Sportspit

How to effectively and quickly lose weight: diets by body type. Problem areas, causes of occurrence. Slimming for an hourglass figure

Do you know how to get the body of your dreams? Imagine, one method still exists - this is nutrition according to the type of figure. To have an ideal figure, you just need to know your body type and, in accordance with it, choose nutrition and a set of exercises. Consider the possible types of figures and an approximate menu for every day.

Fat deposits can accumulate in different places on the body. Fat in a sense is a person's property acquired over the years. Depending on the location of fat reserves, several types of figure are distinguished. If the widest part of the body is in the middle - you are an apple, if the widest part is at the bottom - a pear, if everything is about the same everywhere - a rectangle (or in other words, chili pepper).

Weight loss is a process that is different for every body type. As Marie Savard, a physician and BBC medical columnist, says, "Body type is the key to choosing the most effective diet and exercise program for weight loss."

Rectangle (chili)

The owners of such a figure do not have a pronounced difference between the waist, hips and bust. They look even, but when they gain weight, fat deposits accumulate in the abdomen, increasing the risk of developing heart disease and diabetes.

Power for Rectangles

The secret is simple - you need to eat to be healthy. According to Neva Cochran, a dietitian and nutritional consultant, "People with a rectangle body type can eat a diet that consists mainly of healthy fats, which reduce the risk of cardiovascular disease." She recommends eating fish, olive oil, nuts, lean proteins, and complex carbohydrates such as fruits, vegetables, and beans.

In addition, “strength training helps shape the curve of the waist by building muscle mass,” says Lisa Dorfman, a sports nutritionist and adjunct professor at the University of Miami. She recommends doing strength training twice a week, alternating between heavy and light loads, which contribute to figure modeling. It is recommended to add moderate-intensity cardio to strength training twice a week. This will keep the heart healthy and increase stamina.

sample menu

2000 calories per day: 800 calories from carbohydrates, 700 calories from fat, and 500 calories from protein.

Breakfast

Snack

1/2 cup raisins with almonds.

Dinner

Black bean soup;
Spanish salad: chopped spinach, mushrooms, 1 hard-boiled egg, turkey bacon, 1 tbsp. 1 tablespoon grated parmesan cheese, 2 tbsp. spoons of table vinegar for dressing;
1 slice long loaf/whole wheat bread with 1/2 teaspoon rapeseed oil margarine.

Snack

1 cup grains rich in dietary fiber;
1/2 cup low fat milk.

Dinner

100-120 grams of salmon fillet in honey-soy sauce with a serving of grilled brown rice
6 asparagus with 1 teaspoon olive oil and 1/8 teaspoon grilled pepper
A serving of green salad with 1 tbsp. tablespoon chopped walnuts and Italian dressing

Dessert

Yogurt;
1 peach or apple

Pear

In pear-shaped figures, the lower body is always larger than the upper. This is because fat is mainly deposited on the sides, thighs and buttocks. Losing weight is the biggest problem for this type. Why? Yes, because “When we lose weight, the body primarily loses fat stores in the abdomen and chest, since obesity in this part of the body is associated with a risk of heart disease, diabetes and cancer. This is good, of course, but pears there is practically no fat in this area. On the contrary, all their fat is concentrated in the lower part of the body, and, unfortunately, it is not going to go away, ”says Dr. Savard.

Some researchers believe that fat deposits on the thighs and buttocks (passive fat) are very difficult to get rid of because they are designed to give women energy during childbirth and breastfeeding. Another possible explanation is cellulite. It affects the thighs and buttocks, creating a fibrous network that obstructs the blood supply to these parts of the body. If tissues are not supplied with blood, fat cannot be broken down and removed.

But when it comes to health, pears win. The fact is that passive fat can reduce the risk of cardiovascular disease and diabetes - this is what some scientists say. In addition, it has recently been found that fat around the buttocks and thighs can reduce insulin resistance and increase the level of "good" insulin in the blood. Dr. Savard says: “There is still much to be learned about why lower body fat can protect us from chronic disease. But the fact that he is really capable of doing this has already been confirmed by research.

