Everyone loses and gains weight at different rates because of the body type you’re born with and the way each type responds to hormones and foods. Recognising your body type is the key to losing weight and feeling healthy. Here’s what to do…
Credit: Getty Images
- Apple shape
- Pear shape
- Hour glass body shape
- 3 body types, how to work and eat for them!
- Blog Post
- What are the Three Different Body Types?
- Body type eating: Find out whether it’s right for you.
- What is eating for your body type?
- What you should know about eating for your body type
- For extra credit
- Summary and recommendations
- Passionate about nutrition and health?
- Interested? Add your name to the presale list. You’ll save up to 30% and secure your spot 24 hours before everyone else.
- How to Eat Right for Your Body Shape
- How to eat right for your body type (and lose weight)
- The pear
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- The apple
- The banana
- The hourglass
- Lose weight: Body-type quiz that will help you drop kilos
If you have an apple body shape you tend to carry all or most of weight through the belly area. With the legs and arms staying fairly slim.
Typical cravings – starchy foods like bread and pastas as well as fizzy drinks and caffeine.
Hormone watch point – Insulin. The key to losing weight for the Apple is getting her blood sugar levels under control.
Foods to eat – Clean protein, including chicken lean beef, pork and fish. Healthy fats like eggs, avocado, nuts, seeds, nut butter and full fat cheeses. Leafy greens like spinach and kale.
Foods to avoid – Starchy carbs, high sugar fruits, coffee and fizzy drinks.
Celebrity apples – Catherine Zeta Jones, Colleen Rooney.
1 DAY SAMPLE EATING PLAN
Breakfast: 3tbsp cottage cheese with tomatoes, handful spinach.
Lunch: Turkey steak with raw veggies, 3tbsp fresh salsa and ½ avocado.
Dinner: Kale, mushroom and onion omelette made with 2 eggs.
Snack: Small bag salted popcorn.
Credit: Getty Images
Pears mostly gain weight around hips and thighs with sometimes a small pouch of fat around the lower abdomen. They tend to suffer more with fluid retention and PMS affected by hormones.
Typical cravings – high fat dairy like creamy cheese, lattes and rich desserts.
Hormone watch point – Estrogen if other hormones like progesterone are out of balance, can promote lower body weight gain.
Foods to eat – high fibre vegetables and fruit. Small amounts of protein like turkey breast and white fish such as cod and non-dairy fats like coconut oils and eggs.
Foods to avoid – heavy cheeses, cream and sauces, caffeine and alcohol.
Celebrity pears – Kim Kardashian, Beyonce.
1-DAY SAMPLE EATING PLAN
Breakfast: 1 tub Greek yoghurt with handful berries.
Lunch: Grilled chicken breast with large green salad and 1 tsp oil dressing.
Dinner: Small portion cod cooked in coconut oil, sea salt, and 3tbsp, with broccoli.
Snack: 1 apple with 1 tbsp nut butter.
Hour glass body shape
This body type tend to gain weight evenly throughout body, most obviously around the face but also round knees and ankles giving a soft, rounded look.
Typical cravings – dairy products especially ice-creams, refined sugar, carbs such as pastries and sweets.
Hormone watch point – the master of hormones, the pituitary gland that affects both cortisol and insulin.
Foods to eat – whole grains cereals, like oatmeal and quinoa, one serving of lean protein like lean chicken or fish, plenty of spices like cumin and cinnamon.
Foods to avoid – dairy products, refined carbs and sweets.
Celebrity hour glasses – Carol Vorderman, Kelly Brooke.
1 DAY SAMPLE EATING PLAN
Breakfast: Smoothie made with 3tbsp Greek yoghurt, coconut milk, berries, dash of cinnamon.
Lunch: Grilled salmon fillet with grilled tomatoes, pepper and onions.
Dinner: Grilled chicken breast, ½ sweet potato, baked and 3tbsp. broccoli.
Snack: 5 prunes, handful unsalted nuts.
3 body types, how to work and eat for them!
All info from http://thescienceofeating.com
There are three general categories of Male & Female body types: Ectomorph, Mesomorph, and Endomorph. Many people think that “body type” just describes the way a person looks, but your body type can also provide information about how you respond to food intake and your hormonal and sympathetic nervous system (SNS) characteristics. These factors can be linked to metabolic differences between individuals, and influence how you respond to diet and training. Understanding your body type will help you to strategically & successfully plan your strength training and diet regiment, and once you establish your body type, you can adjust nutrient intake to maximize fitness composition and health related goals.
Very few people fall perfectly into one of the three categories, and are often a mix of the 3 characteristics. Also, training along with good nutrition can completely change the appearance of one’s body. One important thing to remember is that regardless of your body type, composition, or overall health status, your ability to handle carbohydrate-dense foods is greatly improved during and after exercise, meaning that the best time to eat the majority of starchy/sugary foods is around the times that you’re physically active. Depending on your body type, your carb tolerance is different and your strategy should be different.
Ectomorphs are skinny with a small frame, light build, small joints and lean muscle. Usually they have long thin limbs with stringy muscles, narrow shoulders with a fast metabolism making this body type the most resistant to weight gain.
Ectomorphs are often able to overeat, while gaining little, to no extra weight, they tend to have little body fat, muscle and bone mass. Ecto’s need a large amount of calories to gain weight, and workouts should be short & intense focusing on big muscle groups. Supplements like Whey Protein are definitely recommended, and they should eat before bed to prevent muscle catabolism during the night (use casein protein). Generally, ectomorphs lose fat very easily so cutting back to lean muscle shouldn’t be a problem.
Small “delicate” frame and bone structureClassic “hardgainer”Flat chestSmall shouldersThinLean muscle massFinds it hard to gain weightFast metabolism
Because Ectomorphs are at a disadvantage due to their thin body structure, they struggle to add size to their frame when attempting to achieve their dream physique, and it will take some hard work and dedication. Because of their fast metabolic rate and a high carbohydrate tolerance, they burn calories too efficiently, preventing them from putting on weight, so diet is especially important. With a High Carb Tolerance, you should be eating a greater percentage of high carb foods all throughout the day. Get more carbs during/post workout than any other time of the day. (More carbs after workouts and less carbs at other times). Carb timing should include some starchy, whole grain, unprocessed carbs that are eaten at every other meal, while veggies and/or fruits (3:1 serving ratio) should be eaten at each meal. Stick to quality sources of protein and healthy fats, but the occasional cheeseburger or slice of pizza is not going to make an ectomorph fat. Also, ectomorphs should use High Calorie weight gainer shakes to help them build mass, so it’s smart to invest in a weight gainer powder if you don’t have time to cook or just need that extra calorie boost. Eat more, more frequently, aim for 6-8 meals spread over the course of the day, and always eat breakfast! This should be your largest meal, consisting primarily of complex carbohydrates and protein.
