Since bodies come in all shapes and sizes, we here at Nutrisystem understand that there is not exactly a one-size-fits-all approach to healthy living. One of the things that often comes into play during the weight loss journey is one”;s body shape. Where you tend to gain weight–;and where it”;s most difficult to lose–;are definitely related to your body shape and cannot be ignored. Of the recognized shapes, most people seem to fall into the “;apple body”; or the “;pear body”; category. The new personalized plans from Nutrisystem take your personal body shape into account, so that you get a meal plan that works best for you.
Let”;s take a look at the apple body shape and what it means for your weight loss journey.
What Does Your Body Type Mean?
What Does Apple-Shaped Mean?
Those who fall into the “;apple shape”; category have shoulders that are broader than their hips. This body type is also typically associated with being “;top heavy”; (bigger on top and smaller on bottom). Oftentimes apple-bodied people have thin limbs, larger waists and tend to carry weight around their abdomens. When apple bodies gain weight, it”;s usually around their midsection.
The apple shape is more likely to develop–;or worsen–;as one ages. Men who are apple shaped are commonly described as looking as though they have a “;beer belly.”;
The Body You”;re Born With
Of course, our body shape is impacted by more than just our lifestyle. Body shape has also been shown to be strongly affected by genetics. In a study, published in Nature Genetics, researchers found that the shape of a person”;s body–;more specifically, how they carry weight around their abdomen–;is determined by one”;s genes. In fact, researchers found 24 genetic variations which helped separate apple-shaped people from pear-shaped people, says Medical Xpress.
Still, researchers also conceded that lifestyle habits can have an important impact and that genes are not our final destiny. That means that healthy habits, like a well-rounded diet and regular exercise, can help prevent fat accumulation regardless of body type.
Exercising Your Apple Shape
Overall, we believe in a well-rounded exercise program that hits all areas of the body–;no matter what body shape you have. However, those with apple shape might be interested in exercises that address their trouble zones.
For apple shapes, that”;s usually the belly and the waistline, so core-focused exercises combined with plenty of cardio may help. Of course, even though your arms and legs might not be “;trouble spots,”; we still think strength training and full body work-outs have value. Keeping muscles strong as we age is so important for all of us. Always speak to your doctor before starting a new exercise routine.
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Dressing for Your Apple Body Shape
Even with weight loss, to some degree, you will always maintain an overall appearance in line with your body shape. In other words, you can lose fat, become leaner and most importantly, get healthy–;but you can”;t completely alter the body shape you were born with.
For that reason, knowing and understanding how to dress for your body type can be valuable information that helps you feel your best.
Since the legs are often one of the best assets of apple-shaped bodies, show them off! Choose clothes that play up those thin limbs. And if you”;re someone who usually gains weight around the middle, opt for clothing that does not fit overly tight in that area. Clothing that is ruched or loose-fitting around the belly might make you most comfortable.
Eating for Your Apple Body Shape
The biggest health concern with the apple-shaped body type is the fact that the risk of diabetes and heart disease can accompany that extra visceral fat that may be accumulating around your midsection. For that reason, the ideal apple-body shape diet is focused on reducing refined carbs and unhealthy fats which can contribute to this type of weight gain.
Protein is the foundation of your diet. Be smart about the types of carbohydrates you choose, focusing on vegetables and good-quality, complex carbs that are high in fiber. Limit added sugars and simple carbs. Check out the lists below for grocery additions that may work best for you:
Smart choices for women:
Lean proteins, such as chicken breast, turkey breast and tuna should be the cornerstone of your meal plan.
Get your carbohydrates from legumes, such as lentils or chickpeas and whole grains like quinoa.
If you”;d like to indulge in fruit, choose lower sugar options like raspberries.
Fulfill your veggie servings with spinach, zucchini, cauliflower and artichokes.
Smart choices for men:
Choose salmon, crab and lean beef as the protein portion of your meals. When you want to go meatless, edamame is another great protein choice for you.