Nutrition for the pear-shaped figure

The best way to lose weight for pear-shaped people is to strictly monitor your fat intake. For the human body, the storage of fats that have been ingested with food does not cause difficulties, which cannot be said about carbohydrates and proteins. Their storage requires much more energy from the body. For this reason, he tries first of all to get rid of carbohydrates and proteins. A diet rich in complex carbohydrates (whole grains, lentils, and legumes) and lean protein (chicken, fish), as well as fruits and vegetables, can help you lose those extra pounds.

Another way to drive fat from the buttocks and thighs is through training. It is important for pears to give preference to such physical activity, as a result of which the lower body works, and, accordingly, fat is burned. Running and cycling are just right. Coaches recommend combining 30-minute cardio three times a week with two strength ones. Strength training is needed in order to “pump up” the upper body and visually align the figure. Plus, the metabolic rate depends on the muscle mass: the greater the mass, the faster the metabolism.

sample menu

1500 calories per day: 750 calories from carbs, 375 from fat, and 375 from protein.

Breakfast

1 serving of oatmeal;
1 medium sized banana;
1/2 cup orange juice.

Snack

6 whole grain wheat crackers;
1 slice of mozzarella cheese.

Dinner

Sandwich: 2 slices of bread spread with light mayonnaise, with a slice of roast beef, low-fat cheese, lettuce and tomato wedges;
Carrot;
Celery (up to 10 pieces);
A bunch of grapes of medium size.

Snack

1 cup low-fat yogurt;
1 small apple

Dinner

100-120 grams of grilled skinless and cartilage-free chicken breast with black bean garnish and tomato slices;
1 serving of stewed green beans;
Chopped lettuce leaves with 2 tbsp. spoons of low-fat grated cheese and light dressing;
1 slice of bread.

Dessert

Sugar free pudding

Apple

"Apples" accumulate fat in the abdomen, that is, in the upper body, while the lower part remains slender. Apple-shaped people lose weight more easily than pears, because "abdominal fat is destroyed faster than fat stored in the thigh area," says Kathy Swift, director of the Healthy Eating Center in Lenox, Massachusetts. Scientists aren't sure yet, but this may be due to the fact that abdominal fat is mobile: it likely enters the circulatory system, affecting the ability of internal organs to function properly.

Belly fat threatens its owner with health problems. In particular, the risk of developing heart and vascular diseases, diabetes and breast cancer in women increases. The risk of ailments is due to the fact that visceral (or otherwise toxic) fat is located in the abdomen. It surrounds the internal organs: kidneys, pancreas, liver. This provokes an increase in blood sugar levels and at the same time creates insulin resistance. In other words, there is a lot of glucose in the blood, but the body cannot process this amount.

This situation contributes to the emergence of chronic diseases, as well as weight gain. That is why it is so important to remove fat from the waist. Is there any good news with this? There is. As Dr. Saward points out: “The risk of developing diseases is halved if a person manages to lose weight by reducing their waist by only 5 cm.”

Nutrition for the Apple Shape

Nutrition for owners of an apple figure is more healthy fats and less carbohydrates. The heart-healthy monounsaturated fats found in nuts, avocados, and olive oil have been shown to reduce inflammation during illness by increasing the body's ability to burn fat.

Carbohydrates, even from whole grains, increase insulin levels in the body. Dr. Cochran says, "Apples tend to have high blood glucose levels, which can be a precursor to diabetes and heart disease, so it's important for these people to watch their carbohydrate intake." She recommends a diet with only 40% carbohydrates, which is about 600 calories from a daily 1,500 calorie diet for women. Preference should be given to foods that are rich in fiber and complex carbohydrates. These foods include beans, fruits, vegetables, and grains. Fiber is useful in that it slows down the absorption of sugar and lowers the level of insulin and cholesterol in the blood.

Physical activity is essential. It helps boost your metabolism and burn more calories. It is recommended to download the press. This will not only strengthen the abdominal muscles, but also reduce a few centimeters at the waist. In addition, it is recommended to do cardio, run, bike or swim at least three times a week. Such exercises will help build muscle mass in the lower (thin) part of the body and align the figure. Twice a week, full-body strength training is needed to strengthen the heart and burn fat stores.

sample menu

1500 calories per day: 600 calories from carbs, 525 from fat, and 375 from protein.

