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Muscle weighs more than fat. Youve probably heard that phrase a million times before. And although it's false (a pound is a pound), you may have taken it to mean you should stay far, far away from the weight rack if youre trying to drop pounds. We get where youre coming from, but its not exactly that cut and dry.

At the most basic level, losing weight comes down to being at a caloric deficit, which means you take in fewer calories than you burn, says Nick Tuminello, a personal trainer and author of Strength Training for Fat Loss. You could do that by skipping your afternoon vending machine visit or by jogging for an hour after work oryepby lifting weights. While some studies show cardio is king when it comes to the best exercise for weight loss, theres something to be said for strength training. Weight training, aerobic physical activities, and long-term waist circumference change in men. Mekary RA, Grntved A, Despres JP. Obesity (Silver Spring, Md.), 2014, Dec.;23(2):1930-739X. Effects of aerobic vs. resistance training on visceral and liver fat stores, liver enzymes, and insulin resistance by HOMA in overweight adults from STRRIDE AT/RT. Slentz CA, Bateman LA, Willis LH. American journal of physiology. Endocrinology and metabolism, 2011, Aug.;301(5):1522-1555.With lifting, youre still burning calories and fat all overincluding your midsection. Harvard researchers found men who lifted weights for 20 minutes a day had less stomach fat than those who spent the 20 minutes doing cardio. Weight training, aerobic physical activities, and long-term waist circumference change in men. Mekary RA, Grntved A, Despres JP. Obesity (Silver Spring, Md.), 2014, Dec.;23(2):1930-739X.As for women:This study found resistance training helps women reduce their risk of fat in the belly region.

But more importantly, theres what happens after youve built muscle. Muscle burns more energy (read: calories) throughout the day than fat does, so having more muscle stokes your metabolism.A recent study found that nine months of resistance training increased study participants resting metabolic rate by an average of 5 percent. Effect of resistance training on resting metabolic rate and its estimation by a dual-energy X-ray absorptiometry metabolic map. Aristizabal JC, Freidenreich DJ, Volk BM. European journal of clinical nutrition, 2014, Oct.;69(7):1476-5640.

Think of it this way: Even if youve committed to the couch for a Big Little Lies marathon, the more muscle you have, the more calories your body will burn while youre just vegging out. Basically, you have a bigger engine that needs more fuel, Tuminello says. Were not talking massive amounts of caloriesadding one pound of muscle will burn an extra five to 10 calories per day, Tuminello saysbut every little bit helps you inch closer to the calorie deficit needed to lose weight.

Even though exercise (no matter what type) is always a good idea, intensity is key. More challenging workouts will have a greater impact on your metabolism, whichhelps you burn more fat during and after exercise,Tuminello says.

You can tweak your strength-training sessions to maximize the number of calories you burn. Tuminello suggests focusing on metabolic resistance training (MRT), which is basically high-intensity interval training (HIIT) with resistance added. He suggests performing circuits (completing 3 rounds of 3 to 4total-body exercises back to back)and complexes (circuits using the same piece of equipment to minimize down time). For example, you might grab a pair of dumbbells and perform bent-over rows and then go straight into Romanian deadlifts and then dumbbell squats without resting in-between.

The idea is to get your heart rate elevated and keep it there, but you also want to make sure the dumbbells you pick up are challenging without compromising your form. Lifting heavier weightsfor fewer reps burns significantly more calories for two hours after a workout than more reps with lighter weights. Effects of resistance exercise bouts of different intensities but equal work on EPOC. Thornton MK, Potteiger JA. Medicine and science in sports and exercise, 2002, Apr.;34(4):0195-9131.

Heres the catch: Building muscle might have you looking and feeling fitter and more toned, but those changes may not be so obvious when you hop on the scale. Thats because muscle is denser than fat, and one pound of fat takes up about four times as much space as muscle. If the mirror is looking good, but the scale isnt necessarily changing, what youre really doing is changing the composition of your body, Tuminello says. And that's a great thing! Youre losing fat and gaining muscle, which resistance training does more effectively than endurance training, according to recent research. This post from a fitness Instagrammer sums it up: Shes clearly her fittest at 140 pounds, even though thats 18 pounds heavier than her lowest weight.

