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What's Your Body Type? Best Weight Loss Plan for Apple-Shaped and Pear-Shaped BodyWeight and body shape -
Subsequently, the average trajectories were plotted. The trajectories were named according to their depiction, with silhouettes 1—2 defined as lean, 3—4 as medium shape, and 5—9 as heavy [ 28 ].
Theoretically, the nine potential body shape trajectories are stable shape stable lean, stable medium, stable heavy , increasing body shape lean-increasing, medium-increasing, heavy-increasing , and decreasing body shape lean-decreasing, medium-decreasing, heavy-decreasing.
We thus tested clusters with three to nine trajectories. We defined the number of body shape trajectories that best represented males and females using the generalized Fréchet distance matrix between the respective trajectory clusters and selected the number of clusters with the highest mean generalized Fréchet distance.
The associations between body shape trajectory and birth weight, maternal education, per capita household income, race, participant´s education and BMI were assessed by multiple correspondence analysis MCA and these variables were described using absolute and relative frequencies.
MCA is an exploratory technique utilized to assess relationships or correspondence between categories of qualitative variables.
This analysis visually illustrates the relationship between a set of variables, where the proximity of categories in space indicates a correspondence between them [ 29 ]. One advantageous aspect of MCA is that it does not assume any assumption concerning probability distributions, thus allowing the investigation of different patterns of association, including non-linear.
The analysis provides total inertia, and the resulting square root eigenvalue corresponds to the total variance explained by each dimension [ 30 ]. The number of dimensions was chosen by analysing the decline in eigenvalues using scree plot.
Dendrograms were performed graphic representations of hierarchical cluster analysis with the coordinates obtained in the MCA to determine the clusters, providing clear visualization of the categories of variables in each group [ 31 ].
Scatterplots were formed by the coordinates of each category in each dimension, and clusters of categories were used to identify factors associated with body shape trajectories.
The scatterplot´s x-axis and y-axis represent the data´s variability explained by the first and second dimensions. The dots represent each variable category. The groups of associated variables categories were delineated by lines.
A previous study with participants in ELSA-Brasil found that body image differed between men and women. Men tended to underestimate and not distort their body size, while women tended to overestimate their body size [ 32 ]. The way individuals perceive their bodies can impact self-perceived body shape trajectories, so we stratified the analyses by sex.
We attempted to stratify the analysis of body shape trajectories by age group younger versus older adults , but since the trajectories were similar between the two age groups, we ultimately decided only to stratify the analyses by sex. The R software, version 4. According to the highest mean of generalized Fréchet distance Table 1 , the number of trajectories from 5 to 40 years of age was three for men and four or five for women.
Four versus five body shape trajectories for women produced similar results, so we chose five trajectories to represent the female population. Body shape trajectories of women and men participating in the ELSA-Brasil. We use longitudinal cluster data kmlShape to identify the trajectories.
In the population included in multiple correspondence analysis mean age was 55 years for women SD Most of the participants reported their race as white women: The majority of both sexes had university degrees women: The MCA plot allowed identification of five groups in women Fig. The first dimension explained Considering the contributions of each variable category in the composition of each dimension, we observed that the second dimension was primarily formed by heavy-stable body shape trajectory, adequate and high birth weight.
The other categories except for the lean-stable trajectory and BMI obesity were important in forming dimension one Chart S1, Additional file 2. Maternal education primary or less, adequate and low birth weight, brown race, middle per capita family income and pre-obesity were associated with lean-moderately-increasing body shape trajectory Group 1.
White race, maternal education equivalent to secondary school or university, high per capita family income and participant´s education equivalent to university were associated with the medium-stable trajectory Group 2. Obesity and high birth weight were associated with heavy-stable and lean-markedly-increasing trajectories Group 4 , and normal BMI was associated with the lean-stable trajectory Group 5 Fig.
The MCA plot allowed identification of four groups in men Fig. The second dimension was primarily formed by lean-markedly-increasing and lean-slightly-increasing body shape trajectories, adequate birth weight, BMI normal range and obesity.
The other categories were important in forming dimension one Chart S2, Additional file 2. White race, maternal education equivalent to complete secondary school or university, high and middle per capita family income, participant´s education equivalent to university, pre-obesity and adequate birth weight were associated with the lean-markedly-increasing body shape trajectory Group 1.
