Pear figure before and after the gym. Women's forms: workouts and tips for owners of a pear figure

The female figure is of several types. When gaining weight, fat layers are distributed differently on the body in each individual case: for someone, the excess is more deposited on chest, in others - on the forearms.

The pear-shaped type is characterized by narrow shoulders and rather rounded buttocks, thighs and calves. It is the lower part of the body that is difficult to adjust, but this does not mean that it is impossible to balance the figure.

The problem can only be solved with an integrated approach. To coordinate all actions, it is recommended to draw up a weight loss program. If you have any difficulties in finding information, it is better to contact specialists who will give a competent answer to the questions posed.

For example, a nutritionist will help develop a nutrition system that takes into account the state of health and the characteristics of the body. includes many restrictions. A fitness trainer will make a selection of exercises with a load on the femoral and calf muscles, determine the intensity of the exercises. Do not do without cosmetic procedures.

Before you start working on yourself, you need to aim at the result and tune in to a long process. difficult task You won't be able to solve it in a few days, so be patient.

How to lose weight in the hips and legs: exercises for the lower body

There are many exercises that can help you lose weight in your lower body.

Squats

Their daily implementation effectively accelerates the breakdown of the fat layer, reduces. To make the volumes go faster, you need to do at least 100 times with breaks. Start with 15 reps with 4-5 sets, gradually increasing the load up to 20-25 reps.

Important! Many squats are contraindicated in diseases of the knee and ankle joints, so consult your doctor first.

• Standing on the floor, spread your legs slightly more than shoulder width apart, point your toes in different directions. Slowly sit down, dropping to the level of your knees, stay in this position (10 seconds) and also slowly straighten up. Perform 15 times with three approaches.
• Squats on toes give an increased load on the muscles of the legs. Place your feet shoulder-width apart, pushing your knees forward to maintain balance.

It is useful to combine simple squats with torso tilts to the sides.

Lunges

A good result is given by exercises based on lunges. There are many variations, which allows you to diversify your workouts, gradually increasing the load. The following exercises are suitable for a weight loss program:

• deep lunges forward with alternating change of legs (when lowering, the femoral part should be parallel to the floor);
• rhythmic steps left and right;
• lunges from the “plank” body position with hands on the floor.

You can enhance the effect of training by lunging forward, but the back leg should not be placed on the floor, but on the bench. Dumbbells in the hands will increase the load. Perform 10-15 times on each leg with three repetitions.

Lying pelvic lift

The so-called glute bridge activates the muscles of the priests, thighs and calves. Classic way involves lifting the body with support on the soles of the feet from a lying position on the floor. At the same time, the arms provide additional support, being placed along the body. From the shoulders to the knee bend should be a straight line. Perform 10 times with three approaches.

Valuable advice! You can increase the effectiveness of the exercise by placing your feet not on the floor, but on a bench.

For variety and additional load, the exercise is performed in the following variations:

• lifting with pancake weight;
• bridge on one supporting leg;
• barbell lift.

Mahi legs

This exercise forward and to the side perfectly copes with fat deposits in the legs, especially in the “riding breeches” zone. It is not necessary to reach a high point when lifting, it is important not to bend your knees during the exercise. For one workout, it is enough to do 20 on each leg with 3-4 repetitions.

Bench press

This is one of the basic exercises that is included in all exercise programs aimed at reducing the fat layer of the femoral and calf parts of the legs. Performed on a trainer. During the training, all the muscles of the legs and buttocks are worked out.

The movable mechanism of the platform regulates the degree of load, which makes it possible to choose the best option for beginners. Breathing technique: inhale air when lowering the legs, exhale when lifting.

To adjust the volume of the legs in the hips and calves, it is recommended to repeat the exercise 10-15 times in three sets.

Flexion and extension of the legs in the simulator

When performing the exercise, the load is distributed to the back of the thigh (biceps) and partially the calf muscles. After regular training, the femoral muscles are stretched, which is required to adjust the shape of the pear variety. Do leg bends 15-20 times with 3 approaches. Breathing technique: when lifting the roller - exhale, when lowering - inhale.

Cadvice! When developing a training program, it is recommended to put leg curls at the end of the complex.

