Foods to speed up metabolism - apple body type. All about the correction of the figure type "apple"

Many girls with a figure resembling the shape of an apple easily stand out in the crowd. Their magnificent breasts and long slender legs make men lose their heads, and women go crazy in dreams of perfection they have seen.

Other features of the "apple" figure are not so bright: almost the same size of the waist and hips, and the waist line is weakly expressed. The difference between the chest, waist and hips is barely noticeable and is only a few centimeters.

If you eat incorrectly, do not pay attention to sports, then the waist will “float”, since the stomach increases first of all in the “apple”. The same changes threaten women with this type of figure during menopause. If you do not follow the daily physical activity, then the figure day by day will more and more resemble an apple.

Even such famous owners of "apple" figures as Drew Berimor and Kate Winslet, Kelly Osbourne and Britney Spears, Kelly Clarkson and Jessica Simpson, have to adjust the waist with workouts or hide it under the right silhouettes of clothes.

Apple shape features

How to determine what type the figure belongs to: an apple (an inverted triangle) or a pear? To do this, you need to measure the waist and hips:

We find out the coefficient by dividing the size of the waist by the size of the hips. If the resulting multiple is higher than 0.8, then you have an apple shape. Otherwise, if the ratio is below 0.8, you have a pear shape.

The main feature of the formation of the figure of an apple (or android, as it is called in the medical literature) is the predominance of a high level of androgens - male hormones.

As a result, most adipocytes (fat cells) are deposited inside the body, forming. It accumulates around the internal organs, as well as around the chest, back and upper abdomen. This distinguishes the figure of an apple from a pear, the main fat "depots" of which are located in the subcutaneous layers, mainly on the hips and buttocks.

The ability of visceral fat to envelop the “bag” of the heart, liver, pancreas, kidneys, intestines creates the most serious health risks for the “apple”. They include disruptions in the hormonal system and slow metabolism, which makes it difficult to lose weight.

In addition, the more visceral fat is inside a woman’s body, says Dr. Maria Savard, the author of the theory of effective weight loss by body type and maintaining health, the greater the threat:

Other studies by Royal London School of Medicine professor Peter Kopelman found that abdominal fat negatively affects, especially during sleep, causing:

The presence of such serious health risks shows how important it is to start shedding pounds as early as possible. The main motivation in this case will be the preservation of health, and only then the improvement of appearance.

Diet for an apple figure: unexpected "chips"

And yet, there is optimistic news for you: girls with an “apple” figure lose their weight much easier than “pears”. This is because visceral fat is the first to go into the "furnace" when a person begins to lose weight. As a result, your waistline will melt faster once you start following our nutritional tips.

The shocking mantra of the diet may be the news about the mandatory use of complex carbohydrates when losing weight! Contrary to recent claims by nutritionists who advocate high-protein or high-fat diets, indigestible complex carbohydrates actually help you lose weight!

In addition, they have a regenerating effect and prevent the occurrence of cancer.

Plus, a sufficient amount of complex carbohydrates in the “apple” diet in combination with Omega-3 fatty acids during weight loss has a calming effect on a person, relieving nervous tension, anxiety, irritability, and preventing depression. A diet that includes complex carbohydrates can calm you down, give you feelings of relaxation and happiness.

Three tips - "highlights":

1. Befriend high-fiber complex carbohydrates! They should make up at least 50% of your daily calories that you consume: brown (wild or brown) rice, whole grains, rye bread, buckwheat, quinoa (quinoa), oats or oatmeal, vegetables (excluding starchy types: potatoes and corn , carrots, yams, beets), as well as fruits (limiting too sweet: bananas, pineapples, watermelon, pumpkin, grapes, figs).

2. Eat a moderate amount of quality proteins: beef or lamb meat, chicken or turkey white meat (skinless breasts), fish, seafood, eggs, beans (beans, peas, lentils), "zero" fermented milk products (kefir and cottage cheese). Use only healthy fats (avocados, nuts, flaxseeds), dress salads with extra-virgin olive oil or a mixture of flaxseed oil and low-fat yogurt, cook meals exclusively with metabolism-boosting coconut oil.

3. Avoid refined (refined), or fast, carbohydrates that can be digested instantly: white wheat grains, white flour pastries, semolina, bread and pasta, muffins, cakes, cakes, crackers, cookies. Try not to tempt yourself with sweets, stay away from: fruit juices, sweets, ice cream, sugary sodas, honey, jams, jams, syrups and desserts rich in sugar and fat, fructose, sucrose, corn or maple syrup - all these foods cause a sharp an increase in blood sugar levels, which over time provokes the synthesis of insulin, which triggers the process of storing fat in the body.

