When people are overweight they tend to focus more on the size of their body rather than its shape. Most people have areas of the body that have a natural tendency to collect fat. These problem areas can actually provide a valuable key to how you should diet. Eating for your body shape can help you not only lose weight, but it can protect your future health.
First determine your shape. You do this by measuring your waist and hips, and dividing your hip measurement by your waist measurement. This is your waist-to-hip ratio. If your ratio is .80 or higher then you are an apple shape. If your ratio is .80 or less, you would be classified as a pear shape.
Apple shapes gain weight more easily around the waist, while pear shapes tend to gain weight in the hip and buttock area.
Learn about potential health problems facing your body type. According to research, apple shaped people have a greater risk of developing heart disease, diabetes and breast cancer. Pear-shaped individuals are more likely to face conditions, such as osteoporosis, varicose veins, cellulite and eating disorders.
By keeping your weight under control and eating healthily, you may be able to prevent some potential issues.
Watch the fat if you’re a pear. Pear-shaped people tend to store dietary fat easily. The storage of complex carbohydrates and protein isn’t quite as easy, so if you’re a pear, you should focus on these foods.
Eat a diet rich in complex carbohydrates, lean protein like chicken and fish, and legumes like lentils and beans. Fresh fruits and vegetables are a good idea for all body types.
Eat heart-healthy fats, if you’re an apple. Apple shapes tend to have high blood sugar, which can be triggered by dietary carbohydrates. For this reason, apples should try to keep their carbohydrate intake at 40 percent of daily calories.
Apple-shaped people get to enjoy more healthy, monounsaturated fats, such as those found in nuts, avocados and olive oil. These healthy fats have been reported to reduce the risk of heart disease, which is a potential threat to apple shapes.
Exercise for your shape. When you focus on your healthy eating plan for your body shape, it’s also beneficial to choose a workout that matches your shape.
- Pear-shaped people should participate in workouts, like running or walking, that burn calories while working the lower body.
- Apple shapes should do regular cardio workouts, as well as strength training workouts, targeted at the core muscles.