Every woman is different, especially when it comes to where
you carry your weight. Are you bottom-heavy or pear-shaped? Or do you put on
pounds on and above your waist, which is better known as apple-shaped. Or would
you say you’re more “boxy?" No matter what you see in the mirror, there’s
a solution to enhancing your metabolism based on your body type.
According to nutrition specialist Dr. Jeffrey Morrison, the
way you are shaped is controlled by your hormones. For most, when you’re young,
you have the liberty to eat what you want and not gain weight. But no one’s a
stranger to the fact that as you age, things change. With every decade you age,
your hormones shift and your metabolism slow down.
A study published this year in the May 16th, 2012 issue
of the Journal of the American Medical Association shows what we have always
known. People respond differently to diets based on their individual nature. That
is quite understandable: there is no miracle diet or nutritional approach which
fits equally to all women. If your friend lost weight painlessly on particular
diet, do not expect that you will see the same result on your own body.
Which Fruit You Are?
Apple Body Type
What does an apple look like? Apples have a tendency to put
on belly fat, may have round faces, have humps on their upper backs and may
have thin legs. According to Dr. Morrison, traditional methods of weight loss
like cutting calories and aggressive exercise routines do not work for this
body type. Why? A low-calorie diet and too much exercise translate as
starvation and stress to this body type, which can increase the production of
cortisol, the stress hormone. Increased amounts of cortisol can slow metabolism
and is known to contribute to belly fat and an increased waist size. Cortisol
also floods the body with sugar. When your body does not use it for energy, it
gets stored as fat. Belly fat is especially dangerous because it surrounds so
many of your vital organs.
Apples may also suffer a lot of inflammation or pain,
particularly in the joints, back or neck. They are also at greater risk for
high blood pressure, heart disease, diabetes and breast cancer.
According to Dr. Morrison, apples should eat foods low on
the glycemic index. One way to do this is by cutting out carbs. Carbs spike
blood sugar – so reducing or eliminating them from your diet would prevent this
and keep cortisol controlled. The less cortisol, the less belly fat.
Apples can replace simple carbs with the following foods:
* Lentils, which are packed with protein and require more
energy for the body to break down.
* Red pepper hummus, also rich in protein; the spices can
also boost metabolism.
* Eggplant makes a great carb substitute. When used in certain
recipes, for example eggplant lasagna, it gives you the same density and
texture as pasta.
Pear Body Type
Pears are plagued by what many of you may know as “junk in
the trunk.” Pears carry most of their weight on their lower hips, thighs and
butt, and – perhaps most frustrating of all – a stubborn pooch of tummy fat.
While it may take longer to accumulate this kind of fat, it’s also much harder
to get rid of. Why? This kind of fat is influenced by estrogen, and estrogen
makes fat. When a woman gets pregnant, estrogen spikes (which is why many women
keep the weight on long after the baby is born), and when a woman has a heavy
period, estrogen spikes, too, making more fat. The good news is that this kind
of fat is not as dangerous as belly fat, but it may be more unsightly, as it
can become that cheesy, cellulite-type fat that is every woman’s nightmare. And
while an apple cannot become a pear, with excessive weight gain, a pear may
wind up transforming into an apple.
Pears are at a higher risk for osteoporosis. During
menopause, pears make much weaker estrogen, which is not strong enough to keep
calcium in the bones. Other health issues for this type are cellulite, varicose
veins and joint problems.
For pears the main recommendation is to focus on high-fiber
foods. Fiber binds to the estrogen in your gut and carries it out of your body
when you go to the bathroom. Keeping your body’s estrogen in balance in this
manner can enhance your weight-loss efforts and improve your silhouette.
Try these high-fiber foods:
* Edamame, rich in phytoestrogens to regulate your estrogen
levels.
* Whole-wheat pasta – a great swap for regular pasta that
will fill you up fast.
* Figs are a fruit with one of the highest levels of fiber.
If you have a sweet tooth, dried figs are a healthy way to help you get your
fix.
“Box” Body Type
If you find yourself possessing the attributes of both an
apple and a pear, you are likely a box body type. Unfortunately, as America’s
weight problem continues to grow, this body type is also on the rise.
This body type is most concerning because of its wide range
of health implications: It affects the thyroid gland, and those carrying excess
weight with this body type can run a greater risk of experiencing depression,
memory loss, high cholesterol and an enlarged heart.
