Do you know what your body type is?
There are many weight loss diets and some of them work for some people and others work for other people. Why is that? Why does the same human body, with the exact same functions and organs respond differently to different diets. The answer is – body type. The diet and workout that’s most suitable for our body depends entirely on our body type.
Stand in front of the mirror and figure out where’s the largest concentration of your body fat. To customise your fitness routine, first determine your body type according to the following four classifications of a woman’s body type:
1. Stress Type – The main concentration of fat in this case will be around the mid-section as in the chest and hip bones. The stress type body stores fat deep beneath the muscle around the organs. This fat is not pinchable fat. When you’re under stress, your adrenal glands produce higher levels of cortisol hormones also known as stress hormones. This leads to an increase in visceral fat around organs, most noticeable around the stomach and waistline.
Solution: Eat your complex carbohydrates warm, as it boosts serotonin, the feel-good chemical in the brain and gives a comforting and stress-relieving sensation. Complex carbohydrates include whole grains, like whole-wheat flour, quinoa, barley, brown rice, oats, and corn.
The recommended fitness routine for this is to do meditation for 15 minutes 1-2 times a day.
2. Sugar Type – Here the concentration of fat will be in the form of pinchable fat on the side aka love handles. Sugar types are addicted to sugar and crave something sweet every day. The problem with sugar is insulin. Insulin is responsible for regulating the glucose levels in the blood and helping the body’s cells to absorb glucose. It helps the body to store the sugar consumed as fat which meticulously goes to some parts of your body more than others.
Solution: Use sugar lowering techniques like adding a sugar-lowering spices like cinnamon, garlic, oregano and sage to every meal. Cinnamon reduces fasting blood glucose and when eaten with eggs, it lowers blood-sugar levels. Lowering this will ultimately result in fat loss. Other such spices include ginger and fenugreek. Add these to your meals and cut off sugar entirely.
The recommended training routine for this body type is interval training for 25 minutes, 3 days a week
3. Estrogen Type – The fat concentration will be primarily around the hips, bottom and thighs. This body type is a result of increased estrogen production in the body. As a woman’s child bearing years progress, it’s not just estrogen that increases but they also experience strong PMS symptoms. High estrogen stresses insulin producing cells. This makes your body resistant to insulin leading to high glucose levels, which in turn leads to weight gain.
Solution: Add a generous serving of cruciferous vegetables like broccoli and cauliflower, cabbage, turnips, etc. to your meals. High levels of phytochemicals such as vegetables decrease the effects of estrogen, including weight gain. Other such ingredients include mushrooms, red grapes, flaxseeds, and whole grains.
The fitness routine includes doing squat sets by alternating between 20,25 and 30 every day with a break every 3rd day.
4. T-type – In this, when you raise your arms you will notice an excess flap of skin under your biceps. If you belong to this type, then you may notice that you have trouble building muscles. This is caused by a lack of testosterone. The ‘T’ stands for testosterone. Though testosterone is often believed to be a “male hormone,” it’s actually quite important for women as well. One of the side effects of lack of testosterone is weight gain.
Solution: Include more vitamin D in your diet. Freshwater fish like salmon or sardines are both good sources of Vitamin D and they are low in mercury as well. Another great source of vitamin D is mushrooms that are exposed to light.
The recommended fitness routine for this type is 0 minutes of strength training for 2 days a week.
Once you’ve identified your body type and customised your fitness and diet routine accordingly, it won’t be long before you start noticing the change for yourself.