Cheat days using Junk food can be a useful tool to the ectomorph trying to put on size without worrying about body fat. With anything, there are rules to how you must employ junk food into your daily diet to aid in gaining size and not just satisfying your taste buds. The selection of junk food should contain adequate amounts of protein to meet your needs, and used during your cheat days.
Strength Training with limited Cardio is best for Ectomorphs, and it is recommend to use simple routines with heavy compound movements and minimal isolation movements per muscle group. Since strength training also burns calories. You can incorporate a shock technique day using supersets.
Rest time should be kept between 2-3 minutes as much as possible. Take at least 1 rest day in between the last lifting day, and the optional superset day. http://thescienceofeating.com
Mesomorphs have a medium sized bone structure, athletic body, and they typically have a considerable amount of lean mass. Mesomorphs tend to be testosterone and growth hormone dominant, which leads to a predisposition for muscle gain and the maintenance of a lower body fat. The Mesomorph form is the best body type for bodybuilding, and responds the best to weight training, and gains are usually seen very quickly, even for beginners. The downside to mesomorphs is they gain fat more easily than ectomorphs, so they must watch their calorie intake more closely. Because of this, it helps to use combination of weight training and cardio during workout routines.
AthleticGenerally hard bodyWell defined musclesRectangular shaped bodyStrongGains muscle easilyGains fat more easily than ectomorphs
Mesomorphs typically do best on a mixed diet, consisting of balanced carbohydrates, proteins, and fats, with a macronutrient split of 40% carbohydrate, 30% protein, and 30% fat can work well. Always remember that even for the physically blessed mesomorphs, inadequate nutrition equals little gain at the gym. Low-fat proteins such as nonfat Greek yogurt, Kefir, eggs, poultry and seafood build strong muscles and encourage muscle growth. Complex carbohydrates such as spinach and other green vegetables, whole grain foods and low-sugar fruits provide the mesomorph with enough energy to make it through demanding workouts. High-fiber foods such as beans increase feelings of fullness, and these items can help to avoid sugary binges. Also, while most athletes find water adequate, mesomorphs who perform more intense workouts may require speedier electrolyte replenishment with sports drinks or Powerades, and I offer many easy, healthy, delicious recipes for these items here in my website.
Mesomorphs also tend to have a moderate carb tolerance, meaning you should likely minimize high starchy/sugary carb foods outside the workout window, except after an overnight fast such as for breakfast. This means you’d try eating some higher carb/starchy carb foods in the morning, as well as during/post exercise. The rest of the meals would consist of less dense carb foods and more lean proteins, veggies, fruits, nuts and seeds.
Mesomorphs are naturally strong and respond quickly to exercise. Multiple weekly resistance training sessions using moderate to heavy weights with limited rest between sets, help mesomorphs build size. Do upper and lower body compound exercises using two to three sets of eight to 12 repetitions each, resting between 30 and 90 seconds after each set. http://thescienceofeating.com
Endomorphs have a larger bone structure with higher amounts of total body mass and fat mass, and this extra fat seems to resist most efforts to get rid of it. The endomorph body type is solid and generally soft, and gains fat very easily. Endo’s are usually a shorter build with thick arms & legs. Their muscles are strong, especially the upper legs, and are naturally strong in leg exercises like squatting. Football lineman and powerlifters are frequently classified as endomorphs. They also tend to be insulin dominant, leading to a greater propensity for energy storage, including both lean mass and fat mass, and also mean a lower carbohydrate tolerance. As an endomorph, you may feel as though you are destined to be overweight or even obese. NOT TRUE! You just have to make a conscious, concerted effort to do the things your body should be doing for you automatically. If your body isn’t instinctively telling you to get moving, you have to make sure that exercise is part of your daily routine. If your metabolism is sluggish, you need to eat the right foods that will fire up your metabolism. To put it plain as day, you need to bust your ass by exercising and eating right for your body type.
Soft and round bodyGains muscle and fat very easilyIs generally short“Stocky” buildRound physiqueFinds it hard to lose fatSlow metabolismMuscles not so well defined
Endomorphs typically do best on a higher fat and protein intake with carbohydrate intake being controlled and properly timed after exercise, with their ideal intake around 25% carbs, 35% protein, and 40% fat. Because they are not very carb tolerant, the best tactic is to avoid high carb/starchy carb foods outside the workout window (including breakfast). This means only proteins, fats, veggies and fruits outside the workout window. Also as we approach different stages in our lives, our hormones change and this can influence our body type. This includes stages such as puberty and menopause, as well as the male equivalent, andropause.
Dense carb foods include whole grains like rice, whole grain breads, quinoa, amaranth, millet, corn, barley, dried fruits, yams, sweet potatoes, potatoes, recovery drinks, sugars, etc.
When it comes to training, endomorphs find it very easy to gain weight. Unfortunately, a large portion of this weight is fat and not muscle. To keep fat gain to a minimum, endomorphs must always train using cardio as well as weights. Endomorphic bodybuilders need to get their butts to the gym as often as they can without overtraining. Around four days of weight training throughout the week will ensure that the “afterburn” increased metabolic response from each training session will then spill over into taken rest days. Include cardio into each workout, and no matter if an endomorph is bulking or cutting, weight training should be the main focus. An increased amount of muscle mass will increase their base metabolic rate, decreasing their chances of storing/holding onto fat. http://thescienceofeating.com
Quick Reference Guide to Body Types check out more at http://thescienceofeating.com
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One of the reasons why people need a customizable workout planer for their fitness goals is because everyone’s bodies are different. In fact, there are three different body types that people seem to have, and it is your body type that dictates how well you respond to certain types of training and food intake.
What are the Three Different Body Types?
The three different body types are: ectomorph, endomorph, mesomorph. Each has their own typical characteristics that can help you determine which body type you have. Then you will be able to adjust your training and eating habits accordingly to reach your fitness goals.
