You are apple-shaped if you have excess fatty tissue around your abdomen. This fat is stored under your skin and around your internal organs. People who carry excess fat on their buttocks and thighs can be described as pear-shaped. Both apple- and pear-shaped individuals are putting their health at risk if they are overweight or obese. If you are apple-shaped, however, the risk to your health could be greater. You would benefit from following a weight loss program, but consult your doctor before you start.
Importance
According to the United Kingdom's Food Standards Agency, you are more likely to develop heart disease and diabetes if you are apple-shaped. This is because fat cells stored in the upper body seem to act differently to those in the lower body and may secrete harmful hormones. Heart disease is the leading cause of death in the United States and can significantly reduce quality of life. Diabetes also causes much loss of life and can lead to serious complications such as kidney damage and loss of vision.
Mediterranean Eating
Weight loss programs aimed at reducing your risk of diabetes and heart disease will be most beneficial if you are apple-shaped. A Mediterranean style eating plan may be ideal. You should base your diet on fish, vegetables, nuts and seeds. Include small amounts of healthy oils such as olive and rapeseed. Moderate amounts of red wine are good for you and may benefit your heart, but be sure to stick to safe drinking guidelines. For desserts, choose low-fat yogurt and fruit.
Low GI Eating
An eating plan incorporating low-glycemic index, or GI, foods is also suitable for apple shapes. You should base your diet on low-fat, low-sugar foods such as beans, nuts and non-starchy vegetables. Also include whole-grain carbohydrates such as rye bread and whole-wheat pasta. Eat lean protein with your carbohydrates, as this will lower the GI of the whole meal. You will need to control your portions, because even low-GI foods could lead to weight gain if you eat too much of them.
Exercise
Weight loss programs for apple shapes should include exercise. You need to target your waist muscles, and training with free weights is an ideal way to do this. Carry out a range of movements, such as squats, twists and lunges. Perform these exercises two to three times per week with rest days in between each session. You also need to do some aerobic exercise, as this encourages fat-burning. Using a cross-training machine would be beneficial, as this also facilitates movement in the waist area.
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