Weight Loss Recipes

When it comes to eating fresh and healthy for summer weight loss, nothing beats a simple-to-assemble salad. But simple doesn’t have to mean boring. After all, you can only eat so many plain jane lettuce salads before they start to lose their luster.

That’s why we’ve rounded up 20 of our best summer salad recipes that can boost your weight loss success. These delicious summer salads are an easy meal prep option that can be whipped up in no time. They are sure to keep you nourished and living life to the fullest this beach season!

Here are 20 summer salad recipes that are perfect for your weight loss menu:

1. Green Goddess Summer Salad >

Calories per Serving: 235

On Nutrisystem, Count As: 1 PowerFuel, 1 Vegetable and 2 Extras

This bright green salad is as beautiful as it is delicious. Its name comes from its lovely green veggies like shredded Brussel sprouts, kale and edamame. It also features quinoa, almonds and parmesan cheese, all mixed with a tangy Dijon dressing. Thanks to all of these healthy ingredients, this salad packs in fiber, protein and antioxidant power.

2. Fig Salad with Maple Balsamic Vinaigrette >

Calories per Serving: 325

On Nutrisystem, Count As: 1 PowerFuel, 1 SmartCarb, 3 Extras and 3 Vegetables

This crunchy salad features kale, arugula and quinoa. However, it is the salad’s namesake, figs, that are at the heart of this recipe. Dried figs are chewy, sweet and add something special to this tasty assembly. Figs also happen to be a great source of fiber, antioxidants, calcium and a variety of other vitamins and minerals. Figs pair well with goat cheese, which also makes an appearance in this yummy dish that’s perfect for your Nutrisystem plan.

3. Cacao Citrus Summer Salad >

Calories per Serving: 128

On Nutrisystem, Count As: 1 SmartCarb and 2 Extras

This citrus-based fruit salad brings together the unique flavor combination of grapefruits, oranges and pomegranate seeds. We top it all off with some chopped pistachios, cacao nibs, maple syrup, vanilla extract and cinnamon. The tangy sourness of the grapefruit is offset by plenty of sweetness. It’s like a dessert treat but it’s packed with antioxidants, fiber and other nutritional benefits that you’ll love this summer! In fact, some research even indicates grapefruits have weight loss benefits and can even help reduce heart disease.

4. Asian Cashew and Farro Salad >

Calories per Serving: 259

On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel, 1 Vegetable and 1 Extra

If you’re looking for something beyond a leafy green salad, you’ll want to give this edamame, cabbage and carrot-based salad a whirl. It also features green onions, cucumbers, farro, cashews and sesame seeds. Dressed with an Asian-inspired vinaigrette, this summer salad idea has plenty of tang to make your lunch or dinner enjoyable while providing you with a nutritionally balanced and diet-friendly meal.

5. Watermelon Chicken Salad >

Calories per Serving: 148

On Nutrisystem, Count As: 1 PowerFuel and 2 Extras

You wouldn’t think that the ingredients in this summer salad recipe could possibly work together. But they just do. This Watermelon Chicken Salad combines a refreshing cup of cubed watermelon, chicken, celery and red onion. Dressed in a yogurt- and mayonnaise-based dressing—with just the right amount of chili powder and cayenne pepper—this salad is packed full of flavor and protein. It’s a refreshing summer salad recipe you’ll want to make again and again this beach season! Plus, a serving is just 148 calories and counts as 1 PowerFuel and 2 Extras.

6. Summer Corn Salad >

Calories per Serving: 210

On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel and 2 Extras

While corn might show up in your meals most often as a side dish, it is the star of this delicious and nutritious summer corn salad that also features tomatoes, onions and avocado. It’s all dressed with a lime and olive oil dressing and then sprinkled with feta cheese for a showstopper dish.

7. Asparagus Caprese Salad >

Calories per Serving: 138

On Nutrisystem, Count As: 1 PowerFuel, 1 Vegetable and 1 Extra

This unique and yummy twist on a traditional Caprese salad gives asparagus the spotlight while also featuring cherry tomatoes, red onions, some basil and mozzarella cheese. Like the original, it’s all blended with a tasty vinaigrette, making it one of the best summer salad recipes you and your family will love!

