Losing weight according to your body type. Hourglass, apple, pear - all the secrets to losing weight?

Hourglass figure type. How to lose weight and avoid health problems

Desired by everyone. The most feminine, proportional type. Its representatives have smooth, rounded breasts and hips and a pronounced waist. However, the problems of excess weight are not alien to them. Typically, fat deposits are distributed evenly throughout the body.

Workout

Physical activity should be of moderate intensity. Yoga, Pilatex, bodyflex, functional training and cardio are perfect. When strength training, additional weight should be minimal.

Nutrition

If you are overweight, we recommend reducing portions and reducing your carbohydrate intake. It would be ideal to eat poultry, fish, eggs, vegetables, herbs and fruits.

Diet can be the best health decision or the worst. The good news is that there is no need to go on a protein diet or fasting days. Fans of quick solutions write about this. And the same “kickbacks”. Probably, it seems to some that it is a good form of leisure to sort through diets in alphabetical order and test them on your own body, but the notorious nutritionists, who are so fond of being referred to in glossy magazines, in general, do not make any difference in methods “for body types.”

Rather, all these workouts for pears, apples and hourglasses are common among fitness specialists, but even those, let’s say, are more likely an indicator of a special love for marketing their services than for achieving results. In general, no official health organization recommends any diet for the Hourglass body type to lose weight.

What to do? Yes, the same as for all other human beings:

• come to terms with the fact that in healthy ways you can lose about 400-500 g of weight per week, and only if you objectively have excess weight, and not just in comparison with an asthenic model. Be glad that the proportions will remain the same after losing weight, and do not set goals like minus 5 kg per week;
• take a close look at your own diet. And not just “I love this, that and candy,” but write down a couple of days, or even better – several working days and 2 days off. Calculate BPJU in the initial diet. Calculate the body's need for energy and nutrients using any available calculator. Assess what could be removed or reduced from your diet in order to stay within your caloric intake limits. Think over the menu, buy groceries and... if possible, forget about the fact that you are losing weight, on a diet, etc. Just follow and don’t think. Maximizing the use of habits and “turning off” the choice mechanism is, in fact, the secret to the success of any weight loss;
• start exercising normally. The second key word here is that no special swings or knot twists on a home mat can compare in effectiveness with strength training, supplemented by feasible cardio and flexibility training. If the phrase “strength training” for you is associated with weightlifting, and it is associated with the Olympics on TV, it is best, at least for the first 4-6 months of losing weight, to find funds and “surrender” to fitness professionals. You can, of course, do it yourself, especially if you do not have any musculoskeletal diseases or contraindications.

Why does almost no one follow the above algorithm? Mainly due to ideological contradictions with the first point. Yes, everyone wants to “get rid of it quickly and forget.” Why fast doesn't mean good:

• a high rate of weight loss almost always means a high rate of muscle loss. If you try too hard, your figure will eventually become “flabby.” Moreover, the effect occurs regardless of the amount and intensity of training;
• Typically, the higher the speed, the more dietary restrictions and lifestyle changes. This means that the greater the likelihood of discomfort, and the fact that a person will become fixated not on what a healthy lifestyle gives him, but on what he is no longer allowed to do. That’s why lovers of protein diets not from the world of sports have it quite hard and their success is very short-lived;
• Fast diets are almost incompatible with training, especially if you combine all this with work and study. And your fitness habit directly determines whether the results will be maintained or not.

What causes the most problems is the classic combination for losing weight – too strict a diet and aerobic training every day. When is a diet too strict?