Yes, exercise, including resistance training, is essential for general health, weight loss, and weight maintenance, but dont forget that diet is No. 1 when it comes to weight loss. Research shows thata combination of diet and exercise is the way to go for sustaining it. Pay attention to your diet to better reveal your shapeand use strength training to improve that shape, Tuminello says. Besides,thebenefits of a healthy diet and daily exercisego way beyond just weight loss. Sorather than getting hung up on numbersespecially if its causing you to obsess and step on the scale every single dayditch the weigh-ins and focus on how your clothes fit and how you feel. Your mental health will thank you.

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Should You Lift Weights to Lose Weight? - Greatist

Women's Health

Kim Kardashian Says The Flu Helped Her Lose Weight For An Event Women's Health Maybe it's weird, but we can't help but be intrigued when any famous person with a bangin' body shares what they do, eat, or don't eat to get in amazing shape. But Kim Kardashian's latest weight-loss tweet left half the internet rolling its eyes ... Kim Kardashian West loses weight due to illnessEyewitness News Kim Kardashian Slammed For Saying Flu Is "Amazing Diet" To Lose WeightGossip Cop Kim Kardashian calls the flu an 'amazing diet' after recent weight lossFox News Refinery29 -Huffington Post -Mirror.co.uk -Twitter all 60 news articles »

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Kim Kardashian Says The Flu Helped Her Lose Weight For An Event - Women's Health

After Easter is the perfect time to start a weight loss program because the motivation to shed unwanted kilos is "at its peak", experts say.

Professor Manny Noakes, Research Director for Nutrition and Health at the CSIRO, says seizing on the guilt felt after periods of indulgence, like Easter, is often a great source of inspiration.

"If you are going to start a weight loss program make sure your motivation is at its peak, and I think after Easter would be a good opportunity when that motivation might be at its peak," Prof Noakes told AAP.

Another motivating factor is knowing that for every kilo lost blood pressure goes down by one millimetre of mercury, blood fat profiles improve and your blood sugar levels go down, Prof Noakes said.

"There are certainly some very immediate impacts of weight loss even a few days into your weight loss program."

Two thirds of adults in Australia are carrying too much weight as a result of poor diet and a lack of physical activity.

A recent Australian Institute of Health and Welfare report showed that if every overweight Australian lost just three kilos the burden of obesity would be reduced by 14 per cent.

Losing five to 10 per cent of your body weight is a "realistic" goal that will have a significant impact on an individual's health, says Lisa Renn, accredited practising dietitian and spokesperson for the Dietitians Association of Australia.

"People read things in the media and see that people are losing 30, 40, 50 kilos and think that's what they need to loose. Those huge amounts of weight that people think they need to lose is really off-putting," says Ms Renn.

Exercise is essential to ensuring the best results, says Associate Professor Amanda Salis, from University of Sydney's Boden Institute of Obesity, Nutrition, Exercise & Eating Disorders.

Research shows combining dietary energy restriction combined with exercise will speed up weight loss and fat loss in particular, she said.

"It's almost impossible to keep weight off without exercise," she added.

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After Easter best time to lose weight - NEWS.com.au

I was depressed and losing weight like it was carbon dioxide, says Minnie Dlamini

TshisaLIVE | 2017-04-18 08:01:57.0

Minnie reflects on a painful time in her life. Image by: Via Minnie Dlamini

The TV personality took a trip down memory lane to share a picture of herself after she had lost a considerable amount of weight.

"This picture reminds me of such a sad time. I was miserable, depressed, and losing weight like it was carbon dioxide," Minnie said.

Despite going through a challenging time, nothing could stop Minnie from giving her all to her career.

"I still got up and went to work and continued my hustle, no amount of pain was going to stop me from achieving my goals. So I worked harder and smarter," she explained.

