Then strength training muscled its way into the spotlight as the must-do move for revving your metabolism and losing weight in your sleep, prompting many exercise enthusiasts to join #TeamNoCardio.

So a few years ago, Duke University researchers took to the lab and conducted the largest study of its kind to compare the two and get an answer once and for all.

The cardio group lost about 4 pounds while their resistance training peers gained two. Yes, the weight gain was attributed to added lean mass.

However, that muscle mass didn't lead to any meaningful fat loss over the course of the study. In fact, the aerobics only group shed more than 3 pounds of fat while the lifters didn't lose a single pound despite the fact that they actually exercised 47 more minutes each week than the cardio group.

Not surprisingly, the cardio-plus-resistance group improved their body composition best -- losing the most fat while adding some lean mass. But they also spent twice as much time in the gym.

It's simple math, says study co-author Cris Slentz, PhD, assistant professor of medicine at Duke University. "Minute per minute, cardio burns more calories, so it works best for reducing fat mass and body mass."

That's not to say that you shouldn't lift weights, especially as you get older and start losing muscle mass, he notes. "Resistance training is important for maintaining lean body mass, strength and function, and being functionally fit is important for daily living no matter what your size."

That means more calories burned.

It's also important to remember one essential fact about exercise and weight loss, says Slentz. "Exercise by itself will not lead to big weight loss. What and how much you eat has a far greater impact on how much weight you lose," he says.

That's because it's far easier to take in less energy (calories) than it is to burn significant amounts and it's very easy to cancel out the few hundred calories you've burned working out with just one snack.

Where exercise appears to matter most is for preventing weight gain, or for keeping off pounds once you've lost weight, says Slentz. "Exercise seems to work best for body weight control," he says.

The National Weight Control Registry, which since 1994 has tracked more than 10,000 people who shed an average of 66 pounds and kept it off for at least five years, would agree.

Ninety percent of successful weight loss maintainers exercise for about an hour a day and their activity of choice is cardio, simply walking.

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Cardio vs. weights: Which is actually better for weight loss? - CNN

March 6, 2017

COURTESY PHOTO Pictured is Dr. Shalva Sol Nash.

By BILL BROTHERTON

LYNN More than one-third of Americans are overweight or obese, according to the most recent findings of the Centers for Disease Control. And every year those numbers increase.

Dr. Shalva Sol Nash, who has owned and operated Brookline-based Weightloss Boston since 2002, has had great success using the holistic Sadkhin weight-loss method. Nash is expanding his practice to Lynn, opening an office at 20 Central Ave. in the building that houses Lynn Community Health Center.

Nash says his patients have achieved substantial weight loss without pills, heavy exercise or prepared foods. He adds the Sadkhin method facilitates naturopathic, drug-free and rapid weight loss using acupressure to curb the hunger and cravings typically associated with a restricted diet.

I use an acupuncture technique, where small steel beads are placed behind the ear and held in place with surgical tape, said Nash. He said there are 16 bioreactive pressure points in the body, and the stimulating beads are put in different spots to target specific organs, suppressing hunger and fighting fat deposits. Clients must be 18 or older, and an office visit to change the placement of the beads is required every 10 days.

Plus the patient must follow an initial dietary plan/cleansing program (fruits, vegetables, yogurt, milk) that promotes safe weight loss.

One client suffered from diabetes and had (blood sugar levels) numbers of 230 when she first met with us, said Nash. She followed the program and, gradually, the dosage of her medication was reduced. Finally, her numbers were down to 70 and she took no more insulin. She also lost a lot of weight.

Harrington spreads goodwill overseas

Nash was a medical doctor in Russia, having graduated from First Moscow State Medical University, before coming to the United States in 1997. Dissuaded by the intensive, years-long process to get accreditation in this country, Nash, who lives in Lynn, first worked as a phlebotomist at Beth Israel Medical Center and then as an EKG technician at Cambridge Hospital before training with Dr. Grigory Sadkhin in New York. He said he is one of the few licensed Sadkhin practitioners in New England, the only one in Massachusetts. He says many of his clients live on the North Shore, and the Lynn office will eliminate their commute to Brookline.

For more information, go to weightlossboston.com or call 617-277-8844.

Bill Brotherton is The Items Features Editor. He can be reached at bbrotherton@itemlive.com.

