Losing weight according to the type of body: here's how to do it
If you have a tendency to gain weight, the small bulges are distributed according to a rule that can escape you, namely that of morphology. Whether it is cellulite that accumulates in the buttocks - gynoid morphology -, of bulges in the belly - android morphology -, or that gets fat everywhere - monoform morphology -, we help you understand how to lose weight according to the type of body to say goodbye to the kilos too much.
Losing weight when you have an X-shaped morphology or gynoid silhouette
You have a type of body called a gynoid. These are morphology X (or hourglass) and morphology A. In other words, you have generous buttocks and hips, which lead you to reveal the phantom culotte de cheval, while you are rather slim from the torso up.
In fact, when you gain weight, it happens for hormonal reasons. It is nature: destined to have children and breastfeed them, women biologically tend to accumulate fat reserves in the lower limbs. In the case of an X-shaped silhouette, this hormonal trend also leads to a problem of water retention, responsible for the formation of cellulite.
In order to lose weight, we must therefore fight two main problems: the accumulation of fat in the part of the body located below the waist and the orange peel skin which is normally difficult to remove.
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What can you eat to lose weight when you have an X silhouette?
- Keep a light hand on the salt. Sodium increases water retention, so reduce your consumption, conscious or unconscious (i.e. through ready meals, cheese, cured meats, etc ...) of salt.
- Focus on proteins. Protein promotes the formation of muscle mass, which replaces fat with muscle when exercising. Therefore, consume a little protein with each meal, possibly fat-free, ie cooked in the oven, steamed or grilled.
- Stay hydrated. Water is essential to drain the body. Drink at least 1.5 liters of liquid throughout the day: all those drinks without theine or caffeine that do not contain sugar, such as herbal teas or homemade centrifuges, are also fine.
- Go for the fruit and vegetables. Fruits and vegetables are rich in minerals and vitamins, and also provide fiber, which promotes good digestion. Rich in water, they should be your favorite food. But beware of ripe fruit, which naturally contains more sugar, in the form of fructose.
- Limit sugar. There is nothing worse for those who tend to store fat! You have to reduce sweets, cakes and ice cream to prefer the slow carbohydrates contained in bread, pasta, cereals and legumes. The latter, in fact, are burned to give energy to the body .
Tips to avoid the "pear" effect
Given the hourglass morphology, you will have to above all sculpt and firm the lower part of the body, draining it to avoid the formation of cellulite.
- Take the plunge. Swimming, aquagym and aquafitness tone the lower part of the body, improve circulation, facilitate venous return and reduce cellulite. Otherwise, opt for biking, walking daily on foot, or doing several rides on roller skates, which perfect your glutes and thighs.
You can buy a pair of Rollerblade roller skates online on Amazon for only 55 € or a pair of classic skates for a more vintage style!
- Focus on lymphatic drainage. This treatment can be done once a month. It consists of manually stimulating the lymph through pressure and pumping: it lightens the legs and helps eliminate cellulite.
- Escape the heat! To tone the tissues and promote circulation morning and evening, in the shower, pass the jet of cold water from the ankles to the buttocks, and do not give in to the temptation to warm up with lukewarm water afterwards! The invigorating effect would be annihilated.
- Exfoliate, moisturize. Apply an exfoliating scrub on the legs in a circular motion and then a moisturizer in sweeping movements. Finish by massaging the area from the ankles to the thighs.
- Keep circulation active. Do not sit for long periods, avoid clothes, tight shoes and heels: walking regularly will fight all the imperfections due to the natural conformation of your body.
Tips for losing weight when you have an android morphology or apple silhouette
If, on the other hand, you have a silhouette called android, it means that it is an O or V-shaped morphology. Unlike gynoid women, your body is massive in the upper part, especially at the height of the belly. instead, it becomes narrower: the waist is barely marked, the hips are non-existent and the legs are thin.
Don't worry, this android silhouette can be "rebalanced" quite easily, because this type of physique reflects a lifestyle problem. People who complain of a round stomach often tend to eat poorly, be particularly stressed and / or not play sports.
In your case, it is then the whole balance that needs to be reviewed and corrected: eat better, move, do abdominal exercises and relax a little more.
What to eat to lose weight when you have an android silhouette?
- Eat slowly. Snacking is the worst part of eating fast: in fact, when food is swallowed too quickly it immediately causes bloating. Eat calmly and seated. Take your time and chew every bite. Also avoid excessive drinking during meals.
