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When Jennifer Carter, PhD, counsels patients, she often suggests they walk as they talk. "I work on a beautiful wooded campus," says the counseling and sport psychologist at the Center for Balanced Living in Ohio.

Strolling through a therapy session often helps patients relax and open up, she finds. But that's not the only benefit. As immediate past president of APA's Div. 47 (Exercise and Sport Psychology), she's well aware of the mental health benefits of moving your muscles. "I often recommend exercise for my psychotherapy clients, particularly for those who are anxious or depressed," she says.

Unfortunately, graduate training programs rarely teach students how to help patients modify their exercise behavior, Carter says, and many psychologists aren't taking the reins on their own. "I think clinical and counseling psychologists could do a better job of incorporating exercise into treatment," she says.

"Exercise is something that psychologists have been very slow to attend to," agrees Michael Otto, PhD, a professor of psychology at Boston University. "People know that exercise helps physical outcomes. There is much less awareness of mental health outcomes and much, much less ability to translate this awareness into exercise action."

Researchers are still working out the details of that action: how much exercise is needed, what mechanisms are behind the boost exercise brings, and why despite all the benefits of physical activity it's so hard to go for that morning jog. But as evidence piles up, the exercise-mental health connection is becoming impossible to ignore.

If you've ever gone for a run after a stressful day, chances are you felt better afterward. "The link between exercise and mood is pretty strong," Otto says. "Usually within five minutes after moderate exercise you get a mood-enhancement effect."

But the effects of physical activity extend beyond the short-term. Research shows that exercise can also help alleviate long-term depression.

Some of the evidence for that comes from broad, population-based correlation studies. "There's good epidemiological data to suggest that active people are less depressed than inactive people. And people who were active and stopped tend to be more depressed than those who maintain or initiate an exercise program," says James Blumenthal, PhD, a clinical psychologist at Duke University.

The evidence comes from experimental studies as well. Blumenthal has explored the mood-exercise connection through a series of randomized controlled trials. In one such study, he and his colleagues assigned sedentary adults with major depressive disorder to one of four groups: supervised exercise, home-based exercise, antidepressant therapy or a placebo pill. After four months of treatment, Blumenthal found, patients in the exercise and antidepressant groups had higher rates of remission than did the patients on the placebo. Exercise, he concluded, was generally comparable to antidepressants for patients with major depressive disorder (Psychosomatic Medicine, 2007).

Blumenthal followed up with the patients one year later. The type of treatment they received during the four-month trial didn't predict remission a year later, he found. However, subjects who reported regular exercise at the one-year follow-up had lower depression scores than did their less active counterparts (Psychosomatic Medicine, 2010). "Exercise seems not only important for treating depression, but also in preventing relapse," he says.

Certainly, there are methodological challenges to researching the effects of exercise, from the identification of appropriate comparison groups to the limitations of self-reporting. Despite these challenges, a compelling body of evidence has emerged. In 2006, Otto and colleagues reviewed 11 studies investigating the effects of exercise on mental health. They determined that exercise could be a powerful intervention for clinical depression (Clinical Psychology: Science and Practice, 2006). Based on those findings, they concluded, clinicians should consider adding exercise to the treatment plans for their depressed patients.

Mary de Groot, PhD, a psychologist in the department of medicine at Indiana University, is taking the research one step further, investigating the role exercise can play in a particular subset of depressed patients: those with diabetes. It's a significant problem, she says. "Rates of clinically significant depressive symptoms and diagnoses of major depressive disorder are higher among adults with diabetes than in the general population," she says. And among diabetics, she adds, depression is often harder to treat and more likely to recur. The association runs both ways. People with diabetes are more likely to develop depression, and people with depression are also more likely to develop diabetes. "A number of studies show people with both disorders are at greater risk for mortality than are people with either disorder alone," she says.

Since diabetes and obesity go hand-in-hand, it seemed logical to de Groot that exercise could effectively treat both conditions. When she reviewed the literature, she was surprised to find the topic hadn't been researched. So, she launched a pilot project in which adults with diabetes and depression undertook a 12-week exercise and cognitive-behavioral therapy (CBT) intervention program (Diabetes, 2009). Immediately following the program, the participants who exercised showed improvements both in depression and in levels of A1C, a blood marker that reflects blood-sugar control, compared with those in a control group. She's now undertaking a larger study to further explore exercise and CBT, both alone and in combination, for treating diabetes-related depression.