• you have already given up certain food groups and this is not a bun for tea, but, say, all types of cereals. The motivation can be anything, but the fact remains that a person is an omnivore, and it is at the stage of losing weight, when there are enough changes and stresses, that it is better not to test this matter, and not to put additional tests on your own body;
• You basically don’t have breakfast or dinner. Moreover, this does not bring any special comfort, and is done simply to eat less. For those who are suited to this, there are intermittent fasting systems. But the approach when 2 meals are excluded every day is not used as too harsh and ineffective even in them;
• you “sit” on the calorie corridor taken from the Internet, because you are too lazy to calculate your own needs. No “she lost a lot of weight...” For some fans of malnutrition, the support is 1500 kcal, because they have been “on a diet” all their lives, but never bothered to go to the gym, so don’t repeat other people’s mistakes;
• you are training in a mode that is too much for you. Yes, most “weight loss” workouts are extremely voluminous. You will be offered a bunch of different exercises so that you increase your calorie expenditure. And this will only work if physical activity of this kind does not cause overeating. If challenged, there is nothing wrong with training according to your own program, developed personally for you, and not for the weight loss of some other woman.

In general, in organizing physical activity for weight loss, the most gentle way is this:

• you consciously give up thinking about the quantity of training (I spent 2 hours on the treadmill, what a great guy I am), and start thinking about quality. You find 3 hours a week for strength training, and the “rest”, excuse the prose, can be gained from everyday activities - walking, for example;
• you are trying to maintain your muscles, and not, excuse me, ruin them. Therefore, after the end of the general physical training period, you begin not to walk for hours on cardio equipment, but to lift free weights. A strength training program for a beginner can be obtained in any gym.

As a result, you will get the following: “a diet of minus 10-15% of the daily kcal requirement, complete in proteins and fats, and perhaps slightly reduced in carbohydrates, but not critical, at least 3 g of carbohydrates per 1 kg body weight per day. Three strength training sessions per week, during which you work the entire body without dividing into arms, legs and other parts.

Girls with an hourglass figure have approximately equal chest and hip circumferences, a small belly and a thin waist. In the hormonal classification, this type of build is called gynecoid (gyneoid) and is a subtype of the “pear” figure.

According to the endocrine theory, the most active glands in the body of those with an X-figure are the ovaries, which produce estrogens. These hormones cause characteristic problem areas (locations of fat deposits): thighs, buttocks, chest and abdomen in the pubic bone area. The waist and arms of plump women remain slender, and the upper and lower parts of the body become heavier evenly, which distinguishes an “hourglass” from a “pear”.

Fat reserves are deposited in the female body with the expectation of future pregnancy and long-term feeding of offspring. This causes rapid weight gain, a strong reaction to hunger strikes during express diets, and slow weight loss. Fat cells (adipocytes) are capable of producing their own weak estrogens, so as the amount of excess weight increases, the hormonal effect only increases.

Another problem, most pronounced among those with a gynecoid body type (including an hourglass body type), is cellulite. The appearance of an unpleasant “orange peel” is due to a tendency to rapid weight gain, a specific arrangement of connective tissue fibers in women and impaired lymph flow in the lower extremities.

Determining your body type

In medicine, there are five main body types for women – “apple”, “sand”

clock", "rectangle", "pear" and "inverted triangle". To differentiate them yourself, you need to take the following measurements with a centimeter tape:

• Breast volume. It is done at the most “protruding” point; you don’t have to take off your bra, but it should not be a push-up type. The measuring tape is kept parallel to the floor line.
• Hip volume. It is carried out along their widest part, the tape is located parallel to the floor.
• Waist circumference. The line goes just above the navel (the thinnest part of the waist is selected); when measuring, you should not retract or protrude your stomach.

Having received 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 an “hourglass”;
• if the measurements of the waist, chest and hips are approximately the same, then the woman has a “rectangle” figure;
• if the breast size is small compared to the hips, and the waist is quite well guessed, then this type of figure is called “pear”;
• if the bust is much larger than the hips, then the woman has an “inverted triangle” figure;
• When the stomach, hips and chest clearly stand out against the backdrop of a slender knife, the body type is called “apple”.

We select a wardrobe in accordance with the characteristics of the figure

If you are one of the lucky owners of an X-shaped silhouette, your task when choosing a wardrobe is quite simple - you need to emphasize your natural advantages and not spoil your image with excessive decor or incorrectly chosen styles. Clothes should highlight your curves, not hide them; things should not be baggy, but at the same time not too tight, so as not to make the image vulgar.

Stylish Hollywood star Blake Lively

The classic style is ideal for those with an X-shaped figure: clothes in calm colors and strictly cut will perfectly highlight the natural seductiveness of the shape without making the image too provocative.

Those with an hourglass silhouette should wear clothes made of soft, flowing, flowy fabrics that gently fit and follow the lines of the figure. Thick fabrics, such as tweed and corduroy, can visually weigh down the silhouette, make it look squat and deprive the image of grace.

Basic principles of weight loss

Regardless of what type of figure a woman has, the goal of losing weight will not be achieved by dieting alone; exercise is required. But since fat is stored only in certain parts of the body, you need to know which exercises are suitable for a particular person.

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

The optimal sports for such ladies will be:

• swimming;
• dance Sport;
• exercise on an exercise bike or regular walks by transport;
• aerobics.

To maintain weight, you should regularly visit a sauna or bathhouse, take a course of restorative and anti-cellulite massage at least once every two months, and visit clinics that provide services such as bubble baths and circulation showers.

Women with this type of figure are not allowed to do strength exercises; lifting weights is also excluded. But you can safely attend yoga 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 you maintain your 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. An excellent addition would be roller skating, trampoline jumping and jogging.

Be sure to do exercises to strengthen the muscles of the shoulder girdle and arms. These parts of the body in women with a pear-shaped figure are characterized by weakness and disproportion with the hips and buttocks.

Jumping on a trampoline
Broad shoulders and chest are a reason for strengthening them, since weak muscles and growing 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, since water removes toxins from the body and can dull the feeling of hunger after exercise.

Having a gynoid body type, the question should be asked not “how to lose weight quickly,” but “how to maintain the result.” Crash diets and severe caloric restriction can provide rapid weight loss, but the stress experienced by the body and metabolism slowed down due to lack of food can provoke weight gain that is significantly greater than the plumb line.

It is worth eliminating or extremely reducing the consumption of saturated fats

Women with an X-type figure are recommended to follow these rules:

1. Stick to proper nutrition. To maintain optimal body shape, it is enough for female guitarists to follow the standard principles of PP, limiting the consumption of fatty meats, sweets, carbonated drinks, fatty sauces, fast food and other unhealthy foods. In the process of losing weight, you will also have to ensure a small negative calorie balance (300–500 kcal).
2. Minimize consumption of animal fats. Active consumption of animal fat sources stimulates the production of female sex hormones and the accumulation of fat mass in problem areas. A diet limiting animal products not only helps slow down weight gain, but also serves as a good preventative measure for cardiovascular diseases.
3. Increase the share of plant foods and fats of plant origin. Green vegetables, fruits, seeds and cereals saturate the body with B vitamins, fiber, magnesium, iron, zinc, copper, manganese, potassium and other essential nutrients. They provide healthy looking skin, nails and hair, cleansing the intestines and a good mood, despite all diet restrictions.
4. Reduce salt and sugar intake. Salty and sweet foods provoke fluid retention, which leads to weight gain and impaired lymphatic drainage. Impaired lymphatic drainage aggravates the characteristic problem of the gynoid body type - cellulite.
5. Select vitamin complexes. Foods and vitamin preparations rich in vitamins E, K, B6, zinc and selenium help normalize hormonal levels and support the health of connective tissue, preventing the formation of “orange peel.”
6. Maintain water regime. A sufficient amount of fluid (at least 1.5–2 liters) is an important condition for normal lymph flow and kidney health with active protein consumption.
7. Ensure adequate levels of physical activity. To lose weight and stay in shape, regular workouts combining cardio and strength training are necessary. Suitable exercises for an X-type figure are strength training, sports dancing, swimming, crossfit, race walking, etc.
8. Stimulate lymphatic drainage. Reducing swelling and improving lymphatic drainage can be achieved not only through sports and nutrition, but also through massage, wraps and hardware. The effectiveness of external influences in the absence of diet and exercise is minimal.

The amount of water per day depends on the person’s weight and age

Food products for the "Apple" type

Authorized and recommended products:

• Legumes (beans, lentils, green peas);
• Root vegetables (boiled potatoes - inclusive);
• Bran and grains;
• Oatmeal;
• Low-fat dairy products;
• Lean meat;
• Low-fat fish, seafood, caviar;
• Dried fruits;
• Citrus;
• Soy and soy products.

Foods to avoid:

• Meat by-products;
• Fat meat;
• Sweets and confectionery;
• Flour;
• Alcoholic drinks;
• Fat cottage cheese;
• Salty and spicy cheeses.

For any figure, the main thing is a moderate diet. There is no need to exhaust yourself with diets and strength training. It is enough to choose nutrition and exercises that suit your body type, and you will never face such a problem as excess weight.

Diet according to body type

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

"Pear"

The main problem of women with this type of figure is increasing the volume of the hips and buttocks during diet disorders. Meanwhile, if you follow certain rules, you can achieve ideal forms:

• Herbs and spices should not be present in dishes. These supplements 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 with muesli, cottage cheese or any other light product.

• The diet must contain carbohydrates, but they must enter the body before lunch. It is allowed to consume baked goods, 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 filling, but not too high in calories. But for women with a pear-shaped figure, dinner needs to be made truly “rich.”
• The break between meals should not exceed 5 hours; the last food should enter the body 3 hours before the night's rest.

A woman should eat

cottage cheese,

fish and meat only with a low percentage of fat content, but you should avoid rice and potatoes completely. Tomato juice and fresh tomatoes will stimulate metabolic processes.

"Hourglass"

Women with this body type have a very slow metabolism, so they need to constantly adhere to a diet and follow some rules:

• Menu products should be chosen with a low glycemic index. An excellent option would be to consume 200 - 250 ml of fermented milk products in the evening, for example, kefir, fermented baked milk, natural yogurt.
• The diet should contain protein foods: meat, fish, poultry and eggs. Moreover, the more there are, the better for the figure. But whole milk and its derivatives should be consumed in limited quantities.
• Women with an hourglass figure should eat sunflower and pumpkin seeds regularly. These products speed up the metabolic process.
• Restrictions apply to potatoes, sugar, pasta, butter and rice. These products are not completely prohibited, but it is necessary to significantly reduce their presence on the menu.
• Women with an hourglass figure will benefit from fasting days on fruits or vegetables for weight loss. They should be held at least once every 14 days, ideally every week.

"Apple"

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

• Cupcakes, cookies and crackers are excluded from the menu;
• fruit juices, sweets and ice cream are excluded during immediate weight loss, and with the usual diet they are simply limited;
• vegetables, brown bread, oatmeal, whole grains are the healthiest foods that can be consumed in almost unlimited quantities;
• Women with an apple figure should get a higher dose of protein.

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

Healthy foods: kefir or curdled milk at night, fresh vegetables and fruits, sunflower and pumpkin seeds, low-fat fish, meat and poultry.

It will greatly help you maintain a slim figure by using fasting days on vegetables or fruits at least twice a month.

You should limit your intake of white bread, rice dishes, pasta and potatoes.

Diet "Favorite"

Ladies-X, despite their excellent shape, also sometimes need to lose weight. The “Favorite” technique, which was developed specifically for such cases and is ideal for weight loss, will help you create the desired image quickly and without harm. The Hourglass figure diet is designed to control the volume of the lower body so that the seductive lines do not turn into a “pear”.