- Kitchen. Industrial products are full of very refined hidden sugars and fats. Promote weight gain in the abdomen. Better to prepare meals yourself.
- Make the right choices. The enemies of the stomach are sugars (sweets, cakes, chocolate), dairy products with the exception of yoghurt, refined cereal products (white rice, white bread, white flour ...), dishes with sauces and soft drinks. Prefer a healthy lifestyle with cooked vegetables, lean meats, fish, whole grains and fresh fruit.
- Have a light dinner. Adopt the pyramid structure: choose a good breakfast, eat enough for lunch, indulge in a small snack in the afternoon and lighten the amount of food in the evening.
- Prefer fibers. By regulating the digestive system, a flat stomach is guaranteed, which is why it is important to regularly consume foods containing fiber, especially vegetables.
Our tips for weight loss according to the "apple" body type
- Take it easy. Abdominal fat is partly due to the blockage of blood circulation between the upper and lower limbs. The cause is oxidative stress. To lose the extra pounds on your stomach, try yoga, meditation, or any other activity that helps manage emotions.
- Breathe. To restore circulation, do this exercise every day slowly and deeply with your eyes closed: with your hand on your lower abdomen, inflate the diaphragm by inhaling through the nose and then empty it completely by exhaling deeply through the mouth.
- Do situps. Only a toned and muscular abdominal belt will allow you to acquire a wasp waist. Each morning, plan a variety of exercises to change each week.
- Use the palpate-roll. Alone or with the help of a professional, this technique eliminates ventral cellulite. Grab your love handles and roll them between your fingers. Alternate this massage in both directions of rotation.
- Swim. Swimming is the most effective sport for weight loss in the upper body. A valid alternative is dance.
How do you lose weight when you have a monoform or rectangle figure?
With this type of body, there are no particular disproportions between the different parts of the body. That is, if you take on a few pounds, it accumulates evenly along the silhouette: on the breasts and stomach, but also on the hips, buttocks and thighs. Your only concern is to control weight gain.
How can you lose weight when you tend to gain weight with this type of body? By examining your eating habits. The main principle is to not eat more than necessary. A reasoned diet, therefore, combined with physical exercise, is the real key.
Forget the fatty and / or sweet dishes, snacks and, above all, the yo-yo kilos of the many repeated diets. From now on, you have to play sports and eat healthy! It's the way to reconcile with your body without getting tired with diets you don't need.
How to lose weight harmoniously if you have a rectangle shape?
- Reduce fats and sugars. To decrease the caloric intake, reduce the foods that contain more calories, ie fats (especially superfluous ones such as cream, cooked butter and all industrial dishes ...) and sugars (cakes, pastries, sweets, soft drinks).
- Focus on proteins. Don't touch the amounts of meat, fish and eggs - these are the foods that provide you with the protein you need to maintain and develop muscle.
- Resist snacks. Eating outside of meals promotes the accumulation of pounds. To avoid these temptations, eat 4 or 5 meals a day with enough protein and slow sugars, such as sourdough bread, wholemeal pasta and grains. Their satiating effects will be felt. Also, drink regularly.
- Prefer fruit and vegetables. Yes, here they are again! Low in energy, they are rich in fiber, water, minerals and vitamins. Result: they satiate you without damaging your figure and provide essential nutrients for your health.
Tips to lose weight when you have a "rectangle" silhouette
- Focus on endurance sports. Swimming, cycling, walking and running, practiced in a light but regular and prolonged way (at least 40 minutes at a time), force the body to draw on its fat reserves.
- Indulge in cellulite massages from a professional. Performed all over the body, massages help eliminate toxins, promote circulation and remove cellulite.
- Think of a body expression activity. To become aware of your image, opt for dance or theater. These activities facilitate the understanding and acceptance of one's body.
- Move more. A sedentary lifestyle is partly responsible for the extra pounds you put on. Walk or cycle, and don't sit in front of the TV or computer for too long!
Shopping: bring with you an Activity Tracker watch, which will accompany you every day to take 10,000 steps and analyze your sports sessions. The YAMAY Fitness waterproof GPS watch, available for purchase on Amazon, also allows you to keep an eye on sleep quality and transmit notifications from your smartphone.
- Train well. To love your body, pamper yourself. Twice a week, do a scrub before applying a moisturizer. Every day, massage the areas prone to cellulite with a special cream.
