Food

Diet according to the type of figure - each woman has her own method of losing weight. The simplest and most effective diet. Nutrition according to the type of figure "Hourglass"

Most women have a problem area in which fats are deposited especially actively. This is due to the type of figure.

Based on this classification, a special diet was developed, which involves building a diet based on the structural features of the body.

Let's take a look at what a body type diet is for silhouettes such as Apple, Pear, Rectangle, Inverted Triangle, and Hourglass.

What varieties are

The following types of figures are distinguished:

Apple. In women with such a body structure, everything superfluous is deposited in its upper part.
They are characterized by large breasts and a voluminous waist (the diameter can match the chest), but the legs are usually slender and beautiful.

But such girls tend to be overweight, so it is very important for them to keep fit.
Pear (triangle). These girls are characterized by narrow shoulders and small breasts, a thin waist and voluminous hips.
Everything superfluous is deposited at the bottom. According to psychologists, it is this figure that seems most attractive to men.
Hourglass. Considered the ideal figure. The silhouette is X-shaped, feminine, with pronounced curves.
Hips and shoulders are proportional to each other, a thin waist stands out. When you gain weight, it is usually distributed evenly.
Rectangle. The silhouette in this case is even. Such a figure is characterized by an inconspicuous waist, which is approximately equal in volume to the hips and chest.
inverted triangle. Athletic physique, in which the girl has narrow hips, not too pronounced waist and broad shoulders.
The peculiarity of such a silhouette is that even with a slenderness, a girl can look quite massive. And the advantage is long and slender legs.

This photo clearly shows how easy it is to determine the type of your figure:

Features of the diet, sample menu

The diet is designed for the long term. It can be followed until the desired result is achieved or on an ongoing basis. The main point is in the division by type of figure, for each of which there are recommendations.

The following advantages stand out:

The diet is quite varied, such food is safe for health.
Fractional nutrition prevents a constant feeling of hunger.
You can effectively reduce weight and maintain it at the desired level.

Of the shortcomings, it is worth noting the following:

Eating smaller meals for an extended period can be difficult.
Restrictions on simple carbohydrates are difficult for many to tolerate.
The diet is not suitable for those who want to get a quick result.

Contraindications to the diet are standard - pregnancy and lactation, chronic diseases, digestive disorders. If you have any problems, it is recommended that you first consult with your doctor.

Consider what should be the menu for each type of figure.

"Apple". The diet for the “Apple” figure will help those women who are thinking about how to quickly and effortlessly remove their stomach.

Strict diets with this type are contraindicated because the weight will come back very quickly. The main meal is breakfast.

Dinner should be as light as possible, such as a salad or low-fat sour-milk drinks.

It is important to limit salt, seasonings and spices, as they provoke swelling. Avoid fatty and fried foods, as well as sweets and baked goods.

The list of permitted products includes the following products:

lean meat and poultry;
Fish and seafood;
dairy and sour-milk products of low fat content;
eggs;
cereals;
vegetables (especially carrots, beets, celery, onions, garlic);
fruits, especially citrus fruits;
lemon juice;
sesame;
olive oil.

Consider an approximate version of the weekly menu.

Monday:

Oatmeal with fruits.
Broth, boiled chicken, buckwheat.
Vegetable salad.

Tuesday:

Buckwheat in milk.
Ukha, vegetable stew.
The vinaigrette.

Wednesday:

Steamed omelet from two eggs, vegetables.
Green borscht, fish cutlets, bean puree.
Curd with yogurt.

Thursday:

Oatmeal, citrus.
Beetroot soup, buckwheat with lean meatballs.
Vegetable salad.

Friday:

Rice with milk, citrus.
Celery soup, beef cutlets, green beans.
Cabbage and carrot salad.

Saturday:

Scrambled eggs from a pair of eggs. Grated carrot salad.
Lentil puree, meatball soup, a couple of vegetables.
Cabbage salad.

Sunday:

Millet groats with dried fruits.
Soup with peas, pilaf with seafood, tomato.
Ragout of vegetables.

Watch a video on this topic:

"Pear". With this type, the emphasis should be on proteins and fiber.. In the morning it is recommended to drink a glass of water with the addition of lemon juice. You can take as a basis the principles of separate nutrition.

The following products should be excluded:

fatty meats;
fried and spicy;
sour food;
ice cream;
sweet;
carbonated drinks, alcohol;
spices and spices.

Sample menu for a week for "Pear".

