Features of weight loss for the inverted triangle body type

Issues discussed in the material:

What types of female figures exist?
What is characteristic of the “inverted triangle” type?
What clothes should women with an inverted triangle figure choose?
What things should not be worn by women with an inverted triangle figure?

Female figures are divided into several types, each of which is beautiful in its own way. You cannot say that any particular body shape is wrong. The figure in the form of an inverted triangle is most often characteristic of female athletes, but there are also representatives of this type who are not involved in sports. Girls often think that their physique is similar to a man's, so they develop complexes. But this is not a reason to be upset. You just need to choose the right clothes so that they well hide existing flaws and emphasize numerous advantages. If you have an inverted triangle figure, what should you wear to look attractive? You will learn about this from our article.

Characteristic features of the figure

The main features of the inverted triangle body type are narrow hips and pelvis and broad shoulders. That is, the upper part is noticeably larger than the lower, which makes the body look like a V or an inverted triangle. Because of this, it looks athletic and fit, like professional athletes, but not quite feminine.

It is worth noting that women with the body type in question are often not inclined to be overweight and do not have problems with excess weight if they lead a fairly active lifestyle. When the mass begins to increase, the fat deposits are localized in the upper part of the body, namely in the chest, arms and shoulders. Next, the waist comes into the process, and the body type can change and turn into the so-called “apple”. Legs always remain slender, and this is undoubtedly a big plus.

Why does the inverted triangle body type lose weight like everyone else?

On the Internet you can find the opinion that inverted triangles do not gain weight. They say the figure is athletic, V-shaped. Happens only to ectomorphs. You can use it to fuel up on cakes almost until you’re old, and stay in Angelina Jolie’s shape.

In fact, no one can deceive the law of conservation of energy. Another thing is that if the owner of such a figure is really genetically thin, her excess weight will not look very “fatal”. Increased nutrition combined with minimal physical activity over time turns such girls into “skinny fat” and contributes to the deposition of visceral fat. So the maximum that she will gain is a small tummy, “ears” on the sides and cellulite.

But in reality this rarely happens. Since childhood, “inverted triangles” have slightly fewer problems than “apples” and “pears”; fat deposits are not pronounced at a young age with a normal diet. If they don’t have any personal drama with eating, then with a normal diet, the figure is preserved “within aesthetic limits” for quite a long time. There is no need to resort to diets, because many people simply maintain healthy eating behavior without unnecessary intervention, and weight problems do not bother them.

“Recruitment” happens either during pregnancy or due to changes in life circumstances. For example, giving up sports or dancing for an office job almost always means acquiring both “sides” and “ears.” Life-changing events themselves do not cause fat storage. Weight gain occurs due to decreased physical activity and lack of dietary adaptation.

No special recruitment mechanisms for different body types have been identified in science. As well as no special ways to lose weight. Diets based on your body type? They were invented by glossy journalists to improve sales of their own publications.

Even in professional bodybuilding, the “weight loss” diet depends only on:

load level;
athlete's goals;
training experience and previous experience.

Therefore, only one thing will help the “triangle” lose weight – a calorie deficit.

What challenges are you facing?

Your main task is to make your figure more feminine. This can be achieved, first of all, by increasing the lower body. But it should not be carried out by increasing the amount of fat consumed, because in any case they will be deposited in the wrong place, namely at the top. Therefore, the only sure way is specially selected physical activity.

As for the upper part of the body, it is unlikely that it will be possible to reduce it, because it is wide not so much because of fat deposits, but because of the peculiarities of the constitution. And even the volume of muscle tissue in this area can be quite normal.

It's just the way your skeleton is designed, and there's nothing you can do about it. But if you do not increase the loads placed on this part, it will not increase, that is, problem areas will become almost invisible (provided that other areas are worked on).

Apple body type

Distinctive features: average height, full bust, narrow hips, usually flat buttocks. If a woman with this type of figure begins to gain weight, then fat is deposited on the stomach, shoulders, and a double chin may appear, while the thighs and legs remain thin.

Features of training. In terms of maintaining shape and achieving ideal proportions, this body type is the most difficult. So, in order to lose weight, you need to focus on aerobic exercise - any cardio sessions. In order to increase the effect of fat burning, you do not need to do splits, you should give preference to training for the whole body - circular or interval in a multi-repetition mode. Beginners should start with 2-3 workouts per week, after a couple of months increasing the frequency to 4 per week, distributing them as follows: 2 cardio training (for example, on any machine) and 2 interval or circuit training.

The more activity women with an Apple body type have, the easier it will be for them to stay in shape. In this case, anything will do: walking, dancing, swimming and any outdoor games.

