Apple-shaped women carry a disproportionate amount of their excess fat in their abdomens. Carrying fat in your stomach area increases your risk of heart disease and diabetes, according to the American Dietetic Association. A strong correlation exists between certain health conditions like polycystic ovarian syndrome or PCOS, metabolic syndrome and an apple-shaped body type. If your doctor recommends you gain weight, consider doing so by choosing foods that don't contribute to your increased disease risk.
Step 1
Calculate an estimate of how many calories your body needs each day to maintain your weight. Use the calculator provided by the American Cancer Society, located in the Resources section.
Step 2
Add 250 calories to your daily diet to gain ½ lb. per week or 500 calories to gain 1 lb. per week.
Step 3
Change your meal schedule to include five to six small meals per day instead of three larger meals. You're more likely to eat more calories if you eat more meals. More frequent meals also help control your blood sugar, a concern for apple-sized women who often suffer from insulin resistance and are more prone to developing type-2 diabetes.
Step 4
Eat lean protein and fiber at every meal and limit your intake of starchy carbs, recommends "Fitness" magazine. Starchy carbs and simple sugars spike your blood sugar. When you eat them, balance them with high-fiber foods and lean proteins to minimize their impact.
Step 5
Get your extra daily calories from heart-healthy fruits, vegetables, nuts, seeds, legumes and healthy fats to help control the increased risk of heart disease that comes with having an apple-shaped body.
Tips and Warnings
- Don't stop your regular exercise routine because you think it's making you lose weight, unless directed by your doctor. All people need regular exercise to keep the heart, lungs, bones, muscles and joints healthy. Exercise will also help you manage your increased risk of developing heart disease and diabetes.
- Weight the benefits and risks of a weight-gain program with your doctor before you begin. If you're generally healthy, you may not need to gain weight, even if you weigh less than the recommended amount for your height. Healthy weights are just guidelines that should be used in conjunction with your overall health profile.
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