Special diet for an hourglass figure.

Most women have a problem area in which fats are deposited especially actively. This is due to the type of figure.

Based on this classification, a special diet was developed, which involves building a diet based on the structural features of the body.

Let's take a look at what a body type diet is for silhouettes such as Apple, Pear, Rectangle, Inverted Triangle, and Hourglass.

What varieties are

The following types of figures are distinguished:

• Apple. In women with such a body structure, everything superfluous is deposited in its upper part.

  They are characterized by large breasts and a voluminous waist (the diameter can match the chest), but the legs are usually slender and beautiful.

  But such girls tend to be overweight, so it is very important for them to keep fit.

• Pear (triangle). These girls are characterized by narrow shoulders and small breasts, a thin waist and voluminous hips.

  Everything superfluous is deposited at the bottom. According to psychologists, it is this figure that seems most attractive to men.

• Hourglass. Considered the ideal figure. The silhouette is X-shaped, feminine, with pronounced curves.

  Hips and shoulders are proportional to each other, a thin waist stands out. When you gain weight, it is usually distributed evenly.

• Rectangle. The silhouette in this case is even. Such a figure is characterized by an inconspicuous waist, which is approximately equal in volume to the hips and chest.
• inverted triangle. Athletic physique, in which the girl has narrow hips, not too pronounced waist and broad shoulders.

  The peculiarity of such a silhouette is that even with a slenderness, a girl can look quite massive. And the advantage is long and slender legs.

This photo clearly shows how easy it is to determine the type of your figure:

Features of the diet, sample menu

The diet is designed for the long term. It can be followed until the desired result is achieved or on an ongoing basis. The main point is in the division by type of figure, for each of which there are recommendations.

The following advantages stand out:

• The diet is quite varied, such food is safe for health.
• Fractional nutrition prevents constant feeling hunger.
• You can effectively reduce weight and maintain it at the desired level.

Of the shortcomings, it is worth noting the following:

• Eating smaller meals for an extended period can be difficult.
• Restrictions on simple carbohydrates are difficult for many to tolerate.
• The diet is not suitable for those who want to get a quick result.

Contraindications to the diet are standard - pregnancy and lactation, chronic diseases, digestive disorders. If you have any problems, it is recommended that you first consult with your doctor.

Consider what should be the menu for each type of shape.

"Apple". The diet for the “Apple” figure will help those women who are thinking about how to quickly and effortlessly remove their stomach.

Strict diets with this type are contraindicated because the weight will come back very quickly. The main meal is breakfast.

Dinner should be as light as possible, such as a salad or low-fat sour-milk drinks.

It is important to limit salt, seasonings and spices, as they provoke swelling. Avoid fatty and fried foods, as well as sweets and baked goods.

The list of permitted products includes the following products:

• lean meat and poultry;
• Fish and seafood;
• dairy and sour-milk products of low fat content;
• eggs;
• cereals;
• vegetables (especially carrots, beets, celery, onions, garlic);
• fruits, especially citrus fruits;
• lemon juice;
• sesame;
• olive oil.

Consider an approximate version of the weekly menu.

Monday:

• Oatmeal with fruits.
• Broth, boiled chicken, buckwheat.
• Vegetable salad.

Tuesday:

• Buckwheat in milk.
• Ukha, vegetable stew.
• The vinaigrette.

Wednesday:

• Steamed omelet from two eggs, vegetables.
• Green borscht, fish cutlets, bean puree.
• Curd with yogurt.

Thursday:

• Oatmeal, citrus.
• Beetroot soup, buckwheat with lean meatballs.
• Vegetable salad.

Friday:

• Rice with milk, citrus.
• Celery soup, beef cutlets, green beans.
• Cabbage and carrot salad.

Saturday:

• Scrambled eggs from a pair of eggs. Grated carrot salad.
• Lentil puree, meatball soup, a couple of vegetables.
• Cabbage salad.

Sunday:

• Millet groats with dried fruits.
• Soup with peas, pilaf with seafood, tomato.
• Ragout of vegetables.

