How To Choose Food By Body Type

2023 Author: Amber Richards | [email protected]. Last modified: 2023-05-22 00:24

Starting to do fitness, we immediately wonder how to make the fat quickly leave problem areas and not just leave, but run away from the hated sides, arms, abdomen, or who, where it hurts more.

Unfortunately, when loading the muscles of problem areas, one cannot expect a local decrease in the thickness of the fat layer. First of all, you will notice a decrease in deposits in those parts of the body where there was initially less fat, but these are not always the places "where you need". The main guarantee of effective weight loss is a change in the nature of nutrition, which also requires its own adjustments depending on the type of fat distribution in the body.

You've probably noticed how differently the distribution of fat reserves in different people. There are three main types of fat distribution: android type, gynoid type, and mixed type. Let's take a look at each of them with Anna Kambulova, sports physician, nutritional and healthy lifestyle consultant and nutritionist at Janinn Fitness.

Android type

Features. This type is characterized by deposits of fat in the abdomen, back, arms, which creates a visual picture of an apple-like figure. Most often it is owned by men, but it is also found in women.

This type of obesity is the most dangerous from the point of view of long-term prognosis for health, since fat accumulates not only subcutaneously, but also inside the abdominal cavity, in the omentum and around internal organs, this is the so-called visceral fat. It is the most dangerous to health, as it is hormonally active, causes metabolic imbalance, disrupts metabolism, increases the level of female sex hormones in the male body, and is the cause of the possible development of such serious diseases as diabetes, heart attack, stroke. A large amount of visceral fat can disrupt the work of internal organs, increasing the pressure in the abdominal cavity, negatively affects the functioning of the lungs, disrupting ventilation in the lower sections.

Obesity reasons. The reasons for the deposition of visceral fat are not medical, but rather personal and social: overeating, a sedentary lifestyle, stress. If a woman's waist exceeds 81 cm, and a man's 91 cm, then the amount of visceral fat has exceeded the norm.

Decision. A rational diet, balanced in calories, nutrients and food intake is the basis for getting rid of visceral fat. In no case should you refuse breakfast, the calorie content of which should be at least 35% of the daily energy intake, the amount of protein in the diet should be at least 1-1.5 grams per kilogram of weight, dinner, no later than 2.5 -3 hours before bedtime, must contain protein and vegetables.

Physical activity is no less important, first of all strength. Since this type of fat deposition is typical for men, the increase in muscle mass as a result of such training will help to increase the basal metabolism and ensure higher calorie consumption on non-training days.

Gynoid type

Features. Abnormal fat deposition in the buttocks, thighs and, less often, lower legs is called gynoid, this type is more common in women. The figure of such people is shaped like a pear.

Obesity reasons. The reasons for this fat deposition are hormonal imbalances, accompanied by a high content of female sex hormones, overeating, a sedentary lifestyle and genetic predisposition.

Decision. Of course, in the first place in the fight against fat, we put the correct eating behavior. Breakfast, a light second breakfast, a more hearty lunch, then an afternoon snack and, finally, a hearty, but healthy, dinner, which makes up at least 35% of the daily calorie intake of the body. Moreover, the dinner must necessarily consist of a salad of fresh vegetables (the more different vegetables in the salad, the more trace elements, vitamins and fiber the body will receive) and a product containing protein (lean meat, turkey, chicken breast, seafood, rabbit). It is advisable to eat fish at least 2-3 times a week, both fatty varieties, a source of powerful antioxidants, and "wild", less high-calorie, but high in protein. Strictly monitor the amount of fat in the daily diet, avoid foods with obvious inclusions of fat (some types of sausages, lard, boiled pork, etc.),the fat that you do not see in the product is quite enough. Avoiding fat altogether is unhealthy and deprives you of your energy source. Any restrictions must be approached responsibly.

In addition to recommendations to adhere to a healthy lifestyle, it is possible to recommend consultation and examination by an endocrinologist to exclude possible health problems. It is very important to train with a load on the legs, buttocks. These large muscles use up a lot of energy while working and will help you get fit faster. Along with this, with a decrease in the thickness of the fat layer, problems with lipodystrophy or cellulite may arise.

Mixed type

Features. The most common type of obesity is mixed. Fat is distributed relatively evenly throughout the body. With this type, there is a high risk of not seeing a significant increase in body fat, because visually the figure changes slightly.

Obesity reasons. We can say that this type of obesity is clearly associated with overeating. This is a serious reason to think about the place of food in your life. Genetic predisposition and hormonal status in this case are not the main reasons for weight gain. The metabolism of such people is usually normal.

Decision. To reduce fat mass, people with mixed type obesity need to adhere to the principles of rational nutrition ("I know what I eat, when I eat, how much I eat, why I eat"), because this will provide 70% of success in the fight against excess weight. A fractional, preferably fivefold, meal is recommended, with an emphasis on lunch, when it is necessary to consume at least 35% of the calorie content of the daily diet. Dinner is important for the formation of glycogen stores, which will be used by our bodies at night to support vital functions. It is important for people with this type of obesity to monitor the balance of fluid, the total volume of which should be at least 3% of the weight.

Another 30% of success in reducing fat mass is the result of regular exercise. The combination of strength training and cardio training, in addition to weight loss, is an excellent opportunity to increase muscle strength, overall endurance, and speed up metabolism.

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