Britons can torch fat by ditching common eating habit that 'leads to weight gain and disrupts the body's internal clock'

James Barr, a personal trainer at Fitness First, told GB News: "When trying to slim down, there is no actually no universally 'best' window to eat in, but some evidence suggests that certain eating patterns can be more effective for weight loss and metabolic health."

The expert advised sticking relatively close to a specific eating schedule every day.

The expert said: "Regardless of the specific window, maintaining a consistent eating schedule can help regulate appetite and improve digestion.

"Eating at irregular times can disrupt the body’s internal clock, leading to weight gain and metabolic issues."

"Starting and finishing eating within a specific time frame each day can support and aid in weight loss.

"The best eating window for slimming down depends on individual preferences, lifestyle, and how your body responds to different eating patterns. Please ensure you consult with a healthcare provider or a nutritionist before making drastic changes to your diet."

James also told slimmers to focus on "nutrient timing". He said: "Beyond just the timing of meals, focusing on nutrient timing can also be beneficial.

"Consuming a balanced breakfast with protein, healthy fats, and complex carbohydrates can help control hunger and prevent overeating later in the day. Eating smaller, more frequent meals can also help stabilize blood sugar levels and prevent overeating."

The expert shared two eating patterns that may help slimmers with their weight loss goals: Intermittent Fasting and Early Time-Restricted Feeding.

Intermittent Fasting (IF)

James said: "This eating pattern involves cycling between periods of eating and fasting. Popular IF methods include the 16/8 method (16 hours of fasting with an eight-hour eating window), and the 5:2 method (normal eating five days a week, with reduced calorie intake on two non-consecutive days).

"Studies have shown that IF can help with weight loss, improve metabolic health, and reduce the risk of chronic diseases."

Early Time-Restricted Feeding (eTRF)

The expert explained: "This is a form of IF where the eating window is earlier in the day, typically finishing meals by mid-afternoon.

"Some research suggests that eTRF aligns better with the body’s circadian rhythms, potentially leading to improved insulin sensitivity, better blood sugar control, and enhanced weight loss compared to eating later in the day."

Personal trainer's top tips for developing a weight-loss-friendly eating pattern

1. Choose an Eating Window

James explained that common eating windows include eight hours (e.g.10 am to 6 pm) or 10 hours (e.g. 8 am to 6 pm). He advised slimmers to "start with a window that feels manageable and gradually adjust as needed".

2. Consistency

James advised: "Aim to eat within the same timeframe every day. Consistency helps regulate your body’s internal clock and improves metabolic efficiency."

3. Focus on Nutrient Quality

The expert reminded slimmers not to forget the content of their food. He said: "While the timing of your meals is important, the quality of the food you consume is equally crucial.

"Opt for a balanced diet rich in whole foods, lean proteins, healthy fats, and complex carbohydrates."

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4. Avoid Late-Night Eating

James recommends finishing your last meal at least two to three hours before bedtime, as "late-night eating can disrupt sleep and negatively impact weight loss efforts".

5. Stay Hydrated

Those wanting to torch fat should drink plenty of water throughout the day. The personal trainer said: "Hydration is essential for overall health and can help control hunger."

The benefits of time-restricted eating for weight loss are plenty. James explained: "By limiting the hours during which you eat, you naturally reduce the window of time available for consuming calories. This can lead to an overall reduction in caloric intake, which is fundamental for weight loss.

"Fasting periods can also increase fat oxidation. When the body is not actively digesting food, it shifts to burning stored fat for energy, which can accelerate weight loss.

"Eating within a specific timeframe, particularly earlier in the day, can improve insulin sensitivity and help regulate blood sugar levels. Better insulin sensitivity can promote fat loss and reduce the risk of type 2 diabetes."

Of course, what you decide to eat is as crucial as when you decide to eat it. The expert advised: "The timing of eating is important, but so is the total caloric intake and the quality of the food consumed.

"A diet rich in whole foods, lean proteins, healthy fats, and complex carbohydrates is essential for weight loss and overall health. Reducing the intake of processed foods, sugary snacks, and beverages is crucial."

Another way slimmers can lose fat effectively is by making healthy, mindful choices when it comes to snacking.

A doctor shared the seemingly healthy snack that "makes you pack on fat", claiming that it's one of the "worst" foods you can eat.