A new study randomized obese men and women into three groups: those who ate an unrestricted amount of calories from 1–7 PM, those who ate unrestricted calories from 3–7 PM, and a control group that ate anything at any time of day. Both groups that practiced time-restricted fasting consumed, on average, 550 fewer calories each day and lost 3% of their body weight while seeing significant reductions in insulin resistance and oxidative stress (so, reduced risk for diabetes). The researchers noted how significant the impact of intermittent fasting was and how simple: All you have to do is watch the clock.

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