Breakfast

Omelet: 1 egg, spinach and 2 tbsp. tablespoons of grated mozzarella cheese;
25 grams of low-fat ham;
1 slice whole wheat bread with 1/2 teaspoon rapeseed oil margarine.

Snack

1 small apple;
1 st. a spoonful of peanut butter.

Dinner

Salad: greens, tomato, skinless chicken breast, 1 hard-boiled egg, 1/8 of an avocado. 1 st. tablespoon fat-free feta cheese and fat-free Italian dressing
6 whole wheat crackers

Snack

1 small pear;
1 slice hard cheese.

Dinner

75-100 grams of grilled pork, marinated in 1 tbsp. a spoonful of light soy sauce and orange juice;
1 small baked potato with sour cream and herbs;
A serving of steamed broccoli with 1 teaspoon of olive oil.

Dessert

1 cup yogurt with 2 tbsp. bran and 1/2 cup frozen blueberries

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Many women, for the sake of coveted harmony, exhaust themselves with various diets, fasting days, and workouts. However, often all the sacrifices become in vain and the lost kilograms come back in a short time. And the point is not at all in genetics, but in the fact that body types are different for all people. For some, excess fat is deposited in the abdomen, for others, on the hips and buttocks. Based on this, the same diet can help some people lose weight and be completely useless for others. Having determined your body type, you can use useful tips and recommendations that will effectively help you lose weight without harm to your health.

What are the body types?

There are five main types of female figure:

Apple- women of this type of figure are distinguished by curvaceous forms, a pronounced belly and plump cheeks. Often, women of the “apple” type have a straight back, lush breasts, and the waist is almost invisible. Excess weight appears already in childhood or adolescence. There are problems with blood circulation, a tendency to swelling.
Pear- women of this type of figure have a wasp waist, narrow shoulders, small breasts and rounded hips. Pears are characterized by increased levels of estrogen in the blood. Excess weight is deposited in the thighs and buttocks. Cellulite may appear early.
Hourglass- this type of figure is recognized as the standard of female beauty. Representatives of the hourglass figure type have ideal proportions of the chest and hips, a thin waist, and beautiful curves of the body stand out. Excess weight is distributed evenly throughout the body. The most problematic areas are the arms and abdomen.
Rectangle- in women of this type of figure, the difference between the volumes of the waist, hips and chest is no more than 20 cm. The chest is straight and wide, the waist is not pronounced, the hips are angular, and the legs are slender. Excess weight is deposited mainly in the abdomen, cellulite may appear on the hips and buttocks at an early age.
inverted triangle- representatives of this type of figure have narrow and flat buttocks, hips, voluminous breasts and broad shoulders. The owners of the inverted triangle, as a rule, have an accelerated metabolism, they are less likely to be overweight than others. However, with improper nutrition, fat deposits can be deposited on the back and sides, which will visually expand the waist and make the figure masculine.

Diet according to the type of apple figure: the essence

Weight loss by the type of apple figure excludes strict diets. Lost weight with the help of severe restrictions may soon return back, which will only lead to a slowdown in metabolism. A diet for an apple body type should be balanced and varied. The main meal should be breakfast. For lunch, it is recommended to eat a moderate portion of food, and for dinner, limit yourself to a salad or low-fat sour-milk products.

When dieting, it is necessary to exclude completely or minimize the consumption of salt, seasonings, spices, which lead to fluid retention in the body and swelling. It is recommended not to load the kidneys. You can drink no more than 1.5 liters of non-carbonated water per day between meals. It is advisable to avoid drinking a few hours before bedtime.

Diet food should not be fatty and fried. Restrictions are imposed on the consumption of fresh pastries, sweets, and desserts. Carbohydrates (cereals, vegetables, fruits) should be consumed in the morning. The last meal should be no later than 4-5 hours before bedtime.

