What to Eat and How to Work Out for Your Body Type

Follow these tips to eat and exercise to lose weight for your body type.

Are you eating the right foods and exercising the right way for your body type? Find out whether you’re a stress type, sugar type, estrogen type, or T type and follow these tips to lose weight effectively.

The Stress Type

When you’re stressed out, you have higher levels of the cortisol hormone. Excess cortisol can lead to increased visceral fat around organs, which is most visible around the stomach and waistline.


If you’re stressed, add warm complex carbohydrates to your diet. Complex carbs can help boost serotonin, the feel-good chemical in your brain while warm foods offer a comforting and stress-relieving sensation. On the Day-Off Diet, add 1/2 cup rolled oats to almond butter banana smoothie and microwave for 1 minute.

The Sugar Type

Addicted to sugar? When blood sugar levels rise, your body will produce extra insulin, which can lead to extra fat. This may be reflected in love handles and excess fat around your waist, in a similar manner as the stress type.

To curb your sweet tooth, add sugar-lowering spices to your meals, like cinnamon, garlic, oregano and sage. Studies show that cinnamon can help reduce fasting blood glucose and when combined with eggs, may lower blood-sugar levels. On the Day-Off Diet, add cinnamon to scrambled eggs for breakfast, or mash a banana with two eggs and cinnamon to make pancakes.

The Estrogen Type

Have you noticed extra fat around your hips, thighs and butt along with strong PMS symptoms? This is a common trait during your child-bearing years and might be a sign you have excess estrogen in your body.

Keep your weight in check by eating more cruciferous vegetables like broccoli and cauliflower. The high levels of phytochemicals in these vegetables may help decrease the effects of estrogen, including weight gain. On the Day-Off Diet, since non-starchy vegetables are unlimited, you can swap in cruciferous vegetables in lunch or dinner dishes.

The T Type

Does fat accumulate around your arms, leading to arm flab? Do you have trouble building toned muscles? Unlike the other body types that have excess hormones, your body might not be producing enough of the testosterone hormone.

The solution? Add more vitamin D into your diet. On the Day-Off Diet, make vitamin D-rich fish your go-to protein source for lunch or dinner. Salmon or sardines are both good choices since they are low in mercury. Mushrooms are also a great source of vitamin D when exposed to light as well as 1000IUs of a vitamin D supplement.

To round out your weight-loss plan, print out this infographic and add these moves to your workout routine.

4 Steps to Shedding Your Pandemic Pounds

Forgive yourself, and start walking toward a healthier you.

For those of you who have put on the Pandemic Pounds or added several new COVID Curves, you are not alone. Alarmingly, the American Psychological Association has recently published that almost half of all adults in their survey now have a larger physique. In fact, 42% of people reported gaining roughly 15 pounds (the average published was surprisingly 29 pounds but that included outliers) over the past year. Interestingly, 20% of adults in this survey lost about 12 pounds (I am surely not in this group). Clearly, there is a relationship between stress and weight change. In addition, one in four adults disclosed an increase in alcohol consumption, and 67% of participants distressingly revealed that they have new sleeping patterns.

This past year has brought about what has been called the 'new normal.' Social isolation and inactivity due to quarantining and remote working have sadly contributed to the decline in many people's mental and physical health, as demonstrated by the widespread changes in people's weight, alcohol consumption, and sleeping patterns. Gym closures, frequent ordering of unhealthy takeout, and increased time at home cooking and devouring comfort foods have had a perceptible impact. In addition, many people have delayed routine medical care and screening tests over fear of contracting Covid-19 during these visits. Unfortunately, the 'new normal' has now placed too many people at risk for serious health consequences, including heart attacks and strokes.

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