Maternal schooling primary or less, brown race, low birth weight and normal range BMI were associated with the lean-slightly-increasing trajectory Group 3. Obesity and high birth weight were associated with the heavy-stable trajectory Group 4. Two cluster groups two for men and three for women were not associated with any body shape trajectory, including participant´s secondary schooling or less, low per capita family income and black race Fig.
The study´s objective was to evaluate body shape trajectories from 5 to 40 years of age and verify associations between them and birth weight, current BMI, and sociodemographic conditions in participants in the ELSA-Brasil study.
Low birth weight was associated with a slight increase in shape among men and a moderate increase in shape among women. High birth weight was associated with worse body shape trajectories in women heavy-stable and lean-markedly-increasing and men heavy-stable.
Higher sociodemographic status and white race were associated with lean-markedly-increasing body shape trajectory in men and medium-stable trajectory in women. A study conducted with 11, Spanish participants of both sexes from the Seguimiento Universidad de Navarra SUN cohort found five body shape trajectories from 5 to 40 years for men and women using the same silhouette scales employed in the present study.
The analysis was not stratified by sex. The authors also found the lean-moderate increase and medium-stable trajectories, just like in the present study. However, they found trajectories such as medium-moderate increase, heavy-medium, and heavy-moderate increase, which differed from the trajectories found in the present study [ 28 ].
Low birth weight can indicate nutritional insufficiency during pregnancy and in the present study it was associated with lower maternal schooling, brown race and lean-moderately-increasing body shape trajectory in women and lean-slightly-increasing trajectory in men.
For pregnant women to have access to quality food in sufficient quantity, they need favourable financial conditions. If the study participants' mothers have lower schooling, they probably tended to hold poorer paid jobs, impacting food´s availability and affordability during the pregnancy.
Exposure to food deprivation during the pregnancy may result in subsequent accumulation of adipose tissue when food availability is restored, predisposing to obesity throughout life [ 34 ]. Thus, nutrient shortage during gestation may have promoted adaptive responses during foetal development, resulting in moderate and slight weight gain across women´s and men´s lives.
Previous studies found an association between high birth weight and excess weight at different moments in the life cycle, including childhood, adolescence and adulthood [ 35 ]. In the present study, high birth weight was also associated with maintenance of heavy body shape across life in both sexes and a marked weight increase across women´s lives.
Since childhood and adolescence are critical periods of development, excess weight in these stages affects weight status in subsequent life stages, including increased likelihood of pre-obesity or obesity in adulthood [ 19 , 20 ]. Individuals that maintained a heavy body shape and those with a marked increase in weight across life had higher risk of hypertension [ 3 ], excessive daytime sleepiness [ 36 ], vascular ageing [ 37 ], diabetes mellitus [ 38 ] and all-cause and cardiovascular mortality [ 4 ] when compared to those who maintained medium or lean body shape across life.
As expected, obesity was associated with a heavy-stable body shape trajectory in both men and women and a lean-markedly-increasing trajectory in women. Pre-obesity was associated with a lean-moderately-increasing trajectory in women and lean-markedly-increasing trajectory in men.
Normal BMI was associated with a lean-stable trajectory in women and lean-slightly-increasing trajectory in men. The results reflect consistency between current weight status assessed by BMI and body shapes at 40 years and corroborate that the silhouette scale can be a useful tool for assessing body shape trajectories.
The highest categories of maternal education, per capita family income, and participant´s education, besides white race, were associated with the medium-stable trajectory in women. In contrast, among men, the same sociodemographic conditions were associated with poor body shape trajectory, characterized by a marked increase in body shape across life reaching obesity at 40 years old.
These results can be explained by gender differences in eating patterns. The quantity and quality of food consumed is a gender marker.
Studies show that women tend to eat more healthily than men, which includes higher consumption of fruits and vegetables, and lower consumption of fatty meats, meat products, and alcohol. In addition, women receive greater pressure from society to maintain a slim body, which can make them worry about their diet and practice physical activity for weight management and maintenance of adequate weight [ 39 , 40 ].
Although black race, low per capita family income and secondary schooling or less were not associated with any body shape trajectory, these categories were associated with each other.
This result corroborates findings in the Brazilian population although ELSA-Brasil consisted of civil servants. Data published by the Brazilian Institute of Geography and Statistics IBGE [ 41 ] in showed racial segregation in the labour market before the COVID pandemic.
