Peer-reviewed study
Resistance training changed the quality of weight lost
Efficacy of time restricted eating and resistance training on body composition and mood profiles among young adults with overweight/obesity: a randomized controlled trial
Last updated 2026-07-21
Kris Oddo, NASM-certified personal trainer, is the founder and head coach of Gains From Geebs (Geebs Coaching), a 1:1 online fitness coaching practice.
Quick answer
What this study found
When fat loss is the goal, resistance training helps keep the plan focused on preserving useful lean tissue instead of only making body weight smaller.
How strong is this kind of study?
- Reviews of many studies
- Controlled trialsThis study
- Observational
- Narrative reviews
Randomized controlled trial. Heavier plates are built from more studies, so they move less when the next one lands.
At a glance
What kind of study this is
Strong evidence
A controlled trial, where people were randomly assigned. That is the design that can actually show cause rather than coincidence.
- Design
- Randomized controlled trial
- Published
- 2025
- Journal
- Journal of the International Society of Sports Nutrition
- Reference
- PMID 40108888
Honest limits
What this study does not prove.
This was a short trial in young adults with overweight or obesity. It does not prove the same body-composition result for every fasting schedule or training program.
Kris's practical takeaway
Here's what to do with it.
When fat loss is the goal, resistance training helps keep the plan focused on preserving useful lean tissue instead of only making body weight smaller.
Ways to use it
Safe ways to apply it.
The lift changes what the weight-loss plan protects
A smaller number is not the only body-composition goal
Meal timing without resistance training is not a complete plan
Related guides and studies
Keep learning about nutrition.
FAQ
Quick questions
What is the practical takeaway from this study?
When fat loss is the goal, resistance training helps keep the plan focused on preserving useful lean tissue instead of only making body weight smaller.
What does this study not prove?
This was a short trial in young adults with overweight or obesity. It does not prove the same body-composition result for every fasting schedule or training program.
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25 lbAverage fat loss across 15 completed clients tracked over 16 weeks. Individual results vary.
1 of 3
2 months coachedDown 10 pounds and carrying more confidence into daily life.
Justin · 24 · 2 months coached“I've lost 10 lb, which has definitely given me more confidence. I'm not as tired during work and I can lift things easier than before.”
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6 months coachedFrom zero pull-ups to five on his own.
Jon Miller · 27 · 6 months coached“Before I couldn't do a single pull-up, and now I can do five all on my own.”
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3 months coachedBetter technique, better health, and support to keep going.
Jhoan Rincon · 46 · 3 months coached“Kris changed the way I view my life. Even though I do not have much free time, he helps me push myself to keep going and never lets me give up.”
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You have read the argument. These are the options, and whichever one you pick carries into the application.
1 of 5
Most hands-onYou want a coach on training, food and accountability every day.- Daily replies, usually within the hour
- FaceTime meal prep: cook, portion, freeze the week
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