Proper weight loss

How to lose weight if you have an inverted triangle body type? The peculiarities of losing weight are determined by the fact that almost all owners of this type have a good metabolism, that is, their body quickly processes incoming fats, and if their intake is controlled, then the weight will not increase. In addition, all girls and women are quite athletic and athletic, so they have very prominent muscles.

But this is exactly what can turn against them if some rules are not followed. If you act thoughtfully and comprehensively, then the shortcomings will become invisible, and the advantages will favorably emphasize your appearance.

Features of the figure

Don’t know if you can be classified as a girl with this body type? It is not difficult to determine this; this type of physique is characterized by the following features:

Shoulders are medium-sized or wide, wider than the hips;
rather large breasts - from medium to very full size;
not a clearly defined waist, even its absence is possible;
narrow pelvis;
long slender legs.

If you really have such external data, then your figure belongs to this type.

This photo shows the “inverted triangle” body type, which has all of the above characteristics:

How to eat?

The first thing to start on the path to an ideal figure is proper nutrition. And it should be based on the following principles:

Fats can be included in the diet, but only healthy ones and in moderation. They are found in fatty varieties of sea fish, as well as in vegetable oils. But consume the latter fresh; frying them is not recommended.
The amount of protein should be sufficient, but not excessive. Your diet may include fermented milk products (for example, cottage cheese, low-fat cheese), low-fat fish and poultry (turkey, chicken).
You just need carbohydrates, which are easiest to get from cereal products. So your menu should certainly include various cereals, and you can and even need to add fruits or berries to them. Also prepare side dishes from cereals, for example, rice (preferably brown), buckwheat, bulgur, and so on.
Focus on vegetables. Firstly, they are low in calories, and secondly, they contain a certain amount of carbohydrates.
Fruits and berries are also very good for you, because they are a source of carbohydrates and also contain a lot of minerals, vitamins, macro- and microelements.
Drink about 1.5-2 liters of water, but no more. When the amount decreases, metabolism may slow down, and exceeding the norm threatens the appearance of edema.
Control your salt intake, because its excess will inevitably lead to fluid retention, and in your case it will be localized in the upper part of the body: on the arms, face.
Hot spices are also undesirable for you, so replace them with aromatic seasonings, but add them to dishes in moderation.
Exclude from the menu smoked, spicy, salted, pickled, carbonated drinks, high-calorie confectionery and baked goods (marshmallows, bran bread, marshmallows are allowed), as well as semi-finished products and fast food.

Clothing options

Properly selected wardrobe items will help eliminate minor imbalances between top and bottom. Let's look at the most successful clothing options for the “inverted triangle” body type, which will help transform a woman and give her silhouette femininity and harmony.

When putting together fashionable outfits, consider the following recommendations from experts in the fashion world:

You should not focus on broad shoulders and a voluminous bust with the wrong clothes. For such a feminine appearance, puffed sleeves, ruffles, frills, large bows and other decor on the chest are inappropriate.

You should know that boat necklines, stand-up necklines, cowl necklines, American armholes and excessively short sleeves will visually expand the upper body. Clothes with these elements should not be in your wardrobe if you do not want to look funny and ridiculous.

Short and tight trousers are also prohibited for girls and women with this body type. This will make the upper body appear even more voluminous against the background of a narrow bottom.

Shoulder pads and padded shoulders, as well as dolman sleeves, are something that should not be in the wardrobe of female representatives of this body type.

Clothes made of light, flowing fabrics look good on such a figure; they lighten the entire silhouette as a whole.

In all its diversity, clothing for the “inverted triangle” body type is presented in detail in the photo below:

How to play sports?

Physical activity is also useful and necessary, but properly selected.

The following exercises will help you make your lower body more voluminous:

Squats are very effective because they allow you to work your buttocks and thighs, increasing muscle mass in these areas.
Cycling is for you. At home or in the gym, you can exercise on an exercise bike. An elliptical one will also come in handy.
If you want to work out with a trainer, then sign up for step aerobics. These are dynamic workouts that will make your legs and buttocks more prominent. The upper body is minimally involved, but, for example, the abs are also actively worked out.
Lunge forward. Starting position: standing straight, legs together, and hands on your waist. Next, take a wide step forward with your right leg, bend your left knee, touch the floor with it and lower yourself as low as possible. Repeat for the other leg and perform the exercise about 30 times.
Jogging or running on a treadmill will help. But to achieve results, it is better to train daily and for at least fifteen to twenty minutes, trying to maintain an active pace.
To get a beautiful waist, you can twist the hoop and perform abdominal exercises: lifting or bending the body.

