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Body Shape: Change it with nutrition and exercise

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Your bones, muscles and, most importantly, your fat determine your shape and how you appear to other people. 

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IN THE MIRROR: Losing weight naturally: the bottom line by Dr Nantapat Supapannachart


'One man's food is another's poison.'

Do you have weight or shape problems but want to lose weight healthily and long term?

Many people come into my clinic frustrated that they have tried everything to shed the last five kilos after having babies, to stop the slow spread of middle age, or even just to ask how best to eat to maintain a healthy skin. The most important piece of advice I give is, throw away the generic one-size-fits-all mentality and realise you are unique.

The way your own body's biochemistry controls your metabolism might be completely different - even to members of your own family. That means that certain hormones control how fat is stored and burned in the body. Everybody reacts to specific foods differently.

Health, Nutrition and Exercise Vocabulary

ACID OR ALKALINE

Most of what we eat and drink is acid or alkaline forming in the body. This has different effects on different people. So much so, in fact, that it can have the opposite biochemical affect on different metabolic types.

Simply put, the body's balance should be slightly alkaline - an acidic balance will decrease the body's ability to absorb minerals and nutrients. There will be a decrease in energy production within cells, and the ability to repair damaged cells. And an acid environment can make the body more susceptible to illness.

Something that acidifies one person's system might alkalinise another person's biochemistry. It is largely your genes that determine your unique biochemical and biological characteristics. Therefore, you should know your metabolic type to determine a well-balanced diet for you.

HOW DO I KNOW WHAT IS MY METABOLIC TYPE

The body's biochemistry is reflected in your body type - and fat is a bit like real estate, location, location, location. There are four broad categories: apple (round in the middle), a pear (bigger on the bottom), carrot (wider at the shoulders) or celery (narrow). Of course, there are also blood and urine tests to back this up if need be, but this is a general guideline to what your shape indicates about key biochemical reactions, and hormones. And importantly how you can use this information to shape-up for good.

Pear shape

Pear-shaped women have larger lower bodies and smaller upper bodies. If you are a pear, you will find your hips are slightly wider than your shoulders and the tendency is to gain weight below your waist. Pears usually have small chests and flat stomachs. This shape indicates an abundance, or over-abundance, of female hormones and estrogen dominance. The hormone guides the fat to deposit on the hips and lower abdomen to prepare the body for pregnancy, even after menopause. The contraceptive pill and non-organic meats heighten the problem

Eat: Organic food to avoid xenoestrogens, which are foreign substances that mimic the behaviour of estrogen in the body. They occur most commonly in foods treated or raised with use of chemical fertilisers, pesticides, and growth hormones, but also in soft plastics such as cling film and plastic food storage containers. It is good to note that soy products, which contain natural estrogen, do not act on fat in the same way.

Exercise: Should include resistance training, targeting the muscles of the lower body. A workout programme should also include calming exercises such as yoga and meditation because estrogen loves stress! The body releases fat in a non-stress situation. Stress prevents the body from releasing fat even with a lot of exercise. Balance is important.

Apple shape

Apples tend to be bigger in the top half than the lower half of their bodies. They commonly have slim hips and a large chest and stomach.

Apples tend to gain weight above the waist or along the backside.

Eat: Apples are more sensitive to insulin and should avoid processed carbohydrates. Complex carbohydrates regulate insulin release. They should actively choose food that has a low density of calories - eat to feel full, but the right kind of food.

Exercise: Balance cardio with resistance training.

Supplements: Chromium and vanadium help to control insulin

Carrot shape

This shape is wider at the shoulders than the hips. This indicates an abundance of male sex hormones.

Eat: Don't eat too much protein, and eat more soy products, which have natural estrogen.

Exercise: Focus on building up the lower body with resistance training and aerobic exercise.

Supplements: Mushroom, broccoli and cauliflower extracts are good to regulate estrogen

Celery shape

Women with this shape tend to be slim and straight up and down, indicating a lack of female sex hormones. There are no large differences between the size of their hips, waists and shoulders. If they do put on weight, it is in their stomach and backside, while maintaining slender arms and legs.

Eat: A balanced healthy diet with soy products for their natural estrogen.

