Shape type "rectangle": recommendations for style and weight loss

Every woman wants to look beautiful, harmonious and stylish. However, we are all gifted with different external data: body type, facial features, hair color, and so on. Fortunately, modern trends dictate the rejection of any standardized reference patterns in the concept of beauty and style. In this sense, the Italians were undoubtedly right, proclaiming to the whole world their famous undeniable truth “there are no ugly women”.

The article will focus on the features of the "rectangle" figure type, recommendations for correcting the physique, as well as on acceptable clothing options.

This type of figure also has a second name - "H-silhouette". The main feature of this addition is the almost absent difference in the parameters of the shoulders, chest, waist and hips. In other words, in girls and women, the abdominal area is practically not distinguished (downward).

Quite often, this type of silhouette has an athletic and athletic look. In adolescence and young age, they can even be thin and have an almost model appearance: sharp shoulders, flat stomach, long legs, not pronounced hips. In this case, the girl is practically the standard of the catwalks.

Unfortunately, not all women and girls have a slender body. And if with a thinness and fit of the figure, the "rectangle" type looks sporty, light and graceful, then with a tendency to be overweight, external perception somewhat deteriorates.

Not all women can boast of an excellent metabolism.And there are more than enough other factors leading to obesity or even obesity: genetic predisposition, chronic diseases, pregnancy, injuries with prolonged forced immobilization or restriction of loads, hormonal disruption, in the end, just an elementary weakness in front of tasty and sweet food.

A female figure of this type, when overweight, is visually perceived as heavy, bulky, awkward and rude. Fat accumulates actively on the shoulders, hips and abdomen. With a significant degree of obesity, the waist area can begin to significantly expand and bulge, making the silhouette more like a ball. Therefore, the rectangular type requires special attention to weight control.

Of course, health, appearance and physical fitness are very closely tied to nutrition: the amount of food consumed in general, its composition, and a balanced diet.

Losing weight implies that a person must consume fewer calories for some time than he spends. Otherwise, the process of fat deposition will not stop, and their burning simply will not start.

Do not go too far to the detriment of your well-being and health. There are so many sad stories about girls and women who passionately wanted to achieve the contrived ideal, in their opinion, body proportions. Unfortunately, unacceptable restriction of the consumption of vital substances and vitamins, starvation does not lead to anything good, except for exhaustion and the acquisition of a number of serious diseases.

For effective and safe weight loss, nutritionists recommend including a number of foods in the menu.

• On the table should be regularly present dishes from products containing protein. This is the white lean meat of turkey or chicken. But lean beef is also allowed. In terms of saturation with high-quality protein, it is useful to eat shellfish, shrimp, whole grain bread, egg white, low-fat cottage cheese.
• For better satiety and dulling hunger, complex carbohydrates should be included in the diet. The richest in them are fresh vegetables and fruits (except for potatoes), brown rice, oat and buckwheat groats, barley.
• With dietary nutrition, it is important that the body receives omega-3 acids. This substance is very active in stimulating the metabolic process in the body. This can significantly speed up fat burning. Salads should be seasoned with olive or linseed oil. These oils are the leaders in omega-3 content. It is useful to eat sea fish and nuts.

Fractional meals in small portions are optimal. For one meal, it is advisable not to combine proteins and carbohydrates, observing the principle of separate consumption of products. The most calorie-dense foods are best consumed at breakfast or lunch to help burn calories evenly throughout the day. Dinner is as light as possible.

An example of a dietary day menu for a "rectangle" figure correction:

• first meal: apple or pear, low-fat cottage cheese;
• second meal: a glass of low-fat kefir;
• Meal 3: Chicken broth soup with vegetables and a slice of whole grain bread
• fourth meal: salad of greens, seasoned with olive oil;
• fifth meal: white meat, steamed vegetables;
• sixth meal: unsweetened yogurt or low-fat kefir.

Another option for a daily diet to keep fit with a body weight of no more than 55 kg:

• breakfast: 100 g low-fat cottage cheese, half a glass of low-fat milk (2-5%), 3 whole grain toast, 8-10 pcs. any nuts;
• lunch: 2-3 pcs. oat biscuits or whole grain crisps;
• dinner: 100 g of boiled chicken, vegetable salad (dressing with any vegetable oil), 2 slices of rye bread, a glass of green tea;
• afternoon snack: 100 g of boiled rice, boiled lean beef, 100 g of steamed broccoli;
• dinner: 80 g buckwheat, fish cutlet or fillet, 100 g asparagus;
• second dinner (no later than 20.00): 1 glass of kefir, fermented baked milk or varenets.

Products to be excluded or substantially limited:

• flour products from wheat, pastries, sweets, milk chocolate;
• potatoes and other vegetables containing a large amount of starch;
• soda (except for medicinal-table mineral water);
• caffeinated drinks.

As mentioned above, the calories consumed should be less than the calories burned. Therefore, alas, most likely, you will not be able to lose weight and correct your figure while sitting on the couch. In the best case, at least some result will have to wait for a very, very long time.

