Efficacy of time restricted eating and resistance training on body composition and mood profiles among young adults with overweight/obesity: a randomized controlled trial

Mar 20, 2025Journal of the International Society of Sports Nutrition

Effects of limited daily eating time and strength training on body fat and mood in young adults with overweight or obesity

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Abstract

(TRE) significantly decreased body weight by more than 2 kg in young adults with overweight or obesity.

TRE alone or with (RT) reduced body mass index (BMI) by approximately 1 kg/m.
decreased by 3.2 ± 0.4 kg when TRE was combined with RT, compared to 1.1 ± 0.5 kg with RT alone.
Fat-free mass decreased by 2.3 ± 0.6 kg with TRE, while RT increased fat-free mass by 1.6 ± 0.3 kg.
Both TRE and TRE+RT interventions led to similar reductions in waist and hip circumferences.
RT significantly lowered diastolic blood pressure by -5.5 ± 1.9 mmHg, while TRE+RT reduced it by -4.1 ± 1.5 mmHg.
Mild anxiety levels normalized post-intervention in the TRE+RT group but not in the RT group.

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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 (TRE) with or without (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 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). p p p p p2

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.

Key numbers

−2.6 ± 0.4 kg

Weight Loss

Weight change after 8 weeks of .

−3.2 ± 0.4 kg

Reduction

change in + group.

−5.5 ± 1.9 mmHg

Diastolic Blood Pressure Decrease

Change in diastolic blood pressure after .

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Efficacy of time restricted eating and resistance training on body composition and mood profiles among young adults with overweight/obesity: a randomized controlled trial

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