Hourglass figure type limit sweets to dried fruits. Nutrition according to the “Banana” body type

Many women, for the sake of the coveted slimness, exhaust themselves with various diets, fasting days, training. However, often all the sacrifices become in vain and the lost kilograms come back in a short time. And the point is not at all about genetics, but about the fact that all people have different body types. Someone's excess fat deposited in the abdominal area, in others on the thighs and buttocks. Based on this, the same diet can help someone lose weight and be completely useless for others. Once you determine your body type, you can use useful tips and recommendations that will effectively help you get rid of excess weight without harm to health.

What are the body types?

There are five main types female figure:

Apple– women of this body type are distinguished by their curvaceous figure, pronounced belly and plump cheeks. Often, apple-type women have a straight back, ample breasts, and an almost invisible waist. Excess weight appears already in childhood or adolescence. There are problems with blood circulation and a tendency to swelling.
Pear– women of this type of figure have a wasp waist, narrow shoulders, big breasts and rounded hips. Pears are characteristic increased level estrogen in the blood. Excess weight is deposited in the hips and buttocks. Cellulite may appear early.
Hourglass– this type of figure is recognized as the standard female beauty. Representatives of the hourglass figure type have an hourglass figure. perfect proportions chest and hips, thin waist, beautiful curves of the body stand out. Excess weight is distributed evenly throughout the body. The most problematic areas are the arms and stomach.
Rectangle– in women of this type of figure, the difference between the volumes of the waist, hips and chest is no more than 20 cm. The chest is straight and wide, the waist is not pronounced, the hips are angular, and the legs are slender. Excess weight is deposited mainly in the abdomen, thighs and buttocks. early age Cellulite may appear.
Inverted Triangle– representatives of this body type have narrow and flat buttocks, hips, voluminous breasts and broad shoulders. Owners of an inverted triangle, as a rule, have an accelerated metabolism; they are less likely than others to be overweight. However, with poor nutrition, fat deposits can be deposited on the back and sides, which will visually expand the waist and make the figure masculine.

Diet according to the apple body type: the essence

Losing weight according to the apple body type excludes strict diets. The weight lost through strict restrictions can soon come back, which will only lead to a slowdown in metabolism. A diet for an apple body type should be balanced and varied. The main meal should be breakfast. For lunch, it is recommended to eat a moderate portion of food, and for dinner, limit yourself to salad or low-fat dairy products.

When dieting, it is necessary to completely eliminate or reduce to a minimum the consumption of salt, seasonings, and spices, which lead to fluid retention in the body and swelling. It is recommended not to put stress on the kidneys. You can drink no more than 1.5 liters of still water per day between meals. It is advisable to avoid drinking a few hours before bedtime.

Diet foods should not be fatty or fried. Restrictions are imposed on the consumption of fresh baked goods, sweets, and desserts. Carbohydrates (porridge, vegetables, fruits) should be consumed in the first half of the day. The last meal should be no later than 4-5 hours before bedtime.

Permitted and prohibited products

Allowed foods for an apple body type diet:

Lean meat (beef, rabbit, veal);
Lean, skinless poultry (turkey, chicken);
Fish and seafood;
Low-fat dairy and fermented milk products;
Cereals and grains (oats, buckwheat, rice, millet);
Eggs;
Vegetables (especially celery, onions, garlic, carrots, beets);
Fruits (especially citrus fruits);
Sesame;
Lemon juice;
Olive oil.

Prohibited foods for an apple body type diet:

Fatty meat;
Fat bird;
Sausages;
Pasta;
Smoked meats;
Marinades;
Pickles;
Fatty sauces;
Semi-finished products;
Fast food;
Sweets and desserts;
Spices, spices;
Salt;
Coffee and strong tea;
Carbonated drinks;
Alcoholic drinks.

Menu for the week

Diet according to the apple body type – menu for the week (breakfast, lunch, dinner):

Monday:

Oatmeal with apple;
Bouillon. Rice. Boiled chicken fillet;
Greek salad.

