I am excited to share this information with you. It is really important to identify your body type with how you eat and how you loose weight. By following your body type and eating accordingly you can reshape your body and loose the belly fat. Without realizing this I have been following my eating plan to align with my body type.
Dr. Mark Liponis explains this through his book, "The Hunter/Farmer Diet Solution". He spent 25 years researching different body types. This approach provides details in reference to weight loss for different body types. If you have a big belly, big butt or both once you identify your body type you can eat in a manner that suits your body. I found this very interesting and seemed to be what I have been doing for some time now with success.
Stanford University conducted a A-Z Weight Loss Study in relation to body types. The study shows how people who put weight on around their bellies and those who carry their weight on their bottoms differ genetically in how their bodies respond with insulin and certain hormones, as well as how they metabolize carbs and fats.
Are you a Hunter (apple shaped) or Farmer (pear shaped) body type?
The "hunter" or apple shaped body type put weight on in their belly. This body type puts on and keeps most of their fat in their belly while their legs and butt stay somewhat thinner. Fat in the belly puts you at a greater risk for heart disease, high blood pressure, diabetes, cholesterol problems and cancer.
If you seem to gain weight in your butt compared to your hips or waist then you would be known as the "farmer" or pear shaped. Pears seem to have less health issues but are more likely to experience varicose veins and joint disorders.
Hunters--Apple shaped
Big belly--apple shaped eat like a hunter or gatherer. This would include a high protein diet. Keep in mind that as a hunter you would not hunt for bread instead you will focus on chicken, turkey, learn meat with mashed cauliflower in place of starchy potatoes. By switching away from bad carbs and starches and including more cruciferous foods like cauliflower and broccoli along with red peppers, lentils, and eggplant will help you get rid of belly fat. You need to eat low glycemic foods that don't surge into your bloodstream. It is also helpful to eat a green salad with every meal however you must be careful of dressings for they are high in sugar and fat. Use only olive oil and vinegar as your dressing.
Dr. Liponis notes that apple shaped--hunter types should skip breakfast. He notes that apple shapes are typically not hungry at breakfast and need to build an appetite. They feast more than graze. He advised to skip breakfast and eat lunch and dinner only. I was not sure about this when I first read it for it goes against what I have practiced over the past year. As you know from reading my blog I believe in eating 5 mini meals 3 hours apart throughout the day. I must reflect and remember that I am not an apple or hunter type. I am a pear--farmer type and possibly that is the difference in my success with mini meals. I also avoid sugar and desserts however Dr. Liponis states that hunters-apple shapes can eat dessert. Dessert should be a little ice cream to provide serotonin boost. Double churned is best for it has usually less sugar than frozen yogurt and sherbert. He also notes to drink pomegranate juice (unsweetened) to wash down meals. It is a fat-burning beverage packed with antioxidants to help with inflammation and that leads to belly fat.
Farmer--Pear shaped
Now to the pear--farmer body types. These are the ones with larger butt which includes me. We need to eat like a farmer mostly grains and crops. It is important to eat high fiber foods that will help carry out excessive estrogen. Farmer--pear body types also need to eat 5 times a day (small mini meals and snacks). I have promoted this way of eating on my blog and have practice this for the past year with great success. Eating more frequent mini meals helps pear shapes like myself balance blood sugar. Eating in this way will allow you to actually shrink your stomach. Foods that benefit me are peas, beans (black, dark red kidney), spinach, figs, walnuts, quinoa, whole wheat pasta and of course the GBOMBS (Greens, beans, onions, mushrooms, berries, seeds).
Dr. Liponis notes that the farmer-pear body type should fill up on healthy carbs like whole wheat pancakes for breakfast, flatbread pizza, or pasta (whole wheat). Snacks should be healthy such as blue corn chips and whole grain pretzels.
As a pear shape and success with helathy eating I suggest eating sprouted breads like Ezekiel or other sprouted grains. I also suggest to include the super foods and GBOMBS in your healthy eating plan and daily mini meals. Dr. Liponis notes for farmer-pears to avoid dairy. I agree for I drink almond milk (Silk) in place of whole milk. When I do consume dairy it is low-fat cheese , organic, and low in sugar (greek yogurt).
I really agree with Dr. Liponis on the following for I practice this. Eat a slow-release calorie food/snack prior to bed to help balance blood sugar while you sleep. I eat one tablespoon of natural peanut butter on whole grain sprouted bread (Ezekiel) about an hour prior to bed. Sometimes I eat a small bowl of Ezekiel cereal with almond milk or some popcorn plain or with very little butter. The before bed snack will also help you sleep better.
Exercise for Both: Hunters/Farmers
Exercise for hunters and farmers also differs. Hunters should walk at night. People with belly fat store sugar as fat. Hunters should walk after dinner to lower blood sugar levels. Stretching exercises are also important to help the lower back for belly fat effects the back.
Dr. Liponis suggest the following for hunters. Lie flat on the floor with your arms up. Flatten out the small of your back and hold for 10-15 seconds. Put your hand toward the sky. Now bring knewws up toward the belly and squeeze in the lower back and hold for 10-15 seconds and repeat.
Farmers should walk in the morning. They have slower metabolism and a 10 minute walk is good to get the heart pumping. Added weight in your butt effects your hips. Stretching exercises are also helpful. Dr. Liponis suggests the following for farmers: While sitting on the floor bend one leg over the other. Twist your upper body, reaching around with the opposite arm and pushing on your knee. Try to look behind you. Hold this for 10-15 seconds and switch sides.
I hope you enjoyed this information and find benefit in your healthy eating plan by addressing your body type.
Reference:
Dr. Oz.com May 2012
Dr. Mark Liponis, Author-"The Hunter/Farmer Diet Solution".
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