With an apple (inverted triangle) body type, it is better not to ignore breakfast so as not to lower blood sugar levels in the morning, and then cause it to rise sharply immediately after lunch.

In addition, you need to include 3 essential components in your diet:

• Fiber - drink soluble fiber before meals with a glass of water;

• Omega-3 fatty acids - consume dietary supplements with these components on days when you do not eat fish and flaxseed oil;

• High-quality vitamin-mineral complex (multivitamins), making sure that folic acid and vitamin D are present in its composition.

How to make a diet for the type of apple figure by nutrients?

• 50% complex carbohydrates;

• 30% high quality proteins;

• 20% healthy fats (cold-pressed olive oil, flaxseed oil for salads and dressings, coconut oil for cooking)

• Additionally: fiber, omega-3s and multivitamins.

What exercises for the apple figure are the most useful?

Daily workouts for girls with an “apple” figure are vital!

Alternative strength (resistance) training and at least 45 minutes (aerobics) should be performed at least 3 times a week.

To accelerate weight loss and melt visceral fat, do aerobics daily: - a great choice! On days when strength exercises are scheduled, do cardio immediately after them, completing the aerobic workout.

If your figure is similar to most apple body shapes, then you are most likely to start exercising. Then you find various excuses, such as: "no time", "a lot of work", "children", "tired" or you just get bored doing it alone.

Go to the nearest fitness center or regular gym! Sign up for the group "Health" to like-minded people! There you will not only correct figure flaws and reduce the risk of dangerous diseases, but also recharge your batteries with optimism and find many new friends!

The apple as a fruit is tasty and nutritious, and most people like it. But the type of constitution is also called, and if a woman is its owner, then she, for this reason, is often insecure, and constantly wonders how to lose weight in the stomach with an apple figure. After all, such a physique for girls is almost always not the most acceptable. I must admit that not everything turns out as we would like, and the outlines of the figure are no exception.

The fault lies with the genetic predisposition, because it is it that has a direct impact on the rate of metabolic processes, the proportionality of the physique or the digestibility of fats in the body. But not everything here is so bad, every woman "apple" is quite capable of turning the situation in her direction. After all, you can effectively emphasize the merits of your appearance, and vice versa, hide its flaws, such as the stomach. It turns out that you can benefit from any situation, the main thing is to do everything right, and for this you need to know what you are dealing with. Therefore, it is worth understanding in detail what a female figure with the “apple” type is, which details need to be emphasized and which ones can be hidden.

A woman who has a figure whose outlines are similar to the letter "O" is the owner of an "apple" type physique. It has its own advantages and disadvantages. Such a woman has graceful arms, voluminous voluminous breasts and slender legs, but at the same time she has narrow and weak hips and waist.

Note! In addition to the female representatives, men can also be the owner of this type of physique.

To establish your figure, you need to make simple calculations, the result of which will allow you to accurately determine the type of physique. You need to find the ratio of the waist size at its narrowest point to the largest hip circumference. It should be borne in mind that the result will differ depending on the gender. So for men it will be about 1, for women about 0.8. If the result of the calculation turned out to be more than these values, then this means that the physique is of the “apple” type.

Predisposition to diseases

Since a genetic predisposition is needed to possess any type of figure, therefore, its carrier has a tendency to develop certain diseases.

People with an apple-shaped figure are prone to such diseases:

• inflammatory processes in the internal cavity;
• arrhythmia of the heart muscle;
• pulmonary hypertension;
• violations;
• diabetes mellitus of the second group and above;
• temporary cessation of breathing during sleep;
• high blood pressure;
• stroke.

A person with an apple body type is most often prone to the deposition of internal fat in various places. This poses a very great danger to health, as it accumulates mainly on the internal organs, and does not allow them to function normally. Therefore, "apples", in this case, it is necessary to carefully monitor the state of the body and body weight.

Nutrition Features

In order for the process of losing weight for girls with an apple figure to take place in the correct mode, the following rules must be observed:

• completely eliminate from the diet flour products that contain a large amount of processed carbohydrates, such as crackers, cookies and muffins, and are very harmful to the stomach and waist;
• the amount of protein in food should be at a minimum level, but in no case should they be completely abandoned;
• do not consume more than normal sugar, and products containing it;
• increase the amount of food containing complex carbohydrates.

