If you have a pear shaped body, one that efficiently stores fat on the hips and thighs, you're actually healthier than someone with an apple shape. According to Time magazine, people who are pear shaped have a less aggressive insulin response and thus experience less blood sugar fluctuations that lead to overeating. This does not however, mean that you don't have a problem with excess fat, it just means your body responds differently to diet and exercise than an apple shaped person's body.
Stick to a low fat diet. People who store fat in their hips and thighs have fat cells that store the fat you eat, according to Dr. Marie Savard, author of "Apples & Pears." Include calcium-rich low fat foods such as low fat milk or yogurt to maintain the strength of your bones. Pear shaped people are more susceptible to osteoporosis and eating disorders, which can lead to a lack of calcium due to poor nutrition. Focus your meals on foods that are not highly processed, such as lean meats, whole grains, fresh fruits and vegetables. Avoid fried foods and dressings that contain oil, as well as butter, regular sour cream and mayonnaise.
Perform resistance training at least three days a week. Pear shaped people tend to consume and store less calcium and therefore, they are also at higher risk for problems such as stress fractures and bone spurs. Do at least five different exercises during each workout session and complete eight to 12 repetitions of each exercise. Rest 30 to 45 seconds between sets initially and as you become more toned, decrease the resting time to 15 to 20 seconds.
Do at least 30 minutes of aerobic exercise five days a week. Add 15 minutes before and after your workout for warm up and cool down. During your 30 minute workout, maintain your heart at 50 to 75 percent of its target rate, based on your gender, age and level of conditioning. For pear shapes, interval training during an aerobic workout is most effective. This requires that you do two or three minutes of higher intensity exercise, followed by one or two minutes of regular intensity exercise. You can increase the intensity by raising the incline on a treadmill, jogging uphill or increasing the resistance on a bicycle.
Drink at least 64 ounces of water every day. Pear shaped people are more prone to cellulite and varicose veins, both of which respond well to adequate water intake. These problems are caused by the pressure of the fat in the thighs and bottom, pushing fat and veins closer to the surface. As you age, your skin becomes less elastic, leading to an increase in the amount of visible cellulite and veins. Staying hydrated keeps your skin healthy and pushes toxins and fat out of your body naturally.
Get a bone density scan done yearly after age 40 to check for signs of osteoporosis.
Check with your doctor before making significant changes to your diet or level of physical activity.