Does Pilates Work Millions Say Yes

 

Does Pilates work, even if you’re terribly out of shape?  Does it work if you’ve had an injury, or you have bad knees?  Millions of people have discovered that Pilates seems to be good for whatever ails you. It may not be a miracle cure for every ailment, but ask anyone who’s been doing Pilates regularly, “Does Pilates work?”  You’re bound to get a resounding, “Yes!”

 

Pilates stared out as an exercise only wealthy people could afford, because it was done on an expensive machine called a Reformer. Joseph Pilates designed the machine to be used for over a hundred different movements. Each movement uses your body’s weight as resistance, and offers equal intensity through both sides of each movement, to work opposing muscle groups equally.

 

Does Pilates work to help strengthen muscles?  Yes, and it does so without building muscle bulk that body builders go for. Because the movements don’t have to be repeated many times for you reap the full benefits, there’s no bulky muscle building involved. Rather, Pilates lengthens and tones the muscles, which actually makes them smaller and denser.

 

Do the exercises work if you’ve had an injury?  Pilates is renowned for helping prevent injury! And even those who’ve already suffered back, knee and joint injuries can find the slow and soothing movements of Pilates will help strengthen the muscles around those joints. It’s a low impact workout, so there’s no strain or pressure put on joints. This minimizes the risk of someone injuring themselves again.

 

Will it really help you improve your posture like you’ve heard?  Because Pilates strengthens the core muscles of the abdomen and lower back, the entire body is better supported. This can help someone who’s been doing Pilates workouts walk taller and hold themselves straighter.

 

Does Pilates work to improve all the body’s systems?  While this might seem to be a far-fetched claim, think about all that Pilates does. It strengthens the muscles while toning and trimming them. It strengthens the core muscles that support not only the spine but surrounds the body’s organs and holds them firm. So not only is posture improved, but because the entire abdominal wall is stronger, it offers more support for your internal organs.

 

People who do Pilates benefit from the deep breathing of the exercises and the controlled breathing and movement. So not only are your organs better supported, breathing is improved which helps put more oxygen into your bloodstream. It’s starting to get easier to see how Pilates can improve your overall health, isn’t it?

 

Does Pilates work if you’re really out of shape?  Yes!  The beauty of Pilates is that it doesn’t take long, grueling workout sessions to see benefits. A person who hasn’t exercised in a long time can start out doing just 5 or 10 minutes of Pilates movements at a time.

 

Because of the great strengthening benefits of Pilates, even a beginner can increase the time spent working out quite rapidly. Does Pilates work?  Try it yourself, and you’ll be able to answer that much faster than you think!

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Do You Want to Lose 6 Pounds Quickly

 

 

Do you want to lose 6 pounds quickly?  While many diets are geared at people who want to lose 20 pounds or more, the plan I’m presenting here will help you lose 6 pounds quickly – perhaps in just one week.

 

The first thing you want to do is clear out your pantry of all the foods that make you fat.  Clean out your refrigerator and throw things away.  Donate the packaged food in your pantry to a local food bank.

Then, go to the grocery store and buy the following sixteen things only:

 

1.    Whole wheat bread

2.    Tuna

3.    Any and all fruits

4.    Any and all vegetables

5.    8 oz. steak

6.    Two chicken breasts

7.    Salad vegetables

8.    Balsamic vinegar

9.    Special K Cereal

10.   Skim milk

11.   Brown rice

12.   Instant oatmeal (not the sweetened packaged kind though)

13.   Sliced turkey breast

14.   3 servings of fish

15.   Low fat yogurt

16.   Eggs

 

Using these foods as the basis for your diet, write out a diet plan for the next seven days.  After that, you will be fully committed to sticking to it.  Part of the motivation for clearing out your kitchen ahead of time is that there will not be any food that you can “cheat” with.

 

Next, you want to get a pedometer and make sure that you walk at least 10,000 steps each day.  That may seem like a lot, but here are some ways that you can get extra steps in.

 

1.    Park far away from the front door of your work or a store.  Not only will you get extra steps in, but you will have a much easier time parking.

2.    Take the stairs instead of the elevator.  If you work above the fourth floor, get off of the elevator at least two floors early and walk the rest of the way.