Watch a video on this topic:

"Pear". With this type, the emphasis should be on proteins and fiber.. In the morning it is recommended to drink a glass of water with the addition of lemon juice. You can take as a basis the principles of separate nutrition.

The following products should be excluded:

• fatty meats;
• fried and spicy;
• sour food;
• ice cream;
• sweet;
• carbonated drinks, alcohol;
• spices and spices.

Sample menu for a week for "Pear".

Monday:

• Oatmeal with dried fruits.
• Ragout of vegetables, broth with croutons.
• Baked chicken fillet.

Tuesday:

• Buckwheat with prunes.
• Creamy mushroom soup, a couple of slices of dark bread, coleslaw.
• Grilled fish.

Wednesday:

• Millet porridge with dried fruits.
• Soup with rice, grated carrot salad.
• Seafood.

Thursday:

• Oatmeal with dried fruits.
• Borscht, vegetable stew.
• Fish soufflé.

Friday:

• Pumpkin porridge with milk.
• Celery soup, bean puree.
• Steam chicken cutlets.

Saturday:

• Rice porridge with milk.
• Okroshka, vegetable salad.
• Grilled salmon.

Sunday:

• Porridge from barley groats with the addition of dried apricots.
• Buckwheat soup, vegetable salad.
• Braised rabbit meat.

About nutrition for a woman with a pear body type:

"Rectangle". The main essence of the diet in the use of low-calorie foods that fit well together.

Fried foods are prohibited. A sufficient amount of fruits and vegetables, as well as protein, is important. Sometimes it is recommended to do fasting days.

The following products are prohibited:

• pastry from wheat flour and muffin;
• sweets and desserts;
• carbonated drinks and alcohol;
• it is also recommended to limit coffee and products that contain it.

Consider what could be sample menu.

Monday:

• Oatmeal with milk, apple.
• Ukha, a couple of slices of bran bread.
• Steamed turkey cutlets, vegetable stew.

Tuesday:

• Lactic vermicelli soup, pear.
• Soup with meatballs, a couple of slices of dark bread.
• Pilaf with the addition of seafood, seaweed in the form of a salad.

Wednesday:

• Pumpkin porridge with milk, citrus.
• Chicken soup with pieces of meat, a couple of slices of bran bread.
• Baked fish with tomatoes, broccoli and spinach.

Thursday:

• Buckwheat with milk, kiwi.
• Beet soup, boiled chicken.
• Stuffed fish, cabbage salad.

Friday:

• Milk porridge from rice, grapefruit.
• Broth with breadcrumbs, baked turkey.
• Boiled rice, seafood salad.

“If you want to have a slim figure and an attractive body, you need to work on yourself every day and deny yourself some products. Yes, it is cruel, but nothing can be achieved in life without small sacrifices, ”very right words the most famous and talented performer Shakira, the owner of female figure like a pear, which will be discussed today.

Women with pear body type have long been considered the standard of femininity and softness. The pear body type was considered a sign of a healthy and fertile woman, ready for motherhood. In our time, ideas about perfect figure distorted, and the weighty lower part of the female body is more of a disadvantage than an advantage.

It would seem that only one thing is needed - to lose weight in the sirloin and enjoy the beauty of your body. But the problem is that the process of getting rid of an impressive priest is not as simple as it seems. With incredible efforts, getting rid of extra pounds on the hips, you find that the disproportion between the upper and lower body remains the same.

That is why the following tips and tricks regarding nutrition, exercise and self-care will help the owners of a female pear-shaped figure to achieve the desired shape both from above and below, becoming modern. ideal sexuality and attractiveness.

And, according to tradition, I want to spur your enthusiasm and desire to lose weight with photos of stars with a pear body type, who, just like you, are at war with their problem areas of the body and simply look amazing. I am sure that you, too, will be able to overcome all difficulties, so that later you will catch many admiring male views.

