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The perfect food and the correct way to achieve the ideal body?

The perfect means of having the body that you want? Embrace that which you have. Understanding your body shape is key to choosing the right food.

The perfect food and the correct way to achieve the ideal body?

The perfect means of having the body that you want? Embrace that which you have. Understanding your body shape is key to choosing the right food and workout schedule. Here, we'll show you which diet will help you get the best out of your shape.

Fat is like real estate: Place is all about it. If you're an apple (round in the middle), a pear (bigger on the bottom), or chili pepper (narrow all over), weight loss is not a style that suits all. "The secret to finding out the right diet and fitness regimen is the body size," says Marie Savard, MD, a professional consultant to ABC News. Choose your form together with the diet schedule to help you make the best out of it.

The Chili Pepper

Chili peppers have a small shape, without any particular variation in the scale of their thighs, waists, and arms. It is typically in the center where peppers gain weight, placing them at an elevated risk for heart failure and diabetes, Dr. Savard notes.

The Chili Pepper Diet

This program is about balanced dining. "Peppers are going good on a diet that includes healthier fats, which may reduce the likelihood of cardiovascular issues," says Neva Cochran, RD, a Dallas-based dietitian, and wellness expert. She suggests consuming seafood, olive oil, almonds, lean protein, and complex carbohydrates from bananas, vegetables, and beans.

Furthermore, "power training will aid by creating muscle to establish curves and shape," says Lisa Dorfman, RD, a sports nutritionist and an adjunct instructor at the University of Miami. She recommends two weight-training sessions a week containing heavyweights and small repetitions, which should help strengthen the whole body and form it. To maintain your core safe and improve your stamina, switch up your lifting workouts with a few days of low-intensity cardio.

Chili Pepper Meal Plan

2,000 calories: 800 calories from carbohydrates, 700 calories from fat, 500 calories from protein

Omelet made with 2 eggs and 1/4 cup each chopped mushrooms, bell peppers, and shredded mozzarella cheese
2 slices turkey bacon
1/2 whole wheat bagel with 1 teaspoon margarine made with canola oil

1/4 cup each raisin and almonds

1 cup black bean soup
Spinach salad: 2 cups spinach, 1/3 cup sliced mushrooms, 1 sliced hard-cooked egg, 1 slice crumbled turkey bacon, 1 tablespoon Parmesan cheese, and 2 tablespoons vinaigrette dressing
1 whole-wheat roll with 1/2 teaspoon margarine made with canola oil

1 cup high-fiber cereal
3/4 cup nonfat milk

4-ounce salmon fillet brushed with 1 teaspoon each honey and light soy sauce and grilled
1/2 cup cooked brown rice
6 asparagus spears brushed with 1 teaspoon olive oil and 1/8 teaspoon pepper and grilled
1 cup mixed green salad with 1 tablespoon chopped walnuts and 1 tablespoon Italian dressing

1 cup light yogurt
1 peach

The Pear

Pears have wider lower bodies and smaller upper bodies — they store fat on the breasts, thighs, and buttocks. The greatest threat to this sort of body? Weight loss."If we lose pounds, our body burns out the fat around our middle — the kind associated with heart disease, diabetes, and cancer — first. That's fine, but pears don't have much belly flab to start with. Instead, they've got fat on their lower half, which doesn't budge," Dr. Savard says.

Some experts suggest that persistent butt and thigh fat (known as passive fat) is so tough to shed because it was supposed to remain there, providing women a ready fuel supply during gestation and breastfeeding periods. Another potential explanation: cellulite, which typically involves hips and thighs, produces a barrier of fibrous tissue that allows fat deposits impossible to access with the blood supply. If blood can not get in, says Dr. Savard, the fat can't be broken down and executed.

And pears luck out when it comes to their safety. Passive fat, some scientists claim, will potentially contribute to reducing the risk of heart disease and diabetes. In addition, fat stored around the hips and ass has recently been shown to minimize insulin resistance and improve "healthy" HDL cholesterol. "We also have a lot to know on why pear-zone fat tends to have a preventive impact on chronic illness," says Dr. Savard. "But the research shows it clearly does."

The Pear Diet

The easiest way to shed inches for the pears is to restrict their fat consumption, notes Cochran."It's pretty easy for your body to store the fat you've been eating but it takes a lot of energy to store carbohydrates and protein," she says. "That's why you can cook calories more easily." A diet heavy with complex carbs, such as whole-grain cereals, lentils and beans; lean protein, such as poultry or fish; and fruits and vegetables can help to melt the pounds away.

Another means of making hips and thighs slim: workout. "Focus on outdoor activities like running and biking that work the calories for the lower body and the fire," Dorfman says. She recommends improving the upper body with at least three 30-minute exercise sessions a week paired with two strength-training workouts that can compliment a bottom-heavy model's looks. (Plus the metabolic rate is faster, the more muscle volume you have.)