After the basic elements aimed at building up muscle mass, you need to make forming ones, which include the bends of the legs.

See how to straighten your legs in the simulator.

Entrances to an elevated support

Exercise gives a load not only on the quadriceps, but also on the gluteal muscles. In the hall, step platforms or a special simulator are used. At home, an ordinary stool is used as a support. The essence of the element is to alternately rise to a hill with each foot, moving the center of gravity to the heel located on the platform. Breathing technique: a step to a hill is accompanied by an exhalation, while lowering to the floor - a breath.

The number of repetitions for each leg is 15 times with 3 sets.

We train the top to harmonize the figure

To improve the quality and effectiveness of training for women with a pear-shaped figure, you need to use in the weight loss program not only a selection of exercises for the lower body, but also for the shoulder girdle.

Press from behind the head

Press technique:

• In a standing position, stand between the uprights.
• Grab the bar with your hands so that your elbows are in starting position and when lifting under the bar.
• Raise the bar, fixing the top point for a few seconds.

Exercise should be done 10-15 times with 3 approaches. You should not use weights, an empty bar is enough. When training at home, the barbell is replaced with dumbbells. The recommended inventory weight is from 2 to 6 kg in each hand (selected depending on the level physical training). To complicate and diversify activities, you can do bench presses from the standing position and sitting on the floor.

french press

Exercise is used to pump the triceps muscle of the shoulder (triceps). The bottom line is to bend the arms raised up behind the head (when standing) or perpendicular to the body (if performed lying on a bench). Dumbbells or barbells are suitable as weights.

• Lie down on a bench and grab a curved EZ bar.
• Holding the inventory at the break point, stretch your arms up, placing them perpendicular to the body.
• Slowly start lowering the bar while inhaling, bending your elbows.
• As you exhale, return the projectile to its original position.

The number of repetitions is 10-15 times with 3 sets.

Advice! You can diversify the workout by changing the position of the hands (wide or narrowly spaced) or by lowering the barbell lower (behind the head).

Raising dumbbells for biceps

Exercise is done standing or sitting, with each hand in turn or with two at once. The load is distributed on the biceps and muscles of the forearms. Weight is applied free, but to balance the pear-shaped figure, you do not need to use a large one. You can do dumbbells 2-5 kg.

How to do:

• Take dumbbells in your hands, tightly clasping them with brushes, bend your elbows slightly.
• Raise the dumbbell as you exhale, reaching the line of the shoulder (upper point). Fix the pose for 2 seconds.
• Slowly return to the starting position, filling the lungs with air.

Repeat 10-15 times with 3 sets.

Breeding hands in the simulator

The exercise is one of the popular elements in women's fitness, the load is aimed at working out the rear bundle of deltas. It is performed on a special simulator, it has the name "reverse butterfly". Before training, you need to adjust the peck-deck machine so that the distance between the handles matches the width of the shoulders. The selected weight is set on the block system.

Attention! To correct the upper body with a pear-shaped physique, there is no need to use heavy weights, because the muscles need pumping, not building.

Performance:

• Press your back against the back of the seat.
• Hands to take a free grip on the handles.
• Holding the breath, spread the handles as far as possible, fixing the position for 2 seconds.
• As you exhale, slowly return to the starting position.

Do 15-20 times with 2-3 sets.

At home, such training can be replaced by the work of hands with elastic bands.

How to exercise to lose weight

The main secrets of successful training are: good mood, proper breathing and movement technique. The weight loss program is developed for each individual, but there are general requirements for conducting classes.

• The pace for performing the exercises is selected average. Beginners can do elements in a weak rhythm, gradually increasing the speed. Speed ​​of movement is not important here, technique is preferred.
• The number of repetitions is often determined 15-20 times. But a person with a low level of physical fitness will not be able to withstand the load, so it’s worth starting with 10 repetitions.
• In order for the muscles to be worked out sufficiently, you need to do 3-4 approaches. At first, 2 repetitions will be enough for people far from sports.
• Between exercises, you should give the body a break (30 seconds).
• Strength, aerobic and cardio load is performed under one obligatory condition - correct breathing. Then the training will be good.