Monday:

Oatmeal with dried fruits.
Ragout of vegetables, broth with croutons.
Baked chicken fillet.

Tuesday:

Buckwheat with prunes.
Creamy mushroom soup, a couple of slices of dark bread, coleslaw.
Grilled fish.

Wednesday:

Millet porridge with dried fruits.
Soup with rice, grated carrot salad.
Seafood.

Thursday:

Oatmeal with dried fruits.
Borscht, vegetable stew.
Fish soufflé.

Friday:

Pumpkin porridge with milk.
Celery soup, bean puree.
Steam chicken cutlets.

Saturday:

Rice porridge with milk.
Okroshka, vegetable salad.
Grilled salmon.

Sunday:

Porridge from barley groats with the addition of dried apricots.
Buckwheat soup, vegetable salad.
Braised rabbit meat.

About nutrition for a woman with a pear body type:

"Rectangle". The main essence of the diet in the use of low-calorie foods that fit well together.

Fried foods are prohibited. A sufficient amount of fruits and vegetables, as well as protein, is important. Sometimes it is recommended to do fasting days.

The following products are prohibited:

pastry from wheat flour and muffin;
sweets and desserts;
carbonated drinks and alcohol;
it is also recommended to limit coffee and products that contain it.

Consider what an example menu might look like.

Monday:

Oatmeal with milk, apple.
Ukha, a couple of slices of bran bread.
Steamed turkey cutlets, vegetable stew.

Tuesday:

Milk vermicelli soup, pear.
Soup with meatballs, a couple of slices of dark bread.
Pilaf with the addition of seafood, seaweed in the form of a salad.

Wednesday:

Pumpkin porridge with milk, citrus.
Chicken soup with pieces of meat, a couple of slices of bran bread.
Baked fish with tomatoes, broccoli and spinach.

Thursday:

Buckwheat with milk, kiwi.
Beet soup, boiled chicken.
Stuffed fish, cabbage salad.

Friday:

Milk porridge from rice, grapefruit.
Broth with breadcrumbs, baked turkey.
Boiled rice, seafood salad.

It's no secret that not all of us think about the type of our figure, especially about the appropriate type of diet. Many representatives of the weaker sex wish to have a beautiful, slender figure. Sometimes intense workouts in the gym and exhausting diets do not give the desired result. And the reason for this is the difference in body types. For those who have extra kilos, they settle in the waist area, for the second - on the troubles and buttocks, and for the third, in general, it is difficult to gain weight. The first thing to do is determine your body type. There are four main types: "triangle" (type V), "rectangle" (type H), "apple" or "circle" (type O), "pear" or "trapezoid" (type A).
Let's take a closer look at each of the types to make it easier to navigate and choose a diet that fits directly to your type.

Type of female figure "Triangle".

A woman of this type has shoulders wider than her hips, large breasts and almost flat buttocks. Specialists call this type android. Owners of this type are not inclined to gain, because. have a high metabolism. However, malnutrition and a sedentary lifestyle directly affect the body's metabolism. And as a result, fat deposits appear in the form of folds on the back and sides, adding extra centimeters to the waist. All this leads to the emergence of a number of serious diseases: lipid metabolism disorders, increased cholesterol levels, hypertension.

SPORT.

As a rule, women of this type of figure are distinguished by high endurance and performance. Therefore, a set of strength exercises on simulators is suitable for them, and classes that allow you to develop different muscle groups are swimming, running, tennis and even mountaineering. To maintain a figure, you should not exclude a set of daily exercise exercises according to the type of figure.

DIET.

Exclude: carbonated drinks, salted nuts, pastries, cream, sour cream. Limit: meat and meat products with a high fat content (sausages, sausages, grilled chicken, lard, boiled pork, etc.), as well as smoked meats and pickles. In cooking, use the minimum amount of salt and spices. You can: fiber, mainly fresh vegetables, fruits, which should make up half of the diet. Lean fish, dairy products and beans will be a source of protein for the body. Drink 8 glasses of pure water a day. And most importantly, divide the meal by the hour. It is advisable to take food at the same time, while the intervals between meals should be no more than 4-5 hours.

Type of female figure "Rectangle".

In representatives of this type, the difference between the girth of the chest, waist and hips does not exceed more than 20 cm. The chest is wide, straight. Waist - expressed indistinctly. The hips are smoothed, without roundness. It is noted that women of this type are thin, have beautiful slender legs. They are emotional and impulsive, quite energetic and easy-going. However, not the right lifestyle leads to changes in the figure. A rounded tummy appears, folds form on the sides, hips and buttocks become flabby, this can happen even before the age of 30, while the arms and legs remain slender.

