How To Lose Weight With My Apple Shape

Most of us struggle with trying to lose extra weight but those of us who are apple shaped face different challenges than people who are pear shaped. Apple shaped fat accumulation, which is fat that is stored around the midsection, is associated with a higher risk of illnesses such as heart disease, diabetes and cancer. What many people don't realize is that people with apple shaped bodies respond differently to certain diets and types of exercise than people with pear shaped bodies.

Step 1

Adopt a Mediterranean diet. A 2010 study in the International Journal of Obesity found that people who followed a Mediterranean diet lost significant amounts of visceral fat, which is the fat that creates your apple shape. In addition, the Mayo Clinic explains that a Mediterranean diet decreases your risk of heart disease and cancer. This diet's components are eating very little red meat and instead consuming plant-based foods such as fruits, vegetables, legumes and nuts. This diet is low in sodium, and butter, an animal fat, is replaced with mono- and polyunsaturated fats such as olive oil. Fish and poultry are consumed twice a week and red wine is taken in moderate amounts.

Step 2

Engage in at least 30 minutes of aerobic activity five days a week. In addition, warm up and cool down for 15 minutes both before and after the main activity. Maintain your heart at 50 to 75 percent of your target rate, based on your age, gender and level of fitness. A 2006 meta study at the University of Sydney School of Exercise and Sport Science found that the majority of research demonstrates that aerobic activity is associated with significant decreases in abdominal fat. Each week, increase the intensity of your aerobic activity, by a higher pace or additional resistance, such as walking or running up hills. Keep your heart rate in the target zone for the entire 30 minutes, which forces your muscles to burn the fat stored around your abdomen.

Step 3

Incorporate weight or resistance training into your schedule at least two days a week. A 2006 University of Pennsylvania School of Medicine study found that women working out with weights as little as two days a week significantly decreased the amount of abdominal fat accumulation. If you're able to do more than two days, it provides additional benefits, including increased metabolism and fat burning. Start with five different exercises and perform eight to 12 repetitions of each.

Step 4

Talk to your doctor about taking DHEA supplements, which are available at health food stores without a prescription. DHEA is a hormone produced by your body that declines with age and correlates with the accumulation of abdominal fat. This is the reason why many middle aged people have an apple shape. Even if you're not middle aged, you may benefit from DHEA supplements, because you might not be producing enough. A 2004 research study by Washington University School of Medicine found that supplemental DHEA correlated with significant decreases in abdominal fat.

Tips and Warnings

Don't rely on the scale to know if you're losing the weight around your middle. Muscle weighs more than fat, and you will lose inches before losing pounds. The best indication that you're losing fat around your middle is the way your clothes fit.
Check with your doctor before making significant changes to your diet or level of physical activity.