Apple Shape Weight Loss Foods & Exercise

Those who carry excess body fat fall into one of two broad categories: apples or pears. For those whose body type is classified as "apple," fat tends to be stored in the abdominal region, or centrally, giving a body an apple-shaped appearance. "Pears" on the other hand, tend to carry body fat in the buttock and upper thigh regions with much of the mass being concentrated lower on the body, like the shape of a pear.

The Apple Shape Body

With the exception of conditions of severe starvation or disease, everyone carries a certain amount of body fat. For the typical male, body fat makes up approximately 15 percent of total body weight. For adult women, body fat makes up about 22 percent of total body weight. While small amounts of fat are stored under the skin throughout the body, large deposits accumulate preferentially in either the abdominal region or in the buttock region. Large amounts of abdominal fat give your body an apple-shaped appearance.

The Danger of an Apple Shape Body

According to the journals "Heart" and the "Annals of Neurology," there is increasing evidence that high levels of fat concentrated in the abdominal region are linked to a number of diseases including diabetes, cardiovascular disease and dementia. If you are one of the many who carry around excess abdominal or belly fat you should consider beginning a combined program of diet and exercise to help eliminate the fat and reduce your risk of disease.

Aerobic Exercise for an Apple Shape Body

Since the culprit behind an apple-shaped body is nothing more than a high level of abdominal body fat, an exercise program should be targeted towards overall body fat reduction. Unfortunately, spot reducing programs simply don't work well. Aerobic exercises such as running, swimming, cycling and kickboxing are excellent ways to burn calories. To make sure that the majority of these calories come through burning fat, your exercise intensity should be kept at a moderate level, certainly no more than 65 percent of your maximum heart rate.

Resistance Exercise for an Apple Shape Body

Resistance exercise should be used to increase muscle mass and can include both calisthenic exercises and weight training exercises. Increasing muscle mass, because it is a metabolically active tissue, will raise your overall daily metabolic rate and allow you to burn additional calories even when you're not exercising. Be sure to incorporate abdominal exercises such as crunches, which can help to tighten and tone your abdominal muscles.

Weight Loss Foods for an Apple Shape Body

When dieting to lose weight and, particularly if you desire to lose abdominal fat, you should avoid foods with a high glycemic index. High glycemic index foods are those that result in rapid rises in blood glucose level and trigger the release of insulin. Insulin is hormone that stimulates fat production. Foods to avoid include simple sugars and highly refined carbohydrates. Rather, concentrate on foods with a high thermic value, which stimulate your metabolism. These include proteins such as meat, chicken and fish, complex carbohydrates such as bran and multi-grain breads and high-fiber fruits and vegetables.