SPORT.

It is forbidden to give the body a load associated with lifting weights, both in the gym and at home. Yoga classes or exercises aimed at stretching the muscles of the back and legs, and strengthening the press can be an excellent option. Aerobics, dancing (Latin, Oriental and others), running, walking, swimming will help maintain the figure of this type of representatives throughout their lives.

DIET.

Exclude: foods containing caffeine (chocolate, cola, etc.). Alcohol, cigarettes. Cakes, cakes, muffins and other simple carbohydrates are also contraindicated. First of all, this is due to the normalization of blood glucose levels, and the normalization of the endocrine system.
You can: start the morning with a hearty breakfast. However, as a morning drink, it is better to give preference to green tea. It is better to eat at the same time, the mandatory inclusion of protein in the diet. Give preference to home-cooked food, mostly baked and steamed. Do not forget to include fresh vegetables and fruits in your diet, and soft fiber foods (banana, strawberries, pears,) are best eaten raw. Hard cheese, feta cheese and non-fat dairy products will not only become a source of protein, but also help strengthen the nervous system.
It is not recommended to eat after eight o'clock in the evening. For dinner, try to choose light, well-combined foods. It is advisable to arrange fasting days several times a year. For example, during those days, do not eat anything, but only drink freshly squeezed vegetable or fruit juices, the latter must be diluted with water, as well as herbal teas.

Type of female figure "Circle" or "Apple".

Women of this type have magnificent forms, plump cheeks, a pronounced belly. The almost complete absence of a waist makes you seriously think about maintaining it. The chest is lush, the back is even, without unnecessary bends. It was such magnificent female forms that inspired the artists of the past.
Women of this type are optimists by nature, have a good appetite and often like to treat themselves to something tasty. Unfortunately, they prefer to lead a sedentary lifestyle: sit with a book or in front of the TV, or do needlework. The result is a set of extra kilos, swelling caused by poor blood circulation. As a rule, these women tend to be overweight since childhood or during adolescence.

SPORT

In the morning it is necessary to do morning exercises, because. it will speed up the metabolism in the body. Classes on a stationary bike, aerobics, running, swimming, cycling, skating or rollerblading, sports dancing, and even hiking, i.e. all active sports. The main thing is to do it daily.
If possible, conduct general massage courses several times a year. Procedures will not be superfluous: circular or Charcot shower, underwater massage, pearl baths.

DIET.

Exclude: it is forbidden to sit on a strict diet, initially losing a few kilograms, after a short time they will return with a vengeance. As a result, a naturally slow metabolism will become even slower. Conclusion: take care of your health.
To reduce the load on the kidneys, stop drinking liquids, including water, 1.5 hours before bedtime. The required amount of liquid, if possible, try to take during the day Limit: it is desirable to minimize the consumption of red meat, fatty, smoked, fried and salty foods. Carrots, beets, potatoes - eat only in the first half of the day, in moderation, as they contain a large amount of carbohydrates.
Salt, spicy, seasonings, sweet and sour, the restriction of these products helps to remove excess fluid from the body. You can: try to divide your meal so that in the morning, at breakfast, take more calories, at lunch - a little less. And after 15 hours, it is advisable to switch to vegetable salads with a low content of salt and fat. It is important to include in your diet: fish, poultry, eggs, sesame seeds, onions, garlic, fresh, seafood, citrus fruits. But vegetable oil, tea - in moderation. Food should be prepared with a minimum of fat, namely: baked, boiled, raw or steamed. To improve kidney function, periodically use a decoction of parsley and horsetail.

Type of female figure "Trapezoid" or "Pear".

A thin waist, narrow shoulders, small breasts, narrow wrists, rounded hips, wider shoulders are the main characteristics of this type of female figure, called gynecoid, due to the presence of a large amount of estrogen. Women of this type are contradictory and fickle natures. They are used for frequent mood swings throughout the day. Their grievances, as a rule, are seized with sweets. As a result, excess calories are deposited on the thighs and buttocks.

SPORT.

It is important to include in your classes exercises that give a greater load on the hips and buttocks. Classes on an exercise bike, running, stopper, rollerblading, jumping on a trampoline - will be a great addition to daily activities. At the same time, you should not ignore the shoulder girdle, push-ups will be a great addition to that.