1. Ectomorph Body Type
- Long and lean
- Delicate frame
- “Hardgainer” – Finds it difficult to build muscle and fat
- Body similar to a marathon runner
- Fast metabolism
If you have the ectomorph body type, then you will find that it is difficult for you to gain muscle as well as fat. To help with this, try focusing on compound movements as opposed to isolated movements. This is because you will use more muscle groups in the one exercise.
For example, the bench press works out muscles in your chest, shoulders and triceps using your shoulders and elbow. In contrast, the bicep curl is an isolated movement that only uses the bicep.
While you shouldn’t completely shun isolation movements from your training, your main focus should be on the big compound exercises. Then use isolation movements as accessories or to finish a workout.
Those with the ectomorph body type are able to get away with eating more carbs than endomorphs and mesomorphs. However, this doesn’t mean that you can eat whatever you want and not have it affect your body.
That being said, it is best to stick to complex carbs that can leave you feeling fuller for longer. It will also help to push protein to your muscles to help them to grow. This includes brown rice and brown bread.
As ectomorphs can find it quite challenging to pack on size, it may be beneficial to use additional supplements in conjunction with a healthy and well-rounded diet. Supplements such as BCAAs or protein shakes could give you that extra boost.
2. Endomorph Body Type
- Stocky build
- Wider body
- Stores fuel (both muscle and fat) in the lower half of their bodies
- Has more muscle as well but usually, this comes with more fat
- Has the best strength advantage out of the three different body types but may find it difficult to stay lean
- Slow metabolism
To help shock the body into losing fat, it is best for endomorphs to up their intense aerobic exercise by focusing on interval training such as HIIT (high-intensity interval training) over LISS (low-intensity steady state cardio).
They should train their overall body to see results and not just focus on one area.
To further enhance their metabolism, endomorphs should include both hypertrophy (muscle building – heavy weight, fewer reps) with conditioning. This way, your metabolism will be fired up, even hours after your training is done.
Endomorphs do need to have a stricter eating plan than the others. Unlike ectomorphs, those with the endomorph body type should eat fewer carbs and increase their higher protein intake. They should avoid simple carbs like white bread and eat more complex ones.
Stress levels can cause endomorphs to keep fat around their midsection. To help with this, you should avoid overtraining so that your body can properly recover. Also, get your beauty sleep.
Mesomorph Body Type
- Middle of the body types
- Can be lean and muscular simultaneously
- Natural athletics build with well-defined muscles
In between ectomorph and endomorph is the mesomorph body type. Mesomorphs find it easier to build muscle and lose fat than the ectomorphs and endomorphs respectively.
This is why the mesomorph body type means that you do not have to go insanely heavy on the weights to get results. You can lift moderately and still progress.
However, it is also best to include some aerobic exercise as well, because while they can lose fat easier than mesomorphs, it doesn’t mean that they are completely immune. Aerobic exercise with help get your heart rate up and your blood pumping.
If you have a mesomorph body type, your eating plan should include equal amounts of protein and fat, with a moderate amount of carbs making up the rest. Like I mentioned with the ectomorph and endomorph body type, you should still focus on complex carbs to help give your body energy and keep full in a sustainable and healthy way.
Can You Be a Combination of Two Body Types?
When it comes to these three different body types, there is no one-size-fits-all. You can be a combination of two, sharing characteristics from both. Hopefully, this post has given you the information you can use to help identify your body type or see if you share traits from two. This way, you will be able to adjust your diet and training regime accordingly to optimize results.
Jefit is a gym workout app that helps all gym goers and athletes keep on track with their fitness goals. It has the largest exercise library complete with free workout routines to help mix up your training. It also gives you the ability to update and share your workout log with the supportive community. With Jefit on your phone, you will be hitting your fitness goals in no time at all.
Body type eating: Find out whether it’s right for you.
Body type — whether ecto, meso, or endomorph — can determine what sports suit you best, as well as what you should be eating to fuel your activities. Yes, it’s true — those darn ectos can get away with a little extra pasta!
What is eating for your body type?
Many people think that “body type” just describes the way someone looks. In fact, your body type can also provide information about how you respond to food intake and about your hormonal and sympathetic nervous system (SNS) characteristics.
Physique characteristics can thus be linked to metabolic differences between individuals. Once someone establishes their body type, they can then adjust nutrient intake to maximize body composition and health related goals.
There are three general categories of body types (somatotypes): ectomorph, mesomorph, and endomorph.
Very few people fall perfectly into one of the three categories. People are often a mix of characteristics. Additionally, years of training and good nutrition can change the outward appearance of one’s body.
For instance, a bodybuilder might be mistaken for a “natural” mesomorph when in fact, s/he is really an endomorph who’s trained and dieted hard; or an ectomorph who’s spent years guzzling protein shakes and doing the power lifts.
An ectomorph who’s gained a little weight around the middle from a sedentary lifestyle and poor nutrition might assume they’re more endomorphic.
However, most folks can find their general tendencies in one of the three groups.
Ectomorphs are thin individuals characterized by smaller bone structures and thinner limbs. Think of a typical endurance athlete. They tend to be thyroid and SNS dominant with either a higher output or higher sensitivity to catecholamines like epinephrine and norepinephrine. This profile is linked to a fast metabolic rate and a high carbohydrate tolerance.
This group generally does best with more carbohydrates in the diet, along with a moderate protein and lower fat intake. A nutrient distribution for this body type might be around 55% carbs, 25% protein, and 20% fat. (But don’t drive yourself crazy with the math. Just think “higher carbs and lower fat.”)
Here’s what that might look like using our portion control guide.
Ectomorph men begin by eating:
- 2 palms of protein dense foods at each meal;
- 2 fists of vegetables at each meal;
- 3 cupped handfuls of carb dense foods at each meal;
- 1 thumb of fat dense foods at each meal.
Portions for ectomorph men
Ectomorph women begin by eating:
- 1 palm of protein dense foods at each meal;
- 1 fist of vegetables at each meal;
- 2 cupped handfuls of carb dense foods at each meal;
- 0.5 thumb of fat dense foods at each meal.
Portions for ectomorph women.
Mesomorphs have a medium sized bone structure and athletic body, and if they’re active, they usually have a considerable amount of lean mass. Many explosive athletes like wrestlers and gymnasts fit these criteria. Mesomorphs tend to be testosterone and growth hormone dominant. This profile leads to a predisposition for muscle gain and the maintenance of a lower body fat.
