When you carry most of your weight around your middle and there is little difference between the size of your belly and the size of your hips, you're considered an apple body type. Apple body types are more prone to certain diseases, like heart disease and diabetes, thanks to a dangerous layer of fat that puts pressure on the organs and increases blood sugar, according to Dr. Marie Savard in her book, "Apples and Pears." By dieting specifically for your body shape, you can protect your health and lose weight more efficiently.
Apples or Pears
You'll know you're an apple body type when you carry most of your weight in your middle. If you have an apple shape, you're more likely to suffer from problems and diseases that affect the blood and the heart. The visceral layer of fat over the abdomen can cause inflammation in the abdomen, which can result in high blood pressure and a production of hormones that can cause certain cancers. Reducing your waistline can improve your self-esteem and lower your risk for disease, says Savard.
Low Sugar Diet
Since apple body types are prone to high levels of blood sugar, a diet low in sugar is best for weight loss. Instead of diet foods and strict caloric reductions, the best type of diet is one that is high in fiber. Fiber helps slow the digestion of sugar to lower natural insulin levels in the body to help regulate blood sugar. Healthy fats can also help soothe the inflammation that occurs as a result of belly fat, so eat plenty of nuts, avocados and olive oil. Avoid eating too many carbs, which can raise your blood sugar.
Best Exercise
When your belly is your problem area, you'll likely want to do exercise that targets your abdominal muscles. One of the biggest mistakes that those with apple-shaped bodies make is only exercising the abdomen. In order to shed fat, you'll need to combine cardiovascular exercise, like running, dancing or kickboxing, along with strength training. This will help build a stronger core while burning away excess fat for a leaner middle.
Considerations
It is virtually impossible to spot-reduce one area of your body, particularly the belly. In eating a diet tailored toward an apple shape and working out for at least 30 minutes a day, you're likely to lose weight all over your body, not just your belly. Exercising only your midsection will not give you results. Instead, working to form healthier habits along with consuming less sugar and more fiber should allow you to experience a reduction in your waistline and your risks of developing life-threatening illnesses.
References
- Fitness; Eat Right for Your Body Type; Kristen Wolfe Bieler; November/December 2008
- "Apples & Pears: The Body Shape Solution for Weight Loss and Wellness"; Marie Savard; 2005
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