Exercise: Should target resistance training in order to build up more muscle and create shape.

Supplements: Supplement with whey protein.

NUTRITION BYPASS

It is important to establish if the problem is metabolic or plain over-eating. If people have a problem controlling their calorie intake we work on cravings and appetite control with meditation techniques.

Adding nutrition that your body lacks also helps to speed up the metabolism. For example, L-carnitine is the protein that carries fat to the site of metabolism. People who lack this cannot carry fat to the "fat-burning" factory.

So the bottom line is that there are natural healthy solutions for those that want to lose weight in the long term. And it is nice to remember that you are an individual.

Dr Nantapat Supannachart is an American Board-certified dermatologist and laser surgeon. Call 080-500-0123 or visit beauty.comhttp://www.apexprofound

(Source: Bangkok Post, IN THE MIRROR, Losing weight naturally: the bottom line, 28/04/2011, Dr Nantapat Supapannachart, link

body shape - the general shape or figure of a person that is defined mainly by skeletal structure, muscles and fat (See Wikipedia)
female body shape -
the classification of the body shapes of women into different classes based on their skeletal structure (her build) and the quantity and distribution of muscle and fat on the body (See Wikipedia and BWH (Bust Waist Hip measurement) )

poison - a substance that causes to the damage when taken into the body (by eating, inhaling through the nose, absorbed through the skin, etc), also called a "toxic" and described as "toxic" (See Wikipedia)
the bottom line - the important point, to summarize many details
clinic -
a place that people go to receive medical treatment from doctors, nurses and allied health professionals
allied health professionals -
physical therapist, dietician, athletic trainer, radiation therapist and a variety of other therapists and technicians (See Wikipedia)

frustrated - feeling annoyed and impatient because you are prevented from achieving something, want something but cannot get it ผิดหวัง,ท้อแท้ใจมาก, หงุดหงิดใจ\
shed - lost สูญเสีย
spread - to gradually affect or cover a larger area แพร่หลาย, แพร่กระจาย, แพร่กระจายไปทั่ว, แพร่กระจายไปทั่ว
maintain - to keep, keep in good condition รักษา
throw away - get rid of
generic - a typical thing of its kind (without any special features to take care of special needs)
one-size-fits-all -
1. one solution to a problem that does not deal with the differences between people, 2. cheap clothes sold in only one size
mentality -
way of thinking
realise - to know about, learn that, come to the understanding that ตระหนัก รู้
unique - very special, unusual or good ที่มีลักษณะพิเศษ เป็นเอกลักษณ์

biochemistry - the chemistry of living things (organisms) and the processes that maintain life (See Wikipedia and Wikibook)
biochemical reactions - the chemical reactions that maintain and sustain life, mostly sped up and controlled by enzymes (See Wikipedia)
enzyme - a chemical that speeds up biochemical reactions and is not consumed in the process (See Wikipedia)

metabolism (noun) - the processes in the body that make energy available to the body from food and oxygen (catabolism) and the processes that use this energy to create cells and the body (anabolism) (See Wikipedia)
metabolic (adjective)  
speed up metabolism - speeding up the body's process of making energy (for example through exercise)
energy - power that can be used to move things and do work (See Wikipedia)

hormone - a chemical substance produced by the body that regulates some organ or set of cells, initiates action more slower than neurons in the nervous system but leeds to longer more sustanined action (See Wikipedia)

acid - a chemical compound that reduces the pH of a substance, releasing Hydrogen ions H+ (protons) and making it taste more sour (See Wikipedia)
alkaline - a chemical compound that raises the pH of a substance, releasing Hydroxide ion OH+, also known as a "base" (See Wikipedia)
absorb - to take in a liquid, gas or other substance form the surface or space around ซึมซับ ดูดกลืน

blood test - the process of checking a person's blood for indications of disease (medical diagnosis)  (See Wikipedia; also see medical test)
urine test -
the process of checking a person's urine for indications of disease (See Wikipedia)

cell - the smallest unit from which living things are built, containing the basic mechanisms that sustain life (See Wikipedia)
tissue - a collection of cells that perform a certain function in the body, an organ such as the liver, heart, skin is composed of different tissues (See Wikipedia)