3.    When you have to contact a colleague at work, don’t phone or email them, walk over to their office or desk.

4.    If you take the bus or other form of mass transportation, get off a stop or two early and walk.

5.    Walk the dog.  If you don’t have a dog, volunteer to walk the neighbor’s dog.

6.    Take a walk before dinner.  Not only will you increase the number of steps you take that day, but a walk before dinner will reduce your appetite.

 

Finally, try to drink at least eight, 8 ounce glasses of water each day when you are trying to lose weight.  You can do this by drinking one liter of water at work and another liter at home.  If you don’t like water plain, it is okay to substitute unsweetened iced tea or sugar free lemonade or punch.

 

It is possible to lose 6 pounds in a week.  Try radically altering your diet, walking more, and drinking a substantial amount of water.  It’s not a lifetime that you will be restricted to this plan, it’s just a week.  And, you’ll be able to lose 6 pounds in that time.

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Do I Need A Weight Loss Boot Camp

 

With the success of various weight loss entertainment programs, a lot of people are starting to believe that they need to attend a weight loss boot camp. This is simply not true. Unless there is a medical reason why you cannot lose weight, a calorie controlled diet and an exercise program will make you lose weight.  

Don’t think about being on a diet. Instead say to yourself that you are following a healthy eating program. Your mindset is probably the most important factor when determining your chances of losing weight. If you believe you will do it, the weight will come off. If you have doubts, you might as well give up now.

 

Start by educating yourself as to what foods you should be eating more of and the foods that should be consumed on special occasions only. We all know that eating crisps, chips, cakes and biscuits are not going to help us lose weight. But did you know that you actually should be eating more fat in your diet. What?  You want to lose weight and I tell you to eat more fat. Well it is true, you should be increasing the amount of Omega 3 and 6 in your diet. Good sources are oily fish, nuts and pumpkin seeds. You need these fats to provide vital vitamins and minerals in your system but also to stop you becoming depressed.

 

Weight loss boot camps are not the answer to your long term weight loss. Education and exercise are the way forward. Knowing what you can eat and when will help resolve your weight problems. A good habit to get into is not to eat any starchy carbohydrates after 5pm. 

 

I am not suggesting you never eat foods from the carbohydrate group – any diet that prohibits a complete food group is not a healthy eating plan and should be avoided. But it is a good idea not to eat bread, pasta or potatoes in the evening until you reach your weight loss goal and then only occasionally. Excess calories produced by carbohydrates are stored as fat and as you generally sleep at night; you don’t get the chance to burn off the excess. You will not go hungry as you can fill up on lean meat, vegetables and fruit. You should notice less bloating and increased levels of energy by following this one simple tip.

 

Drink more water. Most people do not drink sufficient water and often interpret thirst for hunger. If you have recently eaten and still feel “hungry”, try drinking some water. You should aim to drink at least 2 litres of water a day. It will help your energy levels as well as your diet.

 

Losing weight isn’t rocket science. Follow the above tips, buy a decent diet book and learn to cook your own food from fresh every day. Soon your weight issues will be a thing of the past and you will not be considering weight loss boot camps.

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Discover The Importance Of A Healthy Diet And Exercise

 

Just hearing the terms “work out” or “exercise” causes many people to cringe. Yet it is a proven fact that exercise is an important concept for a healthy body and diet routine. Dieting alone will help anyone lose weight, but they must include exercise and working out; as part of the regime to maintain the weight loss and healthy body.

 

Learning to incorporate an exercise program, as easy as walking daily, will increase your weight loss with a healthy diet. Since many people are stationery for most of their day, adding the exercise to their lives will increase the benefits of the diet. Increasing the amount of activity increases the effects of the healthy eating habits.

 

Eating a healthy diet with a plan rich in protein, good carbohydrates, grains, Omega-3, and low fat foods is necessary for a serious dieter. Adding fresh vegetables and fruits to the diet provides the essential nutrients to the body. Removing the condiments and fried foods from the diet also is a great way to improve the eating habits.