8. Watermelon Berry Summer Salad >

Calories per Serving: 92

On Nutrisystem, Count As: 1 SmartCarb and 1 PowerFuel

This salad is another great way to get more watermelon into your day—a juicy fruit known for being soaked with nutrients. In this summer fruit salad, cubed watermelon is combined with blackberries, feta cheese and some mint for a truly refreshing dish. Feel free to get creative and swap in another berry like blueberries. You could even throw in a non-starchy veggie like sliced cucumbers to help you get in your four required servings!

9. Grilled Asparagus Caesar Salad >

Calories per Serving: 151

On Nutrisystem, Count As: 1 PowerFuel, ½ Vegetable and 2 Extras

Here’s a fun way to switch up a classic Caesar salad! Let grilled asparagus take the centerstage. Asparagus is a nutrient-packed vegetable known to be a good source of fiber, folate and vitamins A, C, E and K. In this easy summer salad recipe, grilled asparagus is dressed in a healthy Caesar dressing that features nonfat yogurt at its base. Mix in some croutons and parmesan cheese for that true Caesar flavor.

10. Blueberry Quinoa Summer Salad >

Calories per Serving: 143

On Nutrisystem, Count As: 1 SmartCarb and 2 Extras

The yum factor in this refreshing summer salad recipe is off the charts. Fresh blueberries, yellow corn, quinoa and goat cheese are added atop a bed of arugula and drizzled with a simple-but-delicious lemon vinaigrette. It’s the type of summer quinoa salad you’ll want to make again and again. With only 143 calories per serving, it’s also the type of salad that will keep your healthy eating regimen on track this summer season.

11. Southwestern Sweet Potato Salad >

Calories per Serving: 144.5

On Nutrisystem, Count As: 1 SmartCarb, ½ Vegetable and 1 Extra

Veggie noodles are all the rage and this recipe makes good use of sweet potato spirals made from a spiralizer. This colorful salad brings the rainbow to your plate with veggies like corn, tomatoes, bell peppers and onion, all tossed in a zesty, homemade southwestern dressing.

12. Mason Jar Cobb Salad >

Calories per Serving: 314

On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel, 1 ½ Vegetables and 2 Extras

Mason jars are a fun and easy way to meal prep for the week ahead. This delicious mason jar salad is definitely a healthy summer recipe you’re going to want to try. Although a traditional cobb salad has bacon and blue cheese, this healthier version features grilled chicken, chickpeas, avocado and more. A fat-free ranch dressing keeps the calorie count low on this mason jar salad recipe.

13. Pomegranate Chicken Salad Wraps >

Calories per Serving: 207

On Nutrisystem, Count As: 1 PowerFuel, 1 SmartCarb and ½ Vegetable

Summer chicken salad is such a versatile dish that can be created in so many delicious ways. This version features pomegranate seeds and a chopped apple for a sweet addition. Served in a lettuce wrap instead of bread, you can have three whole wraps for a single serving that clocks in at just 207 calories.

14. Pomegranate Arugula Salad >

Calories per Serving: 128

On Nutrisystem, Count As: 1 Vegetable, 1 SmartCarb and 1 Extra

If you love pomegranates, you’re going to love this simple, cold summer salad. It uses pomegranate juice as a key ingredient in its delicious pomegranate balsamic vinaigrette. The salad itself features a bag of arugula, a Bartlett pear, pomegranate seeds, chopped pistachios and goat cheese for a flavorful blend of ingredients. It’s a lot of flavor for a mere 128 calories per serving.

15. Mediterranean Panzanella Salad >

Calories per Serving: 315

On Nutrisystem, Count As: 1 PowerFuel, 1 SmartCarb, 2 Vegetables and 2 Extras

This light-but-filling Mediterranean-inspired salad features nutritious ingredients like chopped cucumber, cherry tomatoes, artichoke hearts and chicken, all tossed in a delicious vinaigrette. A serving of this delicious and easy salad is the perfect lunch for those hot summer days.

16. 3-Step Curried Rotisserie Chicken Salad >

Calories per Serving: 187

On Nutrisystem, Count As: 2 PowerFuels

Here’s another great way to get creative with your summer chicken salad in a recipe that is still healthy and flavorful. Plus, it doesn’t get easier than using a rotisserie chicken for your shredded meat! Instead of mayo, this healthy chicken salad uses nonfat plain Greek yogurt. We also add some curry for a unique flavor addition.