Tuesday:

Buckwheat porridge with milk;
Fish soup with pieces of fish. Vegetable stew;
Vinaigrette.

Wednesday:

2 egg omelette. Tomato;
Green borscht. Bean puree. Fish cutlets;
Cottage cheese seasoned with natural yogurt.

Thursday:

Muesli. Orange;
Beetroot soup. Buckwheat porridge with beef meatballs;
Caesar salad".

Friday:

Rice porridge with milk. Kiwi;
Cream of celery soup. Beef cutlets. Stewed green beans;
Salad "Brush".

Saturday:

Scrambled eggs from 2 eggs. Grated carrot salad;
Meatball soup. Lentil puree. Cucumber, tomato;
Brussels sprouts salad.

Sunday:

Millet porridge with raisins and prunes;
Pea soup. Pilaf with seafood. Tomato;
Vegetable stew.

Diet according to the pear body type: what can and cannot be eaten?

A diet for a pear body type should be enriched with proteins and fiber. To get the job started digestive system When dieting for weight loss, it is recommended to drink a glass of water with a few drops in the morning on an empty stomach lemon juice. For a “pear”, a diet based on the principles of separate nutrition is perfect.

Breakfast during the diet should be light and consist of carbohydrates (for example, buckwheat or oatmeal). Lunch should not be heavy and filling. For dinner, you should give preference to protein foods. There should be no break of more than 5 hours between meals during the diet. It is recommended to have your last meal 3 hours before going to bed.

When on a weight loss diet, pears should exclude from their diet:

Fatty meat;
Fried foods;
Spicy dishes;
Sour dishes;
Herbs and spices;
Sweets and desserts;
Ice cream;
Carbonated drinks;
Alcoholic drinks.

Menu for the week

Diet according to the pear body type - menu for the week (breakfast, lunch, dinner):

Monday:

Muesli with dried fruits;
Broth with croutons. Vegetable stew;
Baked turkey fillet.

Tuesday:

Buckwheat porridge with prunes;
Cream of mushroom soup. 2 slices of bran bread. Coleslaw;
Grilled pike perch.

Wednesday:

Millet porridge with raisins;
Rice soup. Grated carrot salad;
Seafood (mussels, shrimp, oysters).

Thursday:

Oatmeal with dried fruits;
Lenten borscht. Vegetable stew;
Fish souffle.

Friday:

Pumpkin porridge with milk;
Celery soup. Bean puree;
Steamed chicken cutlets.

Saturday:

Rice milk porridge;
Okroshka. Cucumber and tomato salad;
Grilled salmon steak.

Sunday:

Barley porridge with dried apricots;
Buckwheat soup. Shopski salad;
Stewed rabbit meat.

Hourglass body type diet

The Hourglass Body Diet is based on the principles proper nutrition. To lose weight and keep your figure in shape, those with an hourglass figure need to eat a balanced diet. The diet menu should include: cereals and cereals, non-starchy vegetables, unsweetened fruits, low-fat dairy products, fish, seafood, lean meat and poultry, as well as seeds.

Breakfast and lunch should be hearty. For dinner, it is recommended to limit yourself to low-fat fermented milk products. The last meal should be no later than 3-4 hours before bedtime. To improve metabolism when dieting, it is recommended to eat at the same time. People with an hourglass figure should drink a glass of water half an hour before meals, which will help reduce appetite and promote weight loss.

A diet for an hourglass figure involves excluding fried, fatty, smoked, pickled foods, as well as desserts and baked goods with lots of cream. Salt should be limited in the diet, and sugar should be replaced with natural honey. It is recommended to arrange a couple of times a month fasting days on vegetables or fruits.

What you can and cannot eat

Diet according to the hourglass figure type - allowed foods:

Fish and seafood;
Lean meat;
Lean poultry;
Eggs;
Low-fat fermented milk products;
Non-starchy vegetables;
Unsweetened fruits;
Cereals and cereals (oats, buckwheat, barley);
Legumes;
Mushrooms;
Seeds (pumpkin, sunflower);
Lemon juice;
Olive, vegetable oil;
Natural honey.