White beans and quinoa are high in fiber, making them perfect carbs for your plan.
When you want to enjoy fruit, blueberries and apples (with the skin on) are the way to go.
Load up on fiber with vegetables like mushrooms, tomatoes, artichoke hearts and spinach.
Of course, getting rid of fast food–;and heavily processed foods–;is going to help anyone, regardless of body type. It”;s a healthy lifestyle change that can not only help you to lose weight but also live longer.
And at the end of the day, that”;s really what we care about most–;helping people make lifestyle changes that will improve their quality and longevity of life. No matter what body type you were born with, we believe that”;s what you deserve.
Check out Nutrisystem Personalized Plans for a diet designed for your body shape! Click here to learn more. >
5 Reasons Nutrisystem is the Best Diet Plan to Become Your Best You
The post Weight Loss & Body Type: All About the Apple Shape appeared first on The Leaf.
Read more: leaf.nutrisystem.com
Pies are among America”;s favorite desserts and a classic indulgence in the summer season. There”;s nothing quite like a nice slice of pie to finish off a delicious BBQ dinner. Unfortunately, these summertime favorites and epic Labor Day desserts are traditionally packed with fat and sugar that can easily derail your healthy intentions and weight loss journey.
But don”;t get discouraged! While store-bought pies and traditional summer dessert recipes will have you loaded up on white flour, butter and sugar, our recipe developers at Nutrisystem and The Leaf Weight Loss Blog have created some diet-friendly options. Our healthy recipes will provide you with your fill of pie while keeping your healthy eating plans on track. These 10 summer pies use simple swaps and healthy ingredients to lighten up some of your favorite summer desserts.
Here are 10 summer fruit pies for a seasonal and satisfying sweet treat:
1. Fresh Peach Pie >
Nothing screams “;summer”; like a big slice of peach pie. Summer is peach season and that means lots of tempting peach desserts will be popping up–;including some not-so-healthy ones. Fortunately, our healthy summertime version of peach pie uses a whole wheat crust and a diet friendly fruit filling with five cups of fresh peaches. No added sugar needed in this sweet treat! Peaches are rich in vitamin C, potassium and fiber, making them a great addition to your healthy diet during beach season. One slice of this peach pie is 170 calories and counts as one SmartCarb and two Extras on the Nutrisystem plan.
2. Healthy Apple Pie >
As they say, an apple a day keeps the doctor away–;an old adage that just may ring true considering the fact that apples have been linked to a lower risk of heart disease. But when apples are used in traditional pie recipes, their health value tends to get lost. Instead of burying apples in a load of sugar, this summer dessert recipe gets its sweet flavor directly from the source–;whole, delicious apples. It”;s a yummy indulgence you can feel good about. One slice of this healthy apple pie is just 147 calories and counts as one SmartCarb and two Extras on the Nutrisystem plan.
3. Must-Try Strawberry Pie >
Where fruit pies tend to go awry is in the crust. Pie crusts (and tarts) are usually packed with lots of butter. On top of that, many fruit pie fillings contain added sugar. However, this lighter version of strawberry pie uses a simple pie crust made from graham crackers and just two tablespoons of butter plus an egg. It also features a simple yet delicious strawberry filling that’s made from whole strawberries and a sugar-free gelatin mix. You”;ll get a healthy dose of superfood strawberries–;known to be a great source of fiber and vitamins–;while indulging in a sweet treat. A slice of this summer pie is 132 calories and on Nutrisystem counts as one SmartCarb and one Extra.
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4. Blueberry Pie Crumble >
Add this beautiful blue baked good to your seasonal summer menu! This berrylicious crumble looks like a gourmet dessert from your local bakery. However, don’t be fooled because it’s extremely easy to make. The secret ingredients that make this recipe unique are chia seeds and oats, which create a satisfying yet smart slice of pie. One serving contains 138 calories and counts as one SmartCarb and one Extra on the Nutrisystem program.