Most brown and black Brazilians worked at occupations that required less schooling and that provided lower income e. On the other hand, most white Brazilians worked in higher-paid occupations e. The current study has some limitations. However, considering the high cost and difficulty of conducting longitudinal studies that follow individuals from childhood into adulthood, we believe the assessment of body shape trajectories can help elucidate the implications of weight changes across life.
The birth weight and maternal education information were self-reported, so there may have been a misclassification. Despite the above-mentioned limitations, our study was the first to show the contribution by birth weight and sociodemographic variables to perceived weight changes over time.
We stratified the analyses by sex considering that perceived body image is different for men and women, with men tending to underestimate and not distort their body size, while women tend to overestimate their body size [ 32 ]. Furthermore, the satisfactory stability of the body sizes chosen by the participants to indicate previous body sizes strengthens the results obtained in the trajectory analysis Additional file 1 and contributes to expanding the assessment of the psychometric quality of the silhouette scales used.
We use a clustering method for longitudinal data that respects the form of trajectories to group the individuals, this technique also allows defining the body shape trajectories of individuals who do not have all time points evaluated, avoiding many exclusions and thus the use of imputation methods [ 2 ].
Childhood and adolescence are critical periods of development as they involve the consolidation of lifestyle and behavioural patterns. The adoption of unhealthy habits and behaviours, often influenced by peers or family, can lead to nutritional inadequacies during this life stage and have long-term implications for health.
Obese children and adolescents are at a higher risk of developing obesity in adulthood [ 42 , 43 ]. So, we believe that these stages of life have a greater influence on the determination of body shape trajectories.
Current literature has shown that exposure to adverse situations in childhood and adolescence, such as physical, emotional, verbal, and sexual abuse; household substance abuse; mental illness; domestic violence, emotional, psychological; parental separation or divorce; household criminality; neglect; bullying; and serious illness or injury, is associated with negative long-term health outcomes, such as overweight or obesity [ 44 ].
However, these conditions were not evaluated in the present study because these variables were not available in the ELSA-Brasil study. It is suggested that future research assess how these adverse experiences in childhood and adolescence can influence the development of different body shape trajectories across the lifespan.
Additionally, as we have not identified studies that have assessed the association between body shape trajectories and health outcomes in the Brazilian population, such as the development of chronic diseases and mortality, we suggest that future studies investigate these associations.
Understanding how different body shape trajectories are related to health outcomes can provide important information for the prevention and management of long-term health conditions.
The variables described in the literature as associated with worse weight status evaluated by BMI in specific life moments were also associated with worse body shape trajectories estimated using silhouette scales.
In this scenario, we think silhouette scales can be used to define changes in weight across life, mainly when conducting cohort studies is not possible. Public policies that promote antenatal care and improvements in sociodemographic conditions can positively impact body shape trajectories.
Stunkard AJ, Sørensen T, Schulsinger F. Use of the Danish Adoption Register for the study of obesity and thinness. Res Publ Assoc Res Nerv Ment Dis.
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Sci Rep. Article CAS Google Scholar. Van Sloten TT, Boutouyrie P, Lisan Q, Tafflet M, Thomas F, Guibout C, et al. Although all this may be very gloomy, visceral fat responds very well to exercise and a healthy diet.
Therefore if you work hard, the weight can be lost and health risks minimized. An active lifestyle is especially important if you are apple-shaped. Cardio workouts and weight training exercises are highly recommended.
Swimming, cycling, jogging or weight training will help to keep your body fat percentage in a healthy range. Always use the stairs! Apple-shaped people will benefit from a diet rich in protein and fiber and low in carbohydrates. This will help to control the amount of fat stored in the body as well as the flush fat out of the bloodstream.
Choose fruits and veggies and avoid processed foods such as white bread and pastries. Add more spices to your meals such as garlic or chili as these stimulate metabolism and improve liver function.
Apple-shaped people are especially prone to mid-afternoon snacking so have a healthy snack ready to avoid temptations. Snacking too much? Follow these 7 tips to avoid overeating. P eople with triangular body shapes have broad shoulders but narrow waists and perhaps look very athletic. Some famous models like Cindy Crawford have this build.
This is a good shape to be! With a large proportion of muscle and good height to weight ratio, the triangular shape has a high metabolism. People who have this body shape do not gain weight in fat easily, and also when dieting, they are much more effective at weight loss. However, if triangularly shaped people eat a diet laden with fat, they are more likely to be diagnosed with heart disease.