Hourglass body type diet – prohibited foods:

Fatty meat and poultry (pork, lamb, duck, goose);
Bread and bakery products made from wheat flour;
High fat dairy products;
Butter pastries;
Sweets and desserts;
Pasta;
Potato;
Semi-finished products;
Fast food;
Marinades;
Smoked meats and pickles;
Fatty sauces;
Salt;
Sugar;
Carbonated drinks;
Alcoholic drinks.

Menu for the week

Diet according to the hourglass figure type - menu for the week (breakfast, lunch, dinner):

Monday:

Two egg omelette. Tomato;
Stuffed peppers with beef meat;
A glass of kefir with herbs. Seeds.

Tuesday:

Buckwheat porridge. Grated carrot salad;
Okroshka. Boiled chicken fillet. Brussels sprouts salad;
Pumpkin seeds. Low-fat cottage cheese with dill.

Wednesday:

Muesli. Green apple;
Bouillon. Bean puree. Steamed beef cutlets;
A glass of curdled milk. Sunflower seeds.

Thursday:

Oatmeal with dried fruits;
Beetroot soup. Baked pollock with vegetables;
A glass of fermented baked milk. Seeds.

Friday:

Salad "Brush";
Celery soup. Coleslaw;
Vegetable stew.

Saturday:

Millet porridge with 1 tsp. honey Pear;
Seafood soup. 2 pieces rye bread. Cucumber and tomato salad;
A glass of kefir. Seeds.

Sunday:

Scrambled eggs from 2 eggs. Seaweed salad;
Green borscht. Pea puree. Baked turkey fillet;
Low-fat cottage cheese with parsley. Seeds.

According to the rules of the hourglass diet, it is recommended to have fasting days on non-starchy vegetables or unsweetened fruits 2-3 times a month.

Diet for a rectangle body type

Diets for a rectangle body type consist of eating low-calorie foods that are combined with each other. You should eat at the same time, which will help improve the functioning of the gastrointestinal tract. When dieting for a rectangle body type, preference should be given to homemade products, completely eliminating processed foods.

Breakfast should be hearty light dinner and no later than 20:00. This diet will help normalize blood glucose levels and improve performance. endocrine system. Dishes should be boiled, baked or stewed. Frying foods when dieting for weight loss based on a rectangle body type is prohibited.

Half of the daily diet should come from vegetables and fruits. As sources of protein, you should consume: low-fat fermented milk products, hard cheeses, lean poultry and fish. Drinking is recommended green tea, decoctions of herbs and berries. A couple of times a year, for a rectangle body type, it is recommended to spend fasting days, for example, on apples or kefir.

When dieting for a body type, the rectangle is completely excluded:

Butter pastries;
Bakery products made from wheat flour;
Desserts and sweets;
Coffee and products containing caffeine;
Carbonated drinks;
Alcoholic drinks.

Diet according to the inverted triangle body type

A diet for an inverted triangle body type should be enriched with foods containing fiber (vegetables, fruits). Your daily diet should include legumes, low-fat dairy products, fish and seafood. To speed up metabolism and cleanse the body of waste and toxins, you need to drink at least 8 glasses of still water a day.

The inverted triangle diet involves eating at the same time every day. The break between meals should not be more than 4 hours. When preparing dishes, it is necessary to use a minimum of seasonings and spices, and it is advisable to eliminate salt altogether. When dieting for weight loss, it is necessary to reduce the consumption of meat, poultry, sausages, as well as pickles, marinades and smoked meats.

The following are completely excluded from the diet:

Butter pastries;
Sweets and desserts;
Salted nuts (peanuts);
Fatty fermented milk products (cream, sour cream);
Carbonated drinks;
Alcoholic drinks.

Sample menu for the week

Diet according to the inverted triangle body type - menu for the week (breakfast, lunch, dinner):

Monday:

Fruit salad;
Pea soup. Baked bream;
Cottage cheese seasoned with yogurt and raisins.

Tuesday:

Muesli with dried fruits. Kiwi;
Fish soup with pieces of fish. 2 slices of rye bread;
Bean puree. Greek salad.