DIET

Exclude: Anything that stimulates appetite (flavors, monosodium glutamate), spicy, spicy and sour. It is advisable to make breakfast light, not burdensome, for example: muesli or toast with jam. Limit: ice cream, spices, red meat, sour cream, fatty desserts. You can: in the morning on an empty stomach, drink a glass of water with lemon without gas - it will help start the digestive system. For women of this type, separate meals are suitable.
Breakfast is carbs. Lunch should be light, while dinner should be more voluminous. It is in the evening that the metabolic processes of the body are the highest. The time interval for eating between lunch and dinner should not exceed five hours. The last meal should be three hours before bedtime.
The basis of the diet should be foods rich in fiber: cereals, fresh vegetables, fruits, low-fat dairy products, fish and poultry.

An amazing eggplant vegetable. On the one hand, it is a berry and at the same time a vegetable, contains a lot of fiber, and belongs to protein products. But one thing is known for sure - if you eat eggplant constantly, you can lose weight and stock up on health.

Eggplant - what kind of vegetable?

The birthplace of this vegetable from the Solanaceae family is India. More than 1000 years ago, it was cultivated and began to be eaten. Eggplant fruits are rich in B, C, A vitamins. Vegetable fibers or otherwise fiber (about 10% per 100 grams of product), vegetable protein, carbohydrates and a lot of microelements, organic acids and a minimum of fat.

Eggplants also contain pectin, a substance that helps digest sugars and fats and remove toxins from the body.

Eggplant is unique in its composition due to chlorogenic acid. It is also contained in . This acid speeds up metabolism, lowers cholesterol and is an excellent antioxidant.

Eggplant fruits have a minimum of calories, about 22 per 100 grams of product. It is thanks to the combination of unique properties that the strict Dukan diet allows eggplant to be consumed starting from the period.

Also, this vegetable is recommended to be eaten for the prevention of atherosclerosis, diseases of the cardiovascular system. To improve the functioning of the digestive system, relieve swelling. It can be used for diabetes, after a stroke, during periods of depression, insomnia and to combat smoking. After all, the vegetable is rich in nicotinic acid, and this substance makes it easier to give up cigarettes.

Is it possible to eat eggplant with a diet?

Eggplants are classified as protein products, so you can’t even eat them. According to the requirements of nutritionists, eggplant should be combined with vegetables (with the exception of potatoes, carrots) and other protein products (meat, fish, seafood, cottage cheese). Then the benefits of eating eggplant will be maximum.

The role of eggplant for weight loss is to block body fat. All thanks to pectin, chlorogenic acid, antioxidants and fiber. It is the presence of such unique substances, as well as the minimum calorie content, that makes eggplant one of the most indispensable foods for every diet.

This vegetable must be eaten during various periods. Many protein food systems also allow the use of eggplant.

Eggplant juice is used for dietary nutrition. The fruits are peeled, rubbed on a plastic grater and then squeezed out the juice or simply passed through a juicer. The resulting product is consumed in half a glass half an hour before meals. Since there is no fiber in the juice, it simply acts as an antioxidant and cholesterol blocker.

As a choleretic agent, eggplant infusion is used. To do this, the fruit is cleaned, cut and poured with boiling water. Keep in a water bath for 30 minutes, then filter and drink.

Eggplant according to Dukan

The incredible properties of eggplant were appreciated by the creator of the popular low-carb diet. Cooking this vegetable according to the recommendations of Mr. Doctor is not at all difficult. You can eat eggplant already from the second stage of the diet and you can only combine it with.

Eggplant boats according to Dukan

eggplant;
ham;
cottage cheese or non-fat cheese;
spices, salt;

Peel the eggplant fruits from the core, forming “boats”, cut the remaining pulp into cubes. Chop the ham and onion into cubes as well. In a frying pan, without oil, fry the ham and onion, after 3-5 minutes add the eggplant. Bring to taste with spices and salt. Then let the mixture cool and start stuffing the “boats”. Sprinkle cottage cheese or cheese on top and put in the oven for 20 minutes.

Snack bars "blue" according to Dukan:

eggplant;
Bulgarian pepper;
garlic;
parsley;
1-2 teaspoons of oil;
vinegar;
salt, water.

Peel eggplant, cut into medium cubes. Grind pepper, garlic and herbs as finely as possible. Salt the eggplant cubes well, pour half a glass of water and send to the oven on a baking sheet covered with foil. After 30-40 minutes (it is important that the eggplants are well browned), remove the vegetables and let them cool completely. Then transfer the eggplants to a bowl, where you mix them with pepper, garlic and parsley. Add salt, vinegar and oil to the mixture, mix well. Put in the refrigerator for 2 hours.