Minnie added that she allowed herself to cry and "faked" happiness when she needed to.

"I gave myself moments to cry and moments to fake happiness, until I was finally happy again. I never want to be this skinny again. I honestly believe we go through s**t so we can fully appreciate the good."

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I was depressed and losing weight like it was carbon dioxide, says Minnie Dlamini - Times LIVE

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Personal trainer, Courtney Black, 20, from East London, has become an Instagram sensation for her muscular body and fitness advice.

She showed her 158,000 followers how to extra weight in under two weeks - without any fad diets or detoxes.

After eating over 7500 calories each day in burgers, milkshakes and cakes on a trip in New York in December 2016, she claims she lost weight following just four simple steps.

Her tricks include sweating it out in the sauna, working out your maintenance calories, cutting out rest periods in your workout, and even giving yourself a cheat meal.

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Sarah Stage shows how she works out

Weight loss tips from Instagram fitness model Courtney Black on how you can shrink in two weeks before your holiday

And the results were clear to her army of fans when Courtney showed off her two week post-holiday transformation from bloated to toned.

Courtney explains: I went to New York for five days after Christmas and gorged on calorific treats at every meal.

However when I returned home, I felt awful and bloated. The extra weight I put on made me feel lowsy and slow.

I absolutely hate hearing about juice cleanses or shake diets in order to lose weight. In my opinion, they should be banned, she added.

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Instead she proposes her four step plan to get you in shape quick.

Your body cannot change that drastically over such a short period of time, Courtney says of sudden weight gain.

Most of the weight that you have gained is water retention from not drinking enough water, lack of physical activity and eating high-salt and sugary foods.

Although a session in the sauna wont make you lose weight, itll help you sweat out a lot of the water your body is holding onto, which is subsequently making you look bloated.

A bit of time in steam room is also great for relaxation and good for clearing your skin after an unhealthy holiday.

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Get back in the gym and make every workout count.

In order to really shed that excess holiday weight, you need to make your exercise time more intense by make the rest periods during your workout shorter.

Its no good simply following some general/popular low calorie diet you need to work out the precise maintenance calories your body needs in order to lose weight.

For a female, your maintenance calories could be anything from 1400-2000 calories (depending on your weight, height and how often you workout).

You need to be eating below your maintenance to lose weight but never drop more than 500 calories under that figure.

There are a plenty of online calculators that will help you work this out or get professional advice.

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Restock your fridge with lots of healthy and nutritious food but give yourself a cheat meal too.

A weekly cheat meal (rather than a whole cheat day!) should be a part of your diet in order to bounce back to your ideal weight as they boost your metabolism and help you shed those pounds.

There are significant weight-loss benefits to a planned cheat meal. It encourages your body to burn calories more rapidly instead of allowing it to adjust to a lower calorie lifestyle.

This is the ONE thing you can do to reverse the diet damage of Easter.

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Weight loss - Fitness model shows how to lose fat in TWO WEEKS before your holiday - Express.co.uk

PEOPLE.com

Eve Guzman on Cardio vs. Weight Lifting for Weight Loss PEOPLE.com Eve Guzman was featured in PEOPLE's 2015 Half Their Size Issue after going from 277 lbs. to 138 lbs. by dramatically decreasing her portion sizes and sticking to a high protein, low-fat, moderate carb diet. Since her weight loss, the genetic toxicology ...

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Eve Guzman on Cardio vs. Weight Lifting for Weight Loss - PEOPLE.com

Women's Health

5 Celebs Reveal Their Biggest Weight-Loss Struggles Women's Health Though you may not think it, weight loss is hard for everyoneeven those with money and movie deals. Yes, they have access to the best trainers, nutritionists, and chefs, but at the end of the day the choices you make are your own. And the choice ...

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5 Celebs Reveal Their Biggest Weight-Loss Struggles - Women's Health

When it comes to diets, weight control and nutrition, this is the key to success. And it could not be simpler.