For girls who have an "apple" figure, there is some good information. For them, the process of losing weight is faster, and does not stress the body as much as that of girls with a pear-shaped physique. The fat surrounding the internal organs begins to decrease very first, and the waist with the stomach begins to acquire attractive lines.

Diet "Perfect Belly"

For women with an apple-shaped figure, one of the most problematic areas is the waist and abdomen, and this diet is aimed specifically at these areas of the body. Its duration is 32 days, and during this time, depending on individual data and genetic predisposition, you can remove a few centimeters from the waist and reduce weight by 7 kg. Such a diet for a figure like an apple is one of the most effective. The meaning of the diet is to reduce the amount of calories that enter the body with food, and vice versa to increase the intake of foods containing monounsaturated fatty acids.

Please note: Compliance with these conditions will help the body burn excess fat, and maintain normal weight. In the process of losing weight for women with an apple figure, metabolism will be normalized, hormone production will stabilize. The stomach will become flat, metabolism will increase and liver cells will be renewed.

In addition, unsaturated acids have a beneficial effect on the cardiovascular system. Preparing for a diet for an "apple" figure is the most important and difficult stage on the way to losing weight, it lasts 4 days. It will be necessary to completely eliminate the use of salt and salty foods, and complex carbohydrates. After it, the process of active weight loss begins, lasting 4 weeks, which takes place according to a certain system. During the day, you need to consume strictly 1600 kcal. This volume must be divided into 4 identical parts, which must be consumed with an interval of exactly 4 hours. During the entire time, it is necessary to strictly observe the diet and its calorie content.

During weight loss, "apples" need to drink at least 2 liters of fluid. It is desirable that these be herbal or ginger tea, or freshly squeezed juice from cucumber or lemon with the addition of mint infusion. One serving during the diet must necessarily contain foods that are high in unsaturated fatty acids. These can be walnuts, olive oil, sea and river fish, spinach, pistachios and Brussels sprouts. If the product has a normal fat content, then one serving will be approximately equal to a volume of 100 mg, and if the food is fatty, then the size should be reduced to 50 mg.

Diet "Simple and fast"

Such a weight loss regimen for women with an apple-shaped figure will be very convenient, and fat, in the most problematic place, in the abdomen and waist, will begin to be burned quickly. The diet lasts exactly 6 weeks, and the result will already be noticeable in the first two weeks. Depending on individual predisposition, you can reduce weight by 6 kg during this time. Such a diet for an apple-shaped figure is one of the most effective.

Practical advice! The products included in the diet, and the mode of their intake, allow, with the proper approach, to use it constantly.

The essence of the diet for an “apple” figure is that you need to strictly observe the diet and eat 1-2 products from 12 selected options. The process of losing weight looks like this, a person eats 6 times a day, alternating a full meal with 2 any foods out of 12, with a snack 1 product selected from the same 12. Eating such food completely provides the body with the necessary substances for normal work, and the schedule allows you not to feel the feeling hunger.

During a diet for an “apple” figure, you do not need to count calories, the main thing is to eat in portions. One serving is approximately equal in volume to 100 mg. The table below shows the very 12 products that do not have to be consumed in this order, they can be swapped. Here the main thing for women with an apple figure is to follow the regime and take 2 products during a full meal and only 1 for a snack.

A break in eating during the diet is allowed, and you can eat everything without restrictions, but this should be done no more than 1 time per week. Alcohol "apples" should be completely excluded from the diet, and only under certain conditions is it allowed to drink a couple of glasses of wine a week. Also, for more effective weight loss of problem areas, such as the abdomen and waist, the body needs to receive physical activity. 1 time in 3 days you need to perform cardio training or train the abdominal muscles.

Diet "Italian"

Women who need to get rid of excess weight in the abdomen or waist as soon as possible, this method of losing weight is suitable. With it, you can quickly bring your “apple” figure in order, but the only drawback of such a diet is that the result does not last long. She, like most weight loss systems, she is based on a limited number. The diet lasts only 4 days, at the end of which a person will lose several kilograms of weight. It is well balanced, and the body of "apples" will lose practically nothing except excess fat. Products and the mode of their reception are presented in the table.

For women with an apple-shaped figure, such a diet will help you look good at the right time. With a competent approach to nutrition and the choice of clothes, you can not only hide all the flaws of the figure, such as the stomach or waist, but also emphasize its advantages, make them more expressive and attractive. The main thing is to follow the proposed recommendations of the diet, and then everything will work out, the stomach will take on a flat shape.