Eggplant - diet recipes

Thanks to its neutral flavor and health benefits, eggplant pairs well with many foods. But they are most delicious in combination with. At the same time, the dishes are dietary and very healthy. Today, there are a lot of eggplant diet recipes. Consider the simplest and most delicious.

Diet eggplant rolls

eggplant;
tomatoes;
yogurt;
a few cloves of garlic to taste

Cut the eggplant lengthwise into long strips according to the size of the fruit, dip in boiling water for two minutes. Cut the tomatoes into cubes the width of an eggplant strip. Mix yogurt with garlic and spices. Spread garlic-yogurt sauce on a plate of boiled eggplant and put a tomato, roll up. Send the resulting rolls to the oven for 10-15 minutes.

Asian style eggplant

eggplant;
tomatoes;
Bulgarian pepper (preferably yellow for beauty);
garlic, soy sauce, olive oil, herbs and spices, lemon juice.

Peel the eggplant and cut into large cubes. Mix soy sauce, chopped garlic, olive oil, herbs, spices and lemon juice and dip eggplant cubes into it, leave to marinate for 1-2 hours.

Proponents of proper nutrition are sure that foods high in starch not only contribute to the accumulation of excess fat folds, but are also dangerous to health. Whether this is true, we will now tell you.

diet jam

Diet jam is a wonderful gift for those who want to lose weight without restrictions in their favorite treat, so today we will talk about three ways to make diet jam that you can eat even during a diet!

What you can eat on a diet and what not - common misconceptions

The word "diet" refers to a specific diet plan aimed at weight loss. This means that you can not eat certain foods, but in fact, in order to lose weight, it is not at all necessary to limit yourself in anything.

What to do if you feel dizzy while exercising

Each person has a different reaction to something, someone can train at high intensity and not feel discomfort, and for someone even the slightest load can cause many ailments, so in no case be guided by the training scheme of professional athletes, because they have better training than a beginner.

Legumes for weight loss

Legumes are a storehouse of useful substances: protein, fiber, vitamins, magnesium, calcium, iron, phosphorus. But at the same time, they are very high in calories - a small handful of beans contains up to 280 calories. Even a piece of meat is less! Therefore, for those who go on a diet, the question naturally arises: is it possible to eat beans while losing weight? We will tell the whole truth about this interesting product.

Pomelo: benefits and harms for weight loss

Pomelo is the largest fruit in the citrus family. The taste of a pomelo is something between a grapefruit and an orange (bitter-sweet-sour). These tasty and juicy fruits contain a considerable amount of vitamins (A, B1, B2, B5, C, H, PP) and minerals (potassium, calcium, iron, phosphorus, sodium, fiber, organic acids, and essential oils), thanks to which, pomelo is not only tasty, but also a useful product not only for the figure, but also for health.

How many times to go to the gym

When we first come to the gym, we are like little children bombarding adults with whys and wherefores. And one of the first questions that appears (for some even at the time of buying a subscription) is "how many times do you need to go to the gym."

The hormone melatonin: what is it and why is it needed?

Healthy sleep for the body is better than any medication. However, in the modern rhythm of life, it is not always possible to get enough sleep, or vice versa, it is not possible to fall asleep for a long time. The hormone melatonin, which is also present in some products and is produced in separate preparations, can solve this problem. What is this hormone and how should it be taken?

The secret to effective weight loss is changing your eating habits. Anna Kambulova, a sports doctor, nutrition and healthy lifestyle consultant and dietitian at the Janinn Fitness fitness center, told us how to switch to a healthy diet that will help shed those unwanted centimeters from problem areas and enhance the effect of playing sports.

Starting to do fitness, we immediately ask ourselves how to make the fat quickly leave problem areas and not just leave, but run away from the hated sides, arms, stomach, or whoever “hurts” more.

Unfortunately, it is impossible, by loading the muscles of problem areas, to expect a local decrease in the thickness of the fat layer. First of all, you will notice a decrease in deposits in those parts of the body where there was initially less fat, but these are not always the places “where you need it.” The main guarantee of effective weight loss is a change in the nature of nutrition, which also requires its own adjustments depending on the type of fat distribution in the body.

