in any group.
TRE and RT have reported beneficial effects on addressing overweight and obesity.
TRE and RT have reported beneficial effects on sleep quality with no adverse effects on mood.
TRE can be considered as an independent strategy for weight loss BMI, waist and hip circumference reductions.
RT can be considered as an independent strategy for fat loss and increased lean body mass but when used with TRE or when TRE is used independently these effects are not seen.
Choosing the most effective strategy depends on individual needs and practical preferences, so either TRE or RT independently or combined could be considered
Evaluating different eating windows and duration of TRE to evaluate compliance outcomes.
Evaluating different types of exercise such as endurance exercise to compare their effectiveness.
Considering other metrics for evaluation for example inflammatory, and a range of cardiometabolic markers.
Evaluating the effects of dietary composition, calorie content and other factors such as hydration.
BACKGROUND/OBJECTIVE
Dietary restriction or exercise regimens can promote weight loss or physical fitness among patients with obesity. However, intervention-associated adverse effects may impede patients' motivation to participate in dietary/exercise interventions. We examined the effects of time restricted eating (TRE) with or without resistance training (RT) on body composition, mood profile, and sleep quality in young college adults with overweight or obesity.
METHODS
Fifty-four young college students with overweight/obesity were randomized into control (CON), TRE, RT, and TRE plus RT (TRE+RT) trials. The TRE trials restricted to an eating window of 10-hour/day for 8-week. The RT trials performed supervised resistance exercise, while the control trial maintained a regular lifestyle. Changes in body composition variables, blood pressure, mood status, and sleep quality were measured before and after the intervention.
RESULTS
TRE intervention alone or in combination with RT significantly ( < 0.01) decreased body weight (>2 kg) and BMI (~1 kg/m) in adults with overweight/obesity. Both RT alone and combined with TRE substantially decreased fat mass by 1.1 ± 0.5 and 3.2 ± 0.4 kg, respectively. The decreased fat mass was greater in the combination trial than in the RT trial, whereas TRE alone had no effect. In contrast, fat-free mass was significantly ( < 0.01) decreased with TRE (-2.3 ± 06 kg), increased with RT (1.6 ± 0.3 kg), and was stably maintained with combination interventions. The reduced waist and hip circumferences in the TRE ( < 0.01) were similar to those in the TRE+RT trials, however, RT alone had no effect. Time and group interaction showed a large effect size (partial eta squared) for all body composition variables. In addition, RT with or without TRE notably decreased diastolic blood pressure (RT: -5.5 ± 1.9 mmHg, TRE+RT: -4.1 ± 1.5 mmHg, < 0.05). Mild anxiety levels at baseline in RT (4.8 ± 2.6) and TRE+RT (4.1 ± 3) trials were found to be normal at postintervention in TRE+RT (3.6 ± 1.7) but not in RT (5.6 ± 3.5). No depression or stress was recorded among the participants during the intervention. The reported poor sleep quality among participants at baseline was significantly improved with RT (4.8 ± 2.9; < 0.05), and tended to improve with TRE+RT interventions (4.5 ± 1.9).
CONCLUSIONS
10-hour TRE is beneficial for weight/fat loss without affecting mood status. However, TRE combined with RT might be more effective for weight/fat loss, maintaining muscle mass, and good quality of sleep among young adults with overweight or obesity.
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