Allowed and prohibited products

Allowed foods for an apple-shaped diet:

Lean meat (beef, rabbit, veal);
Lean poultry without skin (turkey, chicken);
Fish and seafood;
Low-fat dairy and sour-milk products;
Cereals and cereals (oats, buckwheat, rice, millet);
Eggs;
Vegetables (especially celery, onions, garlic, carrots, beets);
Fruits (especially citrus fruits);
Sesame;
Lemon juice;
Olive oil.

Forbidden foods with an apple-shaped diet:

Fat meat;
Fat bird;
Sausages;
Pasta;
Smoked products;
Marinades;
Pickles;
Fatty sauces;
Semi-finished products;
Fast food;
Sweets and desserts;
Spices, spices;
Salt;
Coffee and strong tea;
Carbonated drinks;
Alcoholic drinks.

Menu for the week

Diet according to the type of apple figure - menu for the week (breakfast, lunch, dinner):

Monday:

Oatmeal with apple;
Bouillon. Rice. Boiled chicken fillet;
Greek salad".

Tuesday:

Buckwheat porridge with milk;
Ear with pieces of fish. Vegetable stew;
The vinaigrette.

Wednesday:

Omelet from 2 eggs. Tomato;
Green borscht. Bean puree. Fish cutlets;
Cottage cheese seasoned with natural yogurt.

Thursday:

Muesli. Orange;
Beetroot. Buckwheat porridge with beef meatballs;
Caesar salad".

Friday:

Rice porridge with milk. Kiwi;
Cream of celery soup. Cutlets from beef. Stewed green beans;
Salad "Brush".

Saturday:

Scrambled 2 eggs. Grated carrot salad;
Soup with meatballs. Lentil puree. Cucumber tomato;
Brussels sprout salad.

Sunday:

Millet porridge with raisins and prunes;
Pea soup. Pilaf with seafood. Tomato;
Vegetable stew.

Diet according to the type of figure pear: what you can, what you can’t eat?

A pear-shaped diet should be enriched with proteins and fiber. In order to start the digestive system, it is recommended to drink a glass of water with a few drops of lemon juice in the morning on an empty stomach during a weight loss diet. For a "pear" a diet according to the principles of separate nutrition is perfect.

Breakfast with a diet should be light and consist of carbohydrates (for example, buckwheat or oatmeal). Lunch should not be heavy and dense. For dinner, protein foods should be preferred. Between meals with a diet should not be a break of more than 5 hours. The last meal is recommended to be arranged 3 hours before going to bed.

With a weight loss diet, “pears” should be excluded from your diet:

Fat meat;
fried foods;
Spicy dishes;
sour meals;
Spices and spices;
Sweets and desserts;
Ice cream;
Carbonated drinks;
Alcoholic drinks.

Menu for the week

Diet according to the type of pear figure - menu for the week (breakfast, lunch, dinner):

Monday:

Muesli with dried fruits;
Broth with crackers. Vegetable stew;
Baked turkey fillet.

Tuesday:

Buckwheat porridge with prunes;
Mushroom cream soup. 2 slices of bran bread. Cabbage salad;
Grilled zander.

Wednesday:

Millet porridge with raisins;
Rice soup. Grated carrot salad;
Seafood (mussels, shrimp, oysters).

Thursday:

Oatmeal with dried fruits;
Lenten borscht. Vegetable stew;
Fish soufflé.

Friday:

Pumpkin porridge with milk;
Celery soup. Bean puree;
Steamed chicken cutlets.

Saturday:

Rice milk porridge;
Okroshka. Cucumber and tomato salad;
Grilled salmon steak.

Sunday:

Barley porridge with dried apricots;
Buckwheat soup. Salad "Shopsky";
Braised rabbit.

Diet for hourglass body type

The hourglass diet is based on the principles of proper nutrition. To lose weight and maintain your figure in shape, owners of the hourglass figure need to eat a balanced diet. The diet menu should include: cereals and cereals, non-starchy vegetables, unsweetened fruits, low-fat dairy products, fish, seafood, lean meat and poultry, as well as seeds.

Breakfast and lunch should be solid. For dinner, it is recommended to limit yourself to low-fat sour-milk products. The last meal should be no later than 3-4 hours before bedtime. To improve metabolism when dieting, it is recommended to eat at the same time. Hourglass figures should drink a glass of water half an hour before meals, which will help reduce appetite and promote weight loss.

