Good Day sis!
Defining your body type is a great place to start in your weight loss journey.
I tried to lose weight for years, only to put more on every time I dieted or overexercised.
I was doing it all wrong and want to share with you how to lose weight safely, effectively, and permanently without messing up your metabolism or throwing off your hormones.
In this article you'll learn:
How to identify your body type
Why body type eating is so important for weight loss and health
Tools that will help you control cravings and hunger
How and where your body stores fat can have a big influence on your health—and weight.
Here's what you need to eat and avoid, based on your body type.
1. TRIANGLE OR PEAR SHAPE
Pear types: What to eat
The main emphasis for Pear types is to work on building lean muscle while maintaining healthy body weight. The best way to do this is to make sure you’re eating plenty of lean proteins, leafy greens, and healthy fats.
These are three integral pieces of any healthy diet, but it’s the combo that will help Pear types feel lean while building muscle. In other words, eat more salads with lean meats tossed in.
For some inspiration, check out the “The Recipe of Coach Barbie” which will make lunch exciting again.
Pear types: What to avoid
Limiting sugar doesn’t have to mean you can never have birthday cake again. Rather, it’s about looking at all the food in your diet and eliminating the things that have sugar for no good reason. Sugar ends up in a lot of processed, pre-made foods, and things like pasta sauce, ketchup, bread, instant oatmeal, and peanut butter are notorious for hidden sugar.
One easy rule of thumb: Avoid any food that has more than 3 grams of added sugar on the label.
2. HOURGLASS SHAPE
Hourglass types: What to eat
Fight sneaky weight gain with smart snacking. Instead of mindlessly reaching for a bag of chips or a toaster waffle, your carbs should be coming from high-quality, complex sources.
Your secret snack weapons? Veggies and fruits. Vegetables are not only good for you, but they also allow you to eat a lot of food without taking in a lot of calories, helping you feel full and satisfied.
Good snack options for hourglass types: carrots and guacamole, celery and almond butter, and cucumbers and hummus.
Hourglass types: What to avoid
Your voluptuous figure may be due to higher levels of female hormones like estrogen and progesterone. While they can have health benefits, estrogen is also a fat-storing hormone that can lead to weight gain, which increases estrogen even further. If your natural hormonal rhythm is disrupted (stress can be a cause), this can lead to an increase in appetite and sweets cravings. No matter what your PMS is telling you, save splurge foods—like pastries, candy, ice cream, and other high-sugar, high-fat treats—for special occasions only.
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3. RECTANGLE BODY TYPES
Rectangle body types
If you have a naturally thin build with few or no curves, you’re probably a Rectangle. When it comes to fat storage, this may be the luckiest body type of all: They often struggle to gain weight, even when they try. Still, that doesn’t mean you’re off the hook when it comes to your diet.
Too many Rectangle types think that because they’re thin, they can eat whatever they want and skip the gym.
But even if you don’t look overweight, you could have a high percentage of body fat, which makes you vulnerable to many diseases and health problems.
Need some motivation to exercise? Join our Monthly Calendar Challenges!
Rectangle types: What to eat
The key for Rectangle is to eat until you’re full—not too much, not too little. We recommend a diet that balances carbs, fats, and proteins, and incorporates unprocessed, whole foods. Regular exercise is also important. By eating and exercising in a proactive way, you can protect your body and lower your risk of health troubles down the road.
Many Rectangle types pursue endurance sports like biking and running, so make sure to get plenty of healthy carbs to fuel all of that activity.
4. INVERTED TRIANGLE TYPES
Inverted Triangle types: What to eat
Load up on carbs—as long as they’re whole-grain, complex carbohydrates. These foods provide you with long-lasting energy, as well as loads of satiating fiber to keep you full between meals. Plus, research has shown that these types of carbs can reduce your risk of cancer, according to the Harvard T.H. Chan School of Public Health. Stock your pantry with quinoa, barley, brown rice, lentils, beans, and sweet potatoes.
Ice Cream Cone types: What to avoid
People with this body type need to work on controlling fat intake. This doesn’t mean filling your basket with processed fat-free snacks, but rather being smart about the types of fat you consume. While you can eat healthy fats, you should avoid fats in the form of MCTs (medium-chain triglycerides) or PUFAs (polyunsaturated fatty acids), as these can have an adverse effect on your body. Use these foods sparingly: coconut oil, cheese, butter, canola oil, vegetable oils, and seed oils.
Don’t miss these clear signs you’re not eating enough healthy fat.
Check out these abs exercises to help you remove the excess fats in your stomach: Join our Monthly Calendar Challenge.
5. APPLE SHAPE
Apples: What to eat
Focus on eating healthy fats.
Forget the old diet advice that eating fat will make you fat: Monounsaturated and omega-3 fats will help you feel fuller, lead you to eat less, and help trim your tummy, and reduce your risks of heart disease and diabetes. “Fat has a minimal effect on insulin levels, so you’ll get fewer blood-sugar spikes,” she says, adding that this translates into fewer cravings and more energy.
Check out the healthy fats you should be eating. You can also go over to our Recipe Book – “ The Recipes of Coach Barbie”.
Apple types: What to avoid
Eating more healthy fats is only half the belly battle. Apple types also need to cut back on their carb intake, particularly simple carbs like sugary snacks. This doesn’t mean you need to ban all carbohydrates, however. The only good diet is the one you can stick with, and for many people, that means eating some carbs.
Just try to limit them to 40 percent of your overall calories, and in general, limit sweetened beverages (including juice), bread, pasta, breakfast cereals, and junk food.
Don’t miss our handy guide to good and bad carbs.
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