Mesomorphs typically do best on a mixed diet, consisting of balanced carbohydrates, proteins, and fats. A macronutrient split of 40% carbohydrate, 30% protein, and 30% fat can work well.
|Reggie Bush||Serena Williams|
Here’s what that might look like using our portion control guide.
Mesomorph men begin by eating:
- 2 palms of protein dense foods at each meal;
- 2 fists of vegetables at each meal;
- 2 cupped handfuls of carb dense foods at each meal;
- 2 thumb of fat dense foods at each meal.
Portions for mesomorph men.
Mesomorph women begin by eating:
- 1 palm of protein dense foods at each meal;
- 1 fist of vegetables at each meal;
- 1 cupped handfuls of carb dense foods at each meal;
- 1 thumb of fat dense foods at each meal.
Portions for mesomorph women.
Endomorphs have a larger bone structure with higher amounts of total body mass and fat mass. Football lineman and powerlifters are frequently endomorphs. They tend to be naturally less active. Where the ectomorphs tend to burn off excess calories with near constant movement, excess calories in endomorphs do not seem to cause that same increase in expenditure. This means that excess calories are more likely to be stored as fat. This profile leads to a greater propensity for energy storage, including both lean mass and fat mass. This can also mean a lower carbohydrate tolerance.
Endomorphs typically do best on a higher fat and protein intake with carbohydrate intake being controlled and properly timed (e.g., after exercise). So that’s what we recommend: more fat and protein, less carbohydrate.
A nutrient distribution for this body type might be around 25% carbs, 35% protein, and 40% fat. Again, no math gymnastics. Just think higher fats and protein, lower carbs.
|Jayne Williams, author of Slow Fat Triathlete||Shot putter Dan Taylor|
Here’s what that might look like using our portion control guide:
Endomorph men begin by eating:
- 2 palms of protein dense foods at each meal;
- 2 fists of vegetables at each meal;
- 1 cupped handful of carb dense foods at each meal;
- 3 thumbs of fat dense foods at each meal.
Endomorph women begin by eating:
- 1 palm of protein dense foods at each meal;
- 1 fist of vegetables at each meal;
- 0.5 cupped handful of carb dense foods at each meal;
- 2 thumbs of fat dense foods at each meal.
(For more on this hand-size portion idea, including photo examples, check out our calorie control guide for men and women by clicking here.)
In general, we encourage individuals to experiment with different nutritional strategies until they find what works for them. And this is certainly one way to go about doing things.
Still, if seemingly endless trial and error with food intake doesn’t sound like an enjoyable way to spend your weekends, then identifying your body type and eating the appropriate distribution of nutrients might be a smart place to begin.
What you should know about eating for your body type
Regardless of your body type, body composition, or overall health status, your ability to handle carbohydrate-dense foods is greatly improved the more active you are.
This means that the best time to eat a majority of those starchy (or, less ideally, sugary) foods is when you’re most physically active. Depending on your body type, your carb tolerance and needs are different and your strategy should be different to match.
High carb tolerance (and needs)
If you’re the very carb tolerant type (or high carb needs type), eating a greater percentage of carb-dense foods outside the workout window will likely be just fine for you. This means eating more carbs all throughout the day. And you should, of course, ensure you get plenty of carbs around your workout for fuel and recovery. Just think more carbs around workouts and somewhat less carbs at other times. Remember that as carb intake increases, fat intake decreases.
Moderate carb tolerance (and needs)
If you have moderate carb tolerance (or needs), you should likely maintain a moderate intake of carb-dense foods outside the workout window. This means you’d make sure you eat some carb-dense foods around your workout. The rest of the meals would consist of less carb-dense foods and more lean proteins, veggies, fruits, nuts and seeds.
Low carb tolerance (and needs)
If you’re not very carb tolerant (or have low carb needs), your best bet is to minimize carb-dense foods outside the workout window. This means mostly veggies and fruits outside the workout window (along with proteins and fats).
For extra credit
As we approach different stages in our lives, hormones change and our body type can be influenced. This includes stages such as puberty and menopause (as well as the male equivalent, andropause).
Summary and recommendations
Carb tolerance/needs: High
Typical body type: Ectomorph
Carb timing ideas: Should include lots of carb-dense foods around exercise. Some starchy, whole grain, minimally processed carbs should also be eaten at other meals. Veggies and/or fruits (~3:1 serving ratio) should be eaten at each meal.
Carb tolerance/needs: Moderate
Typical body type: Mesomorph
Carb timing ideas: Should include carb-dense foods around exercise. Some starchy, whole grain, minimally processed carbs can also be eaten at other meals, though consumed in moderation. Veggies and/or fruits (~4:1 serving ratio) should be eaten at each meal.
Carb tolerance/needs: Low
Typical body type: Endomorph
Carb timing ideas: Almost all carb-dense foods should be included around exercise. Veggies and/or fruits (~5:1 serving ratio) should be eaten at each meal.
All of the aforementioned guidelines are great for muscle gain (assuming overall food intake is high enough), maintenance, and even moderate weight loss/shifting body composition.
For people brand new to the world of healthy eating, don’t worry too much about body type eating. This would be a better place for you to start. For our advanced nutrition readers, take advantage. Establish your body type, implement the strategies, and watch how your body changes.
If you’ve used a strategy in the past and it didn’t work, then don’t do it again. As always, match up behaviors and expectations while utilizing outcomes based decision making.
Passionate about nutrition and health?
If so, and you’d like to learn more about it, consider the Precision Nutrition Level 1 Certification. Our next group kicks off shortly.
What’s it all about?
The Precision Nutrition Level 1 Certification is the world’s most respected nutrition education program. It gives you the knowledge, systems, and tools to really understand how food influences a person’s health and fitness. Plus the ability to turn that knowledge into a thriving coaching practice.
Developed over 15 years, and proven with over 100,000 clients, the Level 1 curriculum stands alone as the authority on the science of nutrition and the art of coaching.
Whether you’re already mid-career, or just starting out, the Level 1 Certification is your springboard to a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results.
Interested? Add your name to the presale list. You’ll save up to 30% and secure your spot 24 hours before everyone else.
We’ll be opening up spots in our next Precision Nutrition Level 1 Certification on Wednesday, April 8th, 2020.
If you want to find out more, we’ve set up the following presale list, which gives you two advantages.
