Pilates and weight loss, part 3
This week we have been discussing Pilates, weight loss and the factors that contribute to weight loss. Stress is often cited as a cause of weight gain — or weight loss — and Pilates is often cited as a stress-reducing exercise system. So today we will explore the effects stress has on the body and how Pilates can help.
After sifting through all the information available on the internet regarding stress and weight fluctuations, we came to one conclusion: doctors and researchers disagree on the exact hormonal changes stress induces in the body that could lead to changes in weight. In short, some believe stress increases cortisol levels which causes weight gain. But according to the Mayo Clinic, “…there is no evidence that the amount of cortisol produced by a healthy individual under stress is enough to cause weight gain.” In fact, popular diet pills which claimed to be “cortisol blockers” were recently banned by the FDA for unsubstantiated claims of weight loss, and the companies were forced to pay millions in consumer refunds. For a review of other diet pills by the Mayo Clinic, click here.
Other sites discuss stress-induced insulin resistance and metabolic syndrome as additional causes of weight gain. Undoubtedly, stress is damaging to the body, but each individual has his/her own unique health concerns and his/her own predispositions to certain health issues. Thus, we have included links to the additional information, but would prefer to focus on that which the experts DO agree!
Most researchers, physicians and nutritionists agree that “emotional eating” or “nervous eating” remains the true reason stress leads to weight gain. While some respond to stress by NOT eating, many of us reach for the chocolate chip cookie or the entire bag of chips in times of stress. Because eating healthily — like choosing the carrot sticks over the candy bar — can feel like punishment to the overworked, exhausted, frazzled body, we seek to “take care of ourselves” with food that instantly gratifies us and makes us say “life is good after all!” The desire to take care of one’s self is a positive act, yet the choices made usually are not the best for the body in the long run.
The good news: Pilates can help keep stress in check! It can be hard to shift your thinking to viewing exercise as a reward and a gift you give to yourself, but our suggestion is simple — give it a try! Wouldn’t it be worth it if you slept better or felt better about yourself after your workout? Try the Renew and Revitalize Workout from UltimatePilatesWorkouts.com for an energizing, core strengthening workout, or the Strength and Challenge Workout for a more challenging routine that will surely release excess stress!
If you’re struggling with cravings, unfortunately, there is no easy solution. Try a Hershey’s Kiss instead of the entire candy bar, or buy a smaller bag of chips if you fear you’ll devour a large bag before you know it. Satisfying a craving is not the problem…the degree to which one satisfies a craving usually is! You just have to decide “will eating this make me more or less happy in the long run…..”
Why Any Body can be a Pilates Body!
At our Pilates studio in Manhattan, we often overhear one client wishing she had another client’s legs, while that same client is wishing that she had the other client’s flat abs! It seems that we women are rarely satisfied with our body type and the “grass is always greener” idea applies to bodies as well.
But guess what! Both body type (the way our metabolism works and the way we gain muscle) and body shape (where our extra weight naturally falls) are determined almost entirely by genetics! Alas, we have no control over our own genetics! Some things can be changed – but other things can’t! For instance, you can shed a few pounds off your legs, but you can’t make your legs grow a few inches!
Think of it this way: would an English bulldog EVER look like a greyhound, even if dieted and exercised? Would it even try? Or would a Great Dane ever look like a Chihuahua? That’s ludicrous, right? Then why do so many of us (present company included J J) aspire to achieve a body that genetics has determined we have no chance of getting? We should learn from our pets! Dogs and cats from Persians to terriers are proud of who they are and the way they are made – and we should be too!
So in case you’re wondering about your own body type now, body types are generally categorized into 3 major types (click here for a more detailed breakdown or here):
*Endomorph: Bigger bones, higher fat content, more curvaceous, may have trouble losing weight
*Mesomorph: Medium, athletic build, may have an easier time losing fat and gaining muscle
*Ectomorph: Long, lean, and may have trouble building muscle and gaining weight
And if you’re wondering about your body shape, 4 different body shapes are considered common (click here for a great article):
*Spoon: Lower body emphasized: hips and thighs significantly bigger than upper body
*Cone: Upper body emphasized: weight gained in arms, chest, back and middle with relatively lean legs
*Hourglass: Weight gained in both upper and lower body, with waistline remaining relatively small
*Ruler: Not much definition between the circumference of the chest, waist or hips
Note! All of these shapes are even more extreme when extra weight gain is involved!
THUS, when it comes to exercising for your body type and choosing exercises for your body type, all of the above information can be informative – but quite overwhelming!!!! The good news is that Pilates can make your strong and lean within your body type. Superior core strength will behoove ANY body type. Certain exercises may be more challenging for certain body shapes more than others, but because Pilates focuses on symmetry, balance and a total body workout, it re-balances the body overall. And because Pilates by definition does not create bulk, the endo/meso/ecto morphs don’t need to worry about de-railing their well-strategized workout routine! Once again, Pilates emerges as the ultimate cross training system!
So no more looking in the mirror longing for a “Pilates Body” that is different from your own. Your body can be the perfect Pilates body if it is balanced, aligned, agile and strong. (And remember – you want to be balanced, aligned, agile and strong according to the goals YOU set for yourself, not someone else’s goals or standards!) Embrace the body you have, treat it well and be the best that YOU can be!!
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