Most of us have heard these body type comparisons....either you are an "apple" body or a "pear" body. (I've actually learned of a third one- a chili pepper or banana body is where you are straight and narrow all over) "Apples" gain weight on the top half of their bodies, in the belly region. "Pears" gain weight on the hips, thighs, and butt. Just because your mom or dad are a certain body type doesn't mean that you'll be the same. Your family could be a big fruit bowl of all body types!
It's important to educate yourself about what body type you are and how that may affect your health. I recently read an article about these body types and how each type may need to eat a bit differently to lose the extra pounds and have shared it here:
(Parts of) Fitness Magazine article: "Eat Right for Your Body Type"
The Apple
Apples carry fat around their middle but generally have a slim lower body. If you're an apple, you'll find it easier to drop pounds than a pear does because "abdominal fat breaks down more quickly than fat stored in the butt and thigh area," says Kathie Swift, RD, nutrition director for the UltraWellness Center in Lenox, Massachusetts. Researchers aren't sure why, but they think it might have to do with the fact that abdominal fat is mobile: It likes to enter the bloodstream and circulate around your organs, affecting their ability to function properly.
Belly fat comes with some big health threats, including an increased risk of heart disease, diabetes, and breast cancer. That's because visceral (aka toxic) fat -- the kind stored around your middle that surrounds your kidneys, pancreas, and liver -- causes blood-sugar levels to spike while at the same time creating insulin resistance and inflammation. In other words, your body has an excess amount of sugar floating around, and it's no longer able to process it all. This combo is what can lead to chronic diseases as well as weight gain, all of which makes it crucial to trim your waistline. The good news? You can cut your risk of disease in half by shedding just two inches from your waist.
People with large middles also tend to have higher levels of cortisol, the body's key stress hormone. Too much cortisol slows your metabolism and also breaks down muscle, making you hard-wired to store fat. Something that helps to lower cortisol? Getting enough sleep.
The Apple Diet
This plan is a little higher in healthy fats and lower in carbs than the pear's. Heart-healthy monounsaturated fat, found in nuts, avocados, and olive oil, has been shown to decrease inflammation, which has been linked to disease, while increasing your body's ability to burn fat. Carbohydrates, even the whole-grain kind, raise insulin levels in the body. Apples are already prone to having high blood sugar -- which can be a precursor to diabetes and heart disease -- so they need to watch their carb intake. Look for fiber-rich, complex carbs, like beans, fruits, veggies, and whole grains. Fiber slows the digestion of sugar and lowers insulin and cholesterol levels. Avoid refined carbs like white bread, pasta and rice that are low in fat and spike blood sugar, which can increase stress and make you hungrier
The Pear
Pears have larger lower bodies and smaller upper bodies -- storing fat on the hips, thighs, and butt. The biggest challenge for this body type? Losing weight. When we drop pounds, our body burns through the fat around our middle -- the kind linked to heart disease, diabetes, and cancer -- first. Which is great, except that pears don't have a lot of belly flab to begin with. Instead, they've got fat on their lower half, which refuses to budge.
Some researchers believe that stubborn butt and thigh fat (known as passive fat, or subcutaneous fat) is so hard to shed because it was meant to stay put, giving women a ready supply of fuel during childbirth and breastfeeding. Another possible explanation: Cellulite, which generally affects hips and thighs, creates a net of fibrous tissue that makes it difficult for the blood supply to reach fat stores. If blood can't get in, the fat can't be broken down and carried out.
When it comes to their health, however, pears luck out. Passive fat may actually help reduce your risk of heart disease and diabetes, some scientists say. In fact, fat stored around the hips and butt was recently found to reduce insulin resistance and increase "good" HDL cholesterol.
The Pear Diet
The best way for pears to lose inches is to watch their fat intake (saturated and trans fats). It's easy for your body to store the fat that you've eaten, but it takes a lot more energy to store carbs and protein. Because of this, you're more likely to burn those calories off. A diet rich in complex carbohydrates, such as whole-grain cereals, lentils and beans; lean protein, such as chicken or fish; and fruits and veggies will help melt off excess pounds. To get on track with a low-fat diet, begin by cutting down on saturated fats, including animal sources such as high-fat dairy and red meats. Eliminate hidden saturated fats such as hydrogenated oils found in processed foods.
Alas, I am a pear. I can personally testify to the fact that the fat on a pear's butt, thighs, and hips is stubborn, but if you work at it long enough, it WILL come off! Don't give up! For ANY body type, you need to combine different modalities of exercise with dietary changes to lose the fat. Combine strength training with cardio a few days a week and change it up frequently so you don't get bored. Experiment with interval training versus steady-state cardio to keep your body guessing.