Pear Meal Plan

1,500 calories: 750 calories from carbohydrates, 375 calories from fat, 375 calories from protein

1 packet instant oatmeal
1 medium banana
1/2 cup orange juice

6 wheat crackers
1 mozzarella cheese stick

Sandwich: 2 slices whole wheat bread with 1 teaspoon light mayonnaise, 2 ounces lean deli roast beef, 1 slice reduced-fat cheese, lettuce, and tomato
5 baby carrots
10 celery sticks
1/2 cup grapes

1 cup light yogurt
1 small apple

4 ounces skinless, boneless chicken breast, grilled and topped with a salsa made of 1/2 cup black beans and 1/4 cup diced tomatoes
1 cup steamed green beans
1 cup mixed green salad and 2 tablespoons shredded low-fat cheese tossed with 1 tablespoon low-fat dressing
1 whole-wheat roll

1 sugar-free chocolate pudding cup

The Apple

Apples hold fat around their middle but have a slim lower body. If you're an apple, you'll find it much easier to drop pounds than a pear because "belly obesity breaks down faster than fat stored in the butt and thigh region," says Kathie Swift, RD, nutrition director for the Lenox, Massachusetts UltraWellness Centre. Researchers aren't sure why, but they think it might have to do with the fact that abdominal fat is mobile: It likes to enter the bloodstream and circulate around your organs, affecting their ability to function properly.

Belly fat comes with several big risks to health including an elevated risk of heart disease, diabetes, and breast cancer. That's because visceral (aka toxic) fat — the kind that's accumulated around your center covering your kidneys, pancreas, and liver — spikes blood-sugar levels while causing insulin resistance and inflammation at the same time. In other phrases, your body has an excess of sugar floating around and it can't process it all anymore.

This combination is what can lead to chronic diseases as well as weight gain, says Quick, all of which makes trimming the waistline of vital importance. Good News? "Shedding just two inches from your waist will cut the risk of illness in half," Dr. Savard says.

The Apple Diet

This diet is marginally higher in healthier fats than the pear's and lowers in carbohydrates. Heart-healthy monounsaturated fat, found in nuts, avocados, and olive oil, has been shown to decrease inflammation, which is associated with the disease, while increasing the ability of your body to burn fat. Carbohydrates increase insulin levels in the body, also of the whole grain variety. "Apples are also vulnerable to elevated blood sugar — a threat of diabetes and cardiac failure — and they ought to control their consumption of carb," says Cochran. She recommends a diet of about 40 percent carbs, so roughly 600 calories for a woman eating 1,500 daily. Look for fiber-rich, complex carbs, like beans, fruits, veggies, and whole grains."Fiber slows sugar digestion and lowers levels of insulin and cholesterol," explains Dr. Savard.

Working out is important as well, as it will restore the metabolism and improve calorie burning. Doing a ton of crunches, while perfect to improve ab muscles, won't get rid of any extra inches at the halfway point. To achieve so, Dorfman advises at least three 40-minute exercise workouts a week — hiking, walking, or swimming — to better develop the lower body's lean muscles and stabilize the upper half. Do some total-body strength training twice a week to help tighten your core and burn the flab.

Apple Meal Plan

1,500 calories: 600 calories from carbohydrates, 525 calories from fat, 375 calories from protein

1 egg, scrambled with 1/4 cup spinach and 2 tablespoons mozzarella cheese
1-ounce lean ham
1 slice whole-wheat toast with 1/2 teaspoon margarine made with canola oil

1 small apple
1 tablespoon peanut butter

Cobb salad: 2 cups mixed greens, 1/2 tomato, 2 ounces sliced cooked skinless chicken breast, 1 hard-cooked egg, 1/8 avocado, 1 tablespoon reduced-fat feta cheese tossed with 2 tablespoons reduced-fat Italian dressing
6 whole-wheat crackers

1 small pear
1 piece string cheese

3-ounce sirloin steak marinated in 1 tablespoon each light soy sauce and orange juice and grilled
1 small baked potato, with skin, topped with 1 tablespoon each light sour cream and chives
1/2 cup steamed broccoli with 1 teaspoon olive oil

1 cup of light yogurt combined with 2 spoons of cereal bran and 1/2 cup of frozen blueberries.



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YourFitnessRink - Fitness and Health Matters: The perfect food and the correct way to achieve the ideal body?
The perfect food and the correct way to achieve the ideal body?
The perfect means of having the body that you want? Embrace that which you have. Understanding your body shape is key to choosing the right food.
YourFitnessRink - Fitness and Health Matters
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