A diet for the hourglass figure type involves the exclusion of fried, fatty, smoked, pickled foods, as well as desserts and pastries with an abundance of cream. Salt should be limited in the diet, and sugar should be replaced with natural honey. A couple of times a month it is recommended to arrange fasting days on vegetables or fruits.

What can and cannot be eaten

Diet according to the type of hourglass figure - allowed foods:

Fish and seafood;
Lean meat;
Lean bird;
Eggs;
Low-fat dairy products;
Non-starchy vegetables;
Unsweetened fruits;
Cereals and cereals (oats, buckwheat, barley);
legumes;
Mushrooms;
Seeds (pumpkin, sunflower);
Lemon juice;
Olive, vegetable oil;
Natural honey.

Diet according to the type of hourglass figure - prohibited foods:

Fatty meat and poultry (pork, lamb, duck, goose);
Bread and bakery products made from wheat flour;
Dairy products with high fat content;
Sweet pastries;
Sweets and desserts;
Pasta;
Potato;
Semi-finished products;
Fast food;
Marinades;
Smoked meats and pickles;
Fatty sauces;
Salt;
Sugar;
Carbonated drinks;
Alcoholic drinks.

Menu for the week

Diet according to the type of hourglass figure - menu for the week (breakfast, lunch, dinner):

Monday:

Omelet from two eggs. Tomato;
Stuffed peppers with beef meat;
A glass of kefir with herbs. Seeds.

Tuesday:

Buckwheat. Grated carrot salad;
Okroshka. Boiled chicken fillet. Brussels sprout salad;
Pumpkin seeds. Fat-free cottage cheese with dill.

Wednesday:

Muesli. Green apple;
Bouillon. Bean puree. Steam cutlets from beef;
A glass of curdled milk. Sunflower seeds.

Thursday:

Oatmeal with dried fruits;
Beetroot. Baked pollock with vegetables;
A glass of ryazhenka. Seeds.

Friday:

Salad "Brush";
Celery soup. Cabbage salad;
Vegetable stew.

Saturday:

Millet porridge with 1 tsp. honey. Pear;
Seafood soup. 2 slices of rye bread. Cucumber and tomato salad;
A glass of kefir. Seeds.

Sunday:

Scrambled 2 eggs. seaweed salad;
Green borscht. Pea mash. Baked turkey fillet;
Fat-free cottage cheese with parsley. Seeds.

According to the rules of the hourglass diet, it is recommended to arrange fasting days 2-3 times a month on non-starchy vegetables or unsweetened fruits.

Diet for rectangle body type

Diets for the type of figure rectangle is the use of low-calorie foods that are combined with each other. You should eat at the same time, which will help improve the functioning of the gastrointestinal tract. When dieting for a rectangle body type, preference should be given to home-made products, completely eliminating semi-finished products.

Breakfast should be heavy, dinner should be light and no later than 20:00. Such nutrition will help normalize blood glucose levels and improve the functioning of the endocrine system. Dishes should be boiled, baked or stewed. Frying dishes with a diet for weight loss according to the type of rectangle figure is prohibited.

Half of the daily diet of the diet should be vegetables and fruits. As sources of protein, you should eat: low-fat dairy products, hard cheeses, low-fat poultry and fish. It is recommended to drink green tea, decoctions of herbs and berries. A couple of times a year for a rectangle figure type, it is recommended to spend fasting days, for example, on apples or kefir.

With a diet for the type of figure, the rectangle is completely excluded:

Sweet pastries;
Bakery products made from wheat flour;
Desserts and sweets;
Coffee and products containing caffeine;
Carbonated drinks;
Alcoholic drinks.

Inverted Triangle Diet

The diet for the inverted triangle figure type should be enriched with foods containing fiber (vegetables, fruits). Legumes, low-fat dairy products, fish and seafood should be included in the daily diet. To speed up metabolism and cleanse the body of toxins, it is necessary to drink at least 8 glasses of water without gas per day.