17. Mason Jar Greek Salad >

Calories per Serving: 243

On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel, 2 Vegetables and 2 Extras

If you’re into mason jar recipes, this meal prep recipe is for you! This easy-to-make mason jar salad recipe has all the Greek salad favorites like cucumbers, black olives and feta cheese tossed in a homemade Greek dressing that couldn’t be simpler to whip up. Make a bunch ahead of time and grab-and-go for convenient mason jar lunches.

18. Creamy Summer Pasta Salad >

Calories per Serving: 228

On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel and 1 Vegetable

Healthy summer pasta salad can be hard to come by, as most use full-fat dressings or mayonnaise as their base. However, this lightened-up version packs in plenty of fresh veggies and uses a dressing with light mayo and Greek yogurt. It will fulfill your pasta salad craving without sending your diet on a detour.

19. Sesame Soy Cucumber Salad >

Calories per Serving: 49

On Nutrisystem, Count As: 1 Vegetable and 1 Extra

Turn an ordinary cucumber into a spiraled noodle for the base of this refreshing summer cucumber salad. It also contains other refreshing and flavorful non-starchy veggies like red bell pepper and green onion. It’s all tossed in a homemade dressing with soy sauce, rice vinegar and sesame oil.

20. Creamy Cauliflower “Potato Salad” >

Calories per Serving: 107.8

On Nutrisystem, Count As: 1 PowerFuel and 2 Vegetables

Get your summer potato salad fix with this healthy alternative that packs serious diet food benefits! This healthy summer salad recipe uses lightly steamed cauliflower instead of potatoes. It tastes so much like the “real deal” that you’ll trick your taste buds while consuming only 108 calories per serving!

Lose weight this summer with delicious meals delivered directly to your door! Learn more about Nutrisystem programs >

The post 20 Easy Summer Salad Recipes for Weight Loss appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/summer-salad-recipes-for-weight-loss/

If you hate to exercise, go for a walk: You don’t need special equipment. You won’t be intimidated or bullied by avid gym-goers. And you’ll get tons of amazing health benefits, like for starters, living longer.

Studies show that regular exercise can reduce your risk of cancer, cardiovascular disease, strengthen your bones, and actually reduce your risk of death. To get all these benefits, the Centers for Disease Control and Prevention (CDC) recommends 150 minutes per week of aerobic activity, like brisk walking.

If that sounds like a lot, don’t worry: In its guidelines, the CDC says that breaking up your exercise into 10-minute chunks is fine. And just two of those chunks can do wonders for your weight: Just 22 total minutes per day of walking can get you to the weekly 150 minutes, and, depending your pace, you’ll burn up to 200 extra calories daily during that time. Spread that over a year, and you can lose 20 pounds.

The benefits go far beyond weight loss (though, of course, the weight loss benefits don’t hurt). Here are 10 other reasons to start going for a daily stroll.

IF YOU WALK FOR 10 MINUTES …

You’ll undo damage from hours of sitting.
You may have heard that “sitting is the new smoking,” with prolonged time on your tush increasing your risk for heart disease, diabetes, and even death. Some of sitting’s badness has to do with circulation—it reduces bloodflow to your legs. But just 10 minutes on your feet can fix it: Scientists found that even after 6 hours of sitting, a 10-minute walk got blood flowing correctly in the legs again.

You’ll get a boost of creativity.
If you’re feeling stuck at work, don’t give the problem fresh eyes—give it fresh legs with a walk, and you’ll come up with more creative solutions. Scientists at Stanford found that people who walked, either on a treadmill or outside on a path, gave more creative responses on tests designed to measure creative thinking compared to those who tried to solve the problems while seated. So get up and get some new ideas!

You’ll help strengthen your bones.
Office workers have a higher risk of Vitamin D deficiency, which can result in soft, weak bones—that’s because D gives your body the ability use the calcium you eat in milk and other dairy products. A Vitamin D deficiency has also been associated with higher risks of cancer and cardiovascular disease. And it’s simple to get more: Step outside during the day. When you’re in the sun, your body produces Vitamin D. So a 10-minute walk at lunch could save your from osteoporosis and cancer later in life.