You must have noticed how unequally distributed fat reserves in different people. There are three main types of fat distribution: android type, gynoid type, and mixed type. Let's consider each of them.

android type

Peculiarities. This type is characterized by deposits of fat in the abdomen, back, arms, which creates a visual picture of a figure like an apple. Most often, its owners are men, but it is also found in women.

This type of obesity is the most dangerous in terms of long-term health prognosis, since fat accumulates not only subcutaneously, but also inside the abdominal cavity, in the omentums and around the internal organs, this is the so-called visceral fat. It is the most dangerous for health, as it is hormonally active, causes metabolic imbalance, disrupts metabolism, increases the level of female sex hormones in the male body, and is the cause of the possible development of such serious diseases as diabetes, heart attack, stroke. A large amount of visceral fat can disrupt the functioning of internal organs, increasing pressure in the abdominal cavity, negatively affects the functioning of the lungs, disrupting ventilation in the lower sections.

Causes of obesity. The reasons for the deposition of visceral fat are not medical, but rather personal and social: overeating, sedentary lifestyle, stress. If the waist of a woman exceeds 81 cm, and men 91 cm, then the amount of visceral fat has exceeded the norm.

Solution. A balanced diet, balanced in calories, nutrients and food intake is the basis for getting rid of visceral fat. In no case should you refuse breakfast, the calorie content of which should be at least 35% of the daily energy intake, the amount of protein in the diet should be at least 1-1.5 grams per kilogram of weight, dinner, no later than 2.5 -3 hours before bedtime, must contain protein and vegetables.

Equally important is physical activity, primarily strength. Since this type of fat storage is typical for men, the increase in muscle mass resulting from such training will help increase the basal metabolic rate and provide higher calorie expenditure on non-training days.

Gynoid type

Peculiarities. Pathological deposition of fat in the buttocks, thighs and, less commonly, lower legs is called gynoid, this type occurs more often in women. The figure of such people is shaped like a pear.

Causes of obesity. The reasons for this deposition of fat are hormonal imbalance, accompanied by a high content of female sex hormones, overeating, sedentary lifestyle and genetic predisposition.

Solution. Of course, in the first place in the fight against fat, we put the right eating behavior. Breakfast, a light second breakfast, a more satisfying lunch, then an afternoon snack and, finally, a hearty but healthy dinner, which makes up at least 35% of the daily calorie intake of the body. Moreover, dinner must necessarily consist of a salad of fresh vegetables (the more different vegetables in the salad, the more microelements, vitamins and fiber the body will receive) and a product containing protein (lean meat, turkey, chicken breast, seafood, rabbit). It is advisable to eat fish at least 2-3 times a week, both fatty varieties, a source of powerful antioxidants, and “wild”, less nutritious, but containing a lot of protein. Strictly monitor the amount of fat in the daily diet, avoid foods with obvious inclusions of fat (some varieties of sausage, lard, boiled pork, etc.), the fat that you do not see in the product is quite enough. Cutting out fat completely is unhealthy and will deprive you of an energy source. Any restrictions must be approached responsibly.

In addition to recommendations to adhere to a healthy lifestyle, you can recommend a consultation and examination with an endocrinologist to rule out possible health problems. It is very important to carry out training with a load on the legs, buttocks. These large muscles expend a lot of energy during work and will help you quickly put your figure in order. Along with this, with a decrease in the thickness of the fatty layer, problems with lipodystrophy or cellulite may occur.

mixed type

Peculiarities. The most common type of obesity is mixed. Fat is distributed throughout the body relatively evenly. With this type, there is a high risk of not noticing a significant increase in body fat, because. visually the figure changes slightly.

Causes of obesity. We can say that this type of obesity is uniquely associated with overeating. This is a serious reason to think about what place food takes in your life. Genetic predisposition and hormonal status in this case are not the main reasons for weight gain. The metabolism of such people is usually normal.

Solution. To reduce fat mass, people with mixed type of obesity need to adhere to the principles of rational nutrition (“I know what I eat, when I eat, how much I eat, why I eat”), because this will provide 70% of success in the fight against excess weight. Recommended fractional, preferably five meals a day, with an emphasis on lunch, when you need to consume at least 35% of the daily caloric intake. Dinner is important for the formation of glycogen stores, which will be used by our body at night to ensure vital functions. For people with this type of obesity, it is important to monitor the balance of fluid, the total volume of which should be at least 3% of the weight.

Another 30% of success in reducing fat mass is the result of regular physical activity. The combination of strength training and cardio training, in addition to weight loss, is an excellent opportunity to increase muscle strength, overall endurance, and increase metabolism.