A pear-shaped body means the lower part of the body is wider, including hips, waist, and buttocks, compared to the chest area. This shape is common in women while the triangle shape is mostly for men. In this article, you will learn the right diet for a pear-shaped body and the best related exercises.
Top diet tips for pear-shaped bodies:
- Eat nuts, salmon, and mackerel because both are great sources of omega 3. Cook fish with a little coconut oil to boost usually low metabolism and help with weight loss.
- Try to eat more carbs from whole grains like brown rice, oats, and such, along with veggies, high-quality proteins like eggs, chicken breast, turkey, beef or lamb, fish, and generally fat-free seafood, plus dairy products.
- Since pear-shaped bodies are more at risk for osteoporosis, try to eat calcium-rich foods. Also include other calcium-rich options daily like seaweed, broccoli, cauliflower, Brussels sprouts, leafy greens, tomatoes, and calcium-rich fruits like oranges, apples, and pears.
- Avoid animal fats including fatty meats, butter, cream, full-fat milk, cheese, fatty or fried foods, and mayonnaise. Also avoid salty foods like cured meats, pickles, and broth.
Example of a diet plan for an apple-shaped body:
Breakfast
Egg whites with tomatoes, half a cup of unsweetened almond milk, 1 tablespoon cinnamon, chia seeds, half a cup of berries.
Lunch or dinner
4 ounces lean ground turkey with onion, tomato, and garlic, served with zucchini noodles.
Snacks
1 cup cold green tea, 1 cup baby spinach, half a frozen banana, 1 tablespoon ground flaxseed, half a cup of strawberries.
1 apple with 1 tablespoon raw almond butter.
Health risks linked to a pear-shaped body:
If you have a pear-shaped body, fat builds up more on your hips than other areas. The good news is the fat around the hips is less risky than the fat around the waist in apple-shaped bodies. Also, this fat is less likely to spread around the body, which lowers the risk of heart disease. Plus, the risk of stroke and diabetes is controlled. But there's a higher risk of osteoporosis with weight gain on the hips. Research lately found pear-shaped bodies take longer to lose weight than apple shapes. Fat in the upper body, chest, and belly burns faster than the fat stored in hips and thighs. So, pear-shaped people often have to work harder to lose weight. They should watch calories closely, cut fat intake, and women with this shape might have higher risks of estrogen-related cancers like breast cancer. So, monthly breast exams are recommended for pear-shaped women.
Key exercises best for pear-shaped bodies:
To get rid of fat built up around your thighs, focus on these exercises:
1 - V-Pull Plié Exercise
- Hold a pair of dumbbells, stand with feet wide at a 45-degree angle, then lift your arms forming a V shape.
- Bend your knees slightly, bend your elbows out to the sides until your palms line up with your shoulders, then reverse the movement to return to the start.
- Repeat this exercise 3 sets of 30 reps each.
2 - Capoeira Skater exercise
- Start the exercise standing in a lunge position. Your feet should form a scissor shape with your left leg behind. Your torso twists toward the right side, elbows bent at chest level and open to the sides pointing down.
- Jump back with your foot to the left while extending both legs to the sides in the air and swinging your arms in front of your body, then land on your left leg and immediately drop back to the starting position.
- Repeat this exercise for 3 sets of 30 reps each.
3 - Lunge Lift-Off Cross Curl exercise
- Stand holding a pair of dumbbells. Push your right foot out to the side with your right knee bent over your toes. Move the dumbbells beside your right foot, then quickly push the right leg out straight, lifting the foot off the ground. Return to the side lunge position.
- Push your right leg straight to the side, bend your arms a bit and move the dumbbells between your extended foot, palms facing down. Repeat on the right leg, then the left.
- Repeat this exercise for 3 sets of 30 reps each.
4 - Crisscross Squat Jacks exercise
- Stand with your feet apart and arms at your sides. Do a squat while bringing your arms beside your legs. Then jump fast, crossing your right leg in front of the left, and stretch your arms over your head. Repeat switching legs.
- Repeat this exercise for 3 sets, 30 reps each set.
5 - Plank Leg Sweep exercise
- Start in a plank position. Remember not to arch your back or bend your knees. Open your left leg out to the side at hip level, then bring your right leg over. Repeat the move.
- Repeat this exercise for 3 sets, 30 reps each set.
6 - Skipping Lunge exercise
- Start in a lunge with your right leg forward (knees bent at 90 degrees) and arms bent at sides. Jump powerfully while bending your left knee in front and extending your right leg straight out in the air. Swing your arms as needed to land softly. Return to start position.
- Repeat this exercise in 3 sets of 30 reps each.
