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Can a Female Change Her Apple Shape?

by
author image Jona Friedman
Jona Friedman began writing freelance articles for the "Sacramento Bee" in 2009. She has been a personal trainer for over nine years and holds a Bachelor of Science in exercise science from Long Beach State University. She has worked for California Family Fitness, Bally Total Fitness and Golds Gym. She is also a NASM-certified personal trainer.
Can a Female Change Her Apple Shape?
It is important to lose belly fat to stay healthy. Photo Credit Voyagerix/iStock/Getty Images

There are two basic types of female body shapes; the apple and the pear. If you gain weight in your chest and belly you have an apple shape. Women who gain weight in their hips and thighs have a pear shape. While neither type makes is easier to lose weight, those with apple-shaped figures are at greater risk of chronic illnesses such as diabetes, heart disease and certain cancers. Even though you retain the fundamental shape with which you were born, a healthy diet and regular exercise are the keys to losing body fat and maintaining good health in apple-shaped females.

Step 1

Change your dietary habits to slim down. This is one of the most important aspects of trimming an apple-shaped figure. Get rid of junk foods and empty calories in your pantry and refrigerator. This includes cupcakes, cookies, potato chips, hot dogs, soda and alcohol. Replace them with lean sources of proteins like turkey and fish, fresh fruits and veggies, and whole grain foods.

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Step 2

Alter the frequency with which you consume your meals. Instead of the conventional two or three large meals a day, split them up into five or six meals eaten every two to three hours. Not only does this rev up your metabolism to burn more calories, it also decreases your appetite, curbs cravings and stabilizes blood sugar and insulin levels, for a reduced risk of body fat storage.

Step 3

Include aerobic training into your workout regimen. This will help trim away that fat around the chest and abdomen. Try exercises such as elliptical training, cross country skiing, running and brisk walking for at least 45 minutes daily, five days a week.

Step 4

Lose weight more quickly with interval training. Walk at a normal brisk pace for up to five minutes to warm up and then break into a faster walk or light jog for up to two minutes. Resume your normal brisk pace and then alternate between the two for the remainder of your walk. This should be done in one- to three-minute increments for a total of 20 to 30 minutes per session. You can also program your elliptical trainer to automatically produce intervals during your allotted workout time.

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GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
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References

Demand Media