Wednesday:

Oatmeal with orange;
Cream soup with seafood. Sea kale salad;

Every girl sooner or later becomes dissatisfied with her figure. And, of course, he wants to change it for the better. So, in order to choose the right diet and workout, you first need to know your body type. This way you will be familiar with your weaknesses and you can start fighting them. Today we will tell you how to bring girls whose body type is often called “hourglass” to an ideal figure.

Women with the "" body type have always been considered the standard of femininity and beauty. Celebrities such as Marilyn Monroe and Monica Bellucci are typical representatives of the hourglass. And, you must agree, men have always gone crazy about these women.

But even this ideal type may develop figure flaws due to extra pounds. Therefore, the “watch” also constantly needs to adhere to the principles of proper nutrition and engage in physical activity. This will give you not only a beautiful and fit figure, but also health. So what kind of load is suitable for our body type? Let's find out about this below.

How do you know if you are an hourglass?

You may be slim or not, with long legs or not, with large or small breasts, but All women of this body type have several common characteristics:

The waist volume is less than the hips and chest volume (by about a third);
Each kilogram gained is distributed evenly throughout the body;
The waist at any weight will be narrower than the hips;
Legs and arms are proportional to the body.

It is difficult to identify the main problem areas, because with an ideal ratio of weight and height, everything will be ideal, but with excess or insufficient weight, all parts of the body will suffer, including the arms (their volume grows along with the volume of the hips). The clock has one problem: Only feminine and classic clothes suit them; in men's clothes or clothes with a loose or even baggy cut, advantages immediately turn into disadvantages.

How to lose weight? Let's start with nutrition

It is worth noting that women with any type of figure are prone to. Exceptions include genetic predisposition or hormonal imbalances. Therefore, so that you don’t have to subsequently lose weight through fasting and exhausting diets, just stick to the principles of proper nutrition on a regular basis, count the calories you eat per day, and also do simple but regular exercise.

Below is an approximate one for a week, following which a woman will be able to lose excess weight.

So, to start losing weight, you need to start consuming no more than 1,500 calories per day. It is impossible to say with certainty how much you will lose in a month of such a diet, because everyone’s lifestyle is different, and therefore their calorie consumption is different. But one condition is the same for everyone: we spend more than we consume.

Eliminate carbonated drinks and animal fats from your diet, and limit your intake of starchy vegetables such as potatoes, carrots, cabbage and corn.

Before starting this diet, it is a good idea to prepare your body. To do this you will need to clean it.

After each dish its calorie content will be indicated.

Day one

150 ml fruit drink (natural without sugar) – 80;
100 g of wheat porridge (you can add apricot pieces for sweetness) – 85;
125 gr curd mass with dried apricots – 170;
200 ml tea (preferably with ginger) – 17;

100 g banana – 130;
220 milk whipped with fruit – 80;

300 grams of vegetable puree soup – 47;
250 grams of stewed meat (not pork or lamb) with vegetables – 145;
120 gr squash caviar – 51;
200 ml herbal tincture – 84;

100 grams of dried fruits – 105;
200 ml ginger tea – 16;

200 grams of zucchini baked with chicken – 230;
150 grams of vegetables and leafy greens – 24;
200 ml tea with honey – 49;

One hour before bedtime (if you really want to eat) 200 ml of low-fat kefir - 70.

Calorie content per day: 1383 kcal.

Second day

150 ml vegetable juice (unsalted) – 27;
200 gr brown rice with shrimp (100 grams of rice and 100 grams of shrimp) – 245;
100 gr yellow tomatoes – 20;
200 ml coffee with milk foam – 24;

2 avocados – 75;
125 g low-fat milk – 85;

250 grams of soup with champignons (without adding oil and broth) – 55;
150 gr boiled eggs with turkey fillet – 300;
100 g vinaigrette – 165;
200 ml compote (unsweetened) – 70;

1 orange – 125;
125 grams of curdled milk (from 0.5% to 1.5%) – 95;

100 low-fat cottage cheese – 110;
200 grams of vegetable salad dressed with yogurt – 50;
200 ml herbal tea – 16;

Before bedtime, 200 ml of yogurt – 80;

Calorie content per day: 1542 kcal.