 

Avoiding sugary and fatty foods in the diet will increase weight loss when including regiments of walking, jogging, swimming, and riding a bicycle. A healthy diet with exercise creates a healthy life style that will provide long-term weight management as well as a healthier body that is resistant to diabetes, heart disease, and other health complications.

 

Add water to the daily diet. Drink eight 8-ounce glasses of water to keep the body hydrated and flush out the toxins and fat from the body. The body needs water to have healthy lungs, kidneys, liver, hair, nails, bones, and teeth. Water in the diet also helps the person feel full (temporarily) and removes the urges to eat to relieve the feelings of hunger.

 

Avoid caffeine in coffee, tea, and sodas. The caffeine is not a good chemical for the body. Many feel caffeine energizes them but in reality, it actually causes fatigue when the levels drop thus creating weight gain due to the lack of energy to be active.

 

The more a person is active the more they will lose weight. They will have more energy, from the higher levels of exercise, which will then cause them to burn the stored fat. Losing the stored fat decreases the weight and provides a better looking body for many people.

 

Using a healthy diet combined with exercise and workouts can become a standard way of life, leading to a longer life span and a healthier body; that can fight off diseases and even the common cold. The well-maintained body is able to fight off heart disease, obesity, diabetes, cancer and other diseases. People have changed their lives with a healthy diet, a good exercise program; consequentily adding more productive years to their life span.

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9 Lazy Ways to Lose Weight

 We are a society of do-ers. Especially when it comes to weight loss; it's the ultramarathoners, the uber-vegans, the cleansers, the Crossfitters, and the calorie-counters who keep the weight off.

When it comes to health and fitness, sometimes it can feel like you're doing it wrong if your journey's not marked by blood, sweat and tears. Or so the diet and fitness industry would have you believe. But we're here to assure you that working towards a weight loss goal doesn't have to be crazy difficult. These nine simple tweaks can help the laziest of dieters drop a few pounds without lifting a finger. Stay in your PJs, throw on some Netflix, and feel smug about your slim-slacker status, while the rest of them slave away on the treadmill and you read about the fastest way to lose weight. And to eat yourself skinny, don't miss The Best Ways to Lose Belly Fat for Good, Say Doctors.

1

Invest in a spice pantry

Finishing a meal with grind of black pepper and a sprinkling of fresh herbs isn't just très gourmet, it's a double-duty weight loss trick. A study in the journal Appetite found participants ate significantly less of a wildly aromatic dish than a mildly scented variety. Adding herbs and sodium-free spice blends is an easy take advantage of sensory illusion that you're indulging in something rich—without adding any fat or calories to your plate.

RELATED: Sign up for our newsletter to get daily recipes and food news in your inbox!

2

Make healthy foods prominent and hide unhealthier foods

Everyone follows a see-food diet. The foods you see are the ones you eat. A study published in the Journal of Marketing found that people are more likely to overeat small treats from transparent packages than from opaque ones. For a lazy way to lose weight, capitalize on this human preference by putting healthy foods front and center and hiding your guilty pleasures in hard-to-reach places. Better yet, keep them off your grocery list in the first place! (You can't eat what you don't have, right?) Replace them with The Healthiest Foods You Should Be Eating Every Day, According to Experts.

3

Clear your desk and counters of food

It's one thing to make sure the snacks you see first on your counter or when you open your fridge or pantry are healthy, but it's another to keep these foods out of sight completely. That's because the simple act of seeing food—even if it's just a photo—is enough to increase levels of the hormones that make you hungry, according to a PLoS ONE study. So those cute bowls of candy, jars of cookies, or bags of chips you stock in easy-to-see places should be hidden immediately to avoid eating excess calories when your body isn't actually hungry.

Can weight loss really be as simple as drinking a glass of water? Yes, yes it can be. A study published in the journal Obesity found that people who drank two cups of water before eating lost an average of 9.5 pounds over the course of 12 weeks. This may simply be because water is filling, but researchers note the added H20 may well be displacing calories otherwise spent on calorie-laden beverages.

It won't just make your breath smell better. In fact, this trick would even work if you chewed on flavorless gum! According to a Frontiers in Psychology study, chewing flavorless gum was able to reduce appetite and help prevent impulsive eating almost as much as actually eating food. Getting cravings but only have access to junk food? Grab some gum to tide you over till you get to the veggies in your fridge.