- Pay less than everyone else. We like to reward people who are eager to boost their credentials and are ready to commit to getting the education they need. So we’re offering a discount of up to 30% off the general price when you sign up for the presale list.
- Sign up 24 hours before the general public and increase your chances of getting a spot. We only open the certification program twice per year. Due to high demand, spots in the program are limited and have historically sold out in a matter of hours. But when you sign up for the presale list, we’ll give you the opportunity to register a full 24 hours before anyone else.
If you’re ready for a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results… this is your chance to see what the world’s top professional nutrition coaching system can do for you.
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How to eat right for your body type (and lose weight)
When it comes to diet and body types, one size doesn’t fit all. Nutritionist Desi Horsman explains how to eat right for your body type…
Have you ever wondered why people store fat in different parts of their body?
It may surprise you to know that there is a relationship between different body types, hormones and weight.
Hormonal imbalances will cause distortion of accumulated fat in different locations around the body. Knowing your shape and how it functions in relation to your hormones is an important first step in understanding your weight-loss challenges.
Pears have larger lower bodies and smaller upper bodies – storing fat on the hips, thighs, and bottom.
(article continues below)
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They have a higher level of female hormone oestrogen which makes the weight in those areas harder to budge. They generally lose weight around the middle first which is a good thing because many diseases are linked to belly fat.
Excess estrogen causes more fat production or storage which gives women a ready supply of fuel during childbirth and breastfeeding which is why the fat here is more stubborn. There is a tendency towards more cellulite in this area too which makes it difficult for the blood supply to reach fat stores and thus the fat can’t be broken down and eliminated.
What pears should and shouldn’t eat
- Water retention can be common in this type so avoiding high salt foods is important.
- Consume high-quality meat that is pasture fed and not pumped with growth hormones.
- Beef and dairy naturally have high hormone levels so they should be kept to a minimum.
- Fruits help to remove toxins from your body that slow down metabolism.
- Green tea is very helpful for this type.
- Chillies can light a metabolic fire.
- Soy products should be avoided.
- Cruciferous vegetables, like broccoli and kale, remove excess oestrogen from the body. The focus for the pear has to be high fibre foods which are also vital in removing excess oestrogen. Pesticides are oestrogenic so fruits and vegetables should be organic where possible or washed with vinegar or in an ozone machine to remove them.
Apples carry fat around their middle but generally have a slim lower body.
If you’re an apple, you’ll find it easier to drop pounds than a pear does because abdominal fat breaks down more quickly than fat stored in the butt and thigh area – perhaps because abdominal fat is mobile and enters the bloodstream. Unfortunately, it circulates around your organs, affecting their ability to function properly and increasing the risk of heart disease, diabetes, high blood pressure and cancer. That’s because visceral fat surrounds your kidneys, pancreas, and liver causing blood sugar to spike while at the same time creating insulin resistance and inflammation. In other words, your body has an excess amount of sugar floating around, and it’s no longer able to process it all.
The fat around the middle may be totally related to the hormone cortisol which is our stress hormone. Trying to lose weight with drastic calorie cutting diets may actually cause you to add kilos since this is a stress to the body.
Apples tend to crave fatty and salty foods because they provide the most stimulation to the adrenal glands, which further increase cortisol, which ultimately slows down metabolism and leads to belly fat and increased weight size.
- To combat this, apples should consume foods that are low in salt and only have healthy fats (nuts, avos, olive oil and coconut oil) which also decrease inflammation.
- Cortisol also floods the body with sugar. When your body does not use it for energy, it gets stored as fat. It is vital that the focus is on low glycaemic load foods.
- Only eat whole carbs in combination with proteins to avoid sugar spikes.
- Cruciferous foods and legumes may cause bloating and digestive discomfort so it is quite valuable to avoid.
- It may also suit the apple body type to have a few smaller meals throughout the day instead of big meals and they should be fibre rich.
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Also known as the ruler, this body shape is characterised by having narrow hips and an undefined waist with an overall rectangular shape.
Foods which are high in protein will help to add muscle mass and shape. The thyroid hormone is involved here because generally, bananas have a high metabolism which is controlled by the thyroid.
Since the ruler is less likely to gain weight, attention is not always paid to eating healthy foods. There may be a tendency to eat too many sweet treats and fast foods. But no matter how thin you are, it’s still important to follow a healthy diet.
- Focus on a nutrient-rich diet of unrefined whole foods, fruits, vegetables and healthy fats.
- You should incorporate foods with healthy fats (avocado, almonds, salmon, etc.)
- Make sure to introduce some plant-based proteins in addition to animal protein to your diet.
- Eating smaller meals throughout the day instead of three big meals can also be helpful since a higher metabolism may lead to hunger pangs all day and ultimately excessive calorie consumption.
If you are an hourglass, your body will have a figure eight shape. Your bust and hips are about the same circumference, and your waist is narrow.
While this is perceived as the most desirable body shape, hourglass-figured women tend to gain weight evenly throughout their body. Their problem areas are the backs of the upper arms, inner and outer thighs, the saddlebag area which is below the hips, outside of the upper thigh, and the lower abdomen.
With this shape, you need to have a good balance of all the hormones. Women with elevated androgen levels (male hormones) will have a tendency to put on upper body weight. To maintain the natural curve enhancement, you need male and female hormones in good balance, and for the smaller body waist, to keep blood sugar in check and low insulin levels.
- This is done by avoiding refined foods (white bread, pasta, white rice, and all white flour cakes, pies, pastries, and biscuits).
- Restrict junk foods, sugar-filled foods, sweets, unhealthy fats and fried foods, high-sodium and high-calorie foods.
- Typically, fat from Omega 6 fats, like the kind found in vegetable oils and processed grains and foods, is stored more in the waist or belly. Fat from Omega 3 fats like wild caught fish, grass-fed meats, and dairy, and free-range eggs are very helpful in hormone balance.
- Go for fresh foods, lots of greens, fruits, lean meats and whole grains.
Promote hormonal balance. The hormone system is very sensitive to environmental chemicals, especially growth hormones and pesticides in the foods we eat. These have the ability to mimic hormones and as they accumulate in our body and overburden our system, the ability to burn fat diminishes.
More than the other types, you need to lose centimetres rather than kilos to maintain your curves. This makes exercise important.
Your body type may be a useful key to help figure out what’s best to eat, but these are general rules and you will need to figure out what works best for your individual body chemistry.
