Forget witches and vampires, here's the 15 things we're REALLY terrified of this Halloween
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7 of 18January isn’t the only time when the pressure to diet and get fit is prevalent. In general, the months leading up to the summer place a pressure on us all to get fit, get healthy and get rid of the extra inches around the waist. The journey to a healthier lifestyle is neither a race nor a one-size-fits-all solution so in finding the right regime for you, it is important to consider a number of things. One of the key factors to consider is your body type; the importance of which goes beyond finding the right outfit to compliment your shape.Understanding your body and knowing your body type is a helpful way to recognise your health requirements as well as any potential health risks you might be exposing yourself to by not eating the right foods or exercising the right way.So here are Lovisa's top tips on the best foods and workouts to fit your body type and needs…
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8 of 18Who: Beyonce, Kate Winslet and RihannaWhat: The pear-shaped lady stores more fat below the waist than she does above, storing food mainly in her thighs, butt and hips.The challenge: People with pear-shaped bodies are more prone to excess amounts of oestrogen which can cause toxic fat gain, water retention and bloating.The diet: Bearing the risk of excess oestrogen in mind, it is important for people with pear-shaped bodies to avoid foods with high fat content such as soy, white carbs, processed meat and most vegetable oils such as sunflower and palm. It is important to get your 1500 calories daily which should be distributed as such; 750 cal of carbs, 375 cal of fats and 375 cal of proteins. Foods such as avocados are great for toning big bellies.The workout: You should incorporate exercises that focus on the lower body without neglecting the upper body; so balance your cardio and strength workouts into one circuit to build your metabolism and also develop active and lean muscles. An example of a set could be scissor jumps, push ups and leg raises.
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9 of 18Who: Catherine Zeta Jones, Lauren Goodger and Drew BarrymoreWhat: Also known as endomorphs, apple-shaped women usually carry fat around the middle but have a slimmer lower body.The challenge: Generally there are health risks associated with belly fat; it could cause blood-sugar levels to spike while at the same time create insulin resistance and inflammation. It also heightens the risk of high blood pressure.The diet: It is important to avoid foods with high sugar content including artificial sweeteners, fructose sweetened foods such as cookies and donuts, and fast food such as pizzas which can only expand your waistline. You want to adopt a diet that is high in healthy fats and low in carbs. Focus on heart healthy monounsaturated fats found in nuts, avocados and olive oil. Of your daily 1500 calories, dedicate around 600 to complex carbohydrates rich in fibre as these lower insulin and cholesterol levels.The workout: This is where you focus on cardio exercises. Incorporate activities such as swimming into your workout to build lean muscles, and rowing and cycling to build up the resistance of more delicate parts of the body, such as your ankles and wrists.
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10 of 18Who: Kate Hudson, Cameron Diaz and Gwyneth PaltrowWhat: Also known as mesomorphs; these are individuals with generally lean muscles, broader shoulders and dominant testosterone levels. Mesomorphs have a predisposition for muscle gain and low body fat.The challenge: When more athletic body types gain weight, it's usually around the middle, and much like the endomorphs, it puts them at an increased risk for heart disease and diabetes.The diet: To maintain your leanness, you want to incorporate into your diet healthy fats, such as fish, olive oil and nuts, which may decrease the risk of cardiovascular problems. Of your 1500 daily calorie intake, 40% of this should be complex carbohydrates such as fruits, veggies, and bean, 30% lean protein such as Greek yogurt, and healthy fats including olive oil, avocados and flax seed oil.The workout: With this body type you should work to tighten the core, increase weight training and balance it out with cardiovascular exercises. You can adopt similar workouts to the apple-shaped body types or more box shaped body types.
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11 of 18Who: Nigella Lawson, Kelly Brook and Scarlett JohanssonWhat: Hourglass figures carry most of their body fat on their hips and bust, with very little on the waist.The challenge: Typically the challenging areas of an hourglass body type are the risk of higher body fat in the thighs, upper arms and belly.The diet: A favourable diet for hourglass or curvy women is the isocaloric diet in which all nutrients are equally divided; this helps to avoid cravings and also builds up a good dietary habit. Substitute unhealthy fats with omega 3 fatty acids and carbs low on the glycemic index should also be consumed so avoid foods such as white bread, rice and potatoes as well as white meats such as chicken and whitefish instead of red meat.The workout: The great thing about the hourglass figure is that this body type is adaptable to a number of exercise regimens. Combine cardiovascular and aerobic exercises such as cycling, swimming and running for a well balanced and fulfilling workout. Don’t forget weight training to keep the arms and legs toned.Lovisa Nilsson is the in-house nutritionist at leading health and fitness app, Lifesum.
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