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Weight-loss doctor expanding practice - Daily Item

Men's Health

This Guy Went From Eating 10000 Calories Per Day to Losing 370 Pounds Men's Health Anyone who's ever tried to lose even a few pounds knows how hard it is to keep the weight off permanently. But for one man who lost 370 pounds, the weight loss wasn't the hardest part -- it was dealing with the excess skin afterward. Florida resident ... and more »

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This Guy Went From Eating 10000 Calories Per Day to Losing 370 Pounds - Men's Health

News & Observer

Need to lose weight safely? Win a copy of 'The Mayo Clinic Diet' News & Observer The second edition of the bestselling book The Mayo Clinic Diet (Mayo Clinic, $27.99) is a revised and updated guide to a healthy and safe way to lose weight and keep it off. This is the first diet developed exclusively by the Mayo Clinic, and it ...

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Need to lose weight safely? Win a copy of 'The Mayo Clinic Diet' - News & Observer

Getty Pascal Le Segretain

While most of us are stalking our favorite celebrities to read about the crazy new diet they're trying or the detox they swear by, Timothy Caulfield has made a living out of debunking them. You wouldn't guess he's the sort to try the Gwyneth Paltrow-backed Clean Cleanse or experiment with cryotherapy, which claims to literally freeze your fat off, by his official profile on the University of Alberta website. He's a law professor there and the Canada Research Chair in Health Law and Policy. But scroll past the stem cell and chronic disease jargon and you'll notice something funny in the last line of his bio: Caulfield's the author of a book called Is Gwyneth Paltrow Wrong About Everything?: When Celebrity Culture and Science Clash.

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One click through to his Twitter page verifies that this is Caulfield's real passion. He's not buying Paltrow's goop and he doesn't think you should, either. Here are three things he wants you to remember.

In his book, Caulfield confesses something after being on Gwyneth's Clean Cleanse for a few days. "You will lose weight, temporarily, on a cleanse as I was clearly doing but it has absolutely nothing to do with the removal of toxins. The weight loss that happens on a cleanse is the direct result of two factors: eating fewer calories and monitoring what you are eating, which leads to eating fewer calories." At the end of the day, dieting (when done right and safely) is just eating healthfully, and your body will reap the benefits as long as you're keeping up the hard work. Apparently Tom and Gisele have the willpower to eat like damn patriots for the rest of their lives, and Taylor Swift can shake off sugar for the foreseeable future. Can you? As Caulfield put it: "Three weeks after my cleanse: All the weight is back on my old, flabby frame. Infuriating."

If there's one subject Caulfield harped on most in his book and on the phone with us, it's that there's no such thing as a scientifically backed detox. "Despite the remarkable popularity of the practice, there is absolutely no evidence to support the idea that we need to detoxify our bodies in the manner suggested by the cleansing industry," Caulfield writes. That's what your organs are for, and unless they aren't functioning properly, they're taking care of the detoxification process on a daily basis. So Beyonce's Master Cleanse and the teatox trend that every celebrity and their mother is trying? Not worth your time or money.

Sometimes they fall prey to the same scams we do. Kate Hudson, a supporter of the Alkaline Diet, has remained mum since its founder faced jail time for practicing medicine without a license. What's more, sometimes they don't believe what they're posting about on Instagram or Facebook. The world of celebrity endorsements is lucrative: Stars stand to make anywhere from $3,000 to $250,000, depending on the size of their following. I mean, what would you promote for that kind of pocket change?

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This Researcher Is Here To Debunk Your Favorite Celebrity Diets - Delish

PEOPLE.com

Experts Explain How to Tell If Your Breastfed Baby Is Getting Enough Nutrients PEOPLE.com According to studies, she adds, It has been shown that 10% of vaginally-delivered, healthy term EBF [exclusively breast-fed] babies and 25% of cesarean-delivered, healthy term EBF babies experience excessive weight loss of more than 10% from ... and more »

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Experts Explain How to Tell If Your Breastfed Baby Is Getting Enough Nutrients - PEOPLE.com

The Sport Review

Protein World: The Slender Blend review The Sport Review There are loads of products on sale these days to help you lose weight fast and get lean in a healthy way. But we were really excited to try out Protein World's Slender Blend because of the positive reviews we have read about the British company's ...