Characteristics of the female pear figure

I have already touched a little on the structural features of a pear-type female figure, so today I will try to cover this topic in its entirety. Indeed, according to statistics, most women on our planet have a pear-shaped figure, especially for Hispanic and African American women.

classic portrait women with a pear-shaped figure are narrow shoulders, beautiful breasts of small or medium size, refined and refined wrists, a graceful waist, a slightly rounded belly, large hips and strong slender legs.

As you already understood, all fat in women with this type of figure is deposited in all places below the waist, and in particular - in the thighs. Fat deposits are characterized by unevenness and tuberosity, which is a predisposing factor in the appearance cellulite and stretch marks (striae).

Regarding pears, there is, as it were, an intra-class division according to the nature of the deposition of adipose tissue. In some women with a pear figure, adipose tissue is deposited on outside hips by type "riding breeches", while the buttocks can be flat or small.

In other women, the opposite is true - adipose tissue is deposited on the buttocks, creating the effect appetizing priests, and on the outside of the thighs it is almost absent. This subclass of the pear figure is more typical for Hispanic women, and among Slavic women with the pear figure type, the “riding breeches” subclass is most common.

The deposition of adipose tissue in the lower body area in women with a pear figure is caused by a high concentration of the female hormone estrogen produced by the ovaries in their body. In addition, adipose tissue cells are also able to synthesize estrogen, which creates a vicious circle - estrogen stimulates the deposition of adipose tissue and is itself synthesized in it.

But it is not all that bad! Due to this volume of adipose tissue in the femoral part, in women with a pear body type, adiponectin, a hormone of adipose tissue, is secreted in sufficient quantities. Adiponectin prevents the development of cardiovascular diseases and inflammatory processes in the body of women. Therefore, a sharp weight loss in a pear can lead to serious disorders in the cardiovascular system (ischemic heart disease, atherosclerosis, angina pectoris).

Everything has its pluses and minuses, but the main skill for a woman is to turn all her minuses into huge pluses. Let's look at the main mistakes in losing weight that women with a pear body type make, and try not to repeat them.

Mistakes of women with a pear figure during weight loss

The first and most common mistake of all women with a pear body type is starvation or the desire to lose weight on rigid diets. The catch here lies in the fact that, according to the canons laid down by nature, the female body begins to lose weight first in the face and décolleté, then in the arms and legs, and only at the end of the hungry test, fat gradually begins to leave the thighs, priests and abdomen.

At the end of your fast or diets you get the desired minus 5-7 kg on the scales, but 4-6 kg of them fall on your emaciated face and reduced chest, and only 1 kg on your hips. Such extreme weight loss creates even greater disproportion in your figure, and a big butt remains your faithful companion.

The next mistake is a holy belief (reinforced by the media) that doing set of exercises 30 minutes a day, you can get rid of annoying extra pounds on your hips. Yes, some “scissors” or leg swings can give such an effect, but only if you repeat each of the exercises of the complex at least 100-150 times.

In order to lose weight in the hips, home workouts are indispensable. It is necessary to sign up for a gym and perform strength and cardio workout, as well as swing the chest and shoulder girdle to reduce the disproportion of the upper and lower body.

The third most common error is the error in choosing a diet, because often women with a pear-shaped figure try to completely exclude protein and fatty foods from their diet and eat only carbohydrates found in fruits and vegetables.

Squirrels- this is the building part of muscle tissue, which is so necessary to build up for women with a pear-shaped figure. After all, it is known that with muscle growth, fat tissue is burned, which is what we need. It becomes clear that the menu of your diet should have a sufficient amount of protein food, and not its deficiency.

Effective Diet for Pear Body Type

Women with a pear body type are just lucky in comparison with women who have a different body type, because they can and should leave the main meal for a while after 19:00 pm. This is due to the fact that it is in the evening that pears have the most active metabolic processes in the body, so dinner for the owners of a female pear figure should be hearty and nutritious.

In connection with such metabolic features, many pears almost do not have breakfast in the morning, have a snack during lunch, so that they can eat to capacity in the evening. Well, for the body and figure it is much more useful to slightly dilute the evening and lunch meals. light breakfast from fat-free cottage cheese or cereal bread with unsweetened tea.