IF YOU WALK FOR 20 MINUTES …

You’ll improve your mood.
In a study of 135 volunteers, those who did a combination of low-intensity walking with an easy meditation showed significant decreases in anxiety, while also decreasing negative feelings about themselves. And the meditation is so simple: While walking, the group was asked to count their foot strikes as “one, two, one, two,” visualizing the numbers in their mind. If their minds began to drift, they could just calmly come back to the counting. Using this meditation with the walking had significantly better anxiety-reducing results than walking without the counting.

You’ll protect your brain from memory loss.
In a nine-year study, those who walked six to nine miles per week—between 60 and 90 minutes—cut their risk of developing memory loss in half compared to those who walked less. The study, published in a 2010 issue of the journal Neurology, found that the walkers had more gray matter in their brains than those who were more sedentary.

IF YOU WALK FOR 30 MINUTES …

You’ll sleep better.
In a study from Northwestern University, insomnia sufferers who exercised for 30-40 minutes four times per week (including walking and treadmill workouts) increased the duration and quality of their sleep. The group who exercised, raising their heart rate up to 75 percent of their max heart rate during the workout, also reduced depression symptoms and feelings of daytime sleepiness.

You’ll help your heart.
A 2002 study from the New England Journal of Medicine found that people who walked for 30 minutes five or more times per week had a 30 percent lower risk of cardiovascular disease compared to people who didn’t walk. And scientists at the Universities of Tennessee and Colorado showed that walking regularly lowered stroke risk by 20 to 40 percent, and could lower blood pressure by as much as 11 points.

You’ll have less fat.
You may think that a “fat-burning workout” has to involve weights and grunting and high intensity, but low-intensity, steady-state work can make incredible changes to body composition. In a study from the journal Obesity, researchers found that people who were “moderately active” reduced their levels of visceral fat by 7.4 percent compared to inactive study participants. And that’s good: Visceral fat is the rock-hard fat that makes up a beer gut, and has been associated with higher risks of diabetes and death. And being “moderately active” is as simple as the 30 minutes, 5 days per week walking discussed above.

And if you vary your pace, you’ll burn even more.
Walking burns fat because of the muscles it uses: Strolling at a steady state recruits so-called “slow-twitch” muscle fibers, which use fat as fuel. But varying your pace even a little—the way you would if you were walking outside to and from locations—can increase your overall calorie burn significantly. Ohio State scientists found that doing faster bursts of walking—as little as 0.13 meters (about 5 inches) per second faster—helped participants burn up to 20 percent more calories than keeping a constant pace.

IF YOU WALK FOR 60 MINUTES …

You’ll reduce pain in your joints.
Researchers in Massachusetts found that arthritis sufferers who walked 6,000 steps per day had less impairment of their ability to perform tasks like getting out of a chair, taking the stairs, and other daily tasks. It will usually take about 60 minutes to walk that far—but it doesn’t have to be all at once. The results in this study were for walkers who did 6,000 total steps throughout the day, meaning 5 minutes here and three minutes there can be enough to help your joints feel less achy.

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The post 10 Reasons to Go For a Walk Today appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/10-reasons-to-start-walking-today/

Today, superfoods are gaining its importance far and wide due to its role in healthy eating. Everyday, a new superfood gets introduced in the market with an aim to bring a healthy lifestyle. Chia seed is one of them.

Health benefits of chia seeds were quite famous, centuries back. Today it is regaining its importance and here is why.

Introduction

Chia seeds belong to the family Labiatae from the plant Salvia hispanica, related to mint. Their popularity among all the superfoods has increased lately and we cannot thank enough of that. Do not go with its tiny size, these seeds can do wonders in your healthy lifestyle.

So, why is chia seeds popular? In the ancient world, these tiny seeds were used as energy boosters.

Reason being that chia seed contains healthy omega-3 fatty acids, fiber, protein, carbohydrates, calcium and antioxidants.

Chia seeds are 100% natural and whole grain with extremely low calorie content. They are naturally gluten free and a boon to all the weight watchers. Chia seeds are black and white in color and nutty in flavor. They can be easily included in the diet by just mixing chia seeds in water.

While the health benefits of chia seeds in weight loss is a most frequent question that we hear, let’s discuss even more interesting facts about these tiny seeds today.

Also Read: Weight Loss Tricks That Doesn’t Work!