5. No-Bake Strawberry Pie Parfait >
No-bake pie recipes that are quick to whip up are absolutely welcomed in the summer when nobody feels like heating up the house with their oven or spending a lot of time in the kitchen. This simple-to-make no-bake recipe will give you the taste of strawberry pie in a delicious parfait. It”;s a matter of mixing up a few ingredients and then layering those yummy mixes. In addition to healthy whole strawberries, this summer dessert recipe also uses nonfat Greek yogurt, which contains probiotics to support good gut health and boost your health and wellness goals! One parfait is 252 calories and counts as one SmartCarb, one PowerFuel and one Extra on the Nutrisystem plan.
6. Skinny Peach Cobbler >
With summer being peach season, here is another wonderfully peachy dessert recipe to try! Though a light alternative, it tastes so much like traditional cobbler that it just may transport you to a front porch in the South. This version is made healthy by ditching the highly refined ingredients like white flour, white sugar and butter for whole wheat flour, brown sugar and only a smidge of light butter. It”;s a delightful and guilt-free summer dessert staple, coming in at only 135 calories per serving. On the Nutrisystem plan, this Skinny Peach Cobbler counts as one SmartCarb and two Extras.
7. Raspberry Chocolate Mousse Pie >
When it comes to decadent, indulgent and healthy summer desserts, anything with the words “;chocolate”; or “;mousse”; easily tops the list. But most chocolaty summer pies are also packed with fat and calories. Fortunately, this light version has all of the decadence without the guilt. The secret ingredient for the creamy, silky goodness of a typical mousse pie is none other than tofu in this recipe! But if you weren”;t the one to be whipping up this dessert, you”;d honestly never know. Top it off with a cup of fresh raspberries to get your antioxidant power, too. A serving of this summer raspberry treat is just 157 calories and counts as one SmartCarb and one PowerFuel.
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8. Skinny Strawberry Rhubarb Crumble >
If you’re looking for the perfect dessert to bring to a picnic, this is it! Sweet strawberries shine in this Strawberry Rhubarb Crumble that screams summertime and sunshine. You can forget about kneading and rolling out pie dough with this easy dish. Simply make the filling and top it with the stevia-sweetened and gluten free crumble that’s easy as… pie! One serving contains 185.9 calories and counts as one SmartCarb and two Extras.
9. No-Bake Apple Pie Yogurt Parfait >
Don’t feel like turning on the oven to make our Healthy Apple Pie recipe? Not to worry! We’re cooking up a no-bake sweet treat that will keep you cool during the warm summer season. Fresh apples and warm spices are layered with creamy, chilled Greek yogurt for a parfait that’s reminiscent of a fresh-baked slice of pie. A sprinkle of chopped walnuts adds a crunchy texture that’s the cherry on top. At just 186 calories per serving, you can log it into your NuMi journal as one SmartCarb and one PowerFuel.
10. Sweet Potato Pie Nice Cream >
While this last recipe isn’t technically a pie, it’s inspired by the flavors of a classic. Plus, when it’s hot outside and the temperatures are soaring, who wants to turn on the oven? A frozen dessert is just what you need on those hot summer days. A Thanksgiving staple unites with a summertime frozen favorite. Imagine your mom’s famous sweet potato pie blended into a creamy, dreamy ice cream. Enjoy pie season even on the hottest of days with this Sweet Potato Pie Nice Cream. Cool down and stay hydrated while digging into fruity, fall flavors! One serving contains 170 calories and counts as one SmartCarb and two Extras on Nutrisystem.
Looking to Lose 10 Pounds? Why Nutrisystem Is Your Summer Weight Loss Program
The post 10 Summer Pie Recipes for a Satisfying Sweet Treat appeared first on The Leaf.
Read more: leaf.nutrisystem.com
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