On the dinner it is advisable to eat dishes mainly from vegetables and fruits: stews, soups, salads, etc. From meat products at this time, you can eat low-fat chicken or fish, steamed or fried under pressure without the addition of spices and salt.

Per supper owners of a pear-shaped female figure can treat themselves to a low-fat pork steak, baked fish, cereals, pasta, vegetable salads with olive oil, baked vegetables, cheese and cottage cheese.

of the well-known and popular diets I would advise women with a pear figure to eat a high protein diet. For example, the English diet, the protein diet, the fish diet, the Japanese diet, the Atkins diet, and the Dukan diet. Such diets, along with enhanced workouts in the gym, will give excellent result, because their menu will be an excellent nourishment for growing muscle tissue, which, as we remember, displaces adipose tissue.

Unfortunately, sweet women with a pear figure cannot be in any way, due to the fact that the use of sugar threatens the appearance or increase in the area of ​​cellulite. If you are already completely unbearable, then try to satisfy your craving for sweets with a cup of sugar-free cocoa, a slice of dark chocolate with a cocoa content of at least 68%, or marshmallows, marshmallows and marmalade in a single amount.

Coffee is also a kind of taboo for pear-shaped women, since this noble drink, according to the researchers, increases the production of estrogen. Considering that pears already have an excess of this hormone, it is better to refuse your favorite cup of coffee in the morning.

And lastly, pears should try to minimize their consumption salt in their diet because it retains water in their body, which is responsible for the accumulation of fluid in adipose tissue. Excess water in adipose tissue is one of the provoking factors for the appearance and development of cellulite.

Exercises and treatments for pear-shaped women

Proper nutrition must be combined with exercise in gym predominantly forceful. Exercises in training should be distributed in such a way that 1-2 days a week you develop the shoulder girdle and chest, and the remaining 1-2 days the load should be redistributed to the hips and legs.

Building exercises muscle mass shoulder girdle are needed in order to reduce the disproportion between the upper and lower body, since during strength training for the lower body, the upper one, without proper load, will lose even more weight. Shoulder workout and chest should consist of a bench press, lying down, spreading arms with dumbbells, bending for biceps and pulling dumbbells to the belt.

For women with a pear-shaped breeches power training for legs must include lunges with dumbbells or a bar from the bar, squats with a bar from the bar and exercises on simulators that develop the gluteal muscles. Each exercise should be done with the minimum weight for you, in 4 sets, but not less than 50-60 times for each set.

Between strength exercises, it is useful to do pull-ups, jump on a trampoline or skipping rope, rowing machine. In breeches training for bags, the most important thing is to work to failure. The effectiveness of a workout can be assessed as maximum if during it you were sweating in a stream and your pulse was quickened.

Women with a pear shape, with a predominant deposition of adipose tissue in the buttocks, have a slightly different nature of training for the legs. Training should begin no less than 40 minutes jogging on a treadmill with a high slope, and the power complex must necessarily include exercises on the simulator plie- the simulator, on which you are in a sitting position, a certain load is attached to the legs, and after that, the legs bent at the knees must be spread apart.

For lovers fitness it is better to pay attention to fitbox, tai-bo, crump or hip-hop, because these types of group activities are characterized by a sharp and forceful mode of work.

Given the susceptibility of women with a pear figure to the appearance of cellulite, it will be useful for you to take a couple of courses while losing weight anti-cellulite massage and wraps with seaweed, honey, etc. If you wish, you can help those extra pounds disappear from your problem area with cavitation and lymphatic drainage - hardware or manual.

The mechanical effect of these procedures on adipose tissue and skin will not only speed up the process of losing weight, but also bring your buttocks and thighs into perfect shape. And it's not for me to tell you how beautiful it is to have a seductive "fifth point".

Remember, a pear-shaped female figure is a primitive savagery and attractiveness.