Chia Seeds Nutritional Facts[1]

Name	Amount (per 100g)
Energy	486 Kcal
Protein	16.5g
Carbohydrate	42.1
Total Lipid	30.7
Dietary Fiber	34.4
Potassium	407
Zinc	4.6
Iron	6.6

8 Health Benefits Of Chia Seeds

1. Chia seeds are fiber rich

Nearly half the weight of chia seeds is fiber. In fact the entire carbohydrate content in chia seeds are fiber. This enables chia seeds to absorb water as much as their weight, forming a gel like structure around the seed. [2]

The fiber in chia seeds nourishes the friendly bacteria in your intestine. This keeps your gut flora full and healthy [3]. Due to its maximum fiber content chia seeds are known as one of the best sources of fiber in the world.

Also Read: 11 Fiber Rich Foods You Should Include In Your Diet

2. Chia seeds contains high-antioxidant content

Antioxidants are required by our bodies to fight against several oxidative damages created by free radicals. These antioxidants should be included in a diet through different food sources.

Chia seeds are a potential source of antioxidants. Hence they are believed to have effects on cardiac, anti-aging effects and hepatic protective effects. These properties have led to utilization of these natural seeds for better health. [4] 

3. Chia seeds are low in calorie

Chia seeds are a whole grain food that are naturally gluten free. An ounce of chia seeds contains only 101 calories which is surprisingly very low for a whole-grain. This makes it a best alternative for regular grains, especially for weight watchers.

4. Natural source of Omega-3 fatty acid

Omega-3 fatty acids are unsaturated fats. They benefit in protecting your cardiovascular system. These fats are essential for your body but it cannot produce them on its own. Hence it becomes important to get it from food or supplements. 

Chia seeds can be your topmost options for these fats. They are a great source of Alpha-Linolenic Acid, highly beneficial for heart health. These seeds can be easily added in your daily diet. [5]

5. Chia seeds is beneficial in weight loss

Many nutritionists today recommend addition of chia seeds as an obesity control measure. Due to its high fiber content, addition of these seeds in the diet can make you feel fuller for longer. This will prevent you from overeating.

As mentioned earlier, chia seeds are low in calories, this could be beneficial in your diets as a replacement for other whole grains. However, there is very little evidence on the effect of chia seeds on weight loss.

Also Read: 13 Superfoods For Weight Loss

6. Benefits in maintaining heart health

The high content of omega-3 fatty acids in chia seeds promotes the raise of HDL cholesterol. This prevents the risks of heart attack and stroke.

The richness of chia seeds in fiber and protein also helps in protecting from the risks of heart diseases. 

7. Increases bone strength

The unusually high content of omega-3 fatty acids and fiber in chia seeds comes with numerous health benefits. Consistently consuming chia seeds for a long term has brought improvement of health in many individuals. 

Some studies have shown that long term consumption of chia seeds has helped in managing body weight and composition. It has had its effect over the musculoskeletal system as well. [6]

8. Reduces blood sugar levels

Chia seeds are known to consist of potential factors that may be of great help for diabetes patients. These tiny seeds with richness of fiber, protein and omega-3 fatty acids, are involved in reducing the LDL cholesterol and also raise in HDL cholesterol.

Practically, it is not proven that chia seeds alone can be more effective in treating diabetic patients. But, with health benefits of such a limit, it is definitely effective in terms of preventing lifestyle disorders like diabetes.[7]

Can Chia Seeds Help You Lose Weight?

As per the chia seeds performance over our body, they bulge up into a jelly-like in your stomach after consuming them. This makes you feel fuller and you eat less. Ultimately helps lose weight. 

But consuming chia seeds at a maximum amount is not really a right approach. Because chia seeds weight loss benefits are not evident. It sure is nutritious and serves you well in terms of health improvements. And maybe a little effect over your weight. 

Chia seeds weight loss benefits are yet to be proven with facts and experiments. It is necessary to remember that weight loss is a result of both exercise and healthy diet. Chia seeds are a part of it and not the only factor.

Addition of chia seeds in daily diet has shown considerable improvement in health. But it is to be consumed in control, especially for the ones who could have food allergies or high blood pressure. We recommend you to check with your doctor or nutritionists before adding chia seeds in your diet.

Difference Between Chia Seeds And Sabja Seeds

Chia seeds and sabja seeds look alike and it is common to be confused as the same. Both these seeds have several health benefits and also contain medicinal properties.  But what is the difference between them? You might wonder. So here it is.

