It’s known that you can’t control where your body gains or loses fat. but for most women, a lot of fat tends to build up around the belly and thighs, giving the body an apple or pear shape So if you’re one of the women struggling with this issue, you should follow a diet to help you get rid of it, In this article, we’ll tell you more about the apple shape and related information.
What is the apple shape?
It is known as the apple shape It is The body shape in women that tends to put on extra weight more easily around their waists, and most of this extra weight is usually stored in the lower belly area, and it is also common That these women have broad shoulders, bigger chests, and thin arms and legs.
What are the health risks of the apple-shaped body?
This shape causes belly fat build-up called visceral fat, which raises inflammation in the body and increases risks of diabetes, heart disease, and metabolic syndrome.
What is the ideal diet to get rid of extra fat in the apple-shaped body?
- Because of the increased risk of developing Diabetes and diseases of the heart That come with visceral fat, you should follow a diet suitable for your apple-shaped body type. It should have low amounts of refined carbs, unhealthy fats, fast food, and added sugars that increase belly fat and raise the risk of diabetes and heart diseases. One scientific study found following a diet low in carbs, with less than 40 grams of carbs daily, can lead to more fat loss, lower triglycerides, and higher good cholesterol.
- You might not need to cut carbs to 40 grams a day to lose the apple shape. But cutting refined carbs and eating more healthy fats like olive oil, nuts, avocado, and salmon can make a big difference in your weight and health. The ideal diet for losing the apple shape could include veggie egg omelet for breakfast, a big salad with avocado and grilled chicken for lunch, veggies and hummus as a snack, and salmon with grilled veggies for dinner.
Here’s a 2-day diet plan as an example for an apple-shaped body
- Day one :-
Breakfast: 2 eggs, 1/4 avocado + 1 cup berries (blueberries, blackberries, raspberries)
Snack: A handful of walnuts
Lunch: Green salad topped with salmon or chicken and fresh veggies, drizzle olive oil on it.
Dinner: Grilled turkey breast with salad
- Day Two:
Breakfast: 1/2 cup oatmeal made with whole milk, cinnamon, and walnuts
Snack: Fresh vegetables
Lunch: Mixed bell pepper salad with tomato, mushroom, cucumber, and some grilled chicken slices (no bread)
Dinner: Grilled chicken with cashews
How can you get rid of apple-shaped body fat through exercise?
If you have an apple-shaped body, exercising is just as important as following the right diet because it helps lose visceral fat, reduces disease risk, and it's best to exercise daily three or four times a week for 45 minutes each time.
Here are some exercises that can help you reach your goal:
1 - Weighted Bird Dog exercise
- Hold a light dumbbell in your right hand, then get on your hands and knees with your left leg straight behind you, toes touching the ground. Place one end of the dumbbell on the floor in front of your head with your arm fully extended. This is the starting position.
- Tighten your core then lift your right arm and left leg up until they are parallel with the ground.
- Slowly go back to the start to finish one rep then keep repeating the exercise for 3 sets of 10 reps each side.
2 - Rear Lunge Chop exercise
- Stand with your feet together then hold one dumbbell with both hands from the ends and lift it above your head until your arms are straight.
- Take a big step back with your right foot then lower your hips down until your right knee touches the ground and both knees make a 90-degree angle.
- Lower the dumbbell down until it’s right next to your left thigh then twist your torso to the left.
- Go back to standing while raising the dumbbell above your head then repeat the previous step on the other side to complete one rep.
- Keep repeating the exercise for 3 sets of 20 reps.
3. Pulldown Extension exercise
- Lie on your stomach with your arms and legs straight so your toes touch the ground and your palms face the floor. Make sure your feet are a bit apart, then hold a dumbbell in your left hand.
- Bend your left arm and pull the weight toward your body while lifting your chest off the ground so the dumbbell reaches shoulder level and your left elbow is next to your side. Press the ground with your right hand to support your body.
- Keep repeating the exercise for three sets of 12 reps each side.
4 - Push Up Climbers
- Get down into plank position with your hands on the ground a little wider than shoulder-width apart. Keep your feet together, then do a push-up and hold at the bottom for 1 second.
- Push yourself back up, then bring your right knee toward your chest. Quickly return to plank and repeat with your left knee. Keep alternating knees to the chest with 8 reps per knee to finish one set.
- Keep doing this exercise for three sets of 10 reps.
5 - Weighted Walk Up
- Stand up then take a step forward with your left foot, then lift your right heel off the ground.
- Hold one dumbbell with your left hand then lift it above your head until your arm is straight and your palm faces right. This is the start position.
- Tighten your core muscles then bend your knees and lower your body down while pushing your hips back. Twist your torso to the left and try to touch the ground with your right fingertips but keep your left arm fully straight and look at your left hand to maintain your form.
- Push yourself back up to the starting position and that counts as one rep.
- Keep repeating this exercise for three sets of 13 reps on each side.
6. Weighted Walk Up Exercise
- Stand with your feet a little apart, hold a dumbbell in each hand and raise them above your head with your palms facing forward.
- Take a step back with your right foot while bending your right knee until it rests fully on the ground, then take a step back with your left foot doing the same until you are in a kneeling position.
- Take a step forward with your left foot and bend your knee to form a 90-degree angle. Then push yourself up until you stand straight.
- While doing this exercise, keep your arms straight above your head. Don't bend or lower them at all.
- Keep repeating the exercise for three sets of 5 reps.