About the author: Desi Horsman is a nutritionist, speaker and wellness expert. For more information, visit desihorsman.com
While All4Women endeavours to ensure health articles are based on scientific research, health articles should not be considered as a replacement for professional medical advice. Should you have concerns related to this content, it is advised that you discuss them with your personal healthcare provider.
Most of us can slot our overall build into one of three general categories (recognizing that there are a wide variety of shapes and sizes even within these categories).
Body composition is liberating because it gives you something to focus on in a good way—lean body mass. No matter what the scale says, if you’re in a healthy body-composition range, you’re all good! Your ideal body composition depends on your goals. If you’re a competitive athlete, your aim is likely the lower end of the body-fat percentage scale (again, taking your somatotype into consideration), but remember that you are never gunning for zero fat, and lower is not always better.
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Women naturally have more fat than men, as we have a greater amount of essential fat (fat needed for bodily functions, from forming reproductive tissue to aiding the absorption of vitamins consumed in different foods). The body-fat ranges for optimal health are 14 percent to 30 percent for women and 6 percent to 25 percent for men. Don’t get too hung up on trimming every little ounce, however. If you’re at the lower end of the body-fat spectrum but your fitness level falls under general fitness or athlete, you’re not going to gain performance benefits by focusing on fat loss. And you might just make yourself sick.
So first, start by identifying your body type. Here’s how to begin:
You tend to be long limbed and not particularly muscular. You can be “skinny fat,” meaning you’re a relatively low weight and/or small size yet still have high body fat.
Ectomorphs are the body type that is the most resistant to weight gain because of a fast metabolism. In other words, ectomorphs are often able to overeat while gaining little or even no weight. People with this body type have little observable body fat, are only lightly muscled, and have a small frame (and joints). Basically your genetic makeup limits your ability to put on muscle mass. When training, focus on power and resistance training to build strength.
To maximize body composition (lean-mass gain, body-fat loss) as an ectomorph, eat good-quality fats with moderate protein intake of 25 to 30 grams per meal (four meals per day if you have a pre-training mini-meal) along with good-quality carbohydrates. On non-training/exercising days, skip the pre-training and morning snack: Breakfast is hearty enough to carry you through to lunch. If you have afternoon snacks, you may want to make your dinner intake a bit lighter than what is written here.
Looking for easy healthy breakfast options? Check out these 11 delicious ways to eat avocado toast:
You find it supereasy to build muscle mass, and you are generally proportionally built.
Mesomorphs can lose and gain weight easily, are able to build muscle quickly, and usu- ally boast an upright posture. This body type tends to have a long torso and short limbs. Women with a mesomorph body type are strong and athletic. Mesomorphs excel in explosive sports—that is, sports calling for power and speed. The reason for this talent lies in the type of muscle mesomorphs possess. Mesomorphs have a higher percentage of fast-twitch fibers and will gain muscle mass more quickly than any other body type. Basically your genetic makeup suits power and strength. For training, focus on moderate endurance training, high-intensity interval training (HIIT), and plyometrics. You can add in Pilates or yoga to lengthen with strength.
To maximize body composition (lean-mass gain, body-fat loss) as a mesomorph, eat good-quality fats with moderate carbohydrates and consider timing your protein and branched-chain amino acid (BCAA) intake. On non-training/exercising days, skip the pre-training snack and just have the green tea or coffee in the afternoon. Eat your usual pre-dinner and evening snacks. (Learn how to tone your entire body with workouts from the Women’s Health Woman’s Guide to Strength Training!)
Related: Jillian Michaels Says These 6 Easy Tips Will Help You Lose Weight Like You’re On ‘The Biggest Loser’
You are generally softer and rounder and tend to store fat easily.
Endomorphs are the body types that are most likely to feel like they drew the short straw. Endomorphs naturally tend to have curvy, fuller figures and struggle to keep their body-fat percentage in check. The most difficult challenge for endomorphs is perhaps to find out that they are in fact an endomorph. Why? Once you know you are an endomorph, you know that you were born this way. It can be difficult to come to the realization that you are likely to gain weight very easily.
You have the type of metabolism that is not forgiving. However, this doesn’t mean you are destined to be overweight or even obese. As an endomorph, you have to make a conscious, concerted effort to do the things your body should be doing for you auto- matically. If your body isn’t instinctively telling you to move more, you have to make sure that exercise is part of your daily routine. If your metabolism is sluggish, you need to eat the right foods that will fire up your metabolism. Training-wise, high-intensity activities such as HIIT and CrossFit are great, as are weight training and moderate endurance training. As an endomorph, eat good-quality fats and protein and limit your carbohydrate intake to maximize body composition (lean-mass gain, body-fat loss) and to control insulin and blood sugar. On non-training/exercising days, have a flat-belly breakfast within 45 minutes of waking up and skip the pre- and post-training snacks. Be sure to temper your afternoon snack to your appetite.
Adapted from Roar.
Lose weight: Body-type quiz that will help you drop kilos
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FEEL as if you’re doing all the right things to be healthy and lose weight but it just doesn’t seem to work? Well, perhaps you’re not doing the right things for you. Personalised medicine is the future of health, and this exclusive quiz will keep you ahead of the curve.
The quiz is the brainchild of Adelaide-born health scientist Matt Riemann, who was diagnosed 11 years ago with a rare genetic neurological disease.
After being told there was little current medicine could do, he began looking into epigenetics, the study of how lifestyle factors such as diet, exercise and stress impact our genes.
The research didn’t just turn around his own health, it led to the development of the ph360 program (ph360.me).
media_camera The body-type quiz lets you cater your workout to suit your body type and personality. Picture: Stocksy
Launched in 2014 in collaboration with scientists at universities around the world, including the University of Queensland and Stanford in the US, the program aims to improve participant’s health, weight, energy and fitness levels through epigenetic analysis.
“Your body contains 25,000 different genes that influence how it behaves for example, how much muscle you gain, how much fat you store and the make-up and efficiency of your digestive system,” Riemann explains.
“But only a certain number of genes are active at any given time. This test identifies which foods, exercise and other lifestyle behaviours will help you switch on the helpful genes that take you towards your goal, and switch off the bad genes that don’t.”
The quiz pinpoints which of six main health types you are. Each one requires a different approach to diet and exercise to achieve optimal results and the most enjoyment from making a change. Read on to discover which health type you are.