Getting rid of fat layers in problem areas can be hellish torment. However, properly selected power systems will deal with them.

We all sit on the same diets and wonder why they do not help us. It turns out that the type of figure is very important when choosing a new nutrition system. After all, the products that a girl with a body type can eat " hourglass”, may not fit the “apple” at all. We decided to look into this issue and now we can accurately answer how and who should lose weight.

Elena Flegontova, PhD, specialist in nutrition at the Tori Cosmetology Center:

It is worth noting that with the help of a properly selected diet, you can adjust the proportions of the figure (that is, taking into account individual characteristics). However, without additional physical activity and special procedures, it will be extremely difficult to get rid of local fat deposits - in this case, you need to solve the problem in a comprehensive manner. The first step is to deal with nutrition.

Apple body type

With this type of figure, fat deposits accumulate in the abdomen, back, arms, while the hips often remain slim and thin. Girls with an "apple" figure gain weight quite quickly, but just as easily get rid of it.

To get rid of an unaesthetic tummy, it is recommended to pay attention to products that will help cleanse the body. To help - all kinds of seeds and bran, kefir. It will not be superfluous to include in the diet and anti-inflammatory fats (avocados, olive oil, whole grains) - they stabilize sugar levels, white beans and blueberries normalize cortisol levels. BUT improve metabolism and more actively burn fat will help green leafy and protein-rich foods (chicken, fish).

A must-have for a girl with an apple body type is a hearty breakfast (the calorie content of which should be at least 35% of the daily diet)

As for suitable for this type of figure workouts, functional training (allowing you to work both with your own weight and with additional equipment) and Pilates (this type of load will strengthen the core muscles, thus making the stomach more prominent).

Pear shape (triangle)

Problem areas for this type of figure are the buttocks and thighs, excess deposits on which (subcutaneous fat) are caused by an increased content of estrogen. So the main task in compiling the menu in this case is to choose products that lower estrogen levels. Therefore green light to such products as seeds, low-fat dairy products and meat, broccoli, beans, whole grains. BUT in the red sector smoked meats, sausages, products made from white flour, fatty dairy products and meat, tofu cheese, sugar and alcohol appear.

Another taboo for owners of a pear-shaped figure is strict diets, which in this case do not work. They will not bring the desired effect (reduction of fat deposits on the buttocks and thighs), but they will contribute to obtaining thin arms, sunken chest and emphasized collarbones as a result. So focus on proper diet and fitness(it is recommended to focus on cardio, group exercises and power load on the “top”).

Shape type "rectangle"

Real headache for owners of this type of figure - the waist, or rather, its absence. Although from excess weight"Rectangles" rarely suffer, problems such as cellulite and loss of muscle tone are familiar to them. By the way, it is precisely because of the peculiarities of the figure (rarely when “rectangles” gain excess weight) that girls with this type of figure often have bad eating habits: they easily put on at night, “forget” about meals, are fond of sweets.

That's why the main task– regular fractional nutrition(5-6 times a day) subject to replenishment nutrients in the body. The priority is meat and fish, fruits, cereals, wholemeal bread and vegetables - in general, everything that belongs to the “complete diet” category.

It's no secret that not all of us think about the type of our figure, especially about the appropriate type of diet. Many representatives of the weaker sex wish to have a beautiful, slender figure. Sometimes intense workouts in the gym and exhausting diets do not give the desired result. And the reason for this is the difference in body types. For those who have extra kilos, they settle in the waist area, for the second - on the troubles and buttocks, and for the third, in general, it is difficult to gain weight. The first thing to do is determine your body type. There are four main types: "triangle" (type V), "rectangle" (type H), "apple" or "circle" (type O), "pear" or "trapezoid" (type A).
Let's take a closer look at each of the types to make it easier to navigate and choose a diet that fits directly to your type.

Type of female figure "Triangle".