Researchers have also explored exercise as a tool for treating and perhaps preventing anxiety. When we're spooked or threatened, our nervous systems jump into action, setting off a cascade of reactions such as sweating, dizziness, and a racing heart. People with heightened sensitivity to anxiety respond to those sensations with fear. They're also more likely to develop panic disorder down the road, says Jasper Smits, PhD, Co-Director of the Anxiety Research and Treatment Program at Southern Methodist University in Dallas and co-author, with Otto, of the 2011 book "Exercise for Mood and Anxiety: Proven Strategies for Overcoming Depression and Enhancing Well-being."

Smits and Otto reasoned that regular workouts might help people prone to anxiety become less likely to panic when they experience those fight-or-flight sensations. After all, the body produces many of the same physical reactions heavy perspiration, increased heart rate in response to exercise. They tested their theory among 60 volunteers with heightened sensitivity to anxiety. Subjects who participated in a two-week exercise program showed significant improvements in anxiety sensitivity compared with a control group (Depression and Anxiety, 2008). "Exercise in many ways is like exposure treatment," says Smits. "People learn to associate the symptoms with safety instead of danger."

In another study, Smits and his colleagues asked volunteers with varying levels of anxiety sensitivity to undergo a carbon-dioxide challenge test, in which they breathed CO2-enriched air. The test often triggers the same symptoms one might experience during a panic attack: increased heart and respiratory rates, dry mouth and dizziness. Unsurprisingly, people with high anxiety sensitivity were more likely to panic in response to the test. But Smits discovered that people with high anxiety sensitivity who also reported high activity levels were less likely to panic than subjects who exercised infrequently (Psychosomatic Medicine, 2011). The findings suggest that physical exercise could help to ward off panic attacks. "Activity may be especially important for people at risk of developing anxiety disorder," he says.

Smits is now investigating exercise for smoking cessation. The work builds on previous research by Bess Marcus, PhD, a psychology researcher now at the University of California San Diego, who found that vigorous exercise helped women quit smoking when it was combined with cognitive-behavioral therapy (Archives of Internal Medicine, 1999). However, a more recent study by Marcus found that the effect on smoking cessation was more limited when women engaged in only moderate exercise (Nicotine & Tobacco Research, 2005).

Therein lies the problem with prescribing exercise for mental health. Researchers don't yet have a handle on which types of exercise are most effective, how much is necessary, or even whether exercise works best in conjunction with other therapies.

"Mental health professionals might think exercise may be a good complement [to other therapies], and that may be true," says Blumenthal. "But there's very limited data that suggests combining exercise with another treatment is better than the treatment or the exercise alone."

Researchers are starting to address this question, however. Recently, Madhukar Trivedi, MD, a psychiatrist at the University of Texas Southwestern Medical College, and colleagues studied exercise as a secondary treatment for patients with major depressive disorder who hadn't achieved remission through drugs alone. They evaluated two exercise doses: One group of patients burned four kilocalories per kilogram each week, while another burned 16 kilocalories per kilogram weekly. They found both exercise protocols led to significant improvements, though the higher-dose exercise program was more effective for most patients (Journal of Clinical Psychiatry, 2011).

The study also raised some intriguing questions, however. In men and women without family history of mental illness, as well as men with family history of mental illness, the higher-dose exercise treatment proved more effective. But among women with a family history of mental illness, the lower exercise dose actually appeared more beneficial. Family history and gender are moderating factors that need to be further explored, the researchers concluded.

Questions also remain about which type of exercise is most helpful. Most studies have focused on aerobic exercise, though some research suggests weight training might also be effective, Smits says. Then there's the realm of mind-body exercises like yoga, which have been practiced for centuries but have yet to be thoroughly studied. "There's potential there, but it's too early to get excited," he says.

It's also unclear exactly how moving your muscles can have such a significant effect on mental health. "Biochemically, there are many things that can impact mood. There are so many good, open questions about which mechanisms contribute the most to changes in depression," says de Groot.