It is safe to say that most of us know what we should (or should not) be eating - we know that fruits and vegetables are good, and we know that fried food is not so good. We know that chocolate is high in calories, and we know that if we eat less we will lose weight. Knowledge is not the issue.

Rather, in busy, over-scheduled lives, our healthy eating regimes and the best of intentions fall off track when we find ourselves hungry and without good food choices on hand. Sometimes we may be able to ignore the hunger pains and wait until we stumble across an apple, but in more cases than not the deep desire for food sees us searching desk drawers, attacking vending machines or at the local shop stocking up on high fat, high sugar, carbohydrate rich foods that feed our low blood sugar levels like a drug feeds an addict.

The simple act of planning on the other hand ensures that we are never caught off guard and always have healthy options on hand to make it easy to eat well. And while some people may opt to spend hours each Sunday packing portion controlled lunches, the good news is that it does not have to be this labour intensive to get good results.

1. Schedule time

One the greatest barriers to taking control of our food and calorie intake is finding ourselves in a cycle of not having enough time and bouncing from week to week eating whatever crosses our path. The solution to this is easy - all we need to do is schedule time to get organised. All you need is 20-30 minutes each week to plan a few meals, write a shopping list and consider the way your upcoming week will impact your food choices. For example, if you know that you will be home late a couple of nights, you then also know that you will need a couple of quick and easy meal options that can be heated quickly to avoid you resorting to high fat take away

2. Shop online

If you visit the supermarket several times each week, chances are you are not only purchasing extra foods you do not need, but also wasting plenty of valuable time - parking, queuing and waiting. Shopping online not only saves much time and energy but helps you to plan your meals in advance. There is also the option of ordering a fruit and veggie box delivery each week to ensure you have your fresh staples on hand or have an array of healthy snack options and lunch staples delivered straight to your workplace. This way you do not need to worry about hauling food to and from work every day but you always have healthy lunch and snacks on hand.

3. Cook smart

In an ideal work we would grow fresh produce in our garden, shop locally and prepare healthy home-cooked meals each night. Unfortunately busy lives are not always conducive to this grassroots approach to our food intake and fewer and fewer people are finding time to cook a healthy meal each night. For this reason, looking at time efficient ways to prepare meals is the key to success and this can translate into bulk preparing meals in advance so you cook just once or twice each week. A solid cook up of 1-2 larger meals such as casseroles, stews, mince and soup can give you at least 2-3 meals as well as lunches, freeing up extra time on other evenings when you know you will struggle to find the time to cook a meal from scratch.

4. Create habits

Eating well long-term is about building solid food habits that become your natural default. For example, taking your lunch with you each day, or always keeping a water bottle or healthy snack with you. It takes between 30-90 days to cement a long term habit which is why committing to focusing on your nutrition for a set period of time will help to initially identify and over solidify the health habits you know you need to build and maintain long term. Phone or computer reminders and alarms, post it notes and regular time outs on a daily basis are all tools that can help you to refocus on the health habits you are working and help to keep you on track with your dietary goals.

5. Have back ups

In life, things rarely go to plan - the time you had set aside for meal preparation gets eaten away by other commitments; your shopping order does not arrive or despite the best of intentions you forget to take your lunch. To help buffer for these regular occurrences when it comes to your nutrition, always have a backup plan. Keep a healthy frozen meal on hand; know what you can order from the food court if you need, and keep a protein or meal bar in your work bag for emergencies. Remember, your nutrition does not have to be perfect to get good results, it just has to be consistent.

Corinne loves to cook with her young daughter, as seen in this video posted in January 2015, when Corinne?s then two-year-old child showed the rest of the world how to crack an egg. Filmed at the family home in Port Moody, British Columbia, it is one of just a number of demonstrations from this prodigious cooking talent. Credit: foryourselffitness via Storyful

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This simple trick is the key to losing weight - Body and Soul

If youre the sort who makes a beeline to the all-you-can-eat buffet the moment you board a cruise ship, then MSC Cruise Lines seven-night Caribbean excursion out of Miami next month is definitely not for you.

But if youd like to return home and slip into those slacks that were a tad too tight when you left, a week aboard the luxury liner might be just the ticket.

Its a wellness cruise, a partnership between Geneva-based MSC and Weight Watchers International just the latest in a growing list of theme trips that cruise lines are offering to reach out to new customers.

Fitness travel has been booming, and it's transferring over to cruising, says Darlene Carenza, director of marketing for the travel agency CruConCruiseOutlet. The cruise lines are working hard to overcome the stigma of lack of activity.

LOST DIAMOND RING FOUND ON CARNIVAL CRUISE, REUNITED WITH OWNER MONTHS LATER

MSCs cruises have focused on health and wellness for some time, Rick Sasso, chairman of MSC North America, tells Fox News. We've had a category called wellness, and within that we have special services for those who want to indulge in a wellness experience.

Citing a popular vegan-holistic cruise, Sasso said the days of gluttony at sea are over for many travelers. The Weight Watchers venture is about changing with the times and targeting a more affluent demographic, he said.

Jeri Donovan, owner ofWell Traveled, a wellness travel agency, said shes seen an uptick in fitness and wellness travel since she started her business in 2012.

People want yoga classes, Pilates, fitness, healthy cuisine, a spa with an array of treatments and the whole focus is mind, body and soul, she said.

I just booked six millennial-aged women on a bachelorette trip. They wanted a holistic weekend. I gave them five choices.

COAST GUARD SEARCHING FOR GEORGIA MAN WHO FELL OFF CRUISE SHIP IN THE BAHAMAS

River cruises, many of which cater to American vacationers, used to be all about shopping and visiting museums, but theyve recently introduced go active excursions in Europe and Asia and on the Nile in Egypt, Donovan said.

Guests can go kayaking in France and hiking or bicycling on the Rhine, and they can take guided bike tours through Budapest. Its a reflection of our times, she said. People are trying to take control of their health.

Royal Caribbean, which currently offers a variety of fitness options that include rock wall climbing, fly wheel classes, surfing, ice-skating and roller-skating, has been the trendsetter in fitness, Carenza said, adding that Celebrity Cruises has homed in on the holistic wellness experience.

And if weight loss is the goal, theres a bevy of vacation opportunities, Donovan said. TheRanch at Malibuoffers a seven-day exercise vacation for customers who want to lose 3 to 6 percent of their body fat. It includes four hour hikes, fitness classes and a clean menu for $7,200 per person.

And then there are theBiggest Losers resorts, which average around $2,500 per person for a week.

TRAGEDY AT SEA: CRUISE SHIP RESPONSIBLE FOR COUPLE'S DEATH, REPORT FINDS

Mostly I get more people looking for fitness and well-being rather than just to lose weight, Donovan said.

Weight Watchers has been working since 2015 to branch out from its longtime weight-loss model into a program that centers on health and wellness lifestyles.

Ive always been a fan of the cruise industry, and when we looked at Weight Watchers customers and cruise customers, theyre a very similar group, said Ryan Nathan, Weight Watchers vice president of products, licensing and e-commerce. We gravitated to the cruise to expand what were doing and find new ways to extend it.

But the Weight Watchers cruise isnt all about watching your weight.

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Weight Watchers is about living life to the fullest and enjoying life and everything in moderation, Nathan said. We say dont deprive yourself, but have a small portion and count and track what youre having for the day and the week.

Within our member base, the response was so enthusiastic. Its a great environment to practice every day in a safe way with other members, and have a sense of community.

The cabin blocs for the Weight Watchers cruise have sold out, and at a higher cost an average of $945 per person than MSC would normally charge. It's cheaper than some of the wellness spas frequented by celebrities like Hugh Jackmanbut is just a few hundred dollars over what you'd pay for standard accommodations on a Norwegian or Carnival cruise to the Caribbean for the same length of time.

The Divina will have four ports of call where passengers can hike, snorkel, dive and just get physical. A second Weight Watchers cruise is in the works for Nov. 11.

