Weight Loss & Body Type: All About the Pear Shape

Weight Loss & Body Type: All About the Pear Shape

We’re all different. From our head to our toes and everything in-between, humans are all individuals with unique qualities that make us who we are. Bodies come in all shapes and sizes and there is no one-size-fits-all approach to weight loss. How and where you carry your weight is an important factor to consider when trying to drop pounds and reach your goals. That’s why Nutrisystem has created personalized plans that consider your personal body type. “Pear shape” and “apple shape” are two of the most common body types. Keep reading to learn more about the pear body shape and what it means for the weight loss journey.

What Does Your Body Type Mean?

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What Does Pear-Shaped Mean?

body type

If you”;re the classic pear shape, most of your weight is below your waist in your hips, buttocks and thighs. Your waist may be more defined and narrower than your hips and thighs. While body type depends on many factors, women are more likely to be pear-shaped then men, says ScienceDaily. Men tend to more apple-shaped, storing excess fat around the middle in the abdomen.

Your pear-shaped body may be beneficial for your overall health. One study found that postmenopausal women with a pear body shape may have a lower risk of heart disease than apple shapes, even with a normal Body Mass Index (BMI). “Women who stored fat around their middle were three times more likely to suffer from heart disease than women with the opposite body type,” says Patient.info.

Researchers theorize that a pear shape may be protective because of where body fat is being stored. Apple shapes tend to store fat around the belly where many organs reside. According to Patient.info, belly fat around the organs is associated with an increased risk of Type 2 diabetes and cardiovascular disease.

Genetics and Hormones

pear

According to a study, published in Nature Genetics, body shape and how someone carries extra weight is determined by genetics. The study found 24 genetic variations which helped separate apple-shaped people from pear-shaped people, says Medical Xpress.

You may have inherited your pear shape; However, the other culprit for your hourglass figure may be estrogen. “The pear body type is more common in pre-menopausal women and some men and is associated with estrogen dominance,” says the American Council on Exercise (ACE). According to HuffPost Canada, pre-menopausal women with excess estrogen tend to have this shape. In both genders, extra estrogen is considered a risk factor for obesity.

Exercising for Your Shape

pear

Regular cardio and toning exercises are key to managing a pear shape. Cardio will help you burn fat all over. You can also add regular resistance training–;the kind where you”;re moving your body against the resistance of your own body weight, gravity, bands or weights. That will help you firm up your muscles. You may always have a pear shape but you”;ll look and feel better by incorporating regular exercise into your routine.

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Dressing for Your Pear Shape

pear

There are a few things to keep in mind when shopping for your pear shape. Nordstrom Trunk Club recommends tops and jackets that accentuate your top half and defined waist. Choose bright colors and prints that balance your silhouette. When it comes to pants, select darker colors and “slightly roomier” styles that aren’t too tight. A pointed shoe can elongate your legs.

Eating for Your Pear Shape

pear

You can enjoy a diet slightly higher in carbohydrates than other body types. However, be sure to focus on those that are rich in dietary fiber. Protein will help you to feel full and satisfied but be mindful of the amount of dietary fat you consume. Check out the list below for some smart choices for each gender:

Smart choices for women:

Low fat, high-quality proteins, such as salmon, egg whites, chicken breast and cottage cheese will keep you feeling full and satisfied long after you finish a meal.
Choose high fiber carbohydrates like quinoa, barley and hummus.
Blueberries are an ideal fruit choice for your body type.
Eat vegetables such as cauliflower, kale and spinach for loads of nutrients and few calories.

Smart choices for men:

Salmon, chicken breast, eggs and cottage cheese will provide you with high-quality protein to fuel your day.
Fill your plate with high fiber carbs like brown rice and corn.
Fruit like blackberries and apples (with the skin on) fit well into your meal plan.
Make your salads and sides with broccoli, spinach, asparagus and cherry tomatoes.

Personalized plans from Nutrisystem take your personal body shape into account, creating a weight loss program designed for you. Our menu is filled with delicious, high fiber and low fat options that are lower on the glycemic index. This helps to simultaneously curb your appetite while helping your body lose weight, according to a June 2013 study, published in Obesity. Study participants who followed a low glycemic diet lost more body mass than volunteers eating a high glycemic diet, including the dangerous fat that”;s tucked in and around the abdominal organs.

If your pear-shape is at least partly caused by estrogen, limiting foods that boost blood estrogen may help you lose weight, says ACE. They recommend avoiding high-fat dairy products, alcohol, caffeine, trans-fats, unfermented soy products and non-organic meats. Instead, opt for low-fat dairy, organic protein and healthy fats from whole foods like nuts, seeds, avocado and olives.

You should also stick to high-fiber options. “Fiber, which is found in fruits, vegetables, nuts, seeds, legumes and whole grains, slows insulin release and aids in the removal of estrogen from the body,” says ACE. Always speak to your doctor before making any dietary changes or if you have any questions or concerns about your estrogen levels.

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The post Weight Loss & Body Type: All About the Pear Shape appeared first on The Leaf.

