A new study tested whether combining exercise with eating during specific times of day could help women with extra weight feel better and think clearer. Researchers divided 61 women into different groups: some ate during early hours with exercise, some ate during late hours with exercise, some ate during late hours without exercise, and a control group. After the study period, women who exercised and ate during early hours showed the biggest improvements in controlling their eating habits, thinking more clearly, and having healthier heart measurements. This suggests that when you exercise matters less than combining exercise with eating earlier in the day.

The Quick Take

  • What they studied: Whether combining exercise with eating at different times of day (early morning versus late evening) could improve how women with extra weight eat, think, and maintain heart health
  • Who participated: 61 women with overweight or obesity, averaging around 30 years old, divided into four equal groups trying different combinations of exercise and eating schedules
  • Key finding: Women who exercised and ate their meals during early hours showed significantly better improvements in eating habits, mental focus, and heart health compared to all other groups
  • What it means for you: If you’re looking to improve your eating habits and brain function, combining regular exercise with eating your meals earlier in the day may be more effective than exercising alone or eating later. However, this is one study, so talk with your doctor before making major changes.

The Research Details

This was a randomized controlled trial, which is one of the strongest types of research studies. Scientists randomly assigned 61 women into four different groups to test different combinations of exercise and eating schedules. One group exercised and ate during early hours (6am-2pm window), another exercised and ate during late hours (2pm-10pm window), a third group only ate during late hours without exercise, and the fourth group was a control group that didn’t follow any special program. All groups were followed for the same amount of time, and researchers measured their eating behaviors, thinking abilities, and heart health before and after the study period.

The researchers chose to study women with extra weight because this population often struggles with eating habits and heart health. They carefully measured things like how well people could focus their attention, how their heart was beating at rest, and how much oxygen their blood was carrying. They also used special questionnaires to understand eating behaviors and any disordered eating patterns.

This type of study design is valuable because randomly assigning people to groups helps reduce bias and makes it easier to see if the interventions actually caused the improvements, rather than other factors being responsible.

Understanding the best timing for eating and exercise is important because many people struggle with weight management and related health problems. This research helps answer a practical question: does it matter when you eat relative to when you exercise? By testing different combinations, researchers could see which approach works best, which helps people make informed decisions about their daily routines.

This study has several strengths: it used random assignment to groups, had a control group for comparison, and measured multiple health outcomes. However, the sample size of 61 women is relatively small, which means results should be confirmed in larger studies. The study was published in a peer-reviewed journal, meaning other scientists reviewed it before publication. One limitation is that we don’t know how long the benefits lasted after the study ended, or whether results would be the same for men or different age groups.

What the Results Show

The group that exercised and ate during early hours showed the strongest improvements across almost all measurements. Their eating disorder scores dropped significantly more than the other groups, meaning they had better control over their eating habits and fewer problematic eating patterns. This group also showed the best mental focus and attention—they performed better on thinking tests compared to all other groups.

When it came to heart health, the early-eating-plus-exercise group had the highest oxygen levels in their blood, which is a sign of good cardiovascular function. Both exercise groups (early and late eating times) showed lower resting heart rates compared to the late-eating-only group, meaning their hearts didn’t have to work as hard at rest—a sign of improved fitness.

Interestingly, both groups that exercised showed improvements in overall thinking ability compared to the non-exercising groups, suggesting that exercise itself provides brain benefits. However, the early-eating-plus-exercise combination produced the most dramatic improvements, suggesting that timing matters when you combine these two interventions.

The study found that exercise alone (without the early eating window) still provided benefits for heart health and thinking ability, but not as much as the combination approach. The late-eating-only group (without exercise) showed the least improvement across all measurements, suggesting that eating during late hours alone may not be enough to create meaningful health changes. The control group, which made no changes, showed minimal improvements, confirming that the interventions were responsible for the benefits seen in the other groups.

Previous research has shown that both exercise and time-restricted eating can individually improve health. This study builds on that knowledge by testing whether combining them works better than doing either one alone. The finding that early eating combined with exercise outperforms late eating with exercise is relatively new and suggests that the timing of meals relative to the body’s natural rhythms may be important. This aligns with emerging research on circadian rhythms (your body’s internal clock) and how they affect metabolism.

The study only included women, so we don’t know if these results apply to men. The sample size of 61 people is small, which means results need to be confirmed in larger studies before making broad recommendations. We don’t know how long the study lasted or how long the benefits persisted after it ended. The study didn’t measure actual weight loss, only eating behaviors and health markers. Additionally, we don’t know if participants stuck to the programs equally well, which could affect results. Finally, the study didn’t account for other lifestyle factors like sleep quality or stress levels that might influence the outcomes.

The Bottom Line

If you have extra weight and want to improve your eating habits and heart health, combining regular exercise with eating your meals during earlier hours (roughly 6am-2pm) may be more effective than exercising alone or eating during late hours. However, this is based on one study with a small group of women, so consider this as promising evidence rather than definitive proof. Talk with your doctor or a registered dietitian before making major changes to your eating schedule or exercise routine, especially if you have any health conditions. (Confidence level: Moderate—promising findings that need confirmation in larger studies)

This research is most relevant for women with overweight or obesity who want to improve their eating habits and heart health. It may also interest people who struggle with disordered eating patterns or who want to optimize their mental focus. People with certain health conditions, shift workers, or those with specific medical needs should consult healthcare providers before changing their eating schedules. This research may not apply equally to men, younger or older adults, or people at healthy weights.

Based on this study, improvements in eating behavior and mental focus appeared within the study period (though the exact duration wasn’t specified in the abstract). Heart rate improvements also showed up during the intervention. However, we don’t know if these benefits continue long-term or how quickly they appear. Most health changes typically take 4-8 weeks to become noticeable, so patience is important.

Want to Apply This Research?

  • Track your eating window daily (record start and end times of your eating period) and note your resting heart rate 2-3 times per week at the same time each morning. Also track your exercise sessions with duration and type. This creates a clear picture of whether you’re following the early eating window pattern and how your heart rate responds over time.
  • Set a specific eating window between 6am-2pm and schedule your exercise sessions either within or shortly after this window. Use app reminders to alert you when your eating window opens and closes. Log each meal and snack within the app to ensure you’re staying within the designated hours, and celebrate weekly milestones of consistent adherence.
  • Weekly: Review your eating window consistency and exercise completion. Monthly: Track changes in resting heart rate (measure first thing in the morning before getting out of bed). Every 3 months: Reassess how you feel mentally (focus, energy, mood) and your eating satisfaction. Consider taking progress photos or measurements if weight tracking is a goal. Share data with your healthcare provider during regular check-ups.

This research suggests potential benefits of combining early-time eating windows with exercise for women with excess weight, but it is based on a single study with a small sample size. These findings should not replace professional medical advice. Before making significant changes to your eating schedule or exercise routine, especially if you have existing health conditions, take medications, or have a history of eating disorders, consult with your doctor or registered dietitian. This study was conducted in women and may not apply equally to men or other populations. Results from one study need confirmation through larger, longer-term research before being considered definitive medical guidance.