To achieve the desired results, you must adhere to the following diet for 7 days:

Initially, this diet was a type of medicinal diet. A thoughtful protein/carbohydrate/fat ratio helps you lose weight.

It is important to understand that if you watch your diet only 3 days a week, and the rest of the time you eat as you are used to, you will not achieve success. Food should always be as dietary as possible, varied, it is necessary to exclude confectionery, fried, and fatty foods.

Contraindications

When choosing between physical health and the desire to be thin, a reasonable person will choose the former. In practice, people rarely think about the potential harm of fasting days, especially if there are already “problems” in the body.

First, you need to study the reviews and soberly assess your capabilities. The body of someone losing weight needs to quickly adapt to the sudden change in incoming nutrition. Of course, this is stress, and while a person gets used to new conditions, deterioration in health, exacerbation of diseases of the digestive tract, fainting, and surges in blood pressure are possible.

For whom the diet is absolutely not suitable:

• Children, teenagers. It is important for a growing body to receive vitamins and beneficial elements contained in food. If their number is artificially reduced, irreversible negative consequences are possible. The only people who need to lose weight are children with confirmed obesity.
• Pregnant and lactating women. During these periods, the body is constantly under stress, and experiments with the quantity and quality of food are undesirable. Excluding usual foods can cause miscarriage and cessation of lactation.
• Aged people. This category can only limit their diet depending on existing diseases, for example, diabetes. It is necessary to try not just to deprive yourself of unhealthy food, but to replace foods with acceptable healthy analogues.
• People who have undergone surgery, illness. A person in the postoperative period or recovering from a serious illness should receive the full range of useful elements. The body, even without restrictions, is going through difficult times, spending its reserves to complete rehabilitation as quickly as possible.

Basic list of diet products for an hourglass figure

The list of healthy diet products for an X-type figure includes:

1. Fresh fruits and vegetables. Preferred are green vegetables (white cabbage, cucumbers, broccoli, spinach, lettuce) and unsweetened fruits (apples, oranges, grapefruits, avocados, cherries, winter pears). Bananas are allowed in small quantities. The exception is zucchini, the consumption of which should be limited.
2. Cereals and seeds. The most beneficial for the hourglass are oatmeal, barley and buckwheat porridge, wild rice, pumpkin, chia and sunflower seeds, and quinoa.
3. Dairy products. Low-fat kefir, Greek yogurt and ayran are the best options for a quick snack when losing weight. They can be combined with nuts or whole grain breads. Low-fat cheeses (dietary varieties of hard cheese or feta cheese) are also among the recommended products.
4. Lean meat and fish. With the exception of dairy products, chicken and turkey breast are the most valuable sources of animal protein that must be consumed during the diet. The diet can be supplemented with white fish 2–3 times a week, and red fish once a week as a source of omega-3 acids.
5. Vegetable fats. The most useful of them are pumpkin, flaxseed and olive oil. It is advisable to heat treat vegetables and meat without oil, and use vegetable fats only when dressing salads.

Milk, cheese, eggs, mushrooms, sweet fruits and legumes should be eaten with caution. The safest and healthiest sweets on a diet are marshmallows, marshmallows, marmalade and honey. They should be consumed in small portions (up to 30–40 g) before 14.00.

It is necessary to limit the consumption of the following products:

• butter;
• sour cream and cottage cheese, yoghurts;
• coffee Tea;
• cauliflower;
• starchy vegetables;
• ice cream;
• red meat and any offal;
• salo;
• seafood;
• spices, sugar, salt.

The following foods should be completely eliminated from the diet:

• fatty meats (mainly pork, lamb);
• bacon;
• industrially processed meat (sausages, smoked meats, frankfurters);
• fast food;
• marinades and pickles;
• milk, sour cream and cottage cheese with a high percentage of fat, cream;
• confectionery and baked goods;
• foods high in cholesterol (fish roe, brains, chicken liver and kidneys).