TAKE THE QUIZ HERE
As your name suggests, you’re the most naturally active of the health types. You rarely sit still, you love change and you do things quickly. A natural athlete with a fast metabolism, you respond well to exercise. You gain muscle mass quickly and if you stick to a healthy eating plan you also lose weight quickly. Your mood and energy is very much impacted by your environment — if you’re tired or craving comfort food, changing your surroundings will revitalise you.
Add regular movement throughout your day — for example, take a lunchtime class then walk part of the way home in the evening. “The type of muscle fibres you have mean your body responds well to sudden, short bursts of activity. You’re more of a sprinter than a marathon runner,” says Reimann, adding that interval training appeals to your need for novelty. Try doing a morning interval session several days a week.
You like a challenge, so team sports or games such as tennis will spur you on.
media_camera Is running the best thing to do for your body type?
“Your faster metabolism creates more oxidative stress in the system than other health types, so you need lots of antioxidants,” Reimann explains.
Consume daily servings of superfoods such as acai berries and green tea.
Higher levels of protein are also essential for you, particularly after intense exercise. Aim for at least one portion of animal protein every day and add plant-based proteins such as tofu and beans to other meals. Most of your plate should be filled with protein, then carbs/vegies and minimal fats.
Your liver and gallbladder can be weak, and higher intakes of saturated fats can stress them. Get healthy fats from avocado, nuts and seeds instead
Guardians are oval in shape, with big bones. You find it hard to lose weight, and any muscle you do build can often be hidden by fat. The good news is you’re consistent and enjoy routine, so once you adopt healthy habits you’re likely to stick to them. You do, however, tend to put others first and your health needs can easily be sidelined — so the most important health change you can make is to put yourself first.
You have large bones and muscles that make you a natural at weightlifting. Make strength training your main workout, aiming for three to five sessions a week.
You don’t enjoy being hot, so choose a naturally cooling exercise such as swimming, or join an air-conditioned gym.
Push yourself. “Your natural inclination is to conserve energy for later,” Reimann says. “You’ll need to push yourself beyond your comfort zone, though, if
you really want to see results.”
Minimal added sugar is essential for you.
“The Guardian’s shorter, oval-shaped body type is strongly associated with the development of diabetes. Your pancreas is your weakest organ and sugar stresses it,” adds Reimann.
Limit your fruit intake, too, with no more than three pieces a week. Snack on vegies instead.
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You thrive on a heavily plant-based diet, but many Guardians struggle with initial hunger pangs.
“Give it a chance — the feeling will pass, your cravings will diminish, and you’ll start to feel satisfied with less,” Reimann says. Ideally, aim to fill your plate with mostly vegetables, a little protein, some healthy fats and minimal carbs.
Excess kilojoules go straight to your middle section. Eat three small meals spaced evenly throughout the day, and avoid snacks.
Crusaders have naturally athletic-looking bodies, and your high thyroid function means you lose weight easily but may have difficulty building muscle.
You’re very determined, though, so hard work doesn’t faze you. You do well with routine, so setting a structure to your diet and workouts is a good idea.
media_camera Exercise and diet are equally important. Picture: Stocksy
Exercise increases the levels of the ‘happy hormone’ dopamine in your brain, so once you do get into a workout routine you thoroughly enjoy it.
Rhythmic exercise helps you relax and fight stress. Running, swimming, cycling and hiking are the best exercises for you — aim for four to five sessions a week.
Since you’re motivated by success and reward, track your progress so you can see how you’re improving.
You thrive in fresh air, so combining your workout with time spent outside will create an extra health and energy boost.
Find an outdoor pool, or run in the park.
Low acid levels in your digestive system mean your body can have trouble breaking down proteins. Avoid raw fish and, when you eat meat, have it cooked medium-well to well done.
Eat small meals throughout the day.
Try for breakfast at about 7am, a snack at 11am, lunch at 1pm, a snack at 3pm, and dinner at 6pm — this gives your digestive system time to reset overnight.
Fill your plate with easy-to-digest carbs and vegies and fewer protein and fats to avoid overstressing your system.
Avoid alcohol and excess sugar as they tend to make this type feel “less energetic and happy”, Reimann says.
Your genetic make-up is made to survive tough circumstances but this also means your body can store excess kilojoules, making it easier to accumulate fat.
Diplomats find it difficult to lose weight, and to achieve success you need to have a true desire to make a change.
Really look at your motivation for improving your diet and exercise habits. Find your ‘why’ and remind yourself of it if you waver to help you stay focused and disciplined.
Lifting weights comes easily and you can achieve great strength and muscle definition. Strength training should make up at least 75 per cent of your sessions.
You have a high pain threshold, so when you do feel pain you tend to avoid the cause, slowing down your results. Don’t use pain as an excuse to skip your workouts.
Exercise three to five times a week. Regular workouts stimulate the lymph system, which processes fluid in the body. Yours can be sluggish, so regular movement will reduce your risk of fluid retention and painful joints.
Fill your plate with mostly vegetables and stick to moderate intakes of animal proteins and grains.
Your body takes the longest of the types to digest foods, and meat can build up in your digestive system, leading to fermentation and bloating.
Eat three main meals over a 12-hour period. Avoid eating after 10pm to allow a long gap overnight for better digestion.
Avoid processed sugar and limit fruit to two pieces a day.
Emotional and pleasure eating can easily send you off track. Stick to activities and rewards unrelated to food.
media_camera Healthy eating is important when it comes to losing weight.
Naturally lean, you have a fast metabolism, so any weight you gain comes off easily. You have an active mind and often forget to eat, or just grab what’s near.
“Your lean middle has a short digestive tract which can make your digestion sluggish,” Reimann warns.
“Your frame isn’t designed to lift large amounts of weight above your head. Keep weights light and do more repetitions instead,” Reimann says.
As well as weights, choose exercises that engage your mind such as Pilates and yoga. Three to five workouts a week will give you the best results.
You prefer dim lighting, and minimal noise and distractions, so pick a workout space that reflects this.
Plan meals to avoid convenience foods. Eat vegies, grains, moderate fats and lower levels of protein.
Drink a glass of enzyme-rich pineapple juice before your meals to aid digestion.
Healthy fats are important for you.
“You can have a low hormone output so fats will help your natural production of steroid hormones,” Reimann says.
Eat plenty of nuts, seeds, avocado, olive oil and oily fish.