Americans are serial snackers. In fact, about two-thirds of adults snack at least twice a day, according to a study by the U.S Department of Agriculture—a habit researchers associate with the accumulation of belly fat. But you don't have to go snackless to snack less. Just watch the clock. A study published in the Journal of the American Dietetic Association found that mid-morning snackers tended to consume more throughout the day and experienced less weight loss over the course of 12 months compared to afternoon healthy snackers. Afternoon munching was associated with a slightly higher intake of filling fiber and fruits and vegetables.

Wear comfortable clothes

Forget the suit and tie, leave the heels at home, and take advantage of every casual Friday. A study by The American Council on Exercise suggests casual clothing, as opposed to conventional business attire, can increase physical activity levels in our daily routines. Participants in the study took an additional 491 steps, and burned 25 more calories, on days they wore denim than when wearing traditional suit wear. That may sound trivial, but the calories add up! Researchers say keeping it casual just once a week could slash 6,250 calories over the course of the year—enough to offset the average annual weight gain (0.4 to 1.8 pounds) experienced by most Americans. Get more insightful a.m. tips with these 30 Best Breakfast Habits to Drop 5 Pounds.

8

Take a minute to enjoy your food

"Mindful eating" has the power to make food more pleasurable and may help prevent overeating. In one Behaviour Research and Therapy study, participants who were assigned to eat a chocolate bar more mindfully with a particular breaking and unwrapping ritual found the candy much more enjoyable—and even more flavorful—than a group who ate the bar informally.

The best piece of exercise equipment for the lazy dieter? The bed. No, you can't love make your way lean. You can absolutely sleep your way to slender, though. In fact, getting enough quality sleep is crucial for healthy weight loss. A recent study found sub-par sleep could undermine weight loss by as much as 55 percent! Inadequate or broken sleep can throw hunger-regulating hormones out of balance. Ghrelin, the "I'm hungry" hormone, shoots up; leptin, the "I'm full!" hormone, decreases. The result? You're hungrier, and you eat more food.

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What does it feel like to be fat?

 

I was fat almost my entire life and it feels like hell.

I thought I was normal until I started to go to kindergarten and kids treated me differently than they treated others. They were calling me fat and hitting me and the worst of all was when we were having a nap in the afternoon, then other kids would get up from their beds and walk over me, which hurt when they would step on my stomach.

Then in elementary school they started to bully me immediately, they called me "bacon bomb" , "pig", "fattie", they would hit me,punch me,stab me with pins. Once one of the boys had wooden stick that was really sharp on top and he threatened to stab me with it so he was chasing me all the way to the toilet,where I locked myself so he couldn't reach me anymore.

Nobody ever wanted to sit next to me and when teacher said they have to sit next to me they hated it.

Sometimes boys would take my pencil box and play football with it. Once I had pencil box that I got with puddings so it had brand name on it so few boys said "It was required to send 3 empty packs of pudding to get that pencil box but Nina sent 100."

Whenever somebody farted in the class they would say it was me.

Whenever we would go on a trip I would be the only one sitting alone in the bus.

When we would play group games on physical education class, team leaders had to choose members of their team and of course I was the last one chosen.

At age 11 I enrolled in karate class and there was one girl who was hitting me very hard and she would say she's doing that because I'm fat and while she was hitting me she was saying things like "you fattie" or "stupid fattie".

Once around Easter time one girl looked at my fat legs and said " We are going to cook your leg for Easter". The teacher heard her and she didn't say anything, she just uncomfortably looked at me and smiled.

On the streets people would also laugh at me and scream insults.

In high school it didn't get any better. At first I thought I befriended one nice guy but later I found out he was talking nasty stuff about me behind my back.

People from my class would stand in groups and talking and when I wanted to join them they would say "Nobody invited you." or "You are not welcome." At that time it was popular to have blogs so I had one too and one girl from my class was commenting nasty things on my posts,like "you're fat" or "just continue filling yourself up with sweets".