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Protein World: The Slender Blend review - The Sport Review

SEQUIM Dr. Tim Guthrie will present a free WOW! Working on Wellness Forum on the benefits of exercise at 2:30 p.m. Wednesday.

Guthrie will present The New Miracle Drug Exercise For All Ages at Trinity United Methodist Church, 100 S. Blake Ave., in Sequim.

Exercise is Guthries drug of choice in treating or preventing diabetes, hypertension, depression, Alzheimers and a number of other chronic diseases.

Side effects may include increased energy, improved sleep, weight loss and perhaps some muscle aching, he said in a press release.

He will discuss various methods of approaching exercise, from a slow walk to interval/sprint training, and how to safely exercise at nearly any age and physical condition.

Guthrie, a Sequim doctor, is a board-certified family physician who trained at Loma Linda University School of Medicine in California. He said he has embraced a healing model that focuses on finding the true underlying causes of disease, emphasizing lifestyle change, identifying and eliminating of sources of inflammation, treating with nutrition and leaving prescription medications as a last resort, unless emergently needed to buy time for the body to heal itself.

WOW! Working on Wellness is a health education program of Dungeness Valley Health &Wellness Clinic Sequims free clinic.

The clinic provides basic urgent care and chronic health care services to uninsured community members. The basic urgent care clinic is open to patients on Monday and Thursday evenings beginning at 5. Those interested in supporting the clinic can call 360-582-0218.

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Exercise can be a miracle drug, doctor says - Peninsula Daily News

I'm a Celebrity... Get me out of here! Tziporah Malkah eats dinner from under a bed sheet amid contestant clashes, saying "I don't like to look at toxic people when I eat." Courtesy: Channel 10

Casey Donovan has dropped a massive 17kgs since entering the Im a Celeb camp. Picture: Nigel Wright

MOST of us are well aware that weight loss is hard.

You can slave away at the gym and eat barely anything and lose a kilo at most.

So why was it that on Sunday nights episode of Im a Celebrity.....Get Me Out Of Here, Casey Donovan was able to lose a massive 17kg, Dane Swan dropped 14kg, and Steve Price shed more than 10kg while Ash Pollard and Tegan Martin only managed just a tiny few kilos off on the scale over the same time frame?

Here are some of the reasons for the weight loss outcome:

The more you have, the easier it is to lose

The body works like a machine when it comes to burning energy. This means the more body fat you have, the more likely it will be burnt as there is plenty of extra.

On the other hand, when you have relatively small amounts of extra body fat, the machine will work a lot more efficiently to preserve energy.

It is for this reason that larger people can lose seemingly massive amounts of weight compared to a few kilos for those who only have a little extra to spare even though they are following the same diet and activity regime.

Casey Donovan walked into the Im a Celeb camp weighing 149kg. She has since lost 17kgs. Picture: Nigel WrightSource:Channel 10

The more you have, the more fluid you have

The actual process of burning body fat is a demanding metabolic process, which means the body has to work pretty hard to do it. This is part of the reason that losing body fat is tough for anyone.

For people who carry a lot of extra body fat, and for whose cells are packed full of extra carbohydrate in the form of glycogen, the body will also be storing a significant amount of extra fluid.

Steve Price has dropped an impressive 10 kilos on Im a Celeb. Picture: Nigel Wright/Ten.Source:Supplied

Once carb and/or calorie intake is heavily reduced, such as on Im a Celebrity, where they consume an 800 calorie diet, the body will rapidly deplete its stores of carbohydrate and fluid, resulting in rapid weight loss. This will especially be the case for those who started with plenty of extra weight on board.

This is another reason that individuals on televisions shows such as The Biggest Loser can lose 6-8 kilos or even more in a single week much of it is actually fluid, not fat.

Severe calorie restriction leads to reduced metabolic rate

When it comes to cutting back on calories, it is impossible to keep cutting back and losing weight.

As the body requires a certain number of calories just to function, when the total calorie intake is significantly reduced, the metabolic rate will also reduce to work more efficiently at keeping the body working for fewer calories.

I'm A Celebrity ... Get Me Out Here! contestants for 2017. Picture: Supplied/Nigel Wright for TenSource:Supplied

This is another reason why people may lose relatively larger amounts of weight initially but weight loss will reduce over time as metabolic rate reduces. This is also the reason why we do not necessarily lose the same amount of weight each week.