Some researchers suspect exercise alleviates chronic depression by increasing serotonin (the neurotransmitter targeted by antidepressants) or brain-derived neurotrophic factor (which supports the growth of neurons). Another theory suggests exercise helps by normalizing sleep, which is known to have protective effects on the brain.

There are psychological explanations, too. Exercise may boost a depressed person's outlook by helping him return to meaningful activity and providing a sense of accomplishment. Then there's the fact that a person's responsiveness to stress is moderated by activity. "Exercise may be a way of biologically toughening up the brain so stress has less of a central impact," Otto says.

It's likely that multiple factors are at play. "Exercise has such broad effects that my guess is that there are going to be multiple mechanisms at multiple levels," Smits says.

So far, little work has been done to unravel those mechanisms. Michael Lehmann, PhD, a research fellow at the National Institute of Mental Health, is taking a stab at the problem by studying mice animals that, like humans, are vulnerable to social stress.

Lehmann and his colleagues subjected some of their animals to "social defeat" by pairing small, submissive mice with larger, more aggressive mice. The alpha mice regularly tried to intimidate the submissive rodents through the clear partition that separated them. And when the partition was removed for a few minutes each day, the bully mice had to be restrained from harming the submissive mice. After two weeks of regular social defeat, the smaller mice explored less, hid in the shadows, and otherwise exhibited symptoms of depression and anxiety.

One group of mice, however, proved resilient to the stress. For three weeks before the social defeat treatment, all of the mice were subjected to two dramatically different living conditions. Some were confined to spartan cages, while others were treated to enriched environments with running wheels and tubes to explore. Unlike the mice in the bare-bones cages, bullied mice that had been housed in enriched environments showed no signs of rodent depression or anxiety after social defeat (Journal of Neuroscience, 2011). "Exercise and mental enrichment are buffering how the brain is going to respond to future stressors," Lehmann says.

Lehmann can't say how much of the effect was due to exercise and how much stemmed from other aspects of the stimulating environment. But the mice ran a lot close to 10 kilometers a night. And other experiments hint that running may be the most integral part of the enriched environment, he says.

Looking deeper, Lehmann and his colleagues examined the mice's brains. In the stimulated mice, they found evidence of increased activity in a region called the infralimbic cortex, part of the brain's emotional processing circuit. Bullied mice that had been housed in spartan conditions had much less activity in that region. The infralimbic cortex appears to be a crucial component of the exercise effect. When Lehmann surgically cut off the region from the rest of the brain, the protective effects of exercise disappeared. Without a functioning infralimbic cortex, the environmentally enriched mice showed brain patterns and behavior similar to those of the mice who had been living in barebones cages.

Humans don't have an infralimbic cortex, but we do have a homologous region, known as cingulate area 25 or Brodmann area 25. And in fact, this region has been previously implicated in depression. Helen Mayberg, MD, a neurologist at Emory University, and colleagues successfully alleviated depression in several treatment-resistant patients by using deep-brain stimulation to send steady, low-voltage current into their area 25 regions (Neuron, 2005). Lehmann's studies hint that exercise may ease depression by acting on this same bit of brain.

Of all the questions that remain to be answered, perhaps the most perplexing is this: If exercise makes us feel so good, why is it so hard to do it? According to the Centers for Disease Control and Prevention, in 2008 (the most recent year for which data are available), some 25 percent of the U.S. population reported zero leisure-time physical activity.

Starting out too hard in a new exercise program may be one of the reasons people disdain physical activity. When people exercise above their respiratory threshold that is, above the point when it gets hard to talk they postpone exercise's immediate mood boost by about 30 minutes, Otto says. For novices, that delay could turn them off of the treadmill for good. Given that, he recommends that workout neophytes start slowly, with a moderate exercise plan.

Otto also blames an emphasis on the physical effects of exercise for our national apathy to activity. Physicians frequently tell patients to work out to lose weight, lower cholesterol or prevent diabetes. Unfortunately, it takes months before any physical results of your hard work in the gym are apparent. "Attending to the outcomes of fitness is a recipe for failure," he says.