Third day

150 ml fruit drink – 150;
200 grams of pancakes with vegetables – 220;
30 grams of sauce for pancakes (medium fat yogurt, dried apricots, cinnamon) – 31;
100 grams of muesli and 50 grams of banana – 155;
200 ml fruit tea – 16;

2 peaches – 45;
200 ml tea with honey – 49;

250 grams of fish soup – 95;
100 beef stew – 130;
100 grams of vegetables with herbs – 25;
200 ml of herbal decoction – 52;

75 dried fruits – 80;
200 ml green tea – 17;

200 grams of bell pepper with meat (baked) – 232;
200 grams of carrot salad with garlic and homemade mayonnaise – 52;
200 ml tea with milk without sugar – 26;

One hour before bedtime, 200 ml of low-fat fruit drink – 80.

Calorie content per day: 1455 kcal.

Fourth day

150 ml of berry broth – 80;
70 gr boiled eggs – 70;
150 grams of buckwheat porridge – 200;
100 grams of vegetables with herbs – 35;
200 ml milk chocolate – 65;

1 finely chopped pear with the addition of dried grapes – 80;
150 gr fruit jelly – 120;

100 grams of stewed chicken with vegetables – 105;
250 pearl barley porridge – 200;
150 grams of baked zucchini – 55;
200 ml dried fruit compote – 70;

1 grapefruit – 70;
200 ml fresh vegetable juice – 50;

100 grams of boiled shrimp – 130;
150 grams of baked potatoes with vegetables – 75;
100 grams of cucumbers with herbs – 15;
200 ml chicory – 10;

Calorie content per day: 1440 calories.

Fifth day

150 ml vegetable juice – 80;
150 grams of oatmeal in water with dried fruits – 190;
100 grams of low-fat yogurt – 110;
100 grams of fruit salad dressed with yogurt – 55;
200 ml coffee without sugar – 16;

1 grapefruit – 75;
125 g low-fat cottage cheese – 85;

250 grams of soup with vegetables without broth – 105;
100 grams of stewed lean meat with vegetables – 150;
50 gr boiled beans – 55;
200 ml berry compote – 110;

75 grams of dried apricots – 125;
200 ml tea with milk – 20;

100 g stew chicken fillet with champignons – 205;
150 grams of Peking salad, seasoned with lemon juice – 55;
200 ml tea with milk – 20;

Calorie content per day: 1456 calories.

Sixth day

150 ml berry juice – 75;
150 grams of pilaf with vegetables – 220;
100 grams of 1% yogurt with berries – 130;
200 ml hot chocolate – 65;

100 grams of dried melon – 64;
200 ml of milk whipped with ice cream – 75;

250 grams of sauerkraut borscht – 50;
200 grams of stuffed tomatoes – 228;
150 g classic " Greek salad" – 135;
200 ml fruit compote – 75;

1 peach – 65;
125 grams of low-fat yogurt – 85;

100 grams of boiled red fish – 130;
150 grams of vegetable mix with olive oil – 45;
200 ml herbal tea without sugar – 16;

Calorie content per day: 1458 calories.

Seventh day

150 grams of oatmeal on water – 50;
150 grams of low-fat curd mass with pieces of fruit – 132;
200 ml fruit tea – 15;

1 banana – 65;
125 g of curd mass – 175;

250 grams of fish soup – 90;
150 g boiled eggs – 130;
100 grams of cucumbers – 25;
200 ml fruit drink – 45;

75 grams of nuts and zucchini mix – 250;
200 ml green tea – 16;

100 grams of turkey breast stewed with vegetables – 220;
200 ml tea with milk – 25;

Calorie content per day: 1228 calories.

Exercises and workouts

Every girl understands that to lose weight and get her body in order, diet alone will not be enough. Here you need to use heavy artillery - G The main thing in the process of losing weight is to burn more calories than you consume. So, if you eat too much 1500 calories per day, then they should at least burn 1600-1700 calories. Then the diet will be truly effective.