You have a strong and sturdy body and you’re generally energetic. Your body loses weight very slowly, says Reimann, adding to “expect to spend at least three months on a plan before you see results”. The warmer months are the best time to make a change for you since sunlight increases your energy and motivation.
Find an exercise buddy. You love being with others so you’re more likely to succeed this way.
Focus on immediate benefits, such as better sleep and brain function, to stay motivated.
Work out five times a week, mixing weights and cardio equally. Bootcamps or circuit classes provide the intensity and social aspect you need.
Your energy levels can be low in the morning, which can see you turning to too many coffees or sugary snacks. “Choose a breakfast like oats to create sustained energy,” Reimann suggests.
You need a balanced diet that includes a little protein, lots of veg, a few grains and healthy fats.
Spend more time with health-conscious people. “Bad influences will lead you astray, so connect with people who are a positive influence on your goals,” Reimann adds.
* This is a sample of the advice given by the ph360 program. For a personalised diet and lifestyle plan that considers your age, gender, family history and medical circumstances, visit ph360.me
WE ALL have a particular body type which is determined by our genes and the hormones we produce during puberty.
Generally, we fall in to one of three different types: ectomorph, mesomorph and endomorph.
4 People tend to fall in to one of three different body types: ectomorph, mesomorph and endomorph
Ectomorphs usually have small frames and little body fat, mesomorphs have medium frames, develop muscle easily and lose weight easily and endomorphs have large frames and a curvy body shape.
And now top nutritionist Terri-Ann Nunns has revealed that knowing which of these body types you fit under could in fact help you maximise weight loss.
In particular, it will help you know which foods you should be eating or avoiding
Here, Terri-Ann, founder of the Terri Ann 123 Diet Plan, takes The Sun Online through each of three body types and what each category should eat to shed the pounds…
What does an ectomorph look like?
Ectomorphs tend to be naturally lean and have a fast metabolism, according to Terri-Ann.
She said: “Having a body type that’s defined as an ectomorph means that physically your appearance is small, thin and lean.
“You have a very fast metabolism and find it difficult to gain weight because of this.
“Having a fast metabolism means that calories are burnt at a much a quicker rate compared to those with a steady or slow metabolism – meaning you may find it difficult to maintain or gain weight. “Essentially, these are the type of people that seem to be able to eat for England, but never gain weight.”
What should an ectomorph eat?
Ectomorphs should focus on foods high in carbs and proteins.
Terri-Ann says: “If this sounds like you, you really need to ensure that your calorie intake is substantial enough to ensure your body is being fuelled with the energy that it needs.
Protein should be a key part of any ectomorphs diet such as lean meats and eggs
“Eating foods that are high in carbohydrates, such as wholegrain pasta and brown rice, will help to increase your calorie intake but still consist of a healthy balanced diet.
“Protein should also be a key part of any ectomorphs diet such as lean meats and eggs as it will help to build muscle mass, something that this body type typically lacks.
Best exercise for ectomorphs: Muscle building workouts such as weight training and squats that will help to contribute to building muscle mass.
Famous ectomorphs: Keira Knightly and Karlie Kloss.
What does a mesomorph look like?
The best of both worlds, mesomorphs are somewhere in the middle of ectomorphs and endomorphs.
Terri-Ann says: “A mesomorph is someone who has a physical description that would be described as naturally athletic – meaning they have a fairly large bone structure and large muscles.
“If you have this body type, you’ll find it fairly easy to either lose or gain weight – depending on your fitness goals.
“It’s essentially the perfect body type for building and maintain muscle as they are naturally strong and gain muscle and fat much easier than other body types.”
What should a mesomorph eat?
Mesomorphs should eat a diet high in complex carbs such as wholegrains and beans as well as lean protein.
Terri-Ann says: “In terms of your diet if you’re a mesomorph, essentially the basic principle is to follow a healthy balanced diet that is slightly higher in carbohydrates.
For mesomorphs the basic principle is to follow a healthy balanced diet that is slightly higher in carbohydrates
“Your body will respond well when you fuel it with healthy foods and the mesomorph’s high tolerance for carbohydrates and turning them into fuel means you can eat them much more regularly and feel benefits.
“Try to eat a diet high in complex carbs such as wholegrains, beans and vegetables, lean protein such as lentils, white fish and Greek yoghurt and also healthy fats such as avocados and nuts.”
Best exercise for mesomorphs: Weight training and cardio workouts are advised to keep healthy and you’ll find you see results quite quickly.
Famous mesomorphs: Gigi Hadid, Jennifer Lawrence and Irina Shayk.
What does an endomorph look like?
People with the endomorph body type tend to naturally have higher percentages of body fat.
Terri-Ann says: “An endomorph is someone who is typically described as quite ‘stocky’.
“This means they are quite rounded in their appearance, gain fat quite easily and have a slow metabolism, meaning they find it hard to lose weight.
Endomorphs should avoid a diet that is really high in foods that contribute to further to weight gain
“This slow metabolism is often a key factor in weight gain as an endomorph may struggle to keep weight at bay and is the type of person that feels as though they simply look at a slice of cake and gain 10lbs!”
What should an endomorph eat?
Endomorphs should tried to avoid refined carbs like white bread and instead focus on lean protein, fruit and veg.
“It’s wise to avoid a diet that is really high in foods that contribute to further to weight gain including refined carbohydrates, such as white bread and pasta, and foods high in sugar and fat,” Terri-Ann says.
“Instead, opt for a diet that is high in good fats, lean protein and fruit and vegetables.”
Best exercise for endomorphs: Exercise should be focused more on cardio to help speed up your metabolism, but weight training can also help with this – so try to balance your workouts to help turn fat into muscle
Famous endomorphs: Kim Kardashian, Jennifer Lopez and Kate Winslet.
If you’re still unsure of exactly what body type you are, there are online tests you can take – like this one here.
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Despite this, PT and owner of No1 Fitness Harry Thomas has cautioned that weight loss isn’t always necessarily down to body type.
He said: “With weight loss, it’s honestly nothing to do with body types or foods that are eaten. It’s down to energy balance first.”
However, if knowing your body type makes you more cautious about what you put into your body – you’re guaranteed to cut down on calorie intake and reduce body fat.
Rachel McCallan, 23, from Northern Ireland, shows off her weight loss dropping from 15 stone 5lbs to 11 stone to 12lbs