Read more: leaf.nutrisystem.com

Weight Loss & Body Type: All About the Apple Shape

Weight Loss & Body Type: All About the Apple Shape

Since bodies come in all shapes and sizes, we here at Nutrisystem understand that there is not exactly a one-size-fits-all approach to healthy living. One of the things that often comes into play during the weight loss journey is one”;s body shape. Where you tend to gain weight–;and where it”;s most difficult to lose–;are definitely related to your body shape and cannot be ignored. Of the recognized shapes, most people seem to fall into the “;apple body”; or the “;pear body”; category. The new personalized plans from Nutrisystem take your personal body shape into account, so that you get a meal plan that works best for you.

Let”;s take a look at the apple body shape and what it means for your weight loss journey.

What Does Your Body Type Mean?

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What Does Apple-Shaped Mean?

apple body shape

Those who fall into the “;apple shape”; category have shoulders that are broader than their hips. This body type is also typically associated with being “;top heavy”; (bigger on top and smaller on bottom). Oftentimes apple-bodied people have thin limbs, larger waists and tend to carry weight around their abdomens. When apple bodies gain weight, it”;s usually around their midsection.

The apple shape is more likely to develop–;or worsen–;as one ages. Men who are apple shaped are commonly described as looking as though they have a “;beer belly.”;

The Body You”;re Born With

personalized diet

Of course, our body shape is impacted by more than just our lifestyle. Body shape has also been shown to be strongly affected by genetics. In a study, published in Nature Genetics, researchers found that the shape of a person”;s body–;more specifically, how they carry weight around their abdomen–;is determined by one”;s genes. In fact, researchers found 24 genetic variations which helped separate apple-shaped people from pear-shaped people, says Medical Xpress.

Still, researchers also conceded that lifestyle habits can have an important impact and that genes are not our final destiny. That means that healthy habits, like a well-rounded diet and regular exercise, can help prevent fat accumulation regardless of body type.

Exercising Your Apple Shape

apple body shape

Overall, we believe in a well-rounded exercise program that hits all areas of the body–;no matter what body shape you have. However, those with apple shape might be interested in exercises that address their trouble zones.

For apple shapes, that”;s usually the belly and the waistline, so core-focused exercises combined with plenty of cardio may help. Of course, even though your arms and legs might not be “;trouble spots,”; we still think strength training and full body work-outs have value. Keeping muscles strong as we age is so important for all of us. Always speak to your doctor before starting a new exercise routine.

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Dressing for Your Apple Body Shape

apple body shape

Even with weight loss, to some degree, you will always maintain an overall appearance in line with your body shape. In other words, you can lose fat, become leaner and most importantly, get healthy–;but you can”;t completely alter the body shape you were born with.

For that reason, knowing and understanding how to dress for your body type can be valuable information that helps you feel your best.

Since the legs are often one of the best assets of apple-shaped bodies, show them off! Choose clothes that play up those thin limbs. And if you”;re someone who usually gains weight around the middle, opt for clothing that does not fit overly tight in that area. Clothing that is ruched or loose-fitting around the belly might make you most comfortable.

Eating for Your Apple Body Shape

apple body shape

The biggest health concern with the apple-shaped body type is the fact that the risk of diabetes and heart disease can accompany that extra visceral fat that may be accumulating around your midsection. For that reason, the ideal apple-body shape diet is focused on reducing refined carbs and unhealthy fats which can contribute to this type of weight gain.

Protein is the foundation of your diet. Be smart about the types of carbohydrates you choose, focusing on vegetables and good-quality, complex carbs that are high in fiber. Limit added sugars and simple carbs. Check out the lists below for grocery additions that may work best for you:

Smart choices for women:

Lean proteins, such as chicken breast, turkey breast and tuna should be the cornerstone of your meal plan.
Get your carbohydrates from legumes, such as lentils or chickpeas and whole grains like quinoa.
If you”;d like to indulge in fruit, choose lower sugar options like raspberries.
Fulfill your veggie servings with spinach, zucchini, cauliflower and artichokes.

Smart choices for men:

Choose salmon, crab and lean beef as the protein portion of your meals. When you want to go meatless, edamame is another great protein choice for you.
White beans and quinoa are high in fiber, making them perfect carbs for your plan.
When you want to enjoy fruit, blueberries and apples (with the skin on) are the way to go.
Load up on fiber with vegetables like mushrooms, tomatoes, artichoke hearts and spinach.

Of course, getting rid of fast food–;and heavily processed foods–;is going to help anyone, regardless of body type. It”;s a healthy lifestyle change that can not only help you to lose weight but also live longer.

And at the end of the day, that”;s really what we care about most–;helping people make lifestyle changes that will improve their quality and longevity of life. No matter what body type you were born with, we believe that”;s what you deserve.

Check out Nutrisystem Personalized Plans for a diet designed for your body shape! Click here to learn more. >

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The post Weight Loss & Body Type: All About the Apple Shape appeared first on The Leaf.

Read more: leaf.nutrisystem.com