nutrient - a organic chemical substance in food (carbohydrates, protein, nucleic acids, fats) that provide building material and energy for cells and the body (See Wikipedia)
mineral - dietary mineral, a non-organic (inorganic) substances in food and required by the body in small (trace) amounts for proper functioning (See Wikipedia)
absorption - 1. the passing of substances into tissues, 2. the passing of nutrients into the blood stream from the small intestine (ileum and jejunum), takes place after food has been broken down physically and chemically (digestion) in the mouth (amylase), and in the stomach and duodenum of the small intestine (See Wikipedia)
absorb minerals and nutrients -
the process of nutrients and minerals passing into the blood in the small intestine

repair - to fix something that is broken or damaged ซ่อมบำรุง
environment - the natural world of land, sea, plants, and animals
susceptible - easily affected by something

body susceptible to illness - when a person gets sick easy, disease infects body easily 
determine - to officially find out or decide something ตัดสินใจ ชี้ขาด

broad - wide กว้างๆ
category - a kind, type or variety of something  ประเภท
broad categories - very wide categories that include a large number of items
narrow - not wide; having a small distance from one side to the other, especially in comparison with the length แคบ
guideline - rules that tell you (roughly) how to do something
indicates - shows
key - important สำคัญ

in shape -
are healthy, have good health 
in good shape -
same as "in shape"
get in shape - take action to achieve the goal of good health
shape-up - same as "get in shape"
for good -
permanently, will last forever

hips - the area below the waist and above the legs at either side of the body, or the joints which connect the legs to the upper part of the body ตะโพก
waist - the middle part of the body that is narrower than the parts above and below เอว
female - of a woman สำหรับผู้หญิง

dominance
- being more powerful than others
deposit - the forming of layers สิ่งที่สะสม
fat deposits - layers of fat under the skin
abdomen - the lower part of a person's or animal's body, which contains the stomach, bowels and other organs, or the end of an insect's body ท้อง

pregnancy - when a baby is growing inside a woman
menopause - the the period in a woman's life when the ability to give birth to children comes to an end during their late 40s or early 50s (See Wikipedia)
contraceptive - a method or a device that a women (or her partner) uses to prevent her from becoming pregnant

foreign substances -
substances that are from outside of the body (not part of the body)
mimic -
following the behaviour of another person, doing what they do after they do it

foods treated with chemicals -
foods that have been processed with chemicals in some way for some reason (for cleanliness and sanitation, for example)
fertilizer -
substances that supply plant nutrients or increase soil fertility, "the most effective means of increasing crop production and of improving the quality of food and fodder" (See Wikipedia)
chemical
fertiliser - inorganic fertilizer, fertilizers made in a factory and composed of sythetic chemicals and minerals: "the three primary macronutrients: nitrogen (N), phosphorus (P), and potassium (K); the three secondary macronutrients: calcium (Ca), sulfur (S), magnesium (Mg); and the micronutrients (trace minerals): boron (B), chlorine (Cl), manganese (Mn), iron (Fe), zinc (Zn), copper (Cu), molybdenum (Mo) and selenium (Se)" (See Wikipedia)
organic fertilizer -
naturally-occurring fertilizers such as compost, manure, slurry, worm castings, peat, seaweed, humic acid, and guano (See Wikipedia)
pesticide - chemicals that kill insects that could kill crops

growth hormone (GH) - a hormone that stimulates growth, cell reproduction and regeneration in humans and other animals, used to treat childhood growth disorders and adult growth hormone deficiency, has also been abused by athletes hoping to improve performance (See Wikipedia)
cling film - plastic wrap, a thin plastic film typically used for sealing food items in containers to keep them fresh over a longer period of time (See Wikipedia and Google Images)
fertilisers - chcmicals or natural substances that help plants grow, food for plants (See Wikipedia)
soft - not strict enough; weak ไร้น้ำหนัก อ่อนด้วยเหตุผล
cling - to try very hard to keep something ยึดไว้ั
storage - the putting and keeping of things in a special place for use in the future การเก็บ
containers - a box, bottle or other thing used to keep and store other things inside of it ตู้
natural - found in nature (not made in a factory by humans) ตามธรรมชาติ
soy - food made from soy beans
soybean - the vegetable that is the richest source of protein, easy to grow and the essential ingredient in many important food products including tofu (soybean curd), soybean oil, soy flour, soymilk and soy sauce (See Wikipedia)