The exercise mood boost, on the other hand, offers near-instant gratification. Therapists would do well to encourage their patients to tune into their mental state after exercise, Otto says especially when they're feeling down.

"Many people skip the workout at the very time it has the greatest payoff. That prevents you from noticing just how much better you feel when you exercise," he says. "Failing to exercise when you feel bad is like explicitly not taking an aspirin when your head hurts. That's the time you get the payoff."

It may take a longer course of exercise to alleviate mood disorders such as anxiety or depression, Smits adds. But the immediate effects are tangible and psychologists are in a unique position to help people get moving. "We're experts in behavior change," he says. "We can help people become motivated to exercise."

Kirsten Weir is a writer in Minneapolis.

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The exercise effect - American Psychological Association

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Life can get busy, and oftentimes we find ourselves traveling or otherwise unable to get to our preferred health and fitness facility for a workout. ACE Certified Professional Ted Vickey offers these 25 moves to help you stay on track, no matter where you find yourself. Using only your own body weight, these versatile moves can help you create a total-body workout that fits your needs and abilities.

Founded in 1985, the American Council on Exercise (ACE) is a nonprofit organization committed to America's health and wellbeing. Over the past 30 years, we have become an established resource for health and fitness professionals, and the public, providing comprehensive, unbiased research and validating ourselves as the country's trusted authority on health and fitness.

Today, ACE is the largest nonprofit health and fitness certification, education and training organization in the world with more than 60,000 certified professionals who hold more than 67,000 ACE Certifications. With a long heritage in certification, education, training and public outreach, we are among the most respected organizations in the industry and a resource the public has come to trust for health and fitness education. Learn how to become an ACE Personal Trainer.

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Fitness Programs | Top 25 At-Home Exercises

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3. Assemble your equipment

You'll probably start with athletic shoes. Be sure to pick shoes designed for the activity you have in mind. For example, running shoes are lighter in weight than cross-training shoes, which are more supportive.

If you're planning to invest in exercise equipment, choose something that's practical, enjoyable and easy to use. You may want to try out certain types of equipment at a fitness center before investing in your own equipment.

You might consider using fitness apps for smart devices or other activity tracking devices, such as ones that can track your distance, track calories burned or monitor your heart rate.

Now you're ready for action. As you begin your fitness program, keep these tips in mind:

Retake your personal fitness assessment six weeks after you start your program and then again every few months. You may notice that you need to increase the amount of time you exercise in order to continue improving. Or you may be pleasantly surprised to find that you're exercising just the right amount to meet your fitness goals.

If you lose motivation, set new goals or try a new activity. Exercising with a friend or taking a class at a fitness center may help, too.

Starting an exercise program is an important decision. But it doesn't have to be an overwhelming one. By planning carefully and pacing yourself, you can establish a healthy habit that lasts a lifetime.

.

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Fitness program: 5 steps to get started - Mayo Clinic

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Help Patients Achieve Goals at Home

WebPT believes in empowering the therapy community to achieve greatness in practice. Thats why, in addition to creating the leading web-based therapy-specific EMR solution, weve developed a physical therapy home exercise program (HEP) to help your patients get the most out of their treatment.

We all know prescribed home exercise is a key part of patient recovery and rehab, so it can be pretty frustrating when patients do not correctly follow the prescribed program. Make it easy for patients to stay compliant at home with the WebPT Home Exercise Program.

Add HEP to your practice to gain access to thousands of videos, color photos, and line drawingscomplete with instructionsthat you can email directly to your patients. Cant find what youre looking for in the peer-reviewed, predefined Exercise Profiles? Create your own customized profiles and even edit the instructions for a more personalized program.

Discover the WebPT Home Exercise Program as well as our therapy-centric EMR solution.Schedule a demo today.

Already a WebPT Member? Contact your Success Rep at 866-221-1870, option 3 or success@webpt.com to learn more about our physical therapy home exercise program.

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Physical Therapy Home Exercise Program (HEP) | WebPT

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Do you have trouble losing weight? Or would you like to lose faster? Youve finally come to exactly the right place.

The sad truth is that conventional ideas eat less, run more do not work long term. Counting calories, exercising for hours every day and trying to ignore your hunger? Thats needless suffering and it wastes your time and precious willpower. Its weight loss for masochists. Eventually almost everyone gives up. Thats why we have an obesity epidemic.

