Do you know about body types? Have you ever tried all kinds of sports and diets to achieve your desired body shape, but despite losing weight, you did not achieve the desired body shape? The reason for this is the difference in body types. Each person has a specific body type based on the skeletal structure and overall shape of the body and is different from the other. If you want to have complete information about body types, stay with us until the end of this article. Next, we will explain what is body type? What are the different types? What kind of nutrition is better for each body type? What is the right exercise for each of these types and how can you recognize the body type? If you want to know your body type and follow a proper diet, you should consult a nutritionist. You can contact a nutritionist through your doctor’s website. In addition to the face-to-face appointment system, Doktorto also offers online and telephone consultations. What is the body type? People’s bodies have different shapes and sizes, and this makes organs unique. One person’s body may be more curvy and another’s shoulders may be broad. Some people have more muscle and some have more fat. Usually, the body type of people is determined after puberty. In addition to heredity, this issue depends on the type of nutrition, eating habits, activity level, lifestyle and hormonal changes. Body type depends on the distribution of fat and muscle in the body. Some people are thin and tall, and others have more fat and are called chubby. For this reason, it is a challenge for some people to gain weight and for others it is difficult to lose weight. Types of body types are called somatotypes. This idea was first proposed by Dr. Sheldon in the 1940s. According to this theory, there are three types of somatotypes. The general shape of the body is unchangeable and even some physiological and psychological characteristics depend on these types. Today, this theory has undergone changes and only its general form remains. Many people are a combination of these three body types. In fact, our physiological characteristics determine the type of somatotype, and the general shape of the body cannot determine the physiological state. If you want to know which somatotype your body type is closest to, you should familiarize yourself with these three types and know their characteristics. Three types of body types endomorph, mesomorph and ectomorph determine the general shape of the body of people. 1. Ectomorph, the body type of tall and thin people are these tall and thin people. Gaining weight is difficult for them and the amount of fat and muscles is low. Gaining weight is difficult for this group. Maybe many people miss the thinness of this group. But some women and men in this group do not like their excessive thinness. Fashion industry models fall into this category. Their characteristics include: their shoulders and hips are narrow compared to their tall height. Their muscles are small compared to the length of the bones. Their metabolism is high and weight gain is difficult. In this type, a body mass index less than 17 can be a sign of an eating disorder such as anorexia or bulimia nervosa. Ectomorphs are tall and thin people. Gaining weight is difficult for them and the amount of fat and muscles is low. 2. The mesomorph of these people is neither overweight nor underweight. Their bodies are athletic and strong. They usually eat whatever they want without worry. Mesomorphs lose weight easily and gain weight easily. Swimmers and volleyball players usually belong to this body type. Their features include the following. Their bone structure is average and their shoulders are wider than their hips. They have athletic muscles. Their metabolism is efficient and the decrease and increase of metabolism is done easily. 3. Endomorph in this type of body type has a lot of fat and muscle and these people gain weight easily. Most football players fall into this category. Their features include the following. Bone structure with big hips and middle part has more fat all over the body. Fat is quickly absorbed in the body and it takes a long time to get rid of it. Their metabolism is naturally low. Usually, a sedentary lifestyle causes a decrease in metabolism. But chronic conditions such as diabetes and hypothyroidism can also have an effect. Endomorph body type has a lot of fat and muscle and these people gain weight easily. Most football players fall into this category. Types of body type in women The types of body type mentioned for women and men are considered. But some people consider these body types to be exclusive to men and define a separate body type for women. Women usually have more body fat than men. The chest, hips and thighs are bigger and their curves are more. Types of body types common in women are: pear or triangle body shape: the overall body shape of these people is triangular. Their shoulders are smaller than their hips and most of the weight is distributed in the hips and thighs. Rectangular body shape: there is no curvature in the body of these people and the waistline and hips are not visible. The width of the shoulders is the same as the hips and the weight distribution is the same throughout the body. Inverted triangle body shape: In this form, the lower half of the body is smaller than the upper half. The shoulders are bigger than the hips and the weight gain is seen more in the upper half of the body. These people usually have large breasts and narrow hips. Hourglass body shape: In these people, the lower and upper halves of the body are equally wide. Usually, the waist is smaller than the chest and hips. Oval or apple body shape: In this type of people, the upper and lower halves of the body are narrow. Most of the weight is in the chest and abdomen and the legs are narrow. The body type of women can be classified as this image. Which doctor should I consult to determine my body type and the appropriate diet for that type? If you want to know your body type and are looking for a diet and exercise program suitable for your body type, you should visit a nutritionist. You can apply for a phone consultation with a nutritionist doctor or face-to-face contact through your doctor’s website. In addition to the face-to-face appointment system, Doktorto also offers online and telephone consultations. The right diet for all types of body types. In order to achieve the body you want and have the right body shape, you must know the healthy nutrition of every body type. Some diets are suitable for one body type and not as useful for another type. In the following, we will introduce the suitable diet for different body types. 