One time I saw one girl from my class on the street and asked her where she was going and she replied: "To see someone you will never have." (meaning boyfriend)

When teacher told one girl she would have to sit next to me during classes from now on she started to cry and the other girl came to comfort her and she said: " I know how you feel when you have to sit there."

Boys on school hallways and outside of school used to make pig sounds or scream: "Babe give me your number" when I was passing by and laugh.

Winters were always the worst, especially before Christmas and New year when they were using firecrackers; then I was afraid I wouldn't make it home alive after school.If there was snow they would throw big ice blocks they would find under the snow at me.

Once two girls at class were talking random stuff and one of them said " I wouldn't feel disgusted to drink water from the same bottle after someone." and the other said " Even after Nina?!" and first girl said "Welll...maybe."

If someone from my class had a birthday party they would invite everyone but me.

When I was around 16 or 17 I had a friend who was normal weight and she always used to have boyfriends and all guys liked her and sometimes I would ask her what some of the guys she was friends with thinks of me and she would tell me how they think that I'm disgusting and ugly and they wouldn't even touch me with gloves on their hands. Once we were taking a walk and saw two guys we knew and one of them told me " You are pretty" and I said "Thank you" and as soon as they left my friend said "He was just kidding when he said you were pretty."

In college things got a bit better, people there weren't bullying me for my weight anymore. But enough damage was already done and I'm not able to function socially as normal people do. I have hard time making friendships and getting into relationships and if I do get into one I'm extremely jealous and constantly scared the person I'm in a relationship with will find someone prettier than me and break up with me.

Also,one of my friends who is very good looking posts photos with other friends on Instagram but not with me, probably because she's embarrassed.

During the last couple of years I lost a lot of weight and I'm doing better but the damage that has been done to me is beyond repairable.

This is me now,still not perfect weight but I'm doing much better.

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What are the benefits of keto diet?

 

 

Over the past several years, I have performed in-depth research on different diets that are popular for their claimed health-boosting and weight-loss benefits. The keto diet is among them.

To give you a quick overview, the keto diet is short for the ketogenic diet. In general, the keto diet is composed of 75% good fats, 20% protein, and 5% carbs. There are a few variations of the keto diet (like high-protein keto diet), but this is generally the standard macronutrient ratio needed in order to achieve ketosis.

Ketosis is the key to the keto diet. Ketosis is a normal metabolic process characterized by increased ketone production. Ketones are a form of energy that is alternative to carbohydrates. Carbohydrates break down into glucose, which are easy for the body to use, but can also be problematic when over-consumed, like they are in the Standard American Diet (SAD).

To understand if the keto diet is considered healthy, first, let’s take a step back to understand ketosis - since misunderstandings are often the root of the criticism of the keto diet.

This is what I have found in my research about the potential health benefits of the keto diet with links to relevant research:

1.      Promotes weight loss: While a low-fat diet is often recommended for weight loss, but research shows that a high fat, moderate protein, and low-carbohydrate diet is much more effective at promoting weight loss, thanks to the beauty of ketone bodies.

2.      Lowers risk factors for disease: These risk factors include high blood sugar and insulin levels, high cholesterol, and high triglycerides, among others.

3.      Protects from muscle loss: a very low carbohydrate diet with adequate amounts of protein are likely protective against the loss of muscle mass.

4.      Lowers the risk of type 2 diabetes: Excess fat is linked to metabolic disorders like type 2 diabetes, and weight loss spurred by the keto diet can help to lower risk factors..

1.      Helps to control type 2 diabetes and other metabolic disorders: If you have diabetes, you may be turning to the ketogenic diet as a way to control your insulin and glucose levels. Early research shows that the ketogenic diet can help you significantly improve insulin sensitivity levels. One study even shows that some diabetes patients were able to stop taking their diabetes medication altogether while on the keto diet.

2.      May help slow tumor growth for certain types of cancer: Early research shows that a calorically-restricted ketogenic diet is an effective alternative therapy for malignant brain cancer). Since high levels of circulating glucose in the blood are needed for tumor growth, the glucose-reducing effects of the keto diet help to slow tumor growth.

3.      Improves symptoms of Parkinson’s disease and Alzheimer’s disease: The ketogenic diet may help to reduce the symptoms and slow the progression of degenerative brain diseases like Alzheimer’s disease and Parkinson’s disease.