training - to teach people how to do an activity or job การฝึกฝน
physical training - exercise to make your body strong and healthy
resistance training - exercise to develop the strength and size of skeletal muscles gradually and progressively overload the musculoskeletal system so it gets stronger (See Wikipedia)
workout - physical exercise, stretching, running, aerobics, weight lifting or other exercise to keep your body healthy and strong (See Wikipedia)

targeting
- directing an activity at some goal, for example, directing advertising, criticism or a product at someone เล็งไปที่

yoga
- a set of physical and mental exercises, Indian in origin, which is intended to give control over the body and mind ระบบการบริหารร่างกายและการควบคุมลมหายใจ
meditation - a regular practice of concentration in which a person attempts to get beyong normall thinking patterns and into a deeper state of relaxation or awareness (See Wikipedia)
stress - a feeling of worry and tension from difficulties in life (See Wikipedia)

Supplements: Nutrients that slow down or regulate the production of estrogen are cruciferous plants like broccoli and cauliflower

supplements -
food supplements, additional nutrients  or other chemicals substances (vitamins, minerals, fiber, fatty acids or amino acids) that add to those in a normal diet, also called a "nutritional supplement" or a "dietary supplement" (that are missing or insufficient) (See Wikipedia

regulate - to control an activity officially by using rules ควบคุม
cruciferous plants - vegetables such as cauliflower, cabbage, cress, bok choy, broccoli and similar green leafy vegetables, the name comes fromn (Cruciferae, Latin for "cross-bearing") from "the shape of their flowers, whose four petals resemble a cross" (See Wikipedia)
cauliflower - a large round white vegetable which is eaten cooked or raw ต้นกะหล่ำดอก

tend - to be likely to behave in a particular way or have a particular characteristic มักจะ
slim - thin, slender, not fat
hips -
the area on the side of the body where the legs join the body (trunk) (See Wikipedia)
chest - the upper front part of the body of humans and some animals, between the stomach and the neck, containing the heart and lungs หน้าอก

backside - the "buttocks" or "butt" padded with fat to make it easy to sit  
sensitive - easily influenced, changed or damaged, especially by a physical activity or effect รับอิทธิ-พลภายนอกได้ง่าย
insulin -
a hormone that reduces blood glucose by causing cells in the liver, muscle, and fat tissue to take up glucose from the blood, storing it as glycogen in the liver and muscle (See Wikipedia)
regulate insulin release - controlling the amount of insulin that goes into the blood

carbohydrates - the sugars, starches and cellulose that is the main provider of energy to the body's cells (See Wikipedia)
simple carbohydrates - monosaccharides, disaccharides, for example sugar found in candy, jams and desserts (See Wikipedia)
complex carbohydrates - polysaccharides starch as found in cereals, bread and pasta, as well as cellulose not digestable but rather a dietary fiber which improves digestion (See Wikipedia)
processed - treated in some way, e.g., treated with chemicals, cut, etc.
processed carbohydrates - complex carbohydrates such as starch which have gone through food processing turning it into a food product, often provide calories but few other nutrients and also have tendency to raise blood sugar rapidly

blood sugar -
blood sugar concentration, blood glucose level, the amount of glucose (sugar) present in the blood, which must be maintained within a range between 64.8 and 104.4 mg/dL (See Wikipedia)

release - to allow a substance to flow out from somewhere ปล่อย
density - the number of people or things in an area

cardio - aerobic exercise, exercise that improves the use of oxygen in the body's metabolic or energy-generating processes (better capture of oxygen in the lungs and delivery to the cells of the body which use it to generate energy essential to life in what is known as cellular respiration (See Wikipedia)
cellular respiration - aerobic respiration, the processes by which living things obtain energy by chemical reactions in their cells involving oxygen and nutrients such as glucose obtained from food, consists of two steps the Krebs Cycle and the Electron Transport Chain in which the key step of oxidative phosphorylation occurs (See Wikipedia and Google Images)
chromium - a chemical used as a dietary supplement (See Wikipedia)
vanadium - a chemical used as a dietary supplement in body buidling and also for increasing insulin sensitivity (See Wikipedia)