How to properly dress and accessorize

The apple body type is not the easiest. Most women don't know how to get rid of a big belly with an Apple figure, so they often hide their flaws under baggy clothes so as not to bother themselves with choosing the right outfit. But this is not the best solution, because such a figure has many advantages, and it is unacceptable to hide them. Everything is much simpler than it seems, you just need to choose the right clothes, focusing all your attention on the outlines of the body. To do this, it is necessary to illusoryly introduce the presence of a waist in the silhouette of an “apple”, concentrate on the lines along the vertical, and vice versa, do not draw attention to the abdomen.

Also, "apples" should try to avoid wearing clothes such as:

• puffy oversized jackets;
• tight-fitting T-shirts and turtlenecks;
• top and bottom in one tone;
• blouses and sweaters without cutouts and sleeves;
• trousers and jeans with a mass of pockets and fasteners;
• shapeless and dimensionless hoodies and capes.

The color scheme in clothes for "apples" must be selected with great care. All bright and large drawings and textures should be located closer to the upper and lower parts of the figure, and it is unacceptable to focus attention with the help of color on the waist area. A competent color solution and a good image can visually hide all the shortcomings of the "apples", and focus on the merits. Clothing must be either made from light, loose-fitting fabric, but not one size larger, or from dense, textured materials. Also, “apples” should pay attention to the belt, it should have an average width.

Based on this, it is worth clarifying which clothes will best emphasize the advantages of this type of figure:

• Roman-style dresses that begin to diverge freely above the waist;
• tops, t-shirts, sweaters with a deep triangular neckline;
• skirts and pencil dresses ending above the knees;
• neckline without visible straps.

In clothes, it is worth emphasizing one of the advantages of the “apple” figure, which is slender legs, and not the stomach. To accomplish this, short skirts and shorts ending above the knees are perfect. At the same time, it is necessary that they are not too narrow in the waist area, since there is no need to draw attention once again to this part of the “apple” body. In addition to clothes, you should also pay attention to accessories. From jewelry, on a woman with an “apple” figure, small chains with pendants and beads in several tiers will look great. At the same time, it must be remembered that the best decoration for a girl with such a figure is her magnificent, slightly ajar chest, so it is better not to wear large pendants. When choosing a bag for “apples”, it is desirable that it be of medium size and with a small strap. This choice will allow you not to focus on the problem area of ​​​​the waist.

I don't want to offend anyone, but one of the most difficult to give the required shape. People with an apple body type have thin legs and arms, and chest and stomach are quite voluminous. Therefore, it is important to draw up a training program correctly in order to form a beautiful toned body.

The purpose of bullseye training should be 2 things. First - burn fat. Second - we form a beautiful relief of the legs and arms.

For legs

There are many exercises for different muscle groups. Experienced you will find the ones that work for you.

Diet for "Apple"

As for the diet, it is recommended that women with an Apple body type reduce carbohydrate intake. First of all, you should give up sugar and other "bad" carbohydrates. By the way, pay attention to

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“There is a type of people who get fat from the mere sight of other people eating dinner….. Unfortunately, I am exactly that type,” Beyoncé’s statement fully describes the metabolism of apple-shaped women.

Women with an apple figure may experience the effects of a cake with cream or an extra glass of wine for a week or more, and a number of foods are generally not recommended for them due to the fact that they further slow down their already not “super-fast” metabolism.

Like a classic apple, I experienced all the “charms” of this type of figure in my own skin. But I managed to cope with them, although not without sacrifices on my part. I was able to achieve the figure of my dreams, and all that remains for me now is to follow certain rules and remember the characteristics of my body.

I am sure that with the right motivation and due desire, you will also succeed. lose weight and achieve amazing success, become the owner of beautiful and seductive forms.

And in order to stimulate you a little to lose weight - here are photos of Hollywood stars who, like you, are constantly fighting for beautiful female figure. Take an example, be inspired, read my advice and go for it.

Characteristics of the female figure apple.

As I wrote earlier, an apple-type figure suggests a wide chest with large beautiful breasts, a weakly defined waist or its complete absence, small hips with a flat booty and thin, slender legs. Most of the problems are created by the tummy, which constantly sticks out and does not want to become flat and pumped up.

Fat deposits accumulate mainly in the abdomen, on the sides and on the back, to a lesser extent on the chest, neck and face. In some cases, the hip area may slightly increase, but it will always visually look smaller than the abdomen and chest.

Metabolism in women with a figure, an apple proceeds very slowly and impressively, so any sudden interventions in its work lead to dysfunction of the digestive system. The same applies to hormonal background, which is low in apples and is sensitive to any changes in the body.