According to Dr. Morrison, if you are a box and you are
lacking enough thyroid hormones, every cell in the body gets fatter due to a
slowing of your overall metabolism. Since the thyroid controls the metabolism,
all the body processes are slowed, including digestion, mental clarity and even
absorption of vitamins.
The box shape is regulated by the thyroid hormone. A healthy
thyroid speeds up the metabolism.
For box type it is highly recommended to consume foods high
in selenium and iodine. Iodine is vital for healthy thyroid hormone production,
and the essential mineral selenium may help decrease inflammation that can
cause an underactive thyroid. Today, many people use kosher salt or sea salt,
but these salts do not contain iodine. To help maintain healthy thyroid
function, reach for traditional iodized table salt when seasoning food.
You can also try the following foods:
* Seaweed: A great snack packed with both nutrients.
* Shrimp: A good source of vitamin D.
* Sunflower seeds: Just one-third of a cup makes for a great
daily snack.
Body Types from Eric
Berg
Chiropractor Eric Berg, author of The 7 Principles
of Fat Burning, explains his new classification of the hormone-driven body
types.
The Adrenal Shape
What it is: Our adrenal glands sit on the
kidneys and deal with stress. “When too much stress builds up, your
fight-or-flight response kicks in, triggering the hormone cortisol to build up
fat around your most vital organs—which are located in your midsection,” Berg
says.
What it means: Constant stress leads to poor
sleep patterns, causing worry, excessive thinking, brain fog, poor memory, and
weight gain, he says. “Most growth hormone is released at night, and this
hormone regulates fat burn,” Berg explains. Trying to lose weight can actually
cause you to add pounds since conventional diet programs that call for
drastically cutting calories and overtraining with exhaustive workouts only
further stress your body. “This is why hundreds of sit-ups every day will never
give someone with the adrenal shape that flat stomach they desire,” Berg says.
Overtime, as adrenal fatigue continues, tolerance to stress dives even lower
and patience with others wears thing. “These types tend to be edgy and
irritable, and oftentimes, others get on their nerves.”
The Thyroid Shape
What it is: Your thyroid resides in the front of
your lower neck and is about 2 and a half inches wide. It makes hormones that
control the metabolism in all your cells. “Hence, thyroid types tend to get big
all over, not in just one place,” explains Berg. “Many thyroid body types are
triggered by the hormone estrogen. As estrogen becomes dominant, your thyroid
slows down and over time, can become sluggish.” Stubborn baby weight that
doesn’t seem to go away after giving birth is often due to a spike in estrogen,
coupled with thyroid malfunction, he says.
What it means: Besides weight struggles, those with a
thyroid body type also often suffer hair loss, saggy skin under the arms,
ridged nails, and loss of the outer eyebrows, Berg says. “Thyroid types also
tend to reach for simple carbs, such as bread, for quick energy to rev their
sluggish metabolism.” You can get tested for thyroid disorders, but Berg
says that problems don’t always show up on blood tests until the person is
already in an advanced state.
The Ovary Shape
What it is: For women in childbearing years who
are trying to conceive, having over-productive ovaries isn’t necessarily a bad
thing. But for others, it can lead to saddlebags and lower stomach pooch, Berg
says. Like the thyroid shape, too much estrogen triggers the ovary shape; in
fact, people can be both shapes in their lifetime. “Many ovary body types turn
into thyroid types after pregnancy due to the spike in estrogen, especially if
the woman develops a thyroid problem during or shortly after having the baby,”
he explains.
What it means: Ovary types can also suffer heavy
periods and develop facial hair and acne, especially during that time of the
month, Berg says. “Anything that is cyclic, such as headaches, PMS, bloating,
and depression, can occur frequently with the ovary type, oftentimes during
ovulation or about one week before a menstruation.”
The Liver Type
What it is: Your liver is a 3-pound organ under
your right rib cage that filters toxins and helps digest your food. “Liver
types typically have thin legs and a protruding belly,” explains Berg. “These
types have a condition called ascites, which is essentially the liver leaking a
plasma-like fluid into the sac that sits just above our intestines.” Because
the liver type has this belly pooch, people often equate them to having a fat
stomach, but in reality, they actually have lowbody fat. “Even if
the person is 300 pounds, if most that weight in their tummy, a lot of it could
be fluid. People always incorrectly assume that all weight is equated to fat,
when it isn’t,” says Berg.
