Line up any ten people, and nine of them will most likely want to tweak something about their body - if not change their body shape altogether. Over the years I've worked with clients, I've heard all kids of questions about body from, "How do I get rid of the lunch lady arms?" to "Help me get rid of this J-Lo booty!"
What these people are actually asking is if they can lose body fat in those areas. But changing your body shape is a little different, and not quite the same as losing fat from a specific part of your body.
Regardless, you can make changes that will get rid of unnecessary body fat and make you feel like the hottie that you are!
Let's discuss.
Can Your Body Shape Change?
Our physical shape is often guided by our skeleton. Some people have broader shoulders, others have tiny wrists, some people have wide hips, others have narrow. That's just the way our basic shapes go.
BUT the places where fat deposits itself is very different!
Some people deposit fat throughout their upper back and arms, others through their hips and thighs, and so on. There are four general body shapes, and you match one of them.
The 4 Body Types
Throughout the years, I've worked with a lot of people of all shapes and sizes, including apples, pears, inverted pyramids and hourglasses. More often than not, the body shape they come to me with is the shape they've had all their life...well at least since puberty when hormones started going into overdrive. They may have gained or lost weight over the years, but they keep coming back to the shape they've always had.
Shedding weight in an area of our body that tends to store excessive fat can be done, but largely through nutrition. Eating right for your body type really works, but requires self-discipline. Â Here is a short cut to what you should and should not eat, depending on your body type.
If you really want to focus on your health and long terms weight loss, then buy my book, The Belly Burn Plan (read the reviews, too).
If you want to take a short cut, then follow the short plan for your body type for two weeks and let me know how you do! If you want to learn more, contact me.
WAIT! Before you read any further, take a deep breath. The foods you'll be advised not to eat based on your body type are probably the foods you crave most. We tend to gravitate to comfort foods that stimulate the hormones in our body that are, in many ways, responsible for fat storage in specific areas.
Pear Shape
Your shape is always bottom heavy, even on good days. When you do add a few pounds, it tends to go to your hips and thighs. When you lose weight, it's typically through your tummy or even your chest. If you've got cravings, you tend to gravitate to decadent fattier foods, or spicy foods.
- What to avoid: high fat dairy, red meats, rich desserts and spicy foods.
- Meal sizes: Â you're better off eating like a pyramid, with the lightest meal on top, and the heaviest meal on the bottom.
- Snacks: your type is usually best with a piece of fruit.
Get a detailed 2-Day Pear Shape Meal Plan here. It's a free download!
Apple Shape
You've probably been complimented on your legs more times than you can count, but have always been troubled through your abdominal region. And if you're a man, your excess body fat is almost exclusively in your belly. The second you put on a pound you've got to loosen your belt a full notch, but never in the arms or legs. You've also probably got one heck of a sweet tooth.
- What to avoid: black tea, coffee, colas, sugary foods and refined carbohydrate.
- Meal sizes: you're good with three squares a day, all about the same size.
- Snacks: if you must, try going for a hard-boiled egg or some meat. Think protein.
Get a detailed 2-Day Apple Shape Meal Plan here. It's a free download!
Inverted Pyramid (triangle)
A common body type among both men and women the Inverted Pyramid is usually pretty athletic, or has the potential to be! Â Naturally athletic, you're probably on the shorter side (but not always), bigger boned with broader shoulders and your hips tend to taper off, becoming more narrow. When you whack on the weight, however, it tends to go primarily throughout your upper to mid back, throughout your chest and upper belly area. You may struggle with extra fat through your upper arms, too. Your preference for food is probably more on the savory than sweet side.
- What to avoid: butter, high fat cheese, salty food, shellfish and red meat
- Meal sizes: Go easy on breakfast and lunch with a focus on more protein, then make dinner your bigger meal of the day
- Snacks: low fat yogurt or low fat cheeses will probably suffice
Get a detailed 2-Day Inverted Pyramid Meal Plan here. It's a free download!
Hourglass
Hey, cutie! Your type seems to distribute weight everywhere, including the face, hands, fingers - not just the midsection, chest and bottom. If you've got a hankering for something, it's probably in the dairy group.
- What to avoid: black tea, coffee, butter, cream, ice cream, sour cream and yogurt
- Meal sizes: Enjoy the start of your day by eating a larger breakfast followed by a medium lunch and a light dinner
- Snacks: Fresh vegetable and a something small and whole grain are good to have on-hand
Get a detailed 2-Day Hourglass Shape Meal Plan here. It's a free download!
You Can Still Tone Trouble Spots, too!
Spot Reducing Trouble Spots
When it comes to fitness, spot reduction of fatty areas is a hot subject - and will probably always be. If you've got a tummy that needs a little toning, ab exercises can help strengthen the muscle under the fat, but won't necessarily get rid of the fat itself. The same applies for every "trouble" area of a person's body, from flabby arms to loose legs.
Building the extra muscle is really important to boosting metabolism. In effect, this jolt to your metabolic rate could help you lose unwanted fat in those areas, but there is no guarantee. The focus to target trouble zones is all about what you eat.
Does my metabolic type have anything to do with me being lactose intolerant or having extreme pain when I eat red meat or white bread. I think I’m a pear type-large thighs with large muscle underneath – hardest area to get rid of fat is around knee area…YUCK Have any specific exercises for that, that won’t make the muscle larger???? Please help
Hi. Metabolic typing can address digestive issues, and give you an idea of what you should be eating. For instance, some “types” should stay away from red meat entirely. Lactose intolerance is your body’s inability to digest lactose. You don’t have the enzymes anymore to break it down. You probably already know that. Pain after eating white bread is not good. Does it happen when you eat other breads or products that might contain gluten? It’s hard for me to say just what you should or should not eat without doing a metabolic typing test, which I offer under “services.”
If you are a pear-type, don’t eat after dinner; eat a smaller breakfast, medium lunch and larger dinner. Avoid spicy foods (blander is better for you) and cut out high fat dairy (high fat cheeses, cream in coffee, sour cream, alfredo sauce, etc).
Exercises: It’s hard to say without working with you (knowing what you’re currently doing, age, history etc). Check out a few of the workouts I have on my blog. I try to post one a week.
I hope this helps.