Apple shaped figures resemble apples: round in the middle, narrower on the ends. If you have an apple shape, you most easily store extra pounds around your middle. Your limbs are probably thinner. The other basic body shape, pear, tends to store extra fat in the hips and thighs.
If you’re apple shaped, you may be interested to know that diet tips for you are slightly different than the tips for a pear shaped person. The good news is that apples tend to shed their fat more readily than pears. And that’s good, because apple shaped women’s fat is more dangerous than that of pears. This is because fat stored in a person’s midsection, surrounding internal organs, is an active or visceral type of fat. It increases inflammation in the body and increases insulin levels as well, raising your risk of diabetes, various types of cancer and heart disease.
Here are some tips for getting rid of those extra pounds padding your apple shape:
1. Eat Fruits and Vegetables
You’ve heard it before, but that’s probably because it’s such a good idea. Fruits and vegetables are very low in calories and fat, and they contain vitamins and minerals that are vital to your good health. Eat as many of them as you like.
2. Focus on Healthy Fats
Eat foods high in healthy (unsaturated) fats. All types of nuts are good choices. These types of fats will help increase your HDL (“good”) cholesterol levels while decreasing your LDL (“bad”) levels. Nuts are also good protein sources that will help to satiate your appetite.
For baking and cooking, avoid saturated fats, which are high in calories and will clog your arteries. Choose healthy, unsaturated fats such as olive oil and canola oil.
3. Cut out Simple Carbs
Simple carbs, including white flour and refined sugar, should play a very small role in the apple’s diet. Just say no to white bread, and even many wheat breads (look for whole grain in the ingredients – not whole wheat). Grocery-bought cookies, cereals, crackers and rolls are often made of simple carbs which will taste good for the moment, but will quickly work their way through your system and straight to your stomach in the form of visceral fat.
Aim to eat brown rice, whole grains and other fiber-filled complex carbs, which your body needs to work to digest. These foods are better for you and will fill you up more adequately than simple carbs will.
This type of diet (high in complex carbs and healthy fats, low in simple carbs and sugars) is called a low-glycemic or Mediterranean diet (Mediterranean because it is followed by many in that region of the world). It is very effective in helping apple shaped women lose weight, and is excellent for diabetics as well because it keeps blood sugar rates constant, thereby reducing hunger and overeating.
This type of diet is effective for anyone, but is particularly good for those with an apple shape.