Pilates builds core strength and flexibility and tones the body. It also helps improve core stability, posture and balance and prevents low back pain, according to MayoClinic.com. Because Pilates builds muscle, when combined with a healthy diet, it can lead to permanent weight loss. Discuss any changes in diet or exercise with your family doctor.
Fruits and Vegetables
Fruits and vegetables are high in water content and fiber, which provides volume and weight but not calories, explains MayoClinic.com. This high fiber and low calorie intake can result in long-term weight loss if fruits and vegetables are incorporated on a regular basis. Fruits and vegetables also contain vitamins and antioxidants that improve the immune system and prevent illness. Aim for three to five servings while trying to lose weight. Examples include salad greens, asparagus, green beans, broccoli, apples, bananas, mangoes and berries.
Whole Grains
In a 2011 report, the U.S. National Cancer Institute states that fiber, found in whole grain products, has been tied to a reduced risk of developing heart disease, some cancers, diabetes and obesity. In addition, fiber can promote weight loss through a decrease in hunger and bowel movement regulation. Fiber can also lower cholesterol levels and stabilize blood sugar and blood pressure. If you are looking to lose weight, add in four to six servings of whole grain products per day.
Pilates Strength Training
Strength training can burn fat and increase muscle mass by increasing the body's metabolism and the number of overall calories needed in a day. Pilates is a method of exercise that combines low-impact flexibility and muscular-strength training along with endurance movements. It is suitable for beginner and advanced students because it can build and tone muscles while burning calories and losing body fat with exercises that can be adapted and changed easily.
Relaxation, Flexiblity and Balance
Core exercises, like Pilates, can train the muscles in your pelvis, lower back, hips and abdomen to work in harmony, leading to better balance and stability, states MayoClinic.com. This can prevent injury and improve stamina while you losing weight. Pilates is also a mind and body exercise regimen, which can relieve stress and bring about relaxation. Stress reduction can support weight loss by the reduction of cortisol, a stress hormone that causes weight gain. Stress relief can also provide a sense of control while trying to stick with a healthy diet and exercise program.
References
- MayoClinic.com; Beginner Pilates; Mayo Clinic Staff; October 2010
- MayoClinic.com; Core Exercises; Mayo Clinic Staff; October 2009
- Meditation Yoga and Pilates: Pilates
- Harvard School of Pubic Health: What Should You Eat
- MayoClinic.com; Energy Density; Mayo Clinic Staff; January 2011
- MedlinePlus; HealthDay News; High-Fiber Diet; February 2011
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