Researchers at the Norwegian University of Science and Technology have demonstrated that pairing time-restricted eating with high-intensity interval training can markedly reduce fat stores around the abdominal organs in women. The findings, reported in the journal Cell Metabolism, contribute to a growing body of evidence that combining strategic meal timing with vigorous exercise can shift how the body stores and uses fat. In a study designed to mirror real-world choices, investigators followed a diverse group and tracked changes in visceral fat, metabolic markers, and overall body composition over a defined period, offering practical insights for individuals seeking meaningful health improvements. [Citation: Cell Metabolism study, NTNU, published data and outcomes.]
The trial recruited 131 women who were overweight or classified as obese. Participants were randomly assigned to three groups to isolate the effects of each intervention. One group followed a high-intensity interval training (HIIT) program alone, another combined HIIT with a time-restricted eating pattern, and a third group continued with their usual lifestyle and eating habits. The HIIT sessions were structured to be intense and efficient, with workouts lasting a moderate duration but elevating heart rate to high levels, ensuring a strong cardiovascular and metabolic stimulus. The time-restricted eating condition allowed participants to consume calories freely within a ten-hour window each day, while still maintaining their usual daily routines and activities outside training sessions. The comparison group provided a baseline against which to judge the impact of the dietary and exercise interventions. [Citation: Cell Metabolism study methodology and participant details.]
In the group that combined HIIT with a daily ten-hour eating window, participants trained approximately 35 minutes per session, three times per week, with the exercise intensity calibrated to keep heart rate near the upper end of the individual maximum. This combination yielded the most striking results: a pronounced reduction in visceral fat located around the abdominal organs, improved blood sugar regulation, and an increase in resting oxygen consumption, which reflects enhanced metabolic efficiency. Remarkably, this cohort also experienced about twice the amount of total weight loss compared with the other groups, indicating that timing meals in concert with robust exercise can amplify both fat loss and overall weight reduction, even when participants were free to choose the foods they consumed within the specified time window. The study’s data suggest that the synergy between meal timing and HIIT enhances fat mobilization and metabolic health beyond what HIIT alone can achieve. [Citation: Outcome measures include visceral fat, glycemic control, VO2 max proxy, and weight change.]
Visceral fat, the fat stored around internal organs, is a well-known contributor to systemic inflammation. Elevated visceral adiposity has been linked to higher risks of obesity-related diseases, including type 2 diabetes, cardiovascular disorders, certain cancers, and cognitive decline. The study’s findings underscore the potential for time-restricted eating combined with high-intensity exercise to not only reduce adipose burden in the abdomen but also to improve metabolic markers that relate to long-term health outcomes. While the benefits observed are significant, researchers emphasize that individual responses can vary and that sustainable adherence to both dietary timing and a structured HIIT program is key to realizing these health gains. [Citation: Visceral fat health risks and implications for chronic disease.]