Men lose weight more easily than women

Generally speaking, men, even older non-athletic men, have significantly more muscle mass, the tissue that actually burns calories.

As such, men will always lose weight more quickly than women, when calories are reduced and /or activity levels increased, even though women may have more to lose.

Casey Donovans restricted diet while on the reality television show has lead her to shed 17kgs. Picture: Nigel WrightSource:Channel 10

The biological need for women to keep body fat with levels suitable for reproduction will also see women preserve much more body fat than men. This is why an older, 60 year old male can lose much more weight than a younger female.

Steve Price has dropped 10kg in the jungle. Picture: Supplied/Nigel Wright for Ten.Source:Supplied

Casey Donovan has dropped a whopping 17kg on Im a Celeb. Picture: Supplied/Nigel Wright for TenSource:Supplied

Muscle will be wasted

When calories are restricted, especially carbohydrates, both muscle and fat mass will be burnt down to be used as energy.

For a more muscular female, this explains why she is able to lose a lot more weight than a less muscular smaller female who only has extra body fat to lose.

Dane Swan, left, lost 14kg. Natalie Bassingthwaighte and Tegan Martin only dropped a few kilos each. Picture: Nigel WrightSource:Channel 10

Different people = different body types

When it comes to metabolism and weight loss, there is not a one size fits all model. Sure initially fatter people will lose more weight on a severe calorie restriction than less fat people, but over time the degree of leanness we can achieve is largely down to our bone mass, body fat set point and the way fat and muscle are distributed around the body.

Fit former AFL player Dane Swan dropped 14kgs. Picture: Nigel WrightSource:Channel 10

This can be seen from the range of body types and weight loss discrepancies in the contestants currently appearing on Im a Celebrity.

Basically, the small, lean people get a little leaner, while the larger muscly people maintain their larger frames with relatively small weight losses and the larger people and men lose the most weight.

That is genetics and biology, which we can manipulate but never actually change.

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Nutritionist reveals why some I'm a Celeb contestants lost more weight than others - NEWS.com.au

IDAHO FALLS, ID--(Marketwired - March 07, 2017) - Over 30% of all Americans are overweight or obese individuals, regularly dealing with issues like type 2 diabetes, heart disease, stroke, and certain types of cancer. With high body mass index (BMI) levels, and therefore increased health problems, reducing excess body fat and pursuing healthier lifestyles is crucial. Because obesity and excessive weight gain are generally preventable issues, weight loss programs are a great option. However, with the surplus of fad diets available, choosing an ideal diet can be challenging. Popular diets offer "immediate" solutions based on restrictive dietary methods that do not work for everyone. Realistically, lasting weight loss requires consistency, customization and professional health supervision.

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According to Dr. Rao, "Diet Doc uses low carb dietary principles along with the Ketogenic diet to facilitate sizable drops in blood sugar, which can allow for fat loss to occur more effectively." In severe cases, variations of intermittent fasting, or IF, may also be employed in order to "create extended fasting windows which further reduce blood sugar, allowing for fat to get used without storing sugar." At Diet Doc, the unique dietary needs of each individual are considered in order to maximize efficiency, safety and maximal results. For this reason, all patients receive custom-designed weight loss programs and diet consulting. With a safe, doctor-supervised diet plan and guidance for life, Diet Doc patients gain the following benefits within the very first month:

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Getting started with Diet Doc is very simple and affordable. New patients can easily visit https://www.dietdoc.com to quickly complete a health questionnaire and schedule an immediate, free online consultation.

About the Company:

Diet Doc Weight Loss is the nation's leader in medical, weight loss offering a full line of prescription medication, doctor, nurse and nutritional coaching support. For over a decade, Diet Doc has produced a sophisticated, doctor designed weight loss program that addresses each individual specific health need to promote fast, safe and long term weight loss.

Twitter: https://twitter.com/DietDocMedicalFacebook: https://www.facebook.com/DietDocMedicalWeightLoss/LinkedIn: https://www.LinkedIn.com/company/diet-doc-weight-loss?trk=biz-brand-tree-co-logo

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Diet Doc Promotes Blood Sugar Reduction and Healthy Weight Loss With Customized Ketogenic Diet - Marketwired (press release)