A woman of this type has shoulders wider than her hips, large breasts and almost flat buttocks. Specialists call this type android. Owners of this type are not inclined to gain, because. have a high metabolism. However, malnutrition and sedentary image life, directly affects the metabolism in the body. And as a result, fat deposits appear in the form of folds on the back and sides, adding extra centimeters to the waist. All this leads to the emergence of a number of serious diseases: lipid metabolism disorders, increased cholesterol levels, hypertension.

SPORT.

As a rule, women of this type of figure are distinguished by high endurance and performance. Therefore, a set of strength exercises on simulators is suitable for them, and classes that allow them to develop different groups muscles - this is swimming, running, tennis and even mountaineering. To maintain a figure, one should not exclude a set of daily exercise exercises according to the type of figure.

DIET.

Exclude: carbonated drinks, salted nuts, pastries, cream, sour cream. Limit: meat and meat products with a high fat content (sausages, sausages, grilled chicken, lard, boiled pork, etc.), as well as smoked meats and pickles. In cooking, use the minimum amount of salt and spices. You can: fiber, mostly it fresh vegetables fruits, which should make up half of the diet. Lean fish, dairy products and beans will be a source of protein for the body. Drink 8 glasses clean water in a day. And most importantly, divide the meal by the hour. It is advisable to take food at the same time, while the intervals between meals should be no more than 4-5 hours.

Type of female figure "Rectangle".

In representatives of this type, the difference between the girth of the chest, waist and hips does not exceed more than 20 cm. The chest is wide, straight. Waist - expressed indistinctly. The hips are smoothed, without roundness. It is noted that women of this type are thin, have beautiful slender legs. They are emotional and impulsive, quite energetic and easy-going. However, not the right lifestyle leads to changes in the figure. A rounded tummy appears, folds form on the sides, hips and buttocks become flabby, this can happen even before the age of 30, while the arms and legs remain slender.

SPORT.

It is forbidden to give the body a load associated with lifting weights, both in the gym and at home. Yoga classes or exercises aimed at stretching the muscles of the back and legs, and strengthening the press can be an excellent option. Aerobics, dancing (Latin, Oriental and others), running, walking, swimming will help maintain the figure of this type of representatives throughout their lives.

DIET.

Exclude: foods containing caffeine (chocolate, cola, etc.). Alcohol, cigarettes. Cakes, cakes, muffins and other simple carbohydrates are also contraindicated. First of all, this is due to the normalization of blood glucose levels, and the normalization of the endocrine system.
You can: start the morning with a hearty breakfast. However, as a morning drink, it is better to give preference to green tea. It is better to eat at the same time, the mandatory inclusion of protein in the diet. Prioritize food home cooking, mostly baked and steamed. Do not forget to include fresh vegetables and fruits in your diet, and soft fiber foods (banana, strawberries, pears,) are best eaten raw. hard cheese, feta cheese and non-fat dairy products - will not only become a source of protein, but also help strengthen the nervous system.
It is not recommended to eat after eight o'clock in the evening. For dinner, try to choose light, well-combined products. It is advisable to arrange fasting days several times a year. For example, during those days, do not eat anything, but only drink freshly squeezed vegetable or fruit juices, the latter must be diluted with water, as well as herbal teas.

Type of female figure "Circle" or "Apple".

Women of this type have curvaceous, well-fed cheeks, pronounced belly. The almost complete absence of a waist makes you seriously think about maintaining it. The chest is lush, the back is even, without unnecessary bends. It was such magnificent female forms that inspired the artists of the past.
Women of this type are optimists by nature, have a good appetite and often like to treat themselves to something tasty. Unfortunately, they prefer to lead a sedentary lifestyle: sit with a book or in front of the TV, or do needlework. The result is a set of extra kilos, swelling caused by poor blood circulation. As a rule, these women tend to be overweight since childhood or during adolescence.

SPORT

In the morning it is necessary to do morning exercises, because. it will speed up the metabolism in the body. Classes on a stationary bike, aerobics, running, swimming, cycling, skating or rollerblading, sports dancing, and even hiking, i.e. all active sports. The main thing is to do it daily.
If possible, conduct general massage courses several times a year. Procedures will not be superfluous: circular or Charcot shower, underwater massage, pearl baths.

