We all know the basic weight loss rules – cut down on processed food, drink lots of water and consume enough fiber. But we don’t realize that our body types largely influence our weight loss results. That’s right. If you are trying to lose weight, your dietary decisions must complement your body type.
A tiny piece of chocolate can cause a lot more damage to your body as compared to your neighbor. Simply put, the way your body responds to food is linked to your metabolic makeup. Your own personal eating habits and metabolism determines the percentage of body fat and lean muscle mass. The place where most body fat is located determines your weight gain pattern and insulin sensitivity. Hence, it is vital to plan your meals according to your specific body type.
Below are weight loss ideas for different body types. See where you fit and act accordingly.
Weight Loss Tips Based On Body Types
1. APPLE BODY
Apple shaped people have a bulky tummy area and a slimmer lower body. The abdominal fat in apple body types leads to many health risks like heart issues, diabetes, and cancer.
Visceral fat triggers inflammation and metabolism issues. If you are someone who fits this category, don’t worry. You can lose weight if an appropriate diet plan is followed.
CONSUME A LOW GLYCEMIC DIET
You might have abnormal insulin levels and this is why a low glycemic diet is beneficial. Low GI foods reduce inflammation and burn fat quickly.
A low glycemic diet includes fruits, green vegetables, chickpeas, kidney beans, lentils, and cereals. Skip foods like pasta, white bread, rice pastries, candies, and cookies. By strictly following a low glycemic diet you can control blood sugar levels which will decrease the risk of chronic diseases. Try to include foods rich in fiber like oats, whole grain bread, beans, legumes and non-starchy vegetables. These foods are low glycemic index foods that will keep you healthy and help you to lose weight based on your body type.
CONSUME CARBS WITH FAT AND PROTEIN
If you want to consume carbohydrates, it is best to include complex ones that are high in fiber. For best results, pair complex carbs with proteins and fats. This will also help keep blood sugar levels in check. Include healthy fats like nuts and fish in your diet. These are loaded with anti-inflammatory omega-3 fatty acids.
2. PEAR SHAPED BODY TYPE
If you are pear shaped, you will gain weight in your lower body. The subcutaneous fat does not harm the organs. However, the downside is that it is difficult to lose weight.
To lose fat around the hips and thighs, people with a pear-shaped body need to consume a fiber-rich diet. Opt for fat-free foods and make sure your diet contains an adequate amount of protein. It is recommended that your meal plans contain servings of whole grains, brown rice, bread, and quinoa.
Studies reveal that a pear-shaped body is caused by high estrogen levels. So it is best to avoid meat from non-organic sources.
3. HOURGLASS BODY TYPE
People with an hourglass body gain weight all over the body. But the weight gain is prominent on the face, arms, knees, chest, and ankles.
If you want to lose weight and tone your hourglass body, consume an anti-inflammatory diet that includes foods rich in omega-3 fatty acids. Experts suggest that you include nuts, avocados, and seeds in your grocery shopping list. Needless to say, you should limit the consumption of processed carbs, caffeine and sugar. Also, make sure you are getting enough fiber.
4. INVERTED TRIANGLE BODY TYPE
People with an inverted triangle body have broad shoulders. If you have this body type, you should go for complex carbs. More importantly, replace white rice in your diet with oats and quinoa. Fresh vegetables are particularly good. Avoid cheese and processed foods especially the ones that can cause bloating. If you need to consult a licensed nutritionist, use a reliable telemedicine platform to get answers to all your queries.
5. PENCIL SHAPED BODY TYPE
ped body have normal BMI but they look skinny. It is good to eat every four hours and include whole grains and lean proteins like fish or chicken in your grocery shopping list. A diet rich in fresh produce, healthy fats, and complex carbs is an excellent choice as it can decrease the risk of heart issues greatly.
James Crook is a passionate blogger who loves to write on health and fitness related topics. Currently, he is a working as a blogger for a Physical Fitness Dr Wilson shoulder Surgeon. Follow @jamescrook911 for more updates.