How To Lose Weight On The Bottom Half Of Your Body

Most of us can slot our overall build into one of three general categories (recognizing that there are a wide variety of shapes and sizes even within these categories).

Body composition is liberating because it gives you something to focus on in a good way—lean body mass. No matter what the scale says, if you're in a healthy body-composition range, you're all good! Your ideal body composition depends on your goals. If you're a competitive athlete, your aim is likely the lower end of the body-fat percentage scale (again, taking your somatotype into consideration), but remember that you are never gunning for zero fat, and lower is not always better.

Women naturally have more fat than men, as we have a greater amount of essential fat (fat needed for bodily functions, from forming reproductive tissue to aiding the absorption of vitamins consumed in different foods). The body-fat ranges for optimal health are 14 percent to 30 percent for women and 6 percent to 25 percent for men. Don't get too hung up on trimming every little ounce, however. If you're at the lower end of the body-fat spectrum but your fitness level falls under general fitness or athlete, you're not going to gain performance benefits by focusing on fat loss. And you might just make yourself sick.

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You tend to be long limbed and not particularly muscular. You can be skinny fat, meaning you're a relatively low weight and/or small size yet still have high body fat.

Ectomorphs are the body type that is the most resistant to weight gain because of a fast metabolism. In other words, ectomorphs are often able to overeat while gaining little or even no weight. People with this body type have little observable body fat, are only lightly muscled, and have a small frame (and joints). Basically your genetic makeup limits your ability to put on muscle mass. When training, focus on power and resistance training to build strength.

To maximize body composition (lean-mass gain, body-fat loss) as an ectomorph, eat good-quality fats with moderate protein intake of 25 to 30 grams per meal (four meals per day if you have a pre-training mini-meal) along with good-quality carbohydrates. On non-training/exercising days, skip the pre-training and morning snack: Breakfast is hearty enough to carry you through to lunch. If you have afternoon snacks, you may want to make your dinner intake a bit lighter than what is written here.

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Mesomorphs can lose and gain weight easily, are able to build muscle quickly, and usu- ally boast an upright posture. This body type tends to have a long torso and short limbs. Women with a mesomorph body type are strong and athletic. Mesomorphs excel in explosive sports—that is, sports calling for power and speed. The reason for this talent lies in the type of muscle mesomorphs possess. Mesomorphs have a higher percentage of fast-twitch fibers and will gain muscle mass more quickly than any other body type. Basically your genetic makeup suits power and strength. For training, focus on moderate endurance training, high-intensity interval training (HIIT), and plyometrics. You can add in Pilates or yoga to lengthen with strength.

To maximize body composition (lean-mass gain, body-fat loss) as a mesomorph, eat good-quality fats with moderate carbohydrates and consider timing your protein and branched-chain amino acid (BCAA) intake. On non-training/exercising days, skip the pre-training snack and just have the green tea or coffee in the afternoon. Eat your usual pre-dinner and evening snacks.

Endomorphs are the body types that are most likely to feel like they drew the short straw. Endomorphs naturally tend to have curvy, fuller figures and struggle to keep their body-fat percentage in check. The most difficult challenge for endomorphs is perhaps to find out that they are in fact an endomorph. Why? Once you know you are an endomorph, you know that you were born this way. It can be difficult to come to the realization that you are likely to gain weight very easily.

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You have the type of metabolism that is not forgiving. However, this doesn't mean you are destined to be overweight or even obese. As an endomorph, you have to make a conscious, concerted effort to do the things your body should be doing for you auto- matically. If your body isn't instinctively telling you to move more, you have to make sure that exercise is part of your daily routine. If your metabolism is sluggish, you need to eat the right foods that will fire up your metabolism. Training-wise, high-intensity activities such as HIIT and CrossFit are great, as are weight training and moderate endurance training. As an endomorph, eat good-quality fats and protein and limit your carbohydrate intake to maximize body composition (lean-mass gain, body-fat loss) and to control insulin and blood sugar. On non-training/exercising days, have a flat-belly breakfast within 45 minutes of waking up and skip the pre- and post-training snacks. Be sure to temper your afternoon snack to your appetite.

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The 4 Stages Of Fasting, Explained By Experts 14 Best Meal Delivery Services of 2024, Tested Can The Alpilean Ice Diet Help You Lose Weight? Can Magnesium Help You Lose Weight?Up until starting my journey three years ago, I was big my entire life. Having grown up in Australia, I was quite active, but I had foodie parents and often found myself overindulging. However, I always owned it because I thought that being overweight was in my genes and that I’d always be that way. I was always a confident, happy, popular kid. Yes, I was about three times bigger than my friends in high school, but I never let that stop me from enjoying my life. I went to the beach, had a boyfriend, played sports, and lived a very social life. But throughout that time, I was always chewing on something.

There was a major shift for me when I moved to the U.K. from Australia in 2010. Between working a desk job 60 hours a week and no longer having access to fresh foods and the active lifestyle prevalent in Australia, I began gaining more weight.

My desire to become healthier came in three major waves. In the summer of 2013, I went on vacation to Mexico, where I was in a bikini on the beach, canoeing, and paddle boarding. During that trip, I realized I missed that active lifestyle I had back in Australia. There, I had an inkling that I wanted to make a change, so I took some ‘before’ shots. However, I returned back to the U.K. and did nothing about it.

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It wasn’t until another trip that November when things shifted completely. I love to travel and one of my biggest bucket list items was to go skydiving in Dubai. Once I got there, I was informed that I couldn’t do it because of my weight. This was the first time in my entire life that I’d been held back from something because of my size and I hated it. This pushed me even further in the direction of change until one morning in February when I could barely get out of bed. The entire left side of my body felt numb because being overweight gave me such poor circulation. That day, once I finally got out of bed, I wiped the dust off my old stationary bike and did fifteen minutes. I also committed myself to trying to eat healthier that day. I’ve been making small, healthier changes ever since. 

I think a lot of people fail at weight loss because they make drastic changes that aren’t sustainable. I didn’t even set out to lose weight originally, but instead to become healthier. I started small by writing down everything I ate daily and tallying the calories. I had no clue I was eating over 4, 000 calories a day. I’d look where I was overspending calories and try to cut little things out here and there. One week I’d go without a second dessert, the next week I’d cut out soda and that second dessert. I continued adjusting every four to five days for four months until I’d created a much healthier diet. Over the first four months alone I lost 28 pounds. I continued cooking more and swapping healthier foods in until I reached my goal weight in 2016 of 140 pounds.

Now, I avoid sugar and dairy, though I haven’t cut them completely. I start my morning with coffee and eggs with spinach and tomatoes or yogurt with nuts and seeds. Then, I have a midmorning snack, which is usually a banana or nuts. Lunch is usually chicken or salmon with lentils or grains. In the afternoon, I might have some of my homemade veggie chips as a snack. Dinner is

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