One in eight people worldwide has obesity. Excess body fat raises the risk of type 2 diabetes, heart disease, and certain cancers. And that’s just the tip of the iceberg when it comes to health problems tied to extra weight.
Researchers at Bond University in Australia compared three popular weight-loss methods to see which helps people lose the most weight:
- caloric redistribution – eating more calories earlier in the day instead of later;
- fewer meals each day;
- intermittent fasting.
The study’s lead authors, Hailey O’Neil and Loai Albarqouni, analyzed data from 29 clinical trials involving about 2,500 volunteers.
The team found that over 12 weeks, all three approaches helped participants lose between 1.4 and 1.8 kilograms (about 3.1–4.0 pounds). In other words, the final results were not significantly different.
So the team says: if you want to lose weight, pick the method that best fits your lifestyle and preferences.
Caloric Redistribution with a Focus on Breakfast
When metabolic function falters, the body becomes less sensitive to insulin. That can lead to weight gain, fatigue, and a higher risk of chronic diseases like diabetes.
Eating late in the day—a heavy dinner or late-night snacks—can impair metabolic function. The body becomes less efficient at converting food into energy, managing blood sugar, and regulating fat storage. By contrast, eating most of your calories in the morning can help boost metabolism.
Some people naturally have an evening chronotype, meaning they wake up and go to bed later. Individuals with this chronotype tend to have less success losing weight, regardless of the weight-loss method, Science Alert reported.
Fewer Meals
In recent years, experts often recommended eating more frequently in smaller portions. But newer research suggests effective weight loss can come from cutting the number of daily meals. The team says three meals a day are better than six: avoid snacks and stick to a traditional breakfast, lunch, and dinner.
What about skipping breakfast? The researchers found that skipping breakfast does not help with weight loss. It’s better to eat more at breakfast and less at dinner.
Intermittent Fasting
Intermittent fasting is time-restricted eating: consume all daily calories within a 6–10 hour window, ideally during your most active hours. The strategy hinges on when you eat, not necessarily on what or how much you eat.
Previous studies have shown this eating pattern can promote weight loss and improve metabolic markers. But it’s still unclear whether the benefits come from the timing itself or simply from eating fewer calories overall.
In the new study, participants followed an eight-hour eating window each day and naturally consumed about 200 fewer calories.
So, What Should You Choose?
Historically, clinicians framed weight loss mainly around eating fewer calories. They frequently overlooked factors like when you eat and how often you eat. Those factors, however, do affect metabolism, body weight, and overall health.
The university team says there are no easy answers. Choose the approach that fits you: time-restricted eating within an eight-hour window; eating fewer calories and concentrating them at breakfast and lunch; or sticking with three meals instead of six.
The average adult gains about 0.4 to 0.7 kilograms (roughly 0.9–1.5 pounds) each year. Improving diet quality is crucial to prevent that gradual gain, alongside the strategies outlined above that can help combat excess weight.