Women with an apple-shaped figure are prone to diseases of the cardiovascular, digestive and endocrine systems. So, they more often than other types suffer from arterial hypertension, atherosclerosis, thyroid insufficiency and diabetes.

But you should not despair and hang your nose, because with proper care of yourself all these troubles can be avoided and live, enjoying your appearance and not complaining about anything.

Mistakes of the owners of the "apple" figure when losing weight.

Women with an apple figure are simply contraindicated starvation, which many resort to to lose a couple of kilograms before the holidays. I'll explain why. Apples have increased activity of adrenal hormones, in particular cortisol, which determines the excellent appetite of women with an apple-shaped figure and their sluggish metabolism. It increases with stress, and fasting is nothing more than severe stress for the body. By denying yourself food, you provoke an increase in cortisol in the blood, which slows down your metabolism even more, and, roughly speaking, you gain weight from water.

resort to cleansing (laxative) or diuretic teas, enemas and other means of this kind of action in order to lose weight, apples are also not recommended, due to the instability of their water-salt balance of the body of the sensitivity of the digestive system.

Significant fluid loss during such weight loss leads to weight loss, but only due to water. After stopping their use, the weight will return at a triple speed, the body will be even more eager to put off the eaten "in reserve", and your intestines will bother you for a long time.

Sitting on high protein diets on the menu, that is high protein diets. These include the Atkins diet, the Dukan diet, the Kremlin diet, the Japanese diet, the egg diet, the English diet, the astronaut diet, the fish diet, the protein diet, and others.

This is because the high protein content in the diet of apples leads to water retention in their body, which threatens to disrupt fatty metabolic processes in the liver, resulting in edema and stable weight retention by the body. Also, such diets slow down the already slow processes of digestion, which leads to constipation and flatulence (the formation of gases in the intestines).

Alcohol consumption in amounts exceeding one glass of dry wine or a serving of strong alcoholic beverage. The fact is that alcohol is also a brake on metabolism and hits the weak point of apples - the liver, which leads to a violation of fat metabolism and weight gain.

In the event that giving up sugar is unbearable for you, it is better to minimize its use as much as possible for you. Fructose and others sweeteners use is not recommended, because. they harm the liver.

An effective diet for an apple body type.

Firstly, the daily menu of women with an apple-shaped figure should contain a sufficient amount fiber to normalize the digestive system. Secondly, all meals should take place before 19-00, because. after this time, everything that you ate is processed into body fat and deposited in problem areas.

From meat products, give preference to poultry, fish and seafood, from fats - cottage cheese, kefir and yogurt (the latter if their use does not cause edema).

Carbohydrates you can’t exclude from your diet in any case, you just need to reduce the consumption of simple carbohydrates contained in buns, cakes, cola and lean on bran, cereals without salt, cereal bars and bread.

When eating vegetables, avoid those that contain a large amount of starch (potatoes, corn). The best choice would be broccoli, salads, cucumbers, tomatoes, green beans.

Oil and mayonnaise should be excluded and completely switched to dressings based on low-fat yogurt, kefir or cottage cheese.

Once a month it will be useful to hold fruit and vegetable fasting days. The use of fatty, smoked, salty foods, pickles and sweets must be reduced or completely excluded from the diet.

Of the famous diets, I would recommend Protasov's diet, since her menu is based on vegetables and dairy products, which are very useful for the body of women with an apple-shaped figure. But it is worth remembering that vegetables are vegetables, and no one has canceled the daily calorie intake, so everything is in moderation.

For effective weight loss, the diet must be combined with exercise, and preference should be given to strength exercises, and best of all - exercises in the gym. Many apple-shaped women make the mistake of believing that by rocking the press and doing the hula hoop, you can achieve a thin waist, but this is not the case. In the case of apples, exclusively complex strength training and exercises will help you achieve a toned figure and beautiful abs.

Slimming procedures.

For women with an apple body type, it is very important to lose weight gradually, because. rapid weight loss can result in saggy belly and breasts. In order to prevent such unpleasant side effects of losing weight, it is worth remembering that losing weight for apples is a gradual and lengthy process. Well, it's true, it's better to lose 10 kg in 2 months and have firm and smooth skin than 10 kg in 2 weeks and then be embarrassed to put on a swimsuit.

I would advise, if possible, during weight loss to undergo several courses of mesotherapy, vacuum, lipomassage or regular massage. These steps will speed up the process fat burning and will not allow the skin to sag and lose elasticity.

Also, special attention should be paid to neckline