Fortunately theres a better way. Get ready for effortless weight loss. li The bottom line? Your weight is hormonally regulated. All thats necessary is reducing your fat-storing hormone, insulin, and youll effortlessly lose excess weight.

Below is a practical step-by-step guide to do exactly that.

Are you ready? Here we go.

Start at the top of the list (most important) and go down as far as you need. Klick on any tip to read all about it. Perhaps you only need the first piece of advice?

Eighteen tips too many for you? Check out this new high-quality video course with the five most important ones. Sign up for free updates and youll get instant access to it:

or keep reading below for all 18.

If you want to lose weight you should start by avoiding sugar and starch (like bread). This is an old idea: For 150 years or more there have been an infinite number of weight-loss diets based on eating less carbs. Whats new is that dozens of modern scientific studies have proven that, yes, low carbis the most effective way to lose weight.

Obviously its still possible to lose weight on any diet just eat less calories than you burn, right? The problem with this simplistic advice is that it ignores the elephant in the room: Hunger. Most people dont like to just eat less, i.e. being hungry forever. Thats dieting for masochists. Sooner or later a normal person will give up and eat, hence the prevalence of yo-yo dieting.

The main advantage of low carb diets is that they cause you to want to eat less. Even without counting calories most overweight people eat far fewer calories on low carb. Sugar and starch may increase your hunger, avoiding it may decrease your appetite to an adequate level. If your body wants to eat an appropriate number of calories you dont need to bother counting them. Thus: Calories count, but you dont need to count them.

A 2012 study also showed that people on a low carb dietburned 300 more calories a day while resting!According to one of the Harvard professors behind the study this advantagewould equal the number of calories typically burned in an hour of moderate-intensity physical activity. Imagine that: an entire bonus hour of exercise every day, without actually doing it.

Bottom line: A low carb diet reduces your hunger and makes it easier to eat less. And it might even increase your fat burning at rest. Study after study show that low carb is the smart way to lose weight and that it improves important health markers.

Do you want to watch a new high-quality 11-minute video course on how to eat low-carb, high-fat (LCHF)? And about the most important things to think about? Sign up for free updates and youll get instant access to it:

Do you want to know more about exactly what to eat on low carb, exactly how to do it, potential problems and solutions and lots of great recipes?

Start here: LCHF for Beginners

Dont be hungry. The most common mistake when starting a low carb diet: Reducing carb intake while still being afraid of fat. The problem is that carbs and fat are the bodys two main energy sources.It needs at least one. Low carb AND low fat = starvation

Avoiding both carbs and fat results in hunger, cravings and fatigue. Sooner or later people cant stand it and give up. The solution is toeat more natural fat until you feel satisfied. For example:

Always eat enough, so that you feel satisfied, especially in the beginning of the weight-loss process.Doing this on a low carb diet means that the fat you eat will be burned as fuel by your body, as your levels of the fat storing hormone insulin will be lowered. Youll become a fat burning machine. Youll lose excess weight without hunger.

Do you still fear saturated fat? Dont. The fear of saturated fat is based on obsolete theories that have beenproven incorrect by modern science. Butter is a fine food. However, feel free to eat mostly unsaturated fat (e.g. olive oil, avocado, fatty fish) if you prefer. This could be called a Mediterranean low carb diet andworks great too.

Eating when hungry also implies something else:If youre not hungry you probably dont need to eat yet. When on a LCHF diet you can trust your feelings of hunger and satiety again. Feel free to eat as many times per day that works best for you.

Some people eat three times a day and occasionallysnackin between (note that frequent snacking could mean that youd benefit from adding fat to your meals, to increase satiety).Some people only eat once or twice a day and never snack. Whatever works for you. Just eat when youre hungry.

Read More about Why Eating When Hungry is Smarter than Counting Calories

On a low-carb diet you should aim to eat when hungry (see tip #2 above). And if youre not hungry? Dont eat. Nothing slows down weight loss more than frequently eating a lot of food that you do not need. This, in fact, is so important that its worth this section of its own.