Metabolism is stimulated by 30-40 minute cardio sessions that are performed after a set of muscle exercises. People with a low level of physical fitness should start with 15-20 minutes, gradually increasing the load.

Cardio loading as an important condition for success

Jogging, aerobics, exercise on a stationary bike or an orbit track, the duration of which is at least 30 minutes, stimulate metabolic processes, have a beneficial effect on the cardiovascular system, increase endurance, fill with energy.

No wonder this method is considered the most effective for weight loss. Important components of a successful workout are a moderate rhythm and proper breathing technique.

Remember! To achieve the maximum effect when losing weight, it is important to combine strength and cardio exercises.

You can run after the main complex, as well as on days when there is no training - for example, in the park in the morning or in the evening after work.

Useful video

The figure should be slim and harmonious, and the image stylish. Take note of the tips for choosing clothes for a pear-shaped figure.

Conclusion

Do healthy lifestyle life with your habit, and entrust the development of a training program to an experienced trainer. Following simple tips will help not only lose weight, but also give a pear-shaped figure smooth feminine lines without a bright dissonance with the upper body.

How to determine the type of figure "Pear"?

If you have narrow shoulders and wide hips, then most likely your figure belongs to this type. The problem areas of the pear figure are the sides, hips and buttocks. This is where stubborn fat is usually deposited.

People with a pear figure do not want to lose or gain weight. When you lose weight, fat is only burned in the upper body, which can lead to various diseases: heart failure, arthritis, diabetes and cancer.

It is very difficult to force the lower body to lose fat, since the blood flow in the thighs and buttocks is less active than in the abdomen. And if you start to lose weight, another problem appears - cellulite on the hips, buttocks and legs. The accumulation of fat cells in certain parts of the body interferes with blood circulation. When blood is not supplied to fat cells, fat stagnates and accumulates.

Diet for pear body type

In order to reset excess weight people with a pear body type need to include complex carbohydrates in their diet: cereals, lentils, peas and proteins: poultry, seafood, as well as fruits and vegetables. Less high-calorie meals and foods rich in starch (for example, potatoes, rice). Don't go to extremes by consuming only low-fat foods: many low-fat foods are very nutritious due to their high content of proteins or carbohydrates. Replace juices from the package with live fruit. With such a diet, the result will not keep you waiting.

Exercise will help improve your figure

List of products for a pear body type diet

In order to lose weight, you need to consume 1,500 calories per day: 750 from carbohydrates, 375 from fats, 375 from proteins.

Healthy foods: low-fat cottage cheese, low-fat fish, seafood, wholemeal bread, dark rice, lettuce, greens. Tomato will help to increase the elasticity of the skin in the thigh area. Tomatoes contain biologically active substances that promote skin regeneration. Tomato juice improves metabolism in the body, so it is effective in losing weight.

Your approximate diet

Breakfast: 200 grams oatmeal, 1 medium banana or apple, 1 cup orange juice

2 breakfast: Cereal bread and a slice of low-fat cheese

Dinner: Sandwich: 2 thin slices of bran bread, 1 tsp. light mayonnaise, 2 thin slices of boiled meat, 1 slice of fat-free cheese, onion, lettuce, tomato, carrot, celery. 100 grams of grapes.

Snack: 1 fat-free yogurt. 1 small apple.

Dinner:

Option 1. A small piece of chicken fillet served with boiled black beans, tomato salad. 1 cup steamed green peas.

Option 2. 1 cup green salad and 2 tablespoons shredded cheese dressed with a low-fat dressing, 1 slice whole wheat bread

Dessert: 1 piece sugar free chocolate pudding

How to determine your "fat" body type?

Divide your waist circumference by your hip circumference. If the resulting number lies in the interval: 1-0.75, you are an “apple”; 0.75-0.65, you are an hourglass; less than 0.65, you are a pear.

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Pear body type. According to other classifications it can be called: type A, pyramid.

This type of figure is distinguished by the presence of narrower shoulders with wide hips. The pear-shaped body shape is considered one of the most feminine, not counting the hourglass, but this does not make it any easier for the representatives of the “pear”.

What does a pear shape look like?

