One Size Does Not Fit All

It’s no secret that there isn’t exactly a one-size-fits-all approach to losing weight, gaining weight or even maintaining it. Sure, you can always change your diet and exercise more frequently to shed a few pounds. Or you can stock up on foods full of protein to add bulk. But beyond that, what works for one person isn’t always the right recipe for success for someone else.

Experts stress, too, that body composition changes throughout a person’s lifecycle. Factors like genetics, hormones, health, fitness and environment all affect where people store muscle and fat. Stress levels do, too.

So, what you should be eating? Do you know your body type? Depending on your gender, age, physical stature, weight, lifestyle, physical fitness level and overall health and well-being, there are specific guidelines for you.

Body breakdown

First you must understand the different body makeups and identify your type. When it comes to where people tend to store fat and muscle, clinicians may describe body types as apple-shaped and pear-shaped, ectomorphs, mesomorphs and endomorphs.

Those with an apple shape may carry fat in the upper body and under abdominal muscles, while pear-shaped people might store fat around the hips and thighs. Both men and women can be either shape, but apple-shaped is more common among men and pear-shaped is more common in women.

Ectomorphs are lean and long and have difficulty building muscle or gaining fat. Endomorphs, often pear-shaped, are typically bigger and have higher body fat, with a high tendency to store body fat. Mesomorphs are muscular and well-built, with a high metabolism and responsive muscle cells.

A key indicator is waist circumference because a higher circumference, above 35 inches for a woman and above 40 inches for a man, could mean you are at higher risk for Type 2 diabetes, high blood pressure and coronary artery disease.

For women, experts say estrogen causes fat to be stored in the buttocks, thighs and hips. This may move to the waist when menopause is reached. Men, however, tend to store more weight in their belly area.

A physiatrist or personal trainer can, through a series of tests, exercises and visual assessments, tell you which body type you are, but it’s important to remember these guidelines are just that. Each individual may differ.

For kids

Children can have the same body types as adults and like adults, where children tend to store their fat affects how risky it is for them to have excess fat, experts say. The key is to identify individual needs and choose a diet and lifestyle plan to fit those needs.

For seniors

Testosterone and estrogen levels decrease as we age, and so does muscle mass. And as a result, total calorie intake should be adjusted downward with age, dietitians say.

A healthy diet and staying active can help sustain and build fat-free muscle mass and aid digestion and overall health. Regardless of body type, seniors in their 60s and older should focus on eating:

• High-quality protein at every meal. This helps the body, which becomes less efficient as we age, build fat-free muscle mass.
• Fiber. Digestion also digresses, so making sure enough fiber is eaten is even more important. Vegetables, legumes, nuts and whole grains are good sources.
• Water. Hydration is important for digestion as well as blood pressure levels.

Diets as we age should also be tailored to fit any chronic health conditions as well, including diabetes and hypertension.

For women and men

Regardless of body type, everyone should avoid excess sugar, saturated fat, artificial additives, overly processed food, refined carbs and heavy consumption of alcohol, experts say. A balanced diet should include adequate fiber, unprocessed foods, more vegetables, fruits, healthy proteins and fats and whole grains.

Diets may also be adjusted based on activity levels, medical conditions and specific body types. For an ectomorph body type, a diet may be higher in carbohydrates and calories. For an endomorph body type, in contrast, an optimal diet may include an even distribution of macronutrients, with carbs coming mostly from vegetables and smaller amounts of unrefined high-fiber starches. Since mesomorph body types have a higher ration of muscle mass, calorie needs may be higher compared to other types. And while all body types need carbohydrates, protein and fat, mesomorphs seem to respond better to higher-protein diets, dietitians say.

When it comes to physical activity, keep in mind the exercise guidelines from the Department of Health and Human Services. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. And just like what you eat, how you exercise varies based on the individual.