Unnecessary snacking can be a problem on LCHF too. Some things are easy to eat just because theyre tasty and easily available. Here are three common traps to watch out for on LCHF:

Do you have to eat breakfast? No, of course not. Dont eat if youre not hungry. And this goes for any meal.

On a strict LCHF diet the hunger and urge to eat tends to decrease a lot, especially if you have excess weight to lose. Your body may behappilyburning your fat stores, reducing the need to eat.

If this happens, be happy! Dont fight it by eating food you dont want. Instead wait for the hunger to return before you eat again. This will save you both time and money, while speeding up your weight loss.

Some people fear that they will lose control if they dont eat every three hours, thus making them eat thousands of calories and blowing their diets completely. So they obsessively snack all the time.

This obsessive snacking may be necessary on a diet high in sugar/processed carbs to control hunger cravings, but itsusually completely unnecessary on an LCHF diet. Hunger will only slowly return and youll have plenty of time to prepare food or grab a snack.

To lose weight quickly and sustainably: Eat when youre hungry but only when youre hungry.Forget the clock and listen to your body instead.

Learn more in these videos:

Tracking successful weight loss is sometimes trickier than youd think. Focusing only on weight and stepping on the scale every day might be misleading, cause unnecessary anxiety and undermine your motivation for no good reason.

The scale is not necessarily your friend. You may want to lose fat but the scale measures muscles, bone and internal organs as well. Gaining muscle is a good thing. Thus weight orBMIare imperfect ways to measure your progress. This is especially trueif youre just coming off a long period of semi-starvation (calorie counting), as your body may want to restore lost muscles etc. Starting weight training and gaining muscle can also hide your fat loss.

Losing fat and gaining muscles is great progress, but you may miss this if you only measure your weight. Thus its smart to also track the disappearance of your belly fat, by measuring yourwaist circumference.

Heres how to do it:

Compare your result to these recommendations:

I recommend aiming for excellent but its not always realistic. Young people can usually achieve this, but for some middle-aged or older women it may be a major victory to get all the way to decent.

I suggest measuring your waist circumference and weight before starting and then perhaps once a week or once a month. Write the results down so that you can track your progress.If you want you can measure more areas: around the buttocks, the chest, the arms, legs, etc.

Note that your weight can fluctuate up and down several pounds from day to day, depending on fluid balance and stomach contents: Dont worry about short term changes, instead follow the long-term trend.

If you can, try tocheck other important health markerswhen starting out, like these:

These markers are almost universally improved on a low carb diet, even before major weight loss. Re-checking these health markers after a few months can be great for your motivation astheyll usually showthat youre not just losing weight, youre gaining health too.

PS:Dont have a measuring tape at home? Try these options:

It usually takes years or decades to gain a lot of weight. Trying to lose it all as quickly as possible by starving yourself rarely works well long-term, thats just the recipe for yo-yo dieting. To succeed you need something that works long term.

Its common to lose2-6 pounds (1-3 kg) within the first weekon a strict low carb diet, and then on average aboutone pound (0.5 kg) per week as long as you have a lot of weight remaining to lose.This translates into about 50 pounds (25 kilos) per year.

Every 5 pounds of fat loss roughly equals 1 inch lost around the waist (1 kilo = 1 cm).

Young males sometimes lose weight quicker than this, perhaps twice as fast. Post-menopausal women may lose at a slightly slower pace. People on a very strict low carb diet may lose weight quicker, as well as those who exercise a lot (a bonus). And if you have an enormous amount of excess weight to lose you could start out much faster.

As you get closer to your ideal weight the loss slows, until you stabilize at a weight that your body feels is right. Hardly anyone gets underweight on a low carb diet as long as they eat when hungry.

Examples: Weight loss stories.

Are you coming off a period of semi-starvation (calorie counting)? Focus on your waist circumference and health markers (see advice #4) at first as it sometimes takes several weeks before weight loss is apparent.

Expect weight loss plateaus: Days or weeks where nothing seems to happen on the scale. Everybody hits them. Stay calm. Keep doing what youre doing and eventually things will start happening again (if not, check the other 16 tips).

Losing a lot of weight long-term and keeping it off forever wont happen unless youchange your habits forever. If you lose weight and then return to living exactly the way did when you gained weight, dont be surprised when the excess weight returns. It will.

