While the basic good habits behind weight loss will always ring true (burn more calories than you take in, get moving, make healthier choices) experts are now saying that there may be some diet modifications you should make based on your body type. Here is the information we gathered on five different body types. Try adjusting your eating to match with these suggestions for improved weight loss.
A pear-shaped person tends to carry most of their weight in their hips, thighs, and buttocks. Their upper body is noticeably narrower than their lower body.
To help target weight loss in the lower body, it is recommended that people with a pear-shape should focus on high fiber and low fat diets. Ideally, most of these foods should come from healthy sources such as whole grains, fruits, and vegetables. There are many processed foods which will claim to be high in fiber and low in fat, but in the long run they are not as healthy.
Pear-shaped people should also balance out their diet with plenty of lean protein. Protein is important for building and repairing muscle, and it also helps you feel satisfied for longer.
Interestingly, it seems that food with added hormones may have a more detrimental effect on a person with a pear-shaped than on other people. To help counteract this, look for organic meats and dairy products.
A person with an apple shape tends to carry much of their weight around their midsection, while the lower body remains noticeably slimmer.
People with an apple shape may have a more urgent need for weight loss than they realize, as belly fat tends to be visceral fat, a.k.a. the bad kind of fat that surrounds your organs and puts you at higher risk for health problems such as heart disease and type II diabetes.
But don’t worry, there is a strategy for losing weight that is specifically targeted at apple -shaped people.
Firstly, a low glycemic index diet is shown to be very beneficial. This means avoiding refined sugars and processed carbs, and instead opting for healthy proteins, lean meats, vegetables, fruit, and legumes. These foods not only help reduce your waistline, but also help to fight inflammation which can be an underlying cause of unwanted weight gain.
It is also recommended that people with an apple shape seek out healthy snacks throughout the day. Snacking can help keep insulin levels steady, and regulate your appetite.
A person with an hourglass shape tends to gain weight evenly throughout their body, with noticeable slimming around the middle. Their hips and shoulders tend to be proportional to one another.
While the hourglass shape is often considered the most desirable, and unhealthy BMI will still be problematic regardless. The best advice for losing weight with an hourglass shape is to follow an anti-inflammatory diet that is rich in lean proteins, plant-based proteins, fruits, vegetables, and whole grains.
Plant-based proteins may be especially beneficial to people with an hourglass shape because these foods (beans, lentils, tofu, edamame, nuts) are high in fiber and have a low glycemic index.
Inverted Triangle Shape
A person with an inverted triangle shape tends to carry most of their weight in the upper body. Their hips and waist will be noticeably slimmer than their shoulders.
People with this body type are advised to opt for whole grains and complex carbohydrates as opposed to refined or processed foods. There is also plenty of evidence to suggest that upping your magnesium intake can help even out insulin levels, and can be very beneficial for people with an inverted triangle shape who are looking to lose weight.
Often associated with very thin people, what the pencil shape really means is that there is little differentiation in measurement between shoulders, waist, and hips. It is entirely possible to have a pencil shape and still have an unhealthy body fat percentage or an overly high BMI.
People with a pencil shape who are looking to lose weight should allow fresh produce to make up 50% of every meal they eat. The other 50% should be an even split between whole grains and lean protein.
Following a diet that is specifically tailored to your body shape might be the extra boost you need to finally kickstart your weight loss, or to break through a plateau. Try adjusting your current weight loss efforts to align more closely with these recommendations, and you will see the results you have been hoping for.