The inverted triangle diet is all about eating at the same time. Between meals, the break should not be more than 4 hours. When cooking, it is necessary to use a minimum of seasonings and spices, and it is desirable to completely exclude salt. When dieting for weight loss, it is necessary to reduce the consumption of meat, poultry, sausages, as well as pickles, marinades and smoked meats.

From the diet with a diet are completely excluded:

Sweet pastries;
Sweets and desserts;
Salted nuts (peanuts);
Fatty dairy products (cream, sour cream);
Carbonated drinks;
Alcoholic drinks.

Sample menu for the week

Diet according to the type of figure inverted triangle - menu for the week (breakfast, lunch, dinner):

Monday:

Fruit salad;
Pea soup. Baked bream;
Cottage cheese seasoned with yogurt with raisins.

Tuesday:

Muesli with dried fruits. Kiwi;
Ear with pieces of fish. 2 slices of rye bread;
Bean puree. Greek salad".

Wednesday:

Oatmeal with orange;
Cream soup with seafood. Seaweed salad;

We all digest food differently. Some instantly gain weight, others can continuously eat without adding a single gram. In the past, nutritionists' recommendations were general: less fat, more carbohydrates, a moderate amount of protein, and as many vegetables and fruits as possible.

And although to a certain extent these tips are still applicable today, for the organization of proper nutrition should not be limited only to them.

Science has now proven that people of different body types have different metabolisms and need different diets.

There are four main types of female figure. And by correctly identifying your type, you can lose weight much faster thanks to an individual diet.

Type D (gynecoid)

Figure. The figure of women of this type resembles a pear: narrow shoulders, thin waist, wide hips. Fat accumulates in the thighs, buttocks and chest. In addition, women of this type have a tendency to form cellulite.

Diet. The basis of a healthy diet for people of this type is the exclusion from the diet of fatty and spicy foods. A diet rich in whole grains, with moderate amounts of protein, and rich in vegetables and fruits is essential. It is preferable to replace meat with fish or poultry.

Meal time. It is preferable to start the day with a light breakfast, because the metabolic processes are such that food is better digested in the afternoon. For breakfast, fruits and cereals are recommended: muesli, fresh or dried fruit, yogurt.

Lunch doesn't have to be heavy either. It should mainly consist of grains, vegetables, salads, as well as a small amount of protein (better if it is fish or poultry).

Dinner is the most plentiful meal, since it is in the evening that metabolic processes in the body of type D people are most active. In the evening, give preference to fish, poultry, cheese. Vegetables are best as a side dish, and fruits are best for dessert.

Harmful. Sweets bring the greatest harm to this body type. Usually type D people cannot do without them. In this case, you can eat marmalade - 2-3 pieces per day or 2-3 marshmallows or 1 marshmallow. In a small amount, such sweets that do not contain fat will not bring harm, and the craving for sweets will be satisfied.

Type A (android)

Figure. Type A women are more athletic. The shoulders are broad, and the hips are narrower than the shoulders. The waist is not clearly visible. This figure is most often found in athletes. When women of this type gain weight, fat is deposited in the upper body - on the torso, waist, arms, shoulders and abdomen, and the figure begins to resemble an apple.

Diet. The diet for type A people should be rich in complex carbohydrates (rice, potatoes, bread, pasta, various cereals, corn), vegetables and fruits. It is necessary to exclude salty foods, reduce the consumption of dark meat. For the benefit of people of this type will go light skimmed dairy products. Type A people will benefit from a vegetarian diet.

Meal time. Skip the heavy breakfast in the morning. Eat fruits, cereals, toast, and low-fat dairy products.

Lunch should also be light and consist of vegetables - mainly lettuce, a small amount of protein and plenty of fruit to curb your appetite.

The heaviest meal is in the evening. For dinner, eat poultry, fish, potatoes or pasta for a side dish, and fruit for dessert.

Harmful. Smoked meats, fatty gastronomy (various sausages, carbonade, boiled pork, etc.), pickles and beer bring the greatest harm to people of this body type. Type A people are usually very meat-loving, but they need to eat more fish or white meat, not red meat.

Type L (lymphatic)

Figure. People of this type are usually well-fed since childhood. They have a dense figure, large size and straight silhouette. Fat is deposited evenly throughout the body.