Hollywood stars

Unfortunately, by nature this type of female physique is not harmonious. That is why, with the help of clothing and special exercises, it is necessary to balance the upper and lower parts of the female body as much as possible. The outfit should be designed in such a way that the shoulders become visually narrower and the hips become round. In fact, this is not difficult to do.

According to stylists, the main thing is to follow the three golden rules of the “inverted triangle”:

Do not load the upper body with a large number of decorative elements. Preference should be given to wardrobe items that have been sewn with a minimum of decor. The top should be as simple and discreet as possible.
The cut of clothing should be straight and strict.
Emphasis on the hip area.

If you are the owner of such an appearance, you should not underestimate yourself, because many recognized beauties of Hollywood also have the same physique as you. Angelina Jolie, Catherine Zeta-Jones, Cameron Diaz, Demi Moore - these are not all the stars with the “inverted triangle” body type, who always have an impeccable appearance.

Recommendations

Some useful tips for girls with an inverted triangle body type:

Remember that a woman who is confident in herself simply cannot have flaws. And if they exist, then others know nothing about them. So if you feel like a goddess, others will feel the same way about you. Therefore, wear yours with pride.
Don't slouch or roll your shoulders! At first glance, it may seem that this technique will help narrow the upper part, but this opinion is wrong. You will look extremely ridiculous, uptight and completely unattractive. It is better, on the contrary, to straighten your shoulders and push your chest forward.
To look sexier and more feminine, review your wardrobe and start dressing correctly. Focus on the lower body and try to increase its volume. Wear full skirts and tapered trousers in bright colors. But try to transform the upper part so that it becomes more miniature. It is not recommended to open both shoulders and wear bustier models (although asymmetrical items with one sleeve are quite acceptable); it is better to choose blouses with rounded deep necklines, T-shirts with straps close to the shoulders, as well as pullovers with slightly lowered shoulder lines. And wear clothes with vertical prints on the top and horizontal prints on the bottom.

Remember: you can look stunning with any figure if you have confidence in yourself!

Features of the diet

If your body type is an inverted triangle, and you are not completely satisfied with your build, then you should adjust your diet.

What should you do to lose weight?

Overweight girls who want to get rid of extra pounds must adhere to the following rules:

Limit calories consumed (no more than 1800 per day).
Drink plenty of water (at least 2 liters per day).
Rid your diet of “food waste” - chips, sugary water, flour, and so on.
Eat as many fresh vegetables, fruits, and herbs as possible - both low in calories and a real storehouse of vitamins.

Following these simple rules will help you lose excess weight, and if you add regular exercise to your new diet, you will see results much faster.

What about the girls who want to gain weight?

In order to gain body weight you need:

Balance your diet - choose the right ratio of proteins, fats and carbohydrates.
Avoid a calorie deficit - at least 2000 per day.
Advice on drinking water and plant foods and avoiding junk food is also relevant for those who want to gain weight.
A properly structured daily routine - you need to get enough sleep and not deplete the body.

Reviews

People have different opinions about the diet for the “Inverted Triangle” figure.

Maria is 34 years old. Before the diet, with a height of 164 cm, she weighed 60 kg. She did not have “chubby” cheeks and a small belly. In 10 days of the diet, she was able to lose 6 kg. The cheeks disappeared, and the stomach became more toned and elastic. Masha notes that the foods allowed in the diet are quite varied, and by combining them, you can prepare varied and tasty dishes.

Among legumes, the girl especially loved chickpea dishes. She bought it both in canned form and in regular form, which requires soaking for 12 hours before use. Chickpeas can be cooked as porridge or made into hummus or falafel. Falafel are small meatballs made from hummus. Chickpeas themselves are a source of protein and fiber.

Evgeniya is 27 years old. With a height of 175 cm, the girl weighed 69 kg. She notes that she didn’t look particularly fat, but the extra pounds bothered her. Therefore, the girl decided not to go on a strict diet, but simply revised her diet. In two months she was able to lose weight up to 60 kg. Zhenya signed up for yoga, regular workouts helped her tighten her figure. She notes that in the future she wants to see six-pack abs on her stomach. Before the diet, she really loved sweets and found it difficult to give them up. But marshmallows and marshmallows - a protein treat - came to the rescue.

Contraindications

The diet is not suitable for girls with congenital immune-endocrine diseases. Also, foods rich in fiber are not recommended for people suffering from diseases of the gastrointestinal tract (ulcers, gastritis, constipation, etc.).

Must-have foods for the Inverted Triangle body shape: