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One small 12-week study in 19 people showed that increasing protein intake to 30% of calories reduced daily intake by 441 calories and lowered body weight by 10.8 pounds (4.9 kg) . In fact, one study in 141 obese adults showed that combining 40 minutes of cardio three times per week with a weight loss diet decreased body weight by 9% over a six-month period .


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