Image Source

Chia seeds are oval in shape with a color mix of black and white. Sabja seeds are like tiny grass rice. When you put sabja seeds in water, they swell up in seconds. But chia seeds have to be soaked in water for sometime to bulge up. 

When it comes to flavor, Sabja seeds have this mild flavor of basil leaves. This can be sensed even in the drinks or desserts where these seeds are utilized.

Chia seeds on the other hand is tasteless and has no flavor in it. They can be included in any kind of dishes and you will see no difference.

Nutritional facts of both these seeds are extremely beneficial. But as per several researches, chia seeds tops as better than sabja.

Chia seeds contain high amounts of antioxidants, proteins, several vitamins and minerals.  Sabja seeds are majorly known for its iron content.[8]

Also Read: How to lose weight through sabja seeds

How Can You Use Chia Seeds

1. Add it in your drinking water

Nothing big or time consuming. Add 1 tsp of chia seeds in hot water and leave it for 5-10 minutes. Have this drink in the morning or night before you sleep. Serves you right!

You can also add herbal spices like turmeric or cinnamon powder into this water. 

2. Add it in your morning smoothie

Again, chia seeds goes with all, especially because of its flavorless property. Sprinkle 1-2 tsp of chia seeds over your breakfast smoothie and you are good to go. This fills you up for a longer period of time.

3. Add it to your fruit juice

You can also add these chia seeds into your fruit juice. 

4. Chia seed pudding

Ingredients:

• Milk – 1 or 2 cups
• Chia seeds – 3-4tsp
• Sweetener (Sugar or Jaggery or honey)

Instructions:

• Take 1-2 cups of milk in a jar or a large cup. Add 3-4 tsp of chia seeds (Take as per your choice for the consistency you like).
• Mix it well until there are no clumps in between. Add honey or any sweetener of your choice. Mix it well.
• Close the jar and keep it in the fridge for 2 hours. You can have this as a dessert. 

Conclusion

Certainly enjoy these chia seeds for their health benefits and its content of fiber, protein, calcium, antioxidants, and omega-3’s in your diet. Expecting a big weight loss may disappoint you. Because it may not perform its magic in all of them. 

Unfortunately or maybe fortunately, weight loss requires a lot more effort and perseverance from each one of us. A proper diet, a regular workout and a dietician/nutritionist to guide you, a best way to lose weight.

Truweight offers you healthy and 100% natural Raw Chia Seeds! Tap Here to order then now!

FAQ’s

1. Is it OK to eat chia seeds every day?

A. Yes! Definitely! Chia seeds are highly nutritious. They comprise several health benefits, especially in maintaining a healthy lifestyle. 

But too much of anything is poisonous. Hence it is important to have limits in its consumption. Otherwise, chia seeds side effects might haunt you. 

To start with, add 1-2 tsp of chia seeds in your daily diet. Once your body gets acquainted with it, increase your intake.

2. How much chia seeds should I eat to lose weight?

A. If you are consuming it for the first time, then start with 1- 2 tsp in your daily diet. Once your body gets acquainted with it, increase your intake.

3. How long should you soak chia seeds?

A. Chia seeds can be consumed by just adding it in your drinking water. Soak it in a cup of water (Hot or Cold) for 10-20 minutes. The seeds bulge up, forming a gel structure around it. These soaked seeds can be kept in the fridge for nearly a week.

4. Can chia seeds reduce belly fat?

A. Consistent consumption of chia seeds for a long term has shown significant improvement in maintaining body weight. These seeds are rich in protein and fiber content. Hence they help in reducing appetite and you eat less. Ultimately you tend to lose your belly fat.

 

The post 8 Incredible Health Benefits of Chia Seeds appeared first on Truweight Blog.

from Truweight Blog https://truweight.in/blog/food-and-nutrition/health-benefits-of-chia-seeds.html

We’re all different. From our head to our toes and everything in-between, humans are all individuals with unique qualities that make us who we are. Bodies come in all shapes and sizes and there is no one-size-fits-all approach to weight loss. How and where you carry your weight is an important factor to consider when trying to drop pounds and reach your goals. That’s why Nutrisystem has created personalized plans that consider your personal body type. “Pear shape” and “apple shape” are two of the most common body types. Keep reading to learn more about the pear body shape and what it means for the weight loss journey.

What Does Pear-Shaped Mean?