What it means: In healthy individuals, blood
sugar naturally rises in the morning due to hormonal changes, but after fasting
overnight, liver types inevitably wake up with low blood sugar—and
irritability, Berg says. They also have digestive problems such as gas and
heartburn after they eat because of their sluggish digestive juices. “This
means food is not broken down thoroughly, and if bile isn’t released, the
person will feel unsatisfied and crave quick carb energy,” Berg says.
Muscle, Fat, and Bone
Body Types
There is another body shape classification we would like
bring in this presentation. It is clear, that our body consists from three
major components: muscle, fat, and bone. Let’s review how these components
affect shape of your body.
Muscles
Your muscles, a major part of your musculoskeletal system
which is made up of bones muscles ligaments and tendons; its purpose is to, protect
and support the internal structures and organs of the body, allow movement,
give shape to the body, produce blood cells, store calcium and phosphorus and produce
heat. Your body is in a constant struggle to create efficiency by constantly
changing to meet the amount of strain you place on it. Muscle fiber gives the
body shape and your organs protection. It also creates more red blood cells,
increases your white blood cell count, and can increase the body’s ability to
fight infection. Here is the secret: you need muscles. Skinny isn’t necessarily
healthy. Skinny is in itself a potential health issue, but I’ll get to that in
a future article. Muscles big and small are vital to your survival and
well-being.
Fat
Fat, also known as lipids, is another misunderstood aspect
of health. Lipids of the appropriate type are incredibly important to the body.
While saturated and trans fats can be harmful, other fats such as mono and
polyunsaturated fats are healthy and support your body’s functioning by acting
as a highly concentrated secondary energy source, and a carrying agent in the
transportation of the fat-soluble vitamins A, D, E, and K. They are an
essential ingredient in skin and hair and regulate blood pressure. You as an
informed consumer need to be aware of what you are putting into your body. It
will determine the quality of life you live both now and in your later years.
Bones
Your skeleton “serves as a collection of levers that
transmit muscular forces, protects organs, serves as a framework for tissues
and organs, and serve as banks for storage and release of minerals like calcium
and phosphorous. Exercise (low or high impact) creates dense bones providing us
with a healthier, stronger, and more durable skeleton. A diet and exercise
regime that supports bone health is also critical to help people create a
healthy future.
Body Types
Your genetic body shape, called Somatotype is your body’s
propensity to create, store, or regulate muscle and fat. William H. Sheldon,
PhD, MD, introduced the concept of body types, or somatotypes, in the 1940s.
Most people are unique combinations of the three body types: ectomorph,
mesomorph, and endomorph. Most individuals have a dominant somatotype and also
display some characteristics of the other two. There are arguments involving
bodybuilders, scientists, and fitness professionals that support the theory
that your Somatotype is not set in stone and can change through exercise and
dieting.
It is believed that ectomorphs have fewer fat cells and muscle
fiber cells. Again, this is arguable but they are classified as having very
lean frames, high metabolisms, and small muscles. Ectomorphs can build muscle
and they can get fat if they become overly sedentary. The University of Houston
says, “While most of us love to hate these genetically-blessed individuals,
some male ectomorphs may not be thrilled with their narrow-chested frames, and
some female ectomorphs long for more womanly curves.” Now does this mean that a
female ectomorph can’t have womanly curves? Absolutely not! It just takes work
and she has to pay attention to her diet. She has to educate herself on proper
dieting to get her to her goal.
On the other end of the spectrum is the endomorph. Many
endomorphs simply give up thinking that they must be cursed to never be fit and
healthy. Many endomorphs are actually ecto- and mesomorphs that are super
sedentary and have terrible diets, thus they are not endomorphs at all. But, to
those true endomorphs, you are not without hope. Endomorphs simply have more
muscle fibers and more fat cells, so paying close attention to exercise and
dieting is crucial. Living healthy, exercising and being active, all while
adopting a healthy diet is the key to a fit healthy life.
Last is the famed and envied mesomorph. Their bodies pack on
muscle easily and have fewer fat cells so they usually have a very muscular
build. All that is needed is consistent exercise and a good diet and their
bodies can become shaped very easily.
Sources and Additional
Information: