How to Choose Food by Type of Figure?admin
The main secret to effective weight loss is changing eating habits. Anna Kambulova, a sports doctor, a nutritional and healthy lifestyle consultant and dietitian at the Janinn Fitness fitness center, told us how to switch to a healthy diet that will help to drop hated centimeters from problem areas and enhance the effect of sports.
Starting to engage in fitness, we immediately ask ourselves how to make the fat leave the problem areas as quickly as possible and not just leave, but run away from the hated sides, arms, stomach, or from whom it hurts more.
Unfortunately, one cannot, by loading the muscles of problem areas, 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 to. The main guarantee of effective weight loss is a change in the nature of nutrition, which also requires adjustments depending on the type of distribution of fat in the body.
You probably paid attention to how unequally distributed fat reserves in different people. There are three main types of fat distribution: android type, gynoid type and mixed type. Let’s consider each of them.
Features This type is characterized by deposits of fat in the abdomen, back, arms, which creates a visual picture of the figure like an apple. More often its owners are men, but it also occurs in women.
This type of obesity is the most dangerous from the point of view of long-term forecasts for health, since fat accumulates not only subcutaneously, but also inside the abdominal cavity, in the omentum and around the internal organs, this is the so-called visceral fat. It is the most dangerous for health, as it is hormonally active, is the cause of metabolic imbalance, upsets the metabolism, increases the level of female sex hormones in the male body, and is the reason for the possible development of serious diseases such as diabetes, heart attack, and stroke. A large amount of visceral fat can disrupt the functioning of internal organs, increasing pressure in the abdominal cavity, negatively affects the lung function, disrupting ventilation in the lower sections.
Causes of Obesity The reasons for the deposition of visceral fat are not medical, but rather personal and social: overeating, a sedentary lifestyle, stress. If the waist of a woman exceeds 81 cm, and men 91 cm, then the amount of visceral fat exceeded the norm.
Decision. A balanced diet balanced in calories, nutrients and diet is the basis for getting rid of visceral fat. In no case can you refuse breakfast, whose caloric value 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.
No less important are physical exertion, primarily power. Since this type of fat deposition is characteristic of men, an increase in muscle mass as a result of such workouts will help increase core metabolism and provide higher calorie consumption on non-workout days.
Features The pathological deposition of fat in the buttocks, thighs and, less commonly, lower legs is called gynoid, this type is more common in women. The shape of such people resembles a pear in shape.
Causes of Obesity The reasons for this deposition of fat are hormonal imbalance, accompanied by a high content of female sex hormones, overeating, a sedentary lifestyle and a genetic predisposition.
Decision.Of course, we put the right eating behavior in the first place in the fight against fat. Breakfast, a light lunch, a more substantial lunch, then an afternoon snack and, finally, a hearty, but healthy dinner, comprising at least 35% of the daily calorie intake of the body. Moreover, dinner must necessarily consist of a salad of fresh vegetables (the more different vegetables in the salad, the more microelements, vitamins and fiber the body receives) 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 in fatty varieties, a source of powerful antioxidants, and also in “wild”, less caloric, but containing a lot of protein. Strictly monitor the amount of fat in the daily diet, avoid foods with explicit inclusions of fat (some varieties of sausage, lard, boiled pork, etc.), that fat which you do not see in a product is quite enough. A complete rejection of fats is unhealthy and deprives you of a source of energy. Any restrictions must be approached responsibly.
In addition to recommendations to adhere to a healthy lifestyle, you can recommend consultation and examination with an endocrinologist to exclude possible health problems. It is very important to conduct training with a load on the legs, buttocks. These large muscles consume a lot of energy during work and will help to quickly put the figure in order. Along with this, with a decrease in the thickness of the fat layer, problems with lipodystrophy or cellulitis can occur.
Features The most common type of obesity is mixed. Fat is distributed evenly throughout the body. With this type, there is a high risk of not noticing a significant increase in body fat, because visually the figure changes slightly.
Causes of Obesity We can say that this type of obesity is uniquely associated with overeating. This is a serious reason to think about what place food occupies 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.
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Decision. To reduce fat mass, people with a mixed type of obesity need to adhere to the principles of good nutrition (“I know what I eat, when I eat, how much I eat, why I eat”), because this will provide 70% success in the fight against overweight. Fractional, preferably fivefold, nutrition 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 body at night to provide vital functions. It is important for people with this type of obesity to monitor the fluid balance, the total volume of which should be at least 3% of the weight.
Another 30% success in reducing fat mass is the result of regular exercise. The combination of strength exercises and cardio workouts, in addition to weight loss, is an excellent opportunity to increase muscle strength, overall endurance, and accelerate metabolism.