Generally, each of us has a particular body shape: “pear”, “apple” or “hour glass”, which means we have individual problem areas that need targeting. We take a look at each of these body types and focus on the correct nutrition and exercise needed to help you make the most of the body you were born with.
Pear shape (full hips, thighs and bum)
If you fall into this category, it’s because people with pear-shaped bodies carry extra subcutaneous fat. The good news is that it’s actually ‘healthier’ than belly fat; the bad news is it’s also harder to lose. This is because subcutaneous fat has less blood flow and holds onto calories, making it harder to burn off. It doesn’t mean though that it’s impossible to lose, in fact – a low-fat diet effectively helps break down this type of fat on your hips, thighs and bum. Start by cutting down or eliminating saturated fats such as high-fat dairy and red meat. You should also avoid processed foods as much as possible, as they are often high in saturated fats. You don’t need to cut out dairy completely, but rather go for low-fat milk, cheese and yoghurt.
When it comes to exercise, those with pear-shaped bodies should combine resistance training with a cardio workout. Ideal exercises include circuit training, squats and rows – all of which increase lean body tissue, boost metabolism and reduce the appearance of cellulite.
Apple shape (you carry weight around your middle)
If you’re apple-shaped you’ll find that you carry most of your weight around your belly. The good news is that this type of belly fat (visceral fat) is generally easier to loose than those who carry extra weight around their bottom. The bad news is that visceral fat is very unhealthy. It surrounds your vital organs and is linked to type 2 diabetes, heart disease and cancer.
If you’re trying to shift a few kilograms from around your middle, you should cut down on, or eliminate, refined carbs including: white bread, pasta, flour and rice. Replace them with foods that keep you fuller for longer and balance blood sugar levels. This includes: whole-grains like barley and quinoa (great in salads, soups and stews!), olive oil, avocado and fish e.g. salmon.
When it comes to exercise, you want to incorporate interval training in your workout programme. This involves quick bursts of high-intensity movement for between 30 seconds and 1 minute, alternated with lower intensity movement for between 2 and 5 minutes. Interval training boosts your system to help speed up metabolism and burn belly fat.
Hour glass shape (‘triangle’ shape, with a narrow waist)
An hour glass figure is considered by many to be the ultimate feminine form (think Marilyn Monroe and her enviable curves). Having said that woman who have this type of figure are also prone to picking up weight – so it’s still important to eat the right foods and do the best exercises for your shape.
Aim to eat lean and high-quality proteins such as skinless chicken, turkey and tuna, non-starchy vegetables such as broccoli, zucchini and leafy greens, and all fruits. Remember to include omega 3-rich food including salmon, flaxseed oil, avocados and olive oil regularly in your diet. Foods to avoid include refined starches, animal fat, foods high in sugar and sugary drinks.
When it comes to exercise, you want to try sports that require high speed and low to moderate resistance that works your upper and lower body. Ideal exercises that give you whole-body workouts include swimming, skipping rope, brisk-walking and stationary cycling.