How to eat and exercise for your body type

Find out how to make the most of your body type by following our nutrition and exercise guide tailored for three common body shapes – pear, apple and hour glass. 

Generally, each of us has a particular body shape which means we have individual problem areas that need targeting.

Let’s take a look at the correct nutrition and exercise required for each body type so you can make the most of the body with which you were born! 

Pear shape (full hips, thighs and bum)

People with pear-shaped bodies tend to carry extra subcutaneous fat (fat directly under the skin) and have full bottoms, hips and thighs. The good news is that it’s actually ‘healthier’ than belly fat - the bad news is that it’s harder to lose. 

Subcutaneous fat has less blood flow and holds onto calories, making it harder to burn off. However, it’s impossible to lose - a low-fat diet effectively helps break down this type of fat on your hips, thighs and bum. 

• Diet - Start by cutting down or eliminating saturated fats such as high-fat dairy and red meat. You should also avoid processed foods as much as possible, as they are often high in saturated fats. You don’t need to cut out dairy completely, but rather go for low-fat milk, cheese and yoghurt.  

• Exercise - Combine resistance training with a cardio workout. Ideal exercises include circuit training, squats and rows – all of which increase lean body tissue, boost metabolism and reduce the appearance of cellulite. 

Apple shape (you carry weight around your middle)

If you’re apple-shaped you’ll find that you carry most of your weight around your belly. The good news is that this type of belly fat (visceral fat) is generally easier to lose than that which is carried as extra weight around the bottom. The bad news is that visceral fat is very unhealthy. It surrounds your vital organs and is linked to type 2 diabetes, heart disease and cancer. 

• Diet - To shift a few kilograms from around your middle, cut down on refined carbs including white bread, pasta, flour and rice. Replace them with foods that keep you fuller for longer and balance blood sugar levels. This includes whole-grains like barley and quinoa (great in salads, soups and stews!), olive oil, avocado and fish. 

• Exercise - Incorporate interval training in your workout programme. This involves quick bursts of high-intensity movement for between 30 seconds and one minute, alternated with lower intensity movement for between two and five minutes. Interval training boosts your system to help speed up metabolism and burn belly fat. 

Hour glass shape (narrow waist with bust and hips that are in perfect proportion)

An hour glass figure is considered by many to be the ultimate feminine form (think Marilyn Monroe and her enviable curves). Having said that woman who have this type of figure are also prone to picking up weight – so it’s still important to eat the right foods and do the best exercises for your shape. 

• Diet - Aim to eat lean and high-quality proteins such as skinless chicken, turkey and tuna, non-starchy vegetables such as broccoli, zucchini and leafy greens, and all fruits. Remember to include omega 3-rich food including salmon, flaxseed oil, avocados and olive oil regularly in your diet. Foods to avoid include refined starches, animal fat, foods high in sugar and sugary drinks.  

• Exercise - Try activities and sports that require high speed and low to moderate resistance that works your upper and lower body. Ideal exercises that give you whole-body workouts include swimming, skipping rope, brisk walking and stationary cycling. 

Looking for more fitness and weight loss tips? Read Simple weight loss truths and How to maximise your time at gym.

For more medical, health and wellness news and articles, visit www.hellodoctor.com

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