DIET.

Exclude: It is forbidden to sit on a strict diet, initially dropping a few pounds, after short term they return with a vengeance. As a result, a naturally slow metabolism will become even slower. Conclusion: take care of your health.
To reduce the load on the kidneys, stop drinking liquids, including water, 1.5 hours before bedtime. The required amount of liquid, if possible, try to take during the day Limit: it is desirable to minimize the consumption of red meat, fatty, smoked, fried and salty foods. Carrots, beets, potatoes - eat only in the first half of the day, in moderation, as they contain a large amount of carbohydrates.
Salt, spicy, seasonings, sweet and sour, the restriction of these products helps to remove excess fluid from the body. You can: try to divide your meal so that in the morning, at breakfast, take more calories, at lunch - a little less. And after 15 hours, it is advisable to switch to vegetable salads with a low content of salt and fat. It is important to include in your diet: fish, poultry, eggs, sesame seeds, onions, garlic, fresh, seafood, citrus fruits. But vegetable oil. . tea - in moderation. Food should be prepared with a minimum of fat, namely: baked, boiled, raw or steamed. To improve kidney function, periodically use a decoction of parsley and horsetail.

Type of female figure "Trapezoid" or "Pear".

Slim waist, narrow shoulders, small chest, narrow wrists, rounded hips, wider than shoulders - the main characteristics of this type of female figure, called gynecoid, due to the presence a large number estrogen. Women of this type are contradictory and fickle natures. They are used for frequent mood swings throughout the day. Their grievances, as a rule, are seized with sweets. As a result, excess calories are deposited on the thighs and buttocks.

SPORT.

It is important to include in your classes exercises that give a greater load on the hips and buttocks. Classes on an exercise bike, running, stopper, rollerblading, jumping on a trampoline - will be a great addition to daily activities. At the same time, you should not ignore the shoulder girdle, push-ups will be a great addition to that.

DIET

Exclude: Anything that stimulates appetite (flavors, monosodium glutamate), spicy, spicy and sour. It is advisable to make breakfast light, not burdensome, for example: muesli or toast with jam. Limit: ice cream, spices, red meat, sour cream, fatty desserts. You can: in the morning on an empty stomach, drink a glass of water with lemon without gas - it will help start digestive system. For women of this type, separate meals are suitable.
Breakfast is carbs. Lunch should be light, while dinner should be more voluminous. It is in the evening that the metabolic processes of the body are the highest. The time interval for eating between lunch and dinner should not exceed five hours. The last meal should be three hours before bedtime.
The basis of the diet should be foods rich in fiber: cereals, fresh vegetables, fruits, low-fat dairy products, fish and poultry.

Among the main features of such a figure, the following can be noted:

• full shoulders and chest, which visually increase the upper body;
• no emphasis on the waist;
• the silhouette of the figure has rounded shapes;

First, you need to constantly monitor your weight. To do this, you need to significantly reduce the amount of carbohydrates consumed.

Secondly, it will be useful to increase the amount of fiber in your diet. This will not only have a positive effect on the figure, but also help the work of the heart and intestines.

It is for the owners of this type of figure, for sure, it will be pleasant to know that it is easier to remove fat from the waist than from the hips. This is the so-called visceral fat. Its excess in the body is associated with diseases such as diabetes and heart disease. These women usually have elevated levels of cortisol, the stress hormone.

This will help diet, as well as sports. You will need at least 3 cardio workouts of 40 minutes each during the week. Stretching and yoga classes will also be useful.

When following a diet, it is important to focus on foods that contain so-called "slow" carbohydrates. These include buckwheat, millet. Do not do without lean meats.

Under the ban for the owners of the figure "apple" should be all "fast" carbohydrates. These are white bread, white rice, potatoes, sugary drinks and some fruits (melons, bananas, grapes).

So, a representative of the “apple” type has a diet called anti-flour.