Food products for the “Pear” type

Authorized and recommended products:

• Tomatoes and tomato juice (regulates metabolic processes, eliminates cellulite in the thigh area);
• Skim cheese;
• Lean fish;
• Mussels;
• Whole wheat bread;
• Boiled rice (dark);
• Green leafy vegetables;
• Tropical fruits;
• Oatmeal;
• Broths.

Foods to avoid:

• Potatoes in any form;
• Polished white rice;
• Mayonnaise, ketchup and sauces;
• Fast food;
• Fatty meat and fish;
• Spicy and smoked dishes.

Sample menu for the week

The following sets of dishes can be used as a dietary breakfast during the week:

1. Monday: oatmeal in water with a handful of almonds and 1 tsp. honey, green tea.
2. Tuesday: 2-3 slices of whole grain bread with feta cheese, an apple and rosehip tea.
3. Wednesday: a serving of salad (200 g) with arugula, tuna, tomatoes and eggs, unsweetened compote.
4. Thursday: 250 g fruit smoothie made from bananas, berries, yogurt and chia seeds with 2 tsp. honey, tea.
5. Friday: oatmeal with nuts, flaxseeds and frozen berries, tea with sea buckthorn or rosehip.
6. Saturday: 300 g fruit salad, 30 g nuts, 3-4 whole grain bread, tea.
7. Sunday: 200–250 g salad with tofu, tomatoes, avocado and lettuce, herbal decoction.

For lunch you can eat one of the following dishes:

1. Monday: green salad, 2 tomatoes, 100 g steam chicken breast.
2. Tuesday: 200 g pumpkin and potato ragout with thyme.
3. Wednesday: 400 ml vegetable soup, whole grain croutons, 2-3 slices of tofu.
4. Thursday: 100–150 g of baked trout, green salad.
5. Friday: 250 g of stewed cabbage with pieces of turkey breast (no more than 100 g per serving).
6. Saturday: 300 g okroshka with kefir.
7. Sunday: 200 g of Greek salad, croutons.

Half an hour before lunch you should drink water and then eat 1-2 apples.

It is recommended to use the following dishes as a dietary dinner:

1. Monday: 200 g of Broom salad, rosehip infusion.
2. Tuesday: 150 g of buckwheat porridge, a glass of low-fat kefir.
3. Wednesday: 2 baked apples with 1 tsp. honey, green tea.
4. Thursday: 50–70 g of dry whole grain flakes, a glass of kefir.
5. Friday: 150 g of battered tofu, green salad.
6. Saturday: a glass of green smoothie, 2 slices of cheese and a few whole grain toasts.
7. Sunday: 150–200 g berries and 30–40 g nuts with Greek yoghurt.

Those with an hourglass figure are allowed to have dinner after 7:00 p.m. their metabolism is also active in the evening. This avoids problems with sleep and hunger in the hours before bed.

If more than 4–5 hours pass between dinner and bedtime, it is recommended to drink a portion of kefir or eat 30 g of boiled chicken breast with lemon juice an hour before bedtime.

Consolidate the result

Women with an X-type figure slowly lose weight and quickly restore fat reserves with sharp caloric restriction, so the diet should be complete and long-term (at least 4-5 weeks). During this time, up to 2–4 kg are lost, depending on the woman’s initial weight and activity.

To consolidate the results obtained, it is recommended to maintain the habit of consuming plenty of plant foods and lean protein, reducing the proportion of foods whose consumption is limited or completely eliminated during the diet.

The recommended calorie intake after finishing the diet should be 1500–2000 kcal, depending on the woman’s activity. The energy value of the daily food intake is calculated as the sum of energy expenditure (in kcal) and the metabolic minimum. The latter depends on the height, weight and age of the woman.

Once every 1.5–2 weeks it is necessary to carry out “fasting days”. For girls with a harmonious build, both carbohydrate and fruit (buckwheat, apple) and dairy (kefir, curd) fasting days are suitable.