Rebekah Sager is a writer and editor for FoxNews.com. She can be reached at rebekah.sager@foxnews.com. Follow her on Twitter @rebekah_sager.

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A healthier high seas vacation? Weight Watchers launches wellness cruise - Fox News

Plenty slows down as we get older - from body parts to cognitive function.

One thing which does not seem to slow, however, is our ability to pile on weight.

But getting older doesnt have to mean getting fatter, according to scientists such as Dr Neerav Padliya.

Dr Padliya is a weight loss expert at US supplement manufacturer MYOS Rens, as the Mirror reports.

He insists these body changes are more manageable than we think.

And he believes that once you understand why the weight gain is happening , there are plenty of ways to outsmart it.

As early as our thirties, a fall in the hormone levels for both sexes begins to slow our metabolism so we burn less energy and store more fat.

Researchers have found this causes the average man and woman to add 1-2lb around their middle every year from the ages of 35 to 55.

High testosterone levels are responsible for keeping mens bodies lean and muscular when theyre younger.

This is because the male hormone binds to fat, carrying it out of the body so less is stored around the middle. It also helps to build muscle, speed up the metabolism, and maintain insulin sensitivity (which prevents diabetes).

However, as men age, testosterone levels naturally decrease at a rate of about 1% a year after the age of 30, explains Dr Padliya.

This drop encourages the body to store fat particularly around the belly, where it not only looks unsightly but can increase the risk of heart disease and diabetes .

The female body has a delicate balance of progesterone and oestrogen throughout a womans fertile years. Higher levels of oestrogen are known to increase fat tissue formation, but for younger women this effect is offset by equally high levels of progesterone.

From the age of 35 onwards, levels of both hormones decrease, leading up to the menopause. However, progesterone levels decrease at a faster rate, causing more fat tissue to form around the middle, says Dr Padliya.

These hormone drops also lead to a reduction in muscle mass for both men and women. And because muscle tissue is the single largest consumer of glucose in the body, losing it means less is used up and any excess is converted into body fat stored around the middle. Less muscle mass also means your body doesnt process carbs as efficiently, so eating too many triggers weight gain.

1. Eat more protein AND FEWER CARBS

Protein is the building block of muscle, and since muscle mass diminishes as you age, you need to up your intake.

How: Ensure you have protein with every meal. Healthy sources include nuts, seeds, fish, dairy and lean meat. Avoid refined carbs in the form of white bread and pasta and stick to wholegrain varieties which release glucose more slowly, causing less weight gain.

2. Make sure you work those muscles

The more muscle you have, the more calories you burn, even when youre not exercising. So, as you age, its important to do whats called resistance training exercising with some form of weights to keep your muscles strong.

How: Light weight-lifting two to three times a week will help both men and women. You need to use weights that are heavy enough to exhaust your muscles with 12 repetitions, yet light enough to complete eight comfortably. Get advice from a personal trainer or local gym to get started. Yoga, which uses the weight of your own body for resistance, can also help build muscle.

3. Eliminate stress

Midlife can be a time of high stress juggling troublesome teenage kids, elderly parents and high-pressure work. But research has linked high levels of the stress hormone cortisol to an accumulation of fat around your midriff.

How: Eliminating as much stress as possible from your daily routine will help cut the amount of cortisol your body makes. Trying a local mindfulness or meditation class can help here check your local paper or go to nextdoor.com. And delegate more to colleagues and family members, so youre not trying to do it all.

4. Use every opportunity to stand up

Being sedentary for too long decreases the activity of an enzyme called lipoprotein lipase, which helps us burn fat around the middle. Standing, however, burns twice as many calories as sitting.

How: Use opportunities to stand more, whether on public transport or while talking on the phone.

5. Dont let lack of sleep affect your appetite

Our sleep quality often declines in middle age, but when youre short on sleep your appetite increases, meaning you eat more and gain weight.

How: Set a soothing bedtime routine that includes a warm bath, and turn off all screens and dim the lights an hour before going to bed.

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THIS is why it's harder to lose weight as you get older - and how to fight it - Birmingham Mail

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