So what should you choose " "? What kind of exercise do they need? Let us remind you that best way losing calories is running, jumping, aerobic exercise.

It is worth noting one more point: since this weight is distributed evenly throughout the body, it is necessary to work out all muscle groups. But the most problematic areas include the arms, inner and outer thighs, and lower abdomen. Circuit training is ideal for this.

Here is an example of one of the possible circuit training

Squats with jumps;
Bending/extension of the arms while lying down (in other words, this is a push-up);
Deep squats with legs wide apart with weights in hands. (no more than three kilograms);
Plank (both straight and side);
Pull-ups;
Scissors (both vertical and horizontal ones will be useful);
You need to finish your workout with stretching exercises. (This way you will protect yourself from the appearance of obvious muscles and a male figure.)

The loads must increase with each week, otherwise within a month your body will begin to perceive the exercises as a normal rhythm of life and will stop responding to them.

Among the main features of such a figure are the following:

full shoulders and chest that visually enlarge top part bodies;
no emphasis on the waist;
the silhouette of the figure has a rounded shape;

Firstly, constant monitoring of your weight is required. To do this, you need to significantly reduce the amount of carbohydrates consumed.

Secondly, it will be useful to increase the amount of fiber in your diet. This will not only have a positive effect on your figure, but will also help the functioning of the heart and intestines.

Those with this type of figure will probably be pleased to know that it is easier to remove fat from the waist than from the hips. This is the so-called visceral fat. Diseases such as diabetes and heart disease are associated with its excess in the body. These women usually have elevated levels of cortisol, the stress hormone.

Diet and exercise will help with this. You will need at least 3 cardio workouts of 40 minutes each during the week. Stretching and yoga classes will also be useful.

When following a diet, it is important to focus on foods that contain so-called “slow” carbohydrates. These include buckwheat and millet. You can’t do without lean meats.

All “fast” carbohydrates should be prohibited for those with an “apple” figure. This is white bread white rice, potatoes, sweet drinks and some fruits (melons, bananas, grapes).

So, for a representative of the “apple” type, the diet is called anti-flour.

Typical representative this type from famous women- Angiolina Jolie

2. Diet for a “Pear” figure.

For this type of figure it can be noted following features:

heavy buttocks and wide hips, rounded knees and calves;
the waist is noticeably expressed;
shoulders and chest are noticeably narrower than hips;
if excess weight is gained, it is deposited on the hips and buttocks;
waist-to-hip ratio less than 0.8.

There is one peculiarity here - fat located in the hips and buttocks is the last to be consumed. On the one hand, this is “healthier” fat than belly fat. The nose on the other side is much more difficult to deal with. This is the so-called subcutaneous fat, which is located just under the skin. This type of fat is directly related to the speed of blood flow.

If you draw up a general diet plan for this type of figure, then an increase in “slow” carbohydrates and proteins is required. But the most important thing for defeating fat “below” is a significant reduction in fat intake. And primarily of animal origin. So point No. 1 in the diet for pear-type women is an exception to the diet:

fatty meat;
animal fats such as methane and cream;
refined vegetable oil.

But you can’t live without fats completely. Therefore, you need to add healthy fats, including healthy Omega 6. And this is, first of all, unrefined olive oil first spin. The real difficulty for these women is that the consumption of unrefined olive oil should be kept to a minimum - 1-1.5 teaspoons per day. And it’s better to alternate olive oil with other healthy ones. female body oils (linseed, pumpkin, sesame)

Allowed foods for this body type:

vegetables high in fiber (zucchini, pumpkin, broccoli);
fermented milk products;
lean meat;
unsweetened berries and fruits (gooseberries, cherries, plums and green apples).

Any “fast” carbohydrates should be avoided. These can include sweet drinks, desserts and fruits high in sugar. It should also be prohibited butter and nuts.

So for this type - a low-fat diet!

Among physical activities, it is better to give preference to an exercise bike and running.