4.      Helps treat factors causing polycystic ovarian syndrome (POS): POS is the most common cause of infertility among women. One of the aggravating factors of POS is high levels of insulin. The ketogenic diet can help reduce insulin and glucose levels in the blood as a dietary therapy for POS.

5.      Boosts recover from brain diseases: Initial animal studies show that the keto diet may boost the recovery of young people who have experienced traumatic brain injuries).

6.      Reduces the severity of acne: One of the factors that can increase your risk of acne is high insulin levels in the blood. Since the ketogenic diet doesn’t allow you to eat sugar or processed foods, which up insulin levels, it may help to improve the appearance of acne.

For most people, the ketogenic diet could offer significant health benefits.

The two main worries of health and nutrition specialists are the following:

1.      People follow the keto diet without consulting a specialist first

2.      The keto diet has not been around long enough to understand its long-term effects

 

 

There are logical responses to both of these concerns and they are directly connected. Research, even if it is relatively new, is on the side of the ketogenic diet. But it is true that an unbalanced keto diet (or any unbalanced diet, for that matter) could have detrimental effects.

For that reason, it is important to:

1.       Get a general medical check-up to make sure you are in good health to follow a restrictive diet.

2.      Consult with a registered dietician who is a specialist in the ketogenic diet to guide you on how to build a well-balanced ketogenic diet that fills all of your nutrient needs.

Once you check these off of your list, you will very likely be able to reap the benefits of the ketogenic diet for your health.

11 Proven Ways to Lose Weight Without Diet or Exercise

 Sticking to a conventional diet and exercise plan can be difficult.

However, there are several proven tips that can help you eat fewer calories with ease.
These are effective ways to reduce your weight, as well as to prevent weight gain in the future.

Here are 11 ways to lose weight without diet or exercise. All of them are based on science.

1.Chew Thoroughly and Slow Down:
Eating your food slowly can help you feel more full with fewer calories. It is an easy way to lose weight and prevent weight gain.

2.Use Smaller Plates for Unhealthy Foods:
Smaller plates can trick your brain into thinking you're eating more than you actually are. Therefore, it's smart to consume unhealthy foods from smaller plates, causing you to eat less.

3. Eat Plenty of Protein:
Adding protein to your diet has been linked to weight loss, even without exercise or conscious calorie restriction.

4. Store Unhealthy Foods out of Sight:
If you keep unhealthy foods on your counter, you are more likely to have an unplanned snack. This is linked to increased weight and obesity. It’s better to keep healthy foods — like fruits and vegetables — in plain sight.

5. Eat Fiber-Rich Foods:
Viscous fiber is particularly helpful in reducing appetite and food intake. This fiber forms gel that slows down digestion.

6. Drink Water Regularly:
Drinking water before meals may help you eat fewer calories. Replacing a sugary drink with water is particularly beneficial.

7. Serve Yourself Smaller Portions:
Larger portion sizes have been linked to obesity and may encourage both children and adults to eat more food.

8. Eat Without Electronic Distractions:
People who eat while distracted are more likely to overeat. Paying attention to your meals may help you eat less and lose weight.

9. Sleep Well and Avoid Stress:
Poor sleep and excess stress may imbalance several important appetite-regulating hormones, causing you to eat more.

10. Eliminate Sugary Drinks:
Sugary drinks have been linked to an increased risk of weight gain and many diseases. Your brain doesn't register liquid calories as it does solid foods, making you eat more.

11. Serve Unhealthy Food on Red Plates:
Red plates may help you eat fewer unhealthy snack foods. This may be because the color red triggers a stop reaction.

The Bottom Line:

Many simple lifestyle habits can help you lose weight. Some have nothing to do with conventional diet or exercise plans.
You can use smaller plates, eat more slowly, drink water and avoid eating in front of the TV or computer. Prioritizing foods rich in protein and viscous fiber may also help.
However, it’s probably best not to try all these things at once. Experiment with one technique for a while, and if that works well for you then try another one.
A few simple changes can have a massive impact on your weight over the long term.
First of all, check with your doctor (blood tests) that everything is fine.

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