A typical representative of this type from famous women- Angiolina Jolie

2. Diet for the "Pear" figure.

For this type of figure, the following features can be noted:

1. heavy buttocks and wide hips, rounded knees and calves;
2. the waist is noticeably pronounced;
3. shoulders and chest noticeably narrower than the hips;
4. if there is a set of excess weight, then it is deposited on the hips and buttocks;
5. waist-to-hip ratio less than 0.8.

There is one feature here - the fat located in the thighs and buttocks is consumed last. On the one hand, this is “healthier” fat than belly fat. The nose of the other side is much more difficult to deal with. This is the so-called subcutaneous fat, which is located directly under the skin. This type of fat is directly related to the speed of blood flow.

If you draw up a generalized diet plan for this type of figure, then an increase in “slow” carbohydrates and proteins is required. But the most important thing for defeating fat "below" is a significant reduction in fat intake. And first of all animal origin. So point number 1 in the diet for women of the "pear" type is an exception to the diet:

• fatty meat;
• animal fats such as methane and cream;
• refined vegetable oil.

But you can't do it without fat. Therefore, you need to add healthy fats, including useful Omega 6. And this is, first of all, unrefined extra virgin olive oil. True, the difficulty of these women lies in the fact that the use of unrefined olive oil should be reduced to a minimum - 1-1.5 teaspoons per day. And it is better to alternate olive oil with other oils useful for the female body (linseed, pumpkin, sesame)

Allowed products for this type of figure:

• high-fiber vegetables (zucchini, pumpkin, broccoli);
• dairy products;
• lean meat;
• unsweetened berries and fruits (gooseberries, cherries, plums and green apples).

Any "fast" carbohydrates should be avoided. These include sugary drinks, desserts, and high-sugar fruits. Also banned should be butter and nuts.

So for this type - low-fat diet!

From physical activity, it is better to give preference to an exercise bike and running.

A typical representative of this type of famous women is Jennifer Lopez

3. Diet for the hourglass figure.

Among the main features of this type of figure, the following can be noted:

• the volume of the chest and hips is the same;
• excess weight is deposited evenly - in the upper and part of the body;
• has a pronounced waist.

The best way is to prevent weight loss. And this will help healthy eating habits and optimal exercise stress. You can stop at dance classes, yoga or aerobics.

A typical representative of this type of famous women is Catherine Zeta Jones

4. Diet for the "Rectangle" figure.

This is the female-boy body type:

• narrow shoulders;
• narrow hips;
• not big breasts
• protruding ribs.

If these women gain weight, then fat accumulates on the abdomen and thighs.

What should not be eaten in order not to gain weight? Avoid: Coffee and sugar (the most harmful foods). As a regime, it is not recommended to eat after 8 pm.

Under the ban should be sugar in all forms.

As sports programs - light exercises, no effective strength training (Pilates, aerobics, swimming and dancing).

A typical representative of this type of famous women is Mila Jovovich

The history of the change in female figures

It turns out that the type of a woman's figure depends not only on her natural data, but also on the historical era in which she lives. Over the past 60 years, the average type of female figure has changed significantly. so what happened to us.

In the middle of the last (20th) century, the main type of figure was the hourglass.

According to researchers National Institute Great Britain, the average type of a female figure in 2009 is a "rectangle".

How have women changed?

• have become higher by 35 cm
• became denser by 1 dress size
• thighs are 3 cm smaller
• became more "loose"
• increased leg size

Researchers attribute these changes to dietary changes. In the 50s and 60s, the average calorie intake was the same - about 3,000 calories per day. But the ratio of fats and carbohydrates has changed dramatically.

In the 20th century, women:

• ate 8% less fat than we eat;
• drank significantly less alcohol (probably due to an increase in beer consumption);
• ate 2 times less potatoes and 3 times less bakery products;
• spend 1000 calories a day on homework as opposed to the 550 calories that modern woman;
• walking and cycling;
• the amount of hormones consumed has increased significantly due to the presence of hormones in beer, fast foods and the use of hormonal birth control pills.