Maintaining weight loss requires long-term change and patience. If this doesnt seem possible for you, then youre perhaps more interested inone of these magical diet scams.

Forget quick fixes:If you lose some weight every month, eventually youll get rid of all your excess weight.Thats inevitable progress. Thats what you want.

PS:Long-term change is only hard in the beginning, especially during the first couple of weeks.Its like quitting smoking.Once you develop new habits it becomes easier and easier every week. Eventually it comes naturally.

Keep reading!

This is a tip that goes for men as well, of course, but eating fruit is a more common obstacle for women trying to lose weight.

This advice is controversial as fruit has an almost magical health aura today. People may believe that fruit is nutritious butunfortunatelyfruit contains a lot of sugar around 10% by weight (the rest is mostly water). Just taste an orange or a grape. Sweet, right?

Five servings of fruit per day is equivalent to the amount of sugar in 16 ounces of soda (500 ml). Contrary to what many people believe the sugar is more or less identical (about 50% glucose, 50% fructose).

Sugar from fruit can shut down fat burning. This can increase your hunger and slow your weight loss.For best results avoid fruit or enjoy it occasionally as a treat.

Bottom line:Fruit is candy from nature.

Most people believe that fruit is natural, but todays fruit in the supermarket have very little in common with what fruit used to look like before. Theres way more sugar in modern domesticated fruit.

What Fruits and Vegetables Looked like Before

This applies to women too, but men drink more beer on average. Beer contains rapidly digested carbsthat shut down fat burning. Thats why beer is sometimes referred to as liquid bread. Theres a good reason for the term beer belly.

Here aresmarter alcoholic optionsfor losing weight:

These drinks hardly contain any sugar/carbohydrates so theyre better than beer. However, large amounts of alcohol might slow weight loss somewhat, so moderation is still a good idea.

LowCarbAlcohol theBest and the Worst

Many people replace sugar with artificial sweeteners in the belief that this will reduce their calorie intake and cause weight loss. It sounds plausible. Several studies, however, have failed to show any positive effect on weight loss by consuming artificial sweeteners instead of plain sugar.

Instead, according to scientific studies,artificial sweeteners canincrease appetite and maintain cravings for sweet food. And one recent independent study showed that switching drinks with artificial sweeteners to water clearly helped women lose weight:

Study: Avoiding Diet Beverages Helps Women Lose Weight

This could be because the body increases insulin secretion in anticipation that the sugar will appear in the blood. When this doesnt happen, blood sugar drops and hunger increases. Whether this chain of events regularly take place is somewhat unclear. Something odd happened when I tested Pepsi Max though, and there are well-designed studies showing increased insulin when using artificial sweeteners.

Furthermore, artificial sweeteners can maintain an addiction to sweets and lead to snack cravings. And the long term effects of consuming artificial sweeteners are unknown.

Studies claiming to show neutral or positive effects of sweeteners are usually funded by the beverage industry.

By the way, Stevia is marketed as a natural alternative to artificial sweeteners. Thats marketing talk. There is nothing natural abouta processed super-sweet white powder like Stevia.

If youre having trouble losing weight I suggest that you completely avoid sweeteners. As a bonus youll soon start to enjoy the natural sweetness of real food, once youre no longer adapted to the overpowering artificial sweetness of junk food and diet sodas.

23706:35Do you find the idea of avoiding sweeteners almost impossible to imagine? Addiction to sugar and sweet foods is very common, but its possible to become free. Check out our video course with addiction specialist Bitten Jonsson, RN.

Read More about Artificial Sweeteners

Many prescription drugs can stall your weight loss. Discuss any change in treatment with your doctor. Here are the worst three:

These other medications can also cause problems:

Have you ever wished for more hours of sleep, and a less stressful life in general? Most people have and that can be bad news for their weight.

Chronic stress may increase levels of stress hormones such as cortisol in your body. This can cause increased hunger and result in weight gain. If youre looking to lose weight, you should review possible ways to decrease or better handle excessive stress in your life. Although this often demands substantial changes, even altering small things such as posture may immediately affect your stress hormone levels, and perhaps your weight.