External impression: narrow shoulders, slightly wider pelvis; the impression of a "heavy" lower body - full legs and buttocks.

The main signs of a pear shape

The most obvious sign of a pear shape- This is a wider / voluminous / fuller lower body (thighs, buttocks, legs) compared to the upper body.

If you look only at the upper part of the body and mentally draw a proportional lower one, then the expected bottom will be thinner than the real one.

Girls with this type of figure usually do not have a magnificent bust, the entire upper body is fragile, and the lower one is heavy. "Pear" is characterized by full legs and voluminous hips. The undoubted advantage of the figure is usually a thin waist and slim stomach ik.

When gaining weight, women with this type of figure usually gain weight in the legs and hips, while the face and waist remain thin, and the breasts also do not increase in size.

Two subtypes of the pear-shaped figure can be distinguished: the first is distinguished by the presence of volumes in the riding breeches and flat buttocks, and the second, on the contrary, by large buttocks and the back of the thigh.

Frequent signs(there may be several of them or none): thick legs, small chest, flat stomach, sloping shoulders, short legs, small foot size. Pears are different, thin with thick legs ...

Pear body type. How to get fat

Tendency to deposition of fat below the waist (the upper body may even appear thin, the face rarely grows fat); low metabolic rate (if you do not specifically follow the diet, weight quickly arrives).

Fat pears usually have to buy different sizes of clothes for the top and bottom (the bottom is several sizes larger than the top). Thin pears often have a completely flat stomach in combination with a pronounced booty.

Often they have “pillar” legs, that is, the thighs and calves are rather thick with thin arms. There are pears with slender calves, breasts of incomplete 2-3 sizes and a little fat below the waist.

To balance the “heavy” bottom, it is advisable for the pear to pump up the arms and muscles of the back, this is much more beautiful and effective than a false chest.

The Pear woman is distinguished by her energy dynamics: her energy is weakest in the morning and strongest in the evening.

She does not really like to exercise hard, but she is ready to perform exercises that promote weight loss and give the figure harmony: yoga, recreational swimming, body flex, etc.

If a woman with a pear-shaped figure works while sitting, does not exercise and is happy with life, then her metabolic processes slow down. However, with an emotional outburst - falling in love, an unusual acceleration of the working rhythm or an unpleasant situation at work - her metabolic processes can accelerate so much that she will lose three or four kilograms in just a week.

Great physical activity, walking, swimming, charging contribute to the intensification of metabolic processes.

Pears are best at losing weight and feel fresh and energetic (and thus more willing to adhere to a strict regimen) provided that they follow their natural metabolic rhythm and food preferences.

Diet for owners of a pear figure

Sluggish in the morning, Pears are content with a nominal breakfast (maximum of some fruit), the main meal of the day is arranged for lunch, and again they eat little at dinner.

This type does not have a clear, conspicuous fullness, but a massive bottom creates the illusion of clumsiness, ears and riding breeches - all this gives a lot of trouble to their owners.

With such a figure, one should not starve and sit on a strict diet, since in this case the weight leaves the upper body, leaving behind vascular heart diseases.

The "pears" need a special trip. It is necessary to minimize the consumption of starchy foods - rice, potatoes.

Ideal for this type separate meals, light breakfasts.

A glass can be a good boost for metabolism cold water in the morning on an empty stomach, and tomatoes and tomato juice perfectly stimulate this process.

"Pears" need to include complex carbohydrates in the diet - lentils, peas, cereals, seafood, fruits and vegetables.

Sample menu for a pear-shaped figure

Morning should start with one glass of cold water on an empty stomach.

Next on breakfast: a small portion of oatmeal or lentil porridge, an apple and grapes, a glass of citrus juice or any other to taste, nuts. But it is better to refuse your favorite morning coffee, as it increases the production of estrogen, which Pears already have in abundance.

Dinner meat or vegetable soup, boiled beef, vegetables, bread necessarily from wholemeal flour.

On the dinner a glass of low-fat yogurt, chicken meat, beans.

On the snacks crispbread with low-fat cheese, chocolate puddings, yogurt with pieces of fruit, apple, herbal teas.

The choice of "Pears" is a diet with a balanced amount of carbohydrates and proteins, low in fat.

When testing your body and body, do not forget that pear-shaped women have long been considered the standard of femininity, health and fertility. Don't fall for distorted stereotypes perfect body, just be loved - this is an ideal and universal remedy for beauty and inner harmony.

Pear physical activity

Even without being born athletes and without feeling the need for exercise to keep in shape and good mood (unlike Rectangles and Triangles), Pears should not forget that physical education will help any woman lose weight and feel better.

For example, a half-hour brisk walk burns up to 180 calories; further, metabolic processes are accelerated for several more hours, and calories continue to be burned intensively. Exercise increases muscle tone, body flexibility and strength.

A daily walk of 30 minutes will prolong life by 7 years!

Physical exercises also perform an undeniable function of improving the general condition. If a Pear woman performs exercises that correspond to her physique, then this without fail cheers her up, reconciles with herself, with own body; such a woman is unlikely to give up on herself, absorb sandwiches of accelerated street cooking and allow other excesses.

Swimming twice a week, daily walking to the store or, if possible, to work, overcoming the stairs not in the elevator, but by running - all this will help Pear to maintain health, good mood and harmony.

For this type, the best option is a sports load aimed at the muscles of the pelvis and thighs, gymnastics of the legs and priests, to reduce the volume of the buttocks. Roller skating, running in the best possible way affect the blood flow in the lower part of the body, increasing the chances of fighting cellulite and, as a pleasant addition, increasing libido.

Famous PEARS

actresses– Hayley Mills (Aries), Candice Bergen (Taurus), Sally Ann Howes (Cancer), Meryl Streep (Cancer), Josie Lawrence (Gemini), Virginia McKenna (Gemini), Ann Bancroft (Virgo), Patricia Hodge (Libra) ), Julia Roberts(Scorpio), Jenny Agutter (Sagittarius), Lee Remick (Sagittarius), Suzanne York (Capricorn), Jane Seymour (Aquarius), Eleanor Bron (Pisces), Miranda Richardson (Pisces), Imogen Stubbs (Pisces), Jennifer Lopez
singers– Kate Bush (Leo), Beyoncé
Writers– Mary Shelley (Virgo), Naomi Wolfe (Scorpio), Marina Warner (Scorpio).
idols- Isadora Duncan (Gemini), Hillary Clinton (Scorpio).

There are several types of female figure, and each of them has its own characteristics and requires a certain approach. If you know some subtleties, then you can eliminate the shortcomings or turn them into virtues. For example, girls with a pear-shaped figure often have complexes because of their voluminous hips. But if you eat right and exercise, you can make the body slim and attractive.

Main features

Features of a pear-shaped figure:

• Narrow shoulders.
• Fairly thin waist.
• Wide hips and voluminous buttocks.
• Disturbance of proportions between the upper and lower parts of the body.

Thus, the body looks feminine, and it is literally meant for childbearing and childbirth. But if a woman has disproportions, and the upper part does not correspond to the lower one and is disproportionately smaller than it, then this can make the buttocks and hips somewhat heavier, causing discomfort.

But why does fat accumulate in the lower body? This is due to some features of the body. So, the formation of "reserves" can be influenced by the hormonal background (namely increased content estrogen). In addition, usually in women with such a figure, there is a violation of blood flow in the lower body, due to which nutrients and oxygen do not enter this area, which leads to a slowdown in metabolism. Fat deposits are burned much more slowly and begin to accumulate, which leads to an increase in volume.

Possible risks

The pear shape type is associated with certain risks. So, cellulite can develop due to circulatory disorders in the lower body, and it occurs quite often. In addition, a large load falls on the veins, which can lead to varicose veins. There is also an increased risk of destruction or decrease in bone density.

Main tasks

The main task is to eliminate the shortcomings. Problem areas are the hips and buttocks, and their volumes can be completely reduced. But there is also such a feature as narrow shoulders. And you can make them wider to somewhat balance the upper and lower parts of the body and eliminate imbalances.

Weight loss rules

How to lose weight if the figure is of the "pear" type? The process of weight loss will have several features, and if you take them into account, you can make the body toned, slim and sexy.

Diet

Nutrition for the type of figure "pear" should be balanced and aimed at burning body fat. But how can this be achieved? Follow a few simple rules:

1. Minimize your fat intake as much as possible. But you can’t refuse them at all, this can lead to a decrease in the volume of the upper body, due to which the imbalances will become more noticeable. There are so-called healthy fats, which burn out much faster and are consumed by the body, for example, for warming in the cold season. They are found in vegetable oils, as well as fatty varieties. sea ​​fish such as salmon, mackerel, salmon. But the harmful fats of animal origin contained in fatty meat and fat, it is desirable to exclude from the diet.
2. The proportions of carbohydrates and proteins should be approximately the same. Carbohydrates are spent on the release of energy necessary for the proper functioning of all body systems, and proteins are building material to form new cells. In addition, they are needed to maintain the normal state of muscle tissue.
3. It is advisable to consume complex carbohydrates rather than simple ones. Simple ones are absorbed by the body very quickly, but are not consumed for energy, but almost immediately go into reserve. They are found in sweets and confectionery. Complex carbohydrates are slowly consumed and gradually release energy. They can be obtained from cereals, dried fruits, nuts.
4. It is advisable to consume proteins and carbohydrates separately. The former are found primarily in fish, meat and dairy products. Carbohydrates are easiest to get from cereals, flour products, and sweet fruits.
5. Nutritious foods (that is, high in carbohydrates, proteins and fats) are preferably consumed in the morning. So, for breakfast, it is best to eat a portion of porridge or muesli. For second breakfast, you can eat a serving of nuts. Lunch may consist of meat. Eat fruit or cottage cheese for an afternoon snack, and for dinner you can afford fish and vegetables. In the evening, two hours before bedtime, you are allowed to drink a glass of kefir.
6. It is important to observe the drinking regimen. If you drink at least 1.5-2 liters of water per day, then the metabolism will normalize, and fats will burn more actively. But if you exceed the allowable rate, this can lead to edema, which will be localized in the lower body, and this will only aggravate the situation.
7. Exclude from the menu smoked meats, fatty foods, sweets, pickles, confectionery and bakery products, fast food, fatty sauces and semi-finished products. At the same time, the menu should contain vegetables, berries and fruits (preferably unsweetened), cereals, sour-milk and dairy products, low-fat fish and meat, greens, seafood.
8. Dishes are best cooked by steaming, in the oven, on the grill, or by stewing and boiling. Avoid frying and smoking.

Sport

Girls with a pear-shaped figure dream of reducing the volume of their lower body. And this is quite possible if you connect physical activity to the diet. The obvious task is to remove all the “extra” from the buttocks and hips. But still, you won’t be able to go against nature, and you shouldn’t overdo it, so don’t try to become “thin”. It is better to eliminate the imbalance, and for this you can strengthen the upper body.

So, what exercises will help you become slimmer and more attractive? The following will help reduce the volume of the lower body:

• Run. If you regularly jog in the morning, then fat deposits will actively burn, and blood circulation in the lower body will improve markedly. But you should not overexert yourself, this can lead to excessive growth of muscle mass in the thigh area, and this is undesirable. So a daily ten- or fifteen-minute run is enough.
• Jumping is also a great option, as it will help you break down fat and strengthen your muscles at the same time.
• Active lunges forward.
• Springy brisk walking with squats.
• Exercise bikes will be helpful, but not too long.
• Classes on the elliptical trainer will also help to defeat fat in the hips and buttocks.

Also perform exercises aimed at strengthening the shoulder and pectoral muscles:

• Push ups. If it’s difficult for you to do them, then do the exercises, resting on the floor not with your feet, but with your knees bent. Standing wall push-ups are also suitable.
• Lie on your back, take dumbbells in your hands and lift them above you.
• In the supine position, spread your arms with dumbbells to the sides, then connect them in front of you and bring them to your chest, bending at the elbows.

Some useful tips, which will help to find harmony for girls with a pear-shaped figure:

1. Do not try to lose much weight, your buttocks and thighs will be appetizing anyway, and it's beautiful! Do not strive for any standards, it is ridiculous and pointless. It is better to turn your features into advantages, beating them favorably and emphasizing them. The easiest way to do this is with clothes. For example, wear blouses with puffed sleeves or shirts with epaulettes, as well as flared or straight skirts and dress pants.
2. Supplement your diet and workout routines. Massage will be effective and useful, because it will improve blood circulation, speed up metabolism and start the process of burning fat. Moreover, the procedure can be carried out both manually and with the help of silicone jars (vacuum massage). Soda baths are also effective.
3. To get rid of cellulite, use scrubs, such as salt, coffee.

It remains only to wish all the fair sex to always remain attractive, regardless of the features of the figure.

The issue of losing weight for women and girls is always relevant. Everyone wants to lose extra pounds without difficulty, but sometimes this is not possible for many reasons: from the characteristics of the physiology of the body and body structure to an incorrectly chosen method of weight loss. A diet for a pear figure helps not only to lose weight for girls with a problematic body shape, but also to improve their health.

What is a pear shape

No person has ideal body proportions - each has its own structural features. Under the figure of a Pear, they mean the presence of a wide pelvis, hips and a non-massive top: a small chest, narrow shoulders. The main problem of even slender girls with such a body design is fat deposits that look like “ears” in the area just below the priests. Losing weight to ideal forms with a pear-shaped figure can be very difficult.

How to lose weight with a pear figure

In order to successfully deal with the shortcomings of the pear-shaped figure, it is necessary to follow a daily diet, exercise, sleep and rest. Effective weight loss will help a diet according to the type of body structure, which is aimed at correcting the shortcomings of a particular form. Girls with a pear-shaped body face a problem when they lose weight evenly and the body disproportion persists, large hips do not go away, and small breasts become even smaller. Given these features, experts have developed a diet for a pear-shaped figure.

Diet for pear body type

The first tool for fighting fat with a pear-shaped type is a diet that includes elements of proper and rational nutrition, the main rule of which is the observance of macronutrient proportions (BJU). It is necessary to limit the amount of carbohydrates as much as possible and keep the intake of fat and protein normal. The weight will come off slowly. In order to lose those extra pounds, get thin waist, toned body, should be added to the exercise diet.

Thanks to animal and vegetable fats in the diet, the breasts will remain the same size during weight loss, and proteins will improve the quality of the body and fight skin flabbiness. Reducing carbohydrate intake will reduce the amount of energy and “force” the body to use fat reserves from problem areas (in this case, the bottom of the body will be the fastest to lose weight). The pear-shaped diet is suitable for girls with slight obesity.

The list of recommended products is very diverse - it includes food that contains a large amount of protein, a little fat, a minimum of carbohydrates. You also need to pay attention to the presence of preservatives, dyes and salts, which tend to retain fluid in the body in large volumes. The basis of the diet should be:

• meat and fish;
• milk products;
• chicken or quail eggs;
• some cereals (buckwheat, brown rice, chickpeas);
• high-fiber vegetables;
• unsweetened fruits (citrus fruits, apples, kiwi).

In limited quantities, you can use butter, vegetable oil, boiled potatoes, dried fruits, nuts, bananas, grapes, melons - these foods are recommended to be eaten during breakfast or used as a snack in the middle of the day. Drinking regimen should be observed so that the body removes toxic substances and excess interstitial fluid.

Prohibited Products

For the greatest effectiveness of the diet, it is strictly forbidden to use flour, sweets, chips, semi-finished products, alcohol, sweet soda. Even one meal of any product can greatly interfere with weight loss, and the process of losing weight will take much longer. After completing the diet, it is recommended to abandon such food in order to maintain a beautiful and slim figure.

Menu

Diet according to the type of pear figure implies strict adherence to the diet. sample menu per day:

1. Breakfast includes the most nutritious foods for energy for the whole day: cereals, boiled eggs, fruits. You can add a few nuts.
2. The first afternoon snack helps to avoid a strong feeling of hunger, not to overeat at lunch. At this meal, it is recommended to eat fruit, a light vegetable salad, some cottage cheese or yogurt.
3. Lunch is the second main meal of the day. You can afford a light soup, a piece of fish or meat with a side dish.
4. Dinner should be light, but satisfy your hunger. It is recommended to eat vegetables, baked meat.

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