Women experience different weight gain patterns and fat storage patterns throughout their bodies. The terms “apple-shaped” and “pear-shaped” are often used to describe how the body distributes fat.
People with apple-shaped bodies tend to carry extra weight on their chest and abdomen. Slimming these areas helps to create an hourglass figure and shape the hips and waist. The risk of diabetes and heart disease can be boosted by carrying extra weight around the waist. Your health and self-esteem may both benefit from weight loss. Exercising more and eating a more balanced diet are the best ways to lose weight.
In this post, I am reviewing what an apple body is and how you can use diet to reverse an apple body shape.
Table of Contents
What is An Apple Body?
Since this is a simple way to describe different body types without using more formal, scientific terminology, people have been using fruit terms to describe body shapes for a long time.
The “apple” body shape is known in the scientific community as “android,” meaning that most of the fat is stored in the midsection and less fat is stored in the hips, buttocks, and thighs.
If you have an apple-shaped body, then your body is “top-heavy”. This means you have：
- A Wide Torso
- Broad Shoulders
- A Full Bust, Waist
- Upper Back
First things first: A person’s physical appearance does not always indicate their level of health. One 2020 Review Trusted Source of 72 studies found that people with greater fat distribution in the stomach area (an apple shape) had a significantly higher risk of death from all causes than those with pear-shaped bodies.
As a result, it’s crucial to take care of your body’s apple shape.
Reverse An Apple Body Shape through Food
It may seem impossible at times to get rid of unwanted fat no matter what we do or how much we “diet and exercise”. It’s a myth that you can’t change your apple or pear-shaped “body type.” In fact, adopting a healthy lifestyle that includes an active diet and regular exercise can help you reverse the apple body shape.
The Food You Should Avoid
Sugar, artificial sweeteners, caffeinated beverages and foods that are too low in fat – can trigger these hormones to store fat. Fortunately, you can take steps to prevent midsection fat storage, and it won’t take much effort to change your diet. All body types run the risk of storing visceral fat, but those who gain weight around their midsection are most likely to do so. Body fat that accumulates around our vital organs in the middle of the body, or visceral fat, is the more dangerous type. Needless to say, it’s important to do something about all that unwanted belly fat!
Apples need to avoid the following foods:
- Chocolate: It’s ok to have a square of dark chocolate a day, but not much more for your type
- It doesn’t matter if coffee, black tea, or sodas are sweetened or not. Avoid them.
- refined carbohydrates high in sugar. Remember that many foods with low fat/low sugar labels fall under this category.
- Fruit and fruit juices: Consuming a small amount of fresh fruit is acceptable, but not all day long.
- High Sodium Foods: Having a diet high in sodium can cause bloating from water retention, as well as from increased thirst and fluid intake. Additionally, it increases your risk of developing high blood pressure as well as diabetes and heart disease.
- Food sensitivities: Any food that causes a sensitivity reaction. Inflammation and the production of cortisol are boosted by food sensitivities. These foods will look different