A typical representative of this type of famous women is Jennifer Lopez

3. Diet for an hourglass figure.

Among the main features of this body type are the following:

the volume of the chest and hips is the same;
excess weight is deposited evenly - in the upper and part of the body;
there is a pronounced waist.

The best way is to prevent weight loss. Healthy eating habits and optimal physical activity will help with this. You can take up dancing, yoga or aerobics classes.

A typical representative of this type of famous women is Catherine Zeta Jones

4. Diet for a “Rectangle” figure.

This is the woman-boy body type:

narrow shoulders;
narrow hips;
not large breasts;
protruding ribs.

If these women gain weight, fat accumulates on the stomach and thighs.

What should you not eat to avoid gaining weight? Avoid: coffee and sugar (the worst foods). As a routine, it is not recommended to eat after 8 pm.

Sugar in all forms should be prohibited.

As a sports program - light exercises, no strength training (Pilates, aerobics, swimming and dancing) is effective.

A typical representative of this type of famous women is Milla Jovovich

History of changes in female figures

It turns out that a woman’s figure type depends not only on her natural data, but also on historical era in which she lives. Over the past 60 years, the average female body type has changed significantly. so what happened to us.

In the middle of the last (20th) century, the main body type was the “hourglass”.

According to researchers from the UK National Institute, the average female body type in 2009 is “rectangle”.

How women have changed:

became 35 cm taller
became tighter by 1 dress size
hips became 3 cm smaller
became more “loose”
leg size increased

Researchers explain these changes by changes in diet. In the 50s and 60s, the average amount of calories was the same - approximately 3000 calories per day. But the ratio of fats and carbohydrates has changed significantly.

In the 20th century, women:

ate 8% less fat than we eat;
drank significantly less alcohol (apparently due to increased beer consumption);
ate 2 times less potatoes and 3 times less bakery products;
spent 1000 calories a day on homework as opposed to the 550 calories it spends modern woman;
walked and biked;
The amount of hormones consumed has increased significantly due to the presence of hormones in beer, fast foods and the use of hormonal birth control pills.

An hourglass figure is the ultimate dream for many women. But even this requires compliance with nutritional standards and physical activity. Otherwise, the feminine silhouette very quickly loses its ideal outline.

Sport

The task of physical activity in the life of a woman with an hourglass figure is to maintain shape and maintain an ideal silhouette. Therefore, be very zealous in gym It’s not necessary, it’s enough to give preference to general strengthening sports. When losing weight you should do:

dancing;
jumping rope;
swimming;
aerobics;
running;
yoga;
Pilates.

So perfect figure It also has its weaknesses:

hips;
triceps;
lower abdomen

These areas should be given the most attention during training.

You can do the following exercises for an hourglass figure:

Reverse triceps push-ups. When performing this exercise, you need to keep your hands behind your back and your legs in front of you. Push-ups can be performed from the floor or from any other surface located above (chair, sofa, etc.). To achieve the effect, you need to do at least three approaches of 15 times.
Squats with wide legs. It is necessary to do at least 3 sets of 20 times.
Classic push-ups. You can keep your legs bent, while your back is straight. At least 2 sets of 10 times.
Swing your legs while lying on your side. The legs should be straight when performing the exercise. 2 sets of 30 reps.
"Scissors". Overlap the legs in a horizontal plane while lying on your back. You need to do at least 2 sets of 30 times.
Plank. The exercise can be performed with outstretched or bent arms for at least half a minute.
Twisting. This exercise will strengthen your abdominal muscles and will further help you perform planks. You need to do at least 3 sets of 20 times.
Lunges. This exercise will help strengthen your legs. The main thing is to perform it without weights as many times as possible.
Entering the bench. You can do this with dumbbells as many times as you can.

In the gym, it is better to give preference to exercise on an exercise bike at low speed, a treadmill without an incline and elliptical trainer without resistance.

jogging;
roller skating;
race walking;
exercises with load on the calf muscles;
climbing mountains;
rowing;
cycling aerobics;
a jump rope and a hoop with weights;
running up the stairs;
kickboxing;
power aerobics.

