A new study has identified two eating habits associated with maintaining a lower body mass index (BMI) over time: extending the overnight fasting period and eating breakfast early. The research, published in the International Journal of Behavioural Nutrition and Physical Activity, suggests that timing of meals may play a crucial role in weight management.
The study, led by the Barcelona Institute for Global Health (ISGlobal), analysed data from over 7,000 adults aged 40 to 65. Participants provided details on their height, weight, meal timing, lifestyle habits, and socioeconomic background through questionnaires in 2018. Follow-up assessments in 2023 involving more than 3,000 individuals revealed that earlier eating and longer fasting intervals were linked to lower BMI.
Luciana Pons-Muzzo, researcher at ISGlobal at the time of the study and now at IESE Business School, stated: “Our results, in line with other recent studies, suggest that extending the overnight fast could help maintain a healthy weight if accompanied by an early dinner and an early breakfast.” She added that eating earlier aligns with circadian rhythms, potentially improving calorie burning and appetite regulation.
However, the researchers cautioned that skipping breakfast, a form of intermittent fasting, showed no effect on body weight in a subgroup of men. Camille Lassale, ISGlobal researcher and senior co-author, noted: “Other intervention studies in participants with obesity have shown that this tactic is no more effective than reducing calorie intake in reducing body weight in the long term.”
The team emphasised that further research is needed before making definitive recommendations. The NHS advises that those concerned about their weight should consult their GP and aim for 150 minutes of activity per week.
