Best Weight Loss Plan For Apple Shapes

Many people want to focus on their midsections when beginning a weight loss program. For some people, particularly those with an apple-shaped body type, the waist seems to be the first place the weight comes on and the last place it comes off, but with smart eating and vigilance, you can reduce your belly and decrease the health risks associated with apple-shaped bodies.

Weight Distribution and Health

The National Institute of Diabetes and Digestive and Kidney Diseases says your girth may be an indication of your general health. If you are a woman with a waist greater than 35 inches or a man with a waist greater than 40 inches, you might be at risk for a larger number of health problems than people who store fat on the hips and thighs.

Role of Fat Cells

Fat cells in the upper body seem to be more harmful than fat cells in the lower body, according to the University of Maryland Medical Center, or UMMC. When fat cells cluster together, they eventually swell up and change metabolically, producing chemicals that can make you more likely to develop certain conditions and diseases, including high blood pressure, stroke, cancer, diabetes and gall bladder disease. The fat cells stored in the abdominal area appear to emit more harmful chemicals than fat cells in other parts of the body.

Abdominal Exercise

Many people with large midsections think that doing crunches and sit-ups will solve their problem, but this is not the case. You are storing fat within your skin, but the big belly is due to fat deeper, visceral fat inside, between your organs. Strengthening your abdominal muscles will pull the muscles together more tightly, but it will not decrease the amount of fat that surrounds your muscles. The first step is to burn off the fat.

Aerobic Exercise And Strength Training

To decrease the amount of fat in your waist, do at least 30 minutes of cardiovascular exercise each day. Walking, swimming or bicycling are examples of activities that accelerate your heart rate to a level that would promote fat burning. In addition, begin a strength training program to increase your muscle mass, concentrating on the larger muscles in your legs, arms and shoulders. As you add muscle to your body, your metabolism will speed up so that your body burns fat more efficiently throughout the day, even when you are at rest.

Nutrition

Maintain a healthy, balanced diet that includes whole grains and fiber-rich fruits and vegetables. Get an adequate supply of calcium. The Hasharon Hospital in Israel surveyed 3,246 adults of varying body types about their diets and found that the women with waist circumferences less than 88 cm had a significantly higher intake of calcium than women with larger waists. Try having a container of yogurt twice a day to increase your calcium intake along with protein.