Since the hourglass figure is more susceptible to sudden weight gain than others, you need to pay attention to sports at least 4 times a week.

Diet

Another feature of the hourglass is that it allows you to lose weight very quickly. Proper nutrition in as soon as possible gives positive results on the scale. Here are the basic rules of nutrition while losing weight:

you should eat more plant foods, low-fat protein foods and try to give up flour, salty, fried and sweet foods;
meals should be five times a day and consist of small portions;
During the diet you need to give up alcohol and snacks;
Fast carbohydrates should be excluded from the diet;
the norm of energy consumption per day is 1500 kcal;
It is imperative to monitor the body’s water balance and consume at least 2 liters of boiled or still mineral water per day.

Several times a month you can allow yourself some “harmful” foods. But it is better to use them in the first half of the day.

Approximate daily diet

To understand dietary changes, it's worth looking at approximate diet Women with an hourglass figure when losing weight.

Breakfast. For the first meal, you can opt for oatmeal with the addition of a few tablespoons of cottage cheese (from 0 to 2.5% fat), fruits or berries. You can also treat yourself to unsweetened coffee or tea with milk.
Lunch. Sandwich made from grain bread with cheese (fat content up to 20%), cucumber and green salad, unsweetened tea.
Dinner. Stewed vegetables with fish or meat.
Afternoon snack. baked apple or a piece of low-fat cheese, your favorite unsweetened drink.
Dinner. An omelet made of two whites and an egg with vegetables or seafood. No oil is used to prepare it.

The basis of the diet for an hourglass figure should be:

lean meat and poultry fillet;
fermented milk products with a reduced fat content;
fish and seafood;
boiled chicken eggs;
fruits, vegetables, herbs.

When losing weight, you will definitely have to exclude from your diet:

fatty meat;
sweets;
smoked and canned products;
avocado;
seeds and nuts;
flour products.

Fasting day

Regular diets help you both lose weight and have an hourglass figure and go into a plateau (stopping changes in weight and parameters for a long time). Therefore, fasting days help get the weight loss process off the ground. Depending on taste preferences they can be kefir, apple, vegetable, meat or buckwheat. On such days, it is recommended to drink green or herbal teas.

Contraindications

Women with an hourglass figure can always lose weight with proper nutrition. But strict diets have their contraindications:

Pregnancy and lactation period.
Acute or aggravated chronic form of diseases;
Rehabilitation period after injuries and operations.

Beauty treatments

Exercise and nutrition for an hourglass figure can be supplemented with some salon treatments. Thermotherapy and hydromassage will help you relax and warm up your body. The main condition for their use is the absence of contraindications.

Improve blood circulation and restore turgor skin Wraps and baths will help. These treatments deeply cleanse and nourish the skin, making it firmer. In addition, toxins are removed from a woman’s body through sweat and harmful substances, accumulated in the body.

What are the results?

Now it’s clear how women with an hourglass figure can lose weight. But how soon can you expect the desired results? Owners of this silhouette should not complain about the long process of weight loss.

With moderate physical activity and a short diet you can lose about 500 grams per week.

Stricter dietary restrictions can lead to rapid weight loss of 3-6 kilograms.

But it is important to remember that with the gradual loss of extra pounds, it is fat that is broken down. And if the process proceeds quickly, then extra pounds include and necessary for the body substances.

It is important to remember that:

Prolonged fasting helps not only to lose weight, but also to gain extra pounds much faster later.
With an aggressive form of weight loss, you can do 1-2 fasting days per week.
Not a single day should pass in passive mode. Physical activity could be just a simple walk, general cleaning or even dancing to your favorite music at home.

And, of course, we should not forget that too strict diets and workouts can harm the feminine silhouette of an hourglass figure. Therefore, you need to approach the issue of losing weight with all responsibility.

An hourglass figure can gain and lose weight very easily. Classic exercises and proper nutrition will help you monitor your parameters.

The article was checked and approved by Yulia Igorevna Mosalova, a specialist in adaptive physical culture- cm.