A woman with an hourglass shape is characterized as having a slim waist with proportionate shoulders, bust and hips. Just as a pear shape cannot be an apple shape, and vice versa, an individual with a banana shape may find it exceedingly difficult to transform into an hourglass shape. Although no weight-loss plan will magically produce an hourglass shape, a nutritionally sound diet with a well-balanced fitness regime will work together to shrink the waistline and strengthen the shoulders, hips and thighs. Consult your medical adviser before participating in any weight-loss program.
MyPyramid Eating Plan
The United States Department of Agriculture, abbreviated USDA, created the MyPyramid eating plan as a nutritional guide for individuals wanting to improve their health or physique. Formerly known as the Food Guide Pyramid, MyPyramid focuses on creating well-balanced meals for optimal wellness. The eating plan divides food products into five categories, which are protein, dairy, grains, vegetables and fruits. The protein group includes products such as seeds, nuts, meat, fish and beans. The dairy group consists of milk, yogurt and cheese. Grains include cereals, oat products and bread into the dietary mix. The MyPyramid food plan allows for a small percentage of the diet to consist of fats, oils and sugar. Never exceed 10 percent, fats, oils and sugar and avoid processed foods high in saturated fats, trans fats and cholesterol.
Nutritional Recommendations
The USDA recommends that a moderately active adult should consume between 1,800 and 2,200 calories daily. Based on this recommendation, 18 percent of those calories should be from rich protein sources, such as salmon, poultry or eggs. Vegetarian options include beans or soy products. Total dietary fat should not exceed 29 percent, with saturated fats limited to 7.8 percent. The Glycemic Index site makes specific suggestions as to the most effective food products for weight loss, which include lean protein, healthy fats and complex carbohydrates. Healthy fats may include common household cooking oils, such as olive oil, or produce such as avocados. Complex carbohydrates, such as the whole grain cereals, require more energy to digest and are thus less likely to cause blood-glucose fluctuations. Over the course of the day, this will lead to fewer cravings and increased energy.
Foods Restrictions
The USDA cautions against eating high-sodium and high-sugar food products and beverages. While the body requires sodium for functions, such as nerve impulse transmittance or contraction and relaxation of muscle tissue, the USDA recommends limiting sodium intake to less than 2,300 mg per day for a healthy adult as an excess of sodium may lead to health complications, such as high blood pressure or chronic kidney disease. According to Mayo Clinic, the average American consumed 3,400 mg of sodium daily, mostly in processed foods or condiments.
High-glycemic sweet and savory foods lead to a spike in blood-glucose levels, followed shortly by a sharp drop in blood-glucose levels. They have no satiating effect on the body and may lead to cravings. Foods high in saturated fats should also be limited as they are a major contributor to the obesity epidemic. According to 2009 statistics provided by the Centers for Disease Control and Prevention, Colorado and the District of Columbia are the only two states with an obesity level less than 20 percent. Eliminating saturated fats from your diet will not only benefit your waistline, but also your heart.
Fitness Regime
While maintaining a proper balance of healthy fats, protein and carbohydrates will have a positive effect on the waistline, implementing regular physical activity into your daily routine will prevent excess calories from being stored as fat and will also help build muscle mass, which requires more calories to maintain than fat. Mayo Clinic recommends a minimum of 30 minutes of daily aerobic activity as well as regular strength training exercises. Although an hourglass-shaped body may not be attainable for every body shape, cardio exercises will burn overall body fat while strength training exercises for the shoulders, arms, hips and thighs will help build muscle and reduce the appearance of a wide midsection.
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