You should also make an effort to get enough good sleep, preferably every night. Strive to wake up refreshed of your own accord, independently of the alarm clock. If youre the kind of person who always gets brutally woken up by the alarm ringing, you might never be giving your body adequate rest.

One way to combat this is to go to bed early enough for your body to wake up autonomously before the alarm clock goes off. Letting yourself get a good nights sleep is another way of reducing stress hormone levels.

Sleep deprivation, on the other hand, comes hand in hand with sugar cravings. It also has an adverse effect on self-discipline and makes it painfully easy to give in to temptation (its no coincidence that induced sleep deprivation is a common interrogation technique). Similarly, sleep deprivation weakens your resolve to work out.

Do you have trouble sleeping even if theres ample time for it? Here are five tips from an expert:

Finally, make sure that your bedroom is dark enough, and stays at a pleasant temperature. Sleep well!

Many may find the above guidelines difficult to follow, perhaps because of a lack of time (or the equivalent small children!). But stressing less and sleeping more doesnt just feel good. It can also play a part in helping you get thinner.

Read More About the Benefits of Sleep

See more here:
How to Lose Weight - Diet Doctor

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Specialties

At LA Fitness, we encourage club members to live an active lifestyle, practice good health and Exercise Your Options'_!

The exercise classes typically offered at a LA Fitness location include: aerobic basics, aqua fit, belly dancing, body works plus abs, boot camp conditioning, cardio jam, club boxing circuit, core training, cycle, cycle zone, hip hop, kickbox cardio, latin heat, mat pilates, sampler, senior fit, step circuit, step II plus abs, step sculpt, striding, sunrise yoga, tai chi, total body conditioning, yoga, yogabeat, and/or Zumba.

Please visit the LA Fitness site for a listing of current class offerings.

Facilities and amenities may vary by location

Established in 1984.

LA Fitness offers several amenities, including an aerobics room, weight lifting equipment, cardio equipment, steam room, sauna, group fitness classes, sports leagues, personal training and much, much more! Facilities and amenities may vary by location.

LA Fitness seeks innovative ways to enhance the physical and emotional wellbeing of our increasingly diverse membership base. Today, our state-of-the-art clubs span the continent and we're still expanding. Our strong and successful growth stems from our commitment to understanding and meeting the distinct needs of each community we serve. With our wide range of amenities and a highly trained staff, we can provide fun and effective workout options to family members of all ages and interests. Because we know that a healthy society depends on the well-being of all those who comprise it, our emphasis is on giving our members the most for their dollars to make the LA Fitness experience accessible to more segments of the community.

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LA Fitness - Secaucus, NJ - yelp.com

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A panicky, flirtatious text thread usually leading to sexting. Commonly typed in a nervous fashion out of fear of getting caught.

Look at Jimmy over there fever texting with his side chick.

a massive night out with the lads with no defined finishing time, unlimited larger consumption and scant regard for any tasks or responsibilities that need to be adhered to the next day. Generally the premise of the out of town worker

-you out on Thursday? -too right, full smash! -but what about all that cable we've got to install on Friday? -i couldn't give a f**k!

It is a reference to the assassination of President Lincoln. Can be substituted with any phrase referring to a tragic event, such as, "Other than that, how was the flight, Sullie?"

"I just found out I have to work this weekend." "Other than that, how was the play, Mrs. Lincoln?"

Bay area term meaning to put money down on someone else's gas. Someone's portion of gas money.

"Do you have gas ends for the trip?" "I have ends on gas!"

When a person in casual conversation drops extremely depressing information in an order to derail the conversation to a more depressing state.

Person 2: "Yeah, but that time I was here my ex punched me in the face."

Person 1: "...fuck...way too be depressive aggressive."

When someone brags about something but are clearly lying about it or give an example of how bad you are at the thing you're bragging about.

Did you hear that Trump Brag: "I went to an ivy league school, I'm very highly educated. I know words I have the best words."

What happens when you type "Google" into Google.

I am head of IT and I have it on good authority: if you type "Google" into Google you can break the internet. So please, no-one try it, even for a joke.

Read the original here:
Low Protein Diets Good For Your - Urban Dictionary

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