Diet. Type L people need a diet that stimulates a sluggish metabolism. Protein-rich foods such as dark, lean meats, poultry, fish, and organ meats are best for this purpose. Type L human metabolism will be most efficient when all dairy products are excluded from the diet.

Meal time. The dietary regimen is completely opposite to the dietary regimen suitable for type D and A people. Breakfast should be heavy, lunch should be medium, and dinner should be light.

Eggs, fish, whole grain bread, herbal teas are suitable for breakfast.

For lunch, prepare poultry, fatty fish or meat, boiled vegetables, a salad with whole grains, such as rice or corn, bread, some fresh fruit.

Harmful. Dairy products are especially harmful to the physique L. People of this type usually have a poor lymphatic system, ie. fluid is strongly retained in the intercellular space. And the use of milk protein contributes to poor outflow of lymph. Therefore, the greatest benefit in losing weight for people of type L will be the complete rejection of milk protein.

Type T (thyroid)

Figure. Such figures are called boyish: small chest, narrow hips and shoulders, rather long legs. Thin women of type T are characterized by protruding ribs, sharp elbows and knees. If such women gain weight, then fat is deposited mainly on the abdomen and upper thighs.

Diet. Type T people need three hearty meals a day with plenty of protein. Avoid coffee, chocolate, sugar, which overstimulate the thyroid gland. The diet should be rich in protein foods, vegetables, contain a moderate amount of carbohydrates.

Meal time. Breakfast should be the heaviest meal of the day, loaded with protein and whole grains: eggs, oily fish, whole grain bread.

Lunch should be made less dense, but also with a predominance of protein foods (meat, poultry or fish). It can include vegetables, salad, some cheese, fruits.

Dinner should be about the same as lunch.

Harmful. Smoking and caffeine consumption are harmful for type T people. It is important for them to follow the diet.

Each woman grows fat in her own way: someone collects fat on the waist, someone on the hips. Nutritionists say that a diet selected according to the type of figure will be effective. And if you connect specially designed physical exercises to it, the results will be really impressive.

Read in this article

Determine the type of figure

In medicine, there are five main types of a woman’s figure - “apple”, “sand clock", "rectangle", "pear" and "inverted triangle". To independently differentiate them, you need to make the following measurements with a centimeter tape:

Breast volume. It is done according to the most “outstanding” point, you can not take off the bra, but it should not be push-up. The measuring tape is kept parallel to the floor line.
Hips. It is carried out along their widest part, the tape is parallel to the floor.
Waist. The line goes just above the navel (the thinnest part of the waist is selected), when measuring, you can not retract or protrude the stomach.

After receiving the results, you need to analyze them:

if the waist is narrow, and the hips and chest are approximately the same size, then this type of figure is called the "hourglass";
if the dimensions of the waist, chest and hips are approximately the same, then the woman has a “rectangle” figure;
in the case of a small chest size compared to the hips, and the waist is quite well guessed, then this type of figure is called a “pear”;
if the bust is much larger than the hips, then the woman has an inverted triangle figure;
with a clearly prominent belly, hips and chest against the background of a slender knife, the type of figure is called an “apple”.

After the type of figure is established, you can choose the most effective diet. After all, you need to strive to get rid of specific body fat.

"Pear"

The main problem of women with this type of figure is the increase in the volume of the hips and buttocks during eating disorders. Meanwhile, subject to certain rules, you can achieve ideal forms:

Spices should not be present in dishes. These additives increase appetite and even with a slight feeling of hunger, you can eat an impressive portion of food.
Meat, ice cream and various desserts may be present on the menu, but in extremely limited quantities. You need to have breakfast, cottage cheese or any other light product.

Carbohydrates are necessarily present in the diet, but they must be ingested before lunch. It is allowed to use pastries, sweets, and pasta.
Every morning on an empty stomach you need to drink 200 - 250 ml of warm clean water, to which a little lemon juice is added (to taste). This procedure helps to launch the digestive system and metabolic processes.
Lunch should be hearty, but not too high in calories. But dinner for women with a “pear” figure type needs to be made really “rich”.
The break between meals should not exceed 5 hours, the last meal should enter the body 3 hours before the night's rest.