If you’re the classic pear shape, most of your weight is below your waist in your hips, buttocks and thighs. Your waist may be more defined and narrower than your hips and thighs. While body type depends on many factors, women are more likely to be pear-shaped then men, says ScienceDaily. Men tend to more apple-shaped, storing excess fat around the middle in the abdomen.

Your pear-shaped body may be beneficial for your overall health. One study found that postmenopausal women with a pear body shape may have a lower risk of heart disease than apple shapes, even with a normal Body Mass Index (BMI). “Women who stored fat around their middle were three times more likely to suffer from heart disease than women with the opposite body type,” says Patient.info.

Researchers theorize that a pear shape may be protective because of where body fat is being stored. Apple shapes tend to store fat around the belly where many organs reside. According to Patient.info, belly fat around the organs is associated with an increased risk of Type 2 diabetes and cardiovascular disease.

Genetics and Hormones

According to a study, published in Nature Genetics, body shape and how someone carries extra weight is determined by genetics. The study found 24 genetic variations which helped separate apple-shaped people from pear-shaped people, says Medical Xpress.

You may have inherited your pear shape; However, the other culprit for your hourglass figure may be estrogen. “The pear body type is more common in pre-menopausal women and some men and is associated with estrogen dominance,” says the American Council on Exercise (ACE). According to HuffPost Canada, pre-menopausal women with excess estrogen tend to have this shape. In both genders, extra estrogen is considered a risk factor for obesity.

Exercising for Your Shape

Regular cardio and toning exercises are key to managing a pear shape. Cardio will help you burn fat all over. You can also add regular resistance training—the kind where you’re moving your body against the resistance of your own body weight, gravity, bands or weights. That will help you firm up your muscles. You may always have a pear shape but you’ll look and feel better by incorporating regular exercise into your routine.

Dressing for Your Pear Shape

There are a few things to keep in mind when shopping for your pear shape. Nordstrom Trunk Club recommends tops and jackets that accentuate your top half and defined waist. Choose bright colors and prints that balance your silhouette. When it comes to pants, select darker colors and “slightly roomier” styles that aren’t too tight. A pointed shoe can elongate your legs.

Eating for Your Pear Shape

You can enjoy a diet slightly higher in carbohydrates than other body types. However, be sure to focus on those that are rich in dietary fiber. Protein will help you to feel full and satisfied but be mindful of the amount of dietary fat you consume. Check out the list below for some smart choices for each gender:

Smart choices for women:

• Low fat, high-quality proteins, such as salmon, egg whites, chicken breast and cottage cheese will keep you feeling full and satisfied long after you finish a meal.
• Choose high fiber carbohydrates like quinoa, barley and hummus.
• Blueberries are an ideal fruit choice for your body type.
• Eat vegetables such as cauliflower, kale and spinach for loads of nutrients and few calories.

Smart choices for men:

• Salmon, chicken breast, eggs and cottage cheese will provide you with high-quality protein to fuel your day.
• Fill your plate with high fiber carbs like brown rice and corn.
• Fruit like blackberries and apples (with the skin on) fit well into your meal plan.
• Make your salads and sides with broccoli, spinach, asparagus and cherry tomatoes.

Personalized plans from Nutrisystem take your personal body shape into account, creating a weight loss program designed for you. Our menu is filled with delicious, high fiber and low fat options that are lower on the glycemic index. This helps to simultaneously curb your appetite while helping your body lose weight, according to a June 2013 study, published in Obesity. Study participants who followed a low glycemic diet lost more body mass than volunteers eating a high glycemic diet, including the dangerous fat that’s tucked in and around the abdominal organs.

If your pear-shape is at least partly caused by estrogen, limiting foods that boost blood estrogen may help you lose weight, says ACE. They recommend avoiding high-fat dairy products, alcohol, caffeine, trans-fats, unfermented soy products and non-organic meats. Instead, opt for low-fat dairy, organic protein and healthy fats from whole foods like nuts, seeds, avocado and olives.

You should also stick to high-fiber options. “Fiber, which is found in fruits, vegetables, nuts, seeds, legumes and whole grains, slows insulin release and aids in the removal of estrogen from the body,” says ACE. Always speak to your doctor before making any dietary changes or if you have any questions or concerns about your estrogen levels.

The post Weight Loss & Body Type: All About the Pear Shape appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/pear-body-shape-and-weight-loss/