1. Diet for ectomorphs As you can imagine, this group of people should eat fatty foods. But low-fat diets such as a vegetarian diet can be a good option. In contrast, a diet such as a ketogenic diet is not recommended for these people. If you want to gain weight, but not accumulate fat in the abdominal area, you should use low-fat diets. High-fat diets increase physical stress. The body of these people responds well to carbohydrates. Include fiber-rich fruits, vegetables, and whole grains in your diet. Increase your protein intake. Lean animal sources and a variety of nuts and seeds can be helpful. 2. The diet for mesomorphs in this group of muscle building people is relatively easy and all macronutrients should be consumed equally. It means that carbohydrates, protein and fat should be included in the diet sufficiently. The sensitivity of the mesomorph type to insulin is low and the consumption of a moderate amount of carbohydrates does not cause a disturbance in the blood sugar level. The best diet for this type is a diet where 40% of calories come from carbohydrates, 30% from protein and 30% from fat. The diet should be balanced and complete. Eat small, frequent meals. 3. Diet for endomorphs Endomorphs gain weight more easily than other types. For this reason, despite the same diet, fat absorption is higher. Fat is more deposited around the waist and is related to insulin resistance. Insulin resistance affects carbohydrate processing in the body. You need to watch your calorie intake. 40% of daily calories should come from protein, 40% from fat and 20% from carbohydrates. Try to increase fiber-rich vegetables in your diet. In this way, waist fat is reduced. According to medicalnewstoday regarding the possibility of disease in different body types: People should not think that they are less susceptible to certain diseases because of their body type and shape. Sometimes a person with an apparently healthy or average weight may develop metabolic obesity. The diet of each body type is different and you should consult a doctor about this. Suitable exercise for all types of body types. Each type of body type should follow specific exercises. The amount of body fat and metabolism is different in each body type, and for this reason, one type of exercise is not suitable for all these types. 1. Exercise for ectomorphs, increasing muscle and fat is difficult for this group. This group should focus on compound movements rather than isolated movements. Because more muscles are used in these exercises. Weight training can be a good option. If you’re into aerobics, combine them with weight-bearing exercises. If you do cardio twice a week, use dumbbells and strength training three times a week. 2. Exercising for mesomorphs is a good option for mesomorphs. Movements such as sprinting and weight lifting help the muscles to contract quickly. Weight lifting causes rapid muscle building, and cardio exercises cause rapid weight loss. The body of mesomorphs tends to stay in a fixed position. If you experience stable weight and muscle building, you can overcome this stagnation by changing your exercises. 3. Exercise for Endomorphs Regular exercise is as important as diet for this body type. To lose waist fat, you need to increase your cardio. These exercises effectively help burn calories. Exercise three to five times a week for 30 to 45 minutes at a low to moderate intensity. After getting fit, add high intensity strength training to your workouts. It is better to determine the exercises suitable for your body type. Factors effective in determining body types: Various factors determine the overall shape of the body. Including: genetics, sex, age, diet, activity level. Body shape can be changed by changing the level of activity and diet. For example, if your body type is ectomorph, you have to put in a lot of effort to gain weight. But with a proper diet and routine exercises, you can change your body shape. How can I identify my body type? If you want to know what body type you have, answer the following questions and identify your body type according to the answer. When you look in the mirror, which part of your body looks dominant? How are the bones, muscles, fat of the shoulders compared to the hips? Shoulders are narrower than hips. They are as wide as the hips. The shoulders are wider than the hips. Which of the following objects is closest to your body shape? Pear Hourglass Pencil If you hold the wrist with the middle finger and thumb of the other hand, which position will be created? Middle finger and thumb are placed together. Middle finger and thumb hardly touch each other. There is a gap between the thumb and the middle finger. 5. Which state describes your condition to reach your ideal weight? I have trouble gaining fat and muscle. I gain and lose weight with no problem. I gain weight easily; But I have trouble losing weight. Pay attention to the number of times you answered options 1, 2, and 3. If option A mostly describes you, you are an ectomorph. Option B is mesomorph and option C is endomorph. Frequently Asked Questions If you want to know your body type and follow the diet and exercise suitable for your body type, you have probably encountered questions about this. For this reason, we have raised some of your frequently asked questions and provided their answers. What is somatotype? Somatotype is the body type. Dr. Sheldon proposed this theory for the first time in the 1940s and introduced the three body types of ectomorph, mesomorph and endomorph as three somatotypes. How many body types do we have? In general, we have three types of body types that people fall into these three groups. Of course, it should be noted that many people are a combination of these three body types and are not limited to just one type. Does body type change with age? As the age increases, fat accumulation in the body increases and metabolism decreases. With reduced mobility, the body type may change over time. Conclusion and guide to see a doctor. There are three types of body types: ectomorph, mesomorph and endomorph. In each of these types, the amount of fat and muscle accumulation is different compared to the bone structure. Also, the metabolism of these types is different. In the past, it was believed that each body type has certain physiological and psychological characteristics. But today we know that lifestyle, type of diet and physiological characteristics make us fall into one of these types. Women’s body type is also classified based on another classification. The general shape of the body can be triangle, rectangle, inverted triangle, hourglass or apple. To get more information about body types, suitable diet for each type and sports exercises for these groups, you should consult with a nutritionist. You can communicate with the doctor online, by phone or in person through the doctor’s website. Your doctor takes care of your health!
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