In most cases, women and girls with "H-silhouette" are quite strong and physically enduring. But still, to maintain shape, especially if there is a full "rectangle", you need to systematically perform exercises, load yourself with physical education and gymnastics.

To lose weight or maintain their physical shape, representatives of this type of addition are suitable for jogging, swimming, active sports with moderate exertion (tennis, volleyball, etc.), aerobics, dancing, skiing or skating. To stretch the muscles, improve flexibility and make the body more graceful 1-2 times a week, it is worth doing yoga, Pilates or gymnastics with stretching.

It is optimal to do jogging and other moving loads at least 3 times a week.

Since the main feature of the rectangular type of silhouette is the absence of a waist, strength exercises should be primarily aimed at pumping muscles and maintaining the tone of this particular area. The workout should include squats, push-ups from the floor (pumps the oblique abdominal muscles), bicycle aerobics, bends with and without weights.

Women with large breasts should not lean on strength exercises that affect the pectoral muscles: various presses, lifting dumbbells. Visually, this can aggravate the situation over time, since the muscles being worked out will gain mass and increase in volume. As a result, the upper body will dominate in size and the figure due to the relative narrowness of the hips will become close to the "triangle" type.

You can slightly reduce excess and unwanted breast volume by diet and restricting fiber-rich foods.

It is quite possible to adjust the features of the figure and turn some flaws into pluses if you dress correctly and choose the style of your clothes correctly. For women with a "rectangle" figure, things that do not emphasize the waist area are suitable.

It is advisable to make a basic wardrobe of non-fitted things. The emphasis in clothing should be mostly on the line of the shoulders and hips. There should be no extra details or bright patterns on the waist that create visual volume.

You can use the advice of professional designers.

• A-line coats are very suitable for a rectangular silhouette. Patch pockets hide the narrowness of the hips.
• Jackets and down-padded coats with a straight cut without a belt.
• When choosing fur coats, it is better to give preference to short fur, with a straight or A-silhouette.
• In terms of skirts, you should choose a trapezoid cut, sun-flared, tulip. Representatives of the type very often have beautiful and athletic legs, therefore, for a girl under 30 years old, wearing mini skirts is allowed. For women over 45, a knee-length or mid-calf skirt is suitable.

• Trousers should not be baggy and too loose in cut. Skinny or classic jeans look good, as well as flared jeans. Classic trousers with pleats, breeches and patch pockets in the buttocks and thighs will visually add more volume to this area of ​​the body. This will make the figure more prominent and thus accentuate the not too noticeable waist.
• Almost any shorts are suitable for the H-silhouette. You should only avoid models made of thin fabrics.
• Low rise of trousers, skirts, shorts will visually accentuate narrow hips. In clothes, you should adhere to the classic or high belt line.
• It is permissible for slender "rectangles" to wear wide belts. But you can also wear a narrow belt around your hips.
• When choosing a swimsuit, solid models are immediately excluded. But if you really want a closed version, the swimsuit should have a cutout on the stomach or inserts and prints in this area. Visually enlarge the area of ​​the thighs swimming trunks or a skirt.

Preference should be given to things made of light flowing and dense elastic fabrics:

• chiffon;
• silks;
• cotton;
• viscose;
• denim;
• corduroy;
• wool;
• tweed.

It is very undesirable for the owners of the "rectangle" silhouette to include in their wardrobe:

• clothes with narrow spaghetti straps;
• sweaters and turtlenecks with a neckline;
• models of clothes made of thin fabrics that fit the figure;
• things with raglan sleeves;
• short tight T-shirts and tops;
• things with a low-set belt;
• skirts and trousers on the drawstring;
• clothes with horizontal patterns, patches or prints at the waist and abdomen.

Many world stars and celebrities have the "rectangle" shape type. This is, for example:

• Nicole Kidman;
• Keira Knightley;
• Natalie Portman;
• Uma Turma;
• Milla Jovovich;
• Mischa Barton;

• Kate Moss;
• Liza Minnelli;
• Tina Turner;
• Britney Spears;
• Cameron Diaz.

Stylists have some tips for what is better and more effective to wear. So, it is better to choose the upper wardrobe details for the "rectangle" with the following styles:

• wrap blouse;
• slouchy top;
• blouse with a V-shaped neckline;
• elongated straight tunic;
• semi-fitted short jacket with one button.

It is better to choose dresses for a rectangular silhouette of the following models:

• wrap dress;
• dress with an asymmetrical cut of the silhouette and details;
• pleated dress;
• sheath dress;
• dress with a low waistline;
• high-waisted dress.

Suitable skirt models:

• tulip skirt;
• skirt with a large pleat;
• pencil skirt;
• half-sun skirt;
• skirt on the yoke;
• balloon skirt;
• a-line skirt.

Pants for owners of a rectangular body type are also quite suitable:

• classic pants;
• trousers with an allowance at the hips;
• flared trousers;
• tapered trousers (with a lean build).

For more information on which wardrobe is suitable for the "rectangle" shape type, see the next video.