Researchers studied 90 adults trying to lose weight by testing whether eating only between 7 AM and 3 PM would help them stick to a schedule. They found that people were more likely to follow this eating pattern when they planned meals ahead, set phone reminders, and had support from friends or family. However, busy weekends and social events made it harder to stick with. Most people who tried the early eating window said they’d keep doing it after the study, but they’d adjust it to fit their real lives better. The study shows that helping people succeed with eating schedules means making plans personal and flexible.

The Quick Take

  • What they studied: What helps or hurts people’s ability to stick with eating only during an 8-hour window early in the day (7 AM to 3 PM) compared to eating during a normal 12+ hour window
  • Who participated: 71 adults with obesity (37 in the control group) who were trying to lose weight. They were split into two groups and followed their eating schedules for 14 weeks
  • Key finding: People were more successful sticking with the early eating window when they planned meals ahead, used phone reminders, and had family or friend support. Weekend schedules and social events were the biggest challenges
  • What it means for you: If you’re thinking about trying an eating schedule, planning ahead and getting support from people around you makes a big difference. However, this approach may not work for everyone, especially if you have unpredictable schedules or lots of social meals

The Research Details

Researchers recruited 90 adults who wanted to lose weight and randomly assigned them to two groups. One group ate only between 7 AM and 3 PM (an 8-hour window), while the other group followed their normal eating schedule with at least a 12-hour eating window. Both groups followed their schedules for 14 weeks. After the study ended, 71 people answered detailed questions about what made it easy or hard to stick with their assigned eating schedule. Researchers listened to these interviews and looked for common themes and patterns in what people said.

This type of study is called a ‘qualitative’ study, which means researchers focus on understanding people’s experiences and reasons rather than just measuring numbers. The researchers asked open-ended questions and let people explain in their own words what helped them or made things difficult. This approach helps researchers understand the ‘why’ behind people’s choices, not just whether they followed the schedule.

Understanding why people succeed or fail at eating schedules is just as important as knowing whether the schedule itself works. Many people can follow a new eating pattern for a short time, but most struggle to keep it going long-term. By learning what real people find helpful or challenging, researchers can design better programs that actually work in people’s everyday lives, not just in controlled studies

This study has both strengths and limitations. The strength is that researchers talked directly to people about their real experiences, which gives honest, detailed information. The limitation is that only 71 of the 90 people who started the study completed the interviews, so we’re missing some perspectives. Also, this study only looked at what people said helped or hurt them—it didn’t measure whether these factors actually predicted who would succeed. The study was also relatively short (14 weeks), so we don’t know if these same factors matter for people trying to stick with eating schedules for months or years

What the Results Show

The research identified four main things that helped people stick with the early eating window: (1) believing the eating schedule was good for their health, (2) planning meals in advance so they knew what to eat, (3) setting phone reminders to eat during the allowed times, and (4) having someone to hold them accountable—like a friend, family member, or study staff checking in on them.

Social situations were complicated. For some people, eating with family and friends helped them stick with the schedule because they had support. For others, social meals and events made it much harder because they felt pressure to eat outside their allowed window. Weekend schedules were particularly challenging because people’s routines changed, making it harder to remember to eat during the right times.

Most people in the early eating group (the 7 AM to 3 PM group) said they wanted to keep using this eating schedule after the study ended. However, they said they’d need to make changes to fit their real lives better. For example, some said they’d shift the eating window slightly later on weekends, or they’d be less strict about the exact times when they had social plans.

The study found that ‘break days’ where people didn’t follow the eating schedule were sometimes helpful and sometimes harmful, depending on the person. Some people felt that taking a break from the strict schedule helped them stick with it long-term because they didn’t feel trapped. Others found that break days made it harder to get back on track. The research also showed that people with unpredictable work schedules or family routines struggled more than people with consistent daily schedules. Family disruptions—like having to cook different meals for family members or feeling like the eating schedule interfered with family time—were significant barriers for some participants

Previous research has shown that people generally do well at following eating schedules in the short term. This study adds important new information by explaining why some people succeed and others don’t. It confirms that practical tools like reminders and meal planning help, which matches what researchers have found with other types of diets. However, this study highlights that social and family factors may be even more important than previously thought, and that one-size-fits-all approaches don’t work well for eating schedules

This study only included people who were already trying to lose weight and volunteered for the study, so the results may not apply to everyone. The study only lasted 14 weeks, which is relatively short, so we don’t know if the same factors help people stick with eating schedules for longer periods. The researchers only talked to people after the study ended, so they relied on people’s memories of what helped or hurt them. Some people may have forgotten details or remembered things differently than they actually happened. Finally, the study didn’t measure whether the factors people said helped them actually predicted who would succeed—it just documented what people reported

The Bottom Line

If you’re interested in trying an early eating window (eating only during certain hours), research suggests these strategies may help: (1) Plan your meals ahead of time so you know what you’ll eat, (2) Set phone reminders for when your eating window opens and closes, (3) Tell friends or family about your plan and ask them to support you, and (4) Focus on the health reasons why you want to try this approach. However, be realistic about your schedule—if you have unpredictable work hours or lots of social meals, you may need to adjust the eating window times or be less strict about following it perfectly. Confidence level: Moderate. These strategies are based on what people said helped them, but more research is needed to confirm they actually work for most people

This research is most relevant for adults who are overweight or obese and interested in trying eating schedules as part of weight management. It may also interest people who want to understand why they struggle to stick with eating schedules. This research is probably not relevant for children, people with eating disorders, or people with certain medical conditions that require regular eating throughout the day. If you have any health conditions or take medications that require regular meals, talk to your doctor before trying an eating schedule

Based on this study, people who used the helpful strategies (planning, reminders, support) were able to stick with the eating schedule for the full 14 weeks. However, this doesn’t tell us how long people can maintain it after the study ends. Most people said they wanted to continue, but with modifications. Realistically, expect that it may take 2-4 weeks to adjust to a new eating schedule, and you may need to adjust your approach several times to find what works for your life

Want to Apply This Research?

  • Set up daily reminders at 7 AM (eating window opens) and 3 PM (eating window closes). Log each meal you eat during the allowed window and note any meals you ate outside the window. Track your reasons for any off-schedule eating (social event, forgot, schedule change, etc.) to identify patterns
  • Use the app to plan your meals for the next day each evening. Before bed, write down what you’ll eat tomorrow during your eating window. When you feel tempted to eat outside your window, open the app and review your planned meals and your health goals. Share your progress with a friend or family member through the app’s sharing feature to build accountability
  • Weekly review: Every Sunday, look at your adherence rate (what percentage of days you stuck to your eating window). Track which days were hardest and why. Monthly check-in: Assess whether your eating window times still work for your schedule, or if you need to adjust them. If you miss more than 2-3 days per week consistently, consider shifting your eating window to a different time or making the window slightly longer to fit your real life better

This research describes what helped people stick with an eating schedule in a 14-week study, but it does not prove that this eating approach is safe or effective for weight loss. Before starting any new eating schedule, especially if you have health conditions, take medications, are pregnant or breastfeeding, or have a history of eating disorders, talk to your doctor or a registered dietitian. This study was conducted with adults and may not apply to children or teenagers. The findings are based on what people reported about their experiences and should not be considered medical advice. Individual results vary, and what works for one person may not work for another.