A woman should eat fish and meat only with a low percentage of fat content, but rice and potatoes should be completely abandoned. Tomato juice and fresh tomatoes will stimulate metabolic processes.

"Hourglass"

In women with this type of figure, the metabolism is very slow, so they need to constantly follow a diet and follow some rules:

"Apple"

Fat deposits accumulate in the waist and on the abdomen, but getting rid of them is quite simple. A diet for women with an apple body type requires the following rules:

muffins, cookies and crackers are excluded from the menu;
fruit juices, sweets and ice cream with direct weight loss are excluded, and with the usual diet they are simply limited;
vegetables, black bread, oatmeal, whole grains are the most healthy foods that can be consumed in almost unlimited quantities;
women with an apple shape should receive an increased dose of protein.

The drinking regimen involves drinking at least 2 liters of fluid per day, and it is better if it is a ginger drink, lemon or cucumber juice with the addition of mint leaves. Meals should be taken every 3 hours.

"Inverted Triangle"

Representatives of the beautiful half of humanity with this type of figure should remember:

dairy products, meats and legumes are staples on the menu;
sour cream, cream, nuts with salt, any carbonated drinks are excluded from the diet;
salt and spices are used minimally, the best option is to completely abandon them;
fresh vegetables and fruits should be present in the diet by 50%.

In order to get rid of extra 5-7 kg, you need to eat only boiled or baked dishes for a month, increase the amount of fresh vegetables and fruits in the diet, be sure to include fish and meat in it, do not ignore whole milk and beans with lentils.

"Rectangle"

Coffee and all caffeinated drinks, alcohol, desserts and pastries should be completely excluded from the diet. Women with this type of figure should have a hearty breakfast and drink a cup of green tea without flavorings and dyes, low-fat cheese may be present on the menu (it will become a source of protein and help strengthen the nervous system).

The main products on the menu of a woman with a “rectangle” figure are vegetables and fruits that can be eaten in any form. If you eat meat, milk, then you should give preference to natural, "farm" products, since any chemical additives and palm oil will harm the figure.

The diet should be designed in such a way that there are no more than 4 hours between meals. Dinner falls at 20-00, it is made light, for example, it can be a vegetable salad with vegetable oil or grilled fish.

About the diet according to the type of figure, see this video:

How to choose a sport for weight loss

Regardless of what type of figure a woman has, the goal of losing weight will not be achieved by diet alone, sports are a must. But since fat is deposited only in certain parts of the body, you need to know which exercises are right for a particular person.

If the apple shape

Every morning should begin with gymnastics. It is performed after drinking a glass of clean water and before breakfast. will help activate metabolic processes, and all the food eaten will be turned into energy, and not into fat reserves.

The best sports for such ladies will be:

dance Sport;
exercise bike or regular walks on transport;

To maintain weight, you should regularly visit a sauna or a bath, take a course of general strengthening and anti-cellulite massage at least once every two months, visit clinics that provide services such as pearl baths and circulating showers.

For "rectangle"

Women with this type of figure cannot be engaged in strength exercises; lifting weights is also excluded. But you can safely attend classes and perform sets of exercises that help stretch muscles and ligaments. The best choice would be sports dancing and aerobics. These sports will help to keep the figure even after childbirth and against the background of age-related changes.

fitness yoga

Woman - "pear"

The complex of morning exercises or exercises in the gym should include exercises that are designed to reduce the volume of the hips and buttocks. Roller skating, jumping and jogging will be a great addition.

Be sure to perform exercises to strengthen the muscles of the shoulder girdle and arms. These body parts in pear-shaped women are weak and disproportionate to the hips and buttocks.

Trampolining

"Inverted Triangle"

Broad shoulders and chest are a reason to train to strengthen them, as weak muscles and build-up body fat will make them literally ugly big. Push-ups, lifting dumbbells, swimming will be the best choice.

During sports, every woman should drink a lot, because it removes toxins from the body and can dull the feeling of hunger after a workout.

Body type diets are recognized as the most effective. It is enough to exclude forbidden foods from the diet, go in for sports without achieving world records - and the appearance will change for the better.