abundance - large amounts of something, more than is needed

hormone -
a chemical released by a cell in one part of the body that sends out messages through the blood stream that affects cells in other parts of the body, a slower but usually longer lasting way of regulating body functions than the nervous system, known as the "endocrine system" (See Wikipedia and Google Images)
sex hormone -
a hormone that affects the development, growth and operation of sex organs in men and women, a steroid hormone (See Wikipedia)
male sex hormones -
androgen, the hormones that control the development and operation of the male sex organs, the primary and most well-known androgen is testosterone.(See Wikipedia)
testosterone - "primarily secreted in the testes of males and the ovaries of females, although small amounts are also secreted by the adrenal glands... plays a key role in the development of male reproductive tissues such as the testis and prostate as well as promoting secondary sexual characteristics such as increased muscle, bone mass and the growth of body-hair... essential for the prevention of osteoporosis... On average, an adult human male body produces about ten times more testosterone than an adult human female body, but females are more sensitive to the hormone" (See Wikipedia)
estrogen - the main female sex hormone (See Wikipedia)
xenoestrogens - man-made chemicals that have similar effects on the body as estrogen (See Wikipedia)

aerobic exercise - (See Wikipedia)
extract -
a substance that comes from another substance through a chemical reaction or processing (example: lemon extract, plant extract)
lack - does not have ขาดแคลน

target - make a goal you are planning to achieve เป้าหมาย
whey - the watery part of sour  milk is separated from the thick part called "curds", created in the process of making cheese (See Wikipedia)
whey protein - proteins in whey that may have anti-inflammatory and anti-cancer benefits (See Wikipedia)
establish - to start a company or organization that will likely continue for a long time สถาปนา, ก่อตั้ง, จัดตั้ง
plain - very simple and easy to see

calorie - the unit used to measure the energy value of food (See Wikipedia)
calorie intake - the calories taken into your body when you eat food

craving -
having a feeling that you want something very much ความปรารถนา
appetite - the feeling of wanting to eat น้ำย่อย ความอยากอาหาร
meditation - a process of leading the mind to a higher state or awareness or relaxation, an important part of the Buddhist religion but in the West often practiced for its health benefits การทำสมาธิ (See Wikipedia)

techniques - methods of doing a task or activity เทคนิค

nutrition - providing the materials necessary to your body so it can grow and be healthy, many common health problems can be prevented or alleviated with good nutrition (See Wikipedia)

L-carnitine - a protein used as a dietary supplement with several benefits: maintenance of bone mass during aging as well as an anti-oxidant relieving, it also acts against oxidative stress (See Wikipedia on Carnitine and ALCAR)
oxidative stress - a form of stress on the body caused by the cumulative damage done by free radicals unopposed by antioxidants (See Wikipedia and Google Definitions and Google Images)

site - a place where something happened ที่เกิดเหตุ, สถานที่

Oral supplementation is not always effective in people who do not have a healthy gut, which will become apparent if there is no fat loss. We then bypass the stomach barrier through IV drip, liquid, or an injection we call a nutrition bypass. It kicks in faster and avoids the mal-absorption problem.
 
effective - works well, gets the job done, producing the result that was intended ได้ผลดี
gut - the digestive tract, the long tube that food passes through after being eaten, in which it is broken down, digested and absorbed into a person's body (See Wikipedia)

apparent
- clear; able to be seen or understood ซึ่งเห็นได้ชัดว่า
bypass - go around, avoid dealing with something or someone หลีกเลี่ยง
barrier - anything that prevents or blocks something from passing through a place อุปสรรค

IV drip -
putting substances and drugs directly into a patient's blood vein, using a bag elevated above the patient flowing into a needle, as often seen in hospitals (See Wikipedia)
injection - putting a liquid, especially a drug, into a person's body using a needle and a syringe การฉีดยา
kicks in - starts to have an effect
mal-absorption -

bottom line - the most important thing (which may be difficult to see because things are complicated)
individual - a person (considered separately from their society or community) บุคคล
certified - inspected officially and verified that the company follows the rules ผ่านการรับรองคุณภาพ

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