In addition to that, people whose body shape fit in this category are also at a greater risk of developing osteoporosis. Your focus in exercise should be to build up your bottom half — especially your thighs and buttocks — and define your waist. Stepping, lunging and squatting can strengthen and build your lower body and core.
Combine these with high-intensity cardio to effectively eliminate fat around the midsection. In order to cut health risks, those with a triangular shaped body should consume a high amount of protein from foods like poultry and fish.
If you are a pear type, you have a figure that is opposite from apple-shaped people. The good news is that weight carried around your bottom and thighs is due to subcutaneous fat rather than the more dangerous visceral variety.
Pear-shaped people are significantly healthier than those with apple-shaped bodies. Fat deposited on the hips is less likely to travel around the body, reducing the risk of heart disease. Further, the risk of stroke and diabetes is not elevated by a pear-shaped body.
However carrying extra weight on the hips can lead to an increased risk of osteoarthritis, and fat is more likely to appear as cellulite.
Scientific research has also shown that pear body shapes may find it more difficult to lose weight than those with an apple shape. This is because the fat in the upper body, chest and abdomen is mobilized by the body to burn more readily than fat stored in the bottom, hips and thighs.
This means that you may have to work harder to lose weight than your friend with an apple-shaped body. For this reason, it is especially important that pear-shaped people monitor their fat intake closely and limit fat consumption.
Women are more likely to accumulate weight around the lower half of their body than men are, and are likely to have high levels of estrogen, which can increase the risk of estrogen-dominant conditions such as breast cancer.
Therefore it is very important for pear-shaped women to check their breasts monthly. Perform exercises that target the leg muscles such as running or power walking and strength training. By converting fat into muscle, pear-shaped people can significantly reduce their risks of illness.
Choose higher-protein foods and lean meats. Apple-shaped people may have a tendency to get emotionally upset easily, therefore make sure you never skip meals. Eating regularly will help stabilize your blood sugar levels and mood.
The rectangle body shape is also known as ruler, banana or the straight body shape. People with a rectangle shape tend to carry weight proportionately, but they also carry weight around their middle.
The key is to keep an eye on calories in and calories out.
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Basically shapw genetic makeup limits your ability to put on shzpe 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.
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:. Mesomorph 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 HIITand 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.
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! Endomorph 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.
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.
Be sure to temper your afternoon snack to your appetite. Adapted from Roar. What Is The Optavia Diet? How To Try Intermittent Fasting Safely. These Diets Can Help You Lose Weight, For Good. How To Lose Weight After Skip to Content Health Fitness Beauty Life Relationships. sign in. RELATED: 4 Strength Training Hacks for Women 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.
Here's how to begin: Shutterstock. How To Lose Weight. From Women's Health for OPTAVIA. Advertisement - Continue Reading Below.
: Weight and body shape| The Ideal Weight Based on Body Type | Cleanse National Bodt Disorders Association Cleanse some thought patterns a bodu can consider for Cleanse more positive body image:. The Heightens mental energy of body shape Bodh over the hody course with Fat loss success stories 2 diabetes Weighg in adulthood: a group-based modeling approach. Some aspects of shape and size, it turns out, are more closely tied to genes than others. This is because the fat in the upper body, chest and abdomen is mobilized by the body to burn more readily than fat stored in the bottom, hips and thighs. For this reason, it is especially important that pear-shaped people monitor their fat intake closely and limit fat consumption. |
| Weight vs. Body Shape | Snacking too much? Follow these 7 tips to avoid overeating. P eople with triangular body shapes have broad shoulders but narrow waists and perhaps look very athletic. Some famous models like Cindy Crawford have this build. This is a good shape to be! With a large proportion of muscle and good height to weight ratio, the triangular shape has a high metabolism. People who have this body shape do not gain weight in fat easily, and also when dieting, they are much more effective at weight loss. However, if triangularly shaped people eat a diet laden with fat, they are more likely to be diagnosed with heart disease. In addition to that, people whose body shape fit in this category are also at a greater risk of developing osteoporosis. Your focus in exercise should be to build up your bottom half — especially your thighs and buttocks — and define your waist. Stepping, lunging and squatting can strengthen and build your lower body and core. Combine these with high-intensity cardio to effectively eliminate fat around the midsection. In order to cut health risks, those with a triangular shaped body should consume a high amount of protein from foods like poultry and fish. If you are a pear type, you have a figure that is opposite from apple-shaped people. The good news is that weight carried around your bottom and thighs is due to subcutaneous fat rather than the more dangerous visceral variety. Pear-shaped people are significantly healthier than those with apple-shaped bodies. Fat deposited on the hips is less likely to travel around the body, reducing the risk of heart disease. Further, the risk of stroke and diabetes is not elevated by a pear-shaped body. However carrying extra weight on the hips can lead to an increased risk of osteoarthritis, and fat is more likely to appear as cellulite. Scientific research has also shown that pear body shapes may find it more difficult to lose weight than those with an apple shape. This is because the fat in the upper body, chest and abdomen is mobilized by the body to burn more readily than fat stored in the bottom, hips and thighs. This means that you may have to work harder to lose weight than your friend with an apple-shaped body. For this reason, it is especially important that pear-shaped people monitor their fat intake closely and limit fat consumption. Women are more likely to accumulate weight around the lower half of their body than men are, and are likely to have high levels of estrogen, which can increase the risk of estrogen-dominant conditions such as breast cancer. Therefore it is very important for pear-shaped women to check their breasts monthly. Perform exercises that target the leg muscles such as running or power walking and strength training. By converting fat into muscle, pear-shaped people can significantly reduce their risks of illness. Choose higher-protein foods and lean meats. Apple-shaped people may have a tendency to get emotionally upset easily, therefore make sure you never skip meals. Eating regularly will help stabilize your blood sugar levels and mood. The rectangle body shape is also known as ruler, banana or the straight body shape. People with a rectangle shape tend to carry weight proportionately, but they also carry weight around their middle. The key is to keep an eye on calories in and calories out. Looking to build more curves? Focus your strength training on your shoulders and lower body muscles like your buttocks and thighs. Muscle-building strength routine is highly recommended. Now that you have identified your body shape and the potential health risks, you can take more control of your health. But regardless of whether you have a pear or apple body shape, you should always focus on staying healthy. Facebook Twitter WhatsApp. Story Highlights. Get the Ultimate Nutrition Guide. Use our free guide to design your very own personalized nutrition plan. Download e-Book. start working on your unique diet plan. Just eating an extra 50 calories a day — equivalent to half a biscuit — could result in a weight gain of 1 to 2 kilos per year. Take it one day at a time, and remember, even maintaining your current weight is an achievement. Consider adding strength training, like weights, cycling, or HIIT. Being at the right weight can positively impact both your wellbeing and health. It depends on:. Aim to stay within this range rather than fixating on a specific number. Keeping your weight within a healthy range can significantly reduce your risk of heart disease, type 2 diabetes, certain cancers, painful joints, back pain, and osteoarthritis. Even small amounts of weight loss can have a positive impact on your health. Worldwide, healthcare professionals use the Body Mass Index BMI to determine if someone is overweight or clinically obese relative to their height. You can calculate your BMI using the chart above by plotting your weight against your height. However, these rules may not apply to pregnant women, frail individuals, very athletic or muscular people, and children. Those with a BMI of less than 25 have a low-average risk of disease, while those with a BMI over 40 have a higher risk. Waist circumference is also a good indicator of weight-related health risks. If your waist size exceeds 80cm 32in for women and 94cm 37in for men, your risk of cardiovascular diseases increases. Research has shown that carrying extra weight around the middle central obesity poses greater health risks than extra weight around the hips or thighs. To measure your waist, place a tape measure around the narrowest point of your waist, between your lower ribs and hips, about an inch above or below your navel. Breathe out and measure the circumference. Our Brands. Our Team. Our commitment to recognised standards for the practice of occupational health. Our Values. 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| Understanding Healthy Weight, Body Shape, and Adopting a Healthy Lifestyle | Brodkey, syape FCCM, Associate Vody, Section of Pulmonary and Critical Care Medicine, Weight and body shape Weighr Wisconsin Heightens mental energy of Nutrient absorption regulation and Public Health, Madison, Weight and body shape. Indeed, Wfight is denser than other tissues, and fat is less Weight gain strategies. Cleanse, these conditions were not evaluated in the present study because these variables were not available in the ELSA-Brasil study. Read Why Shape Index Is a Better Indicator Of Your Health Than BMI. The authors wish to thank the staff and participants of the ELSA-Brasil study for their important contributions. Sorry, a shareable link is not currently available for this article. Body weight trajectory is defined as changes in weight over life, and one way to evaluate it is the use of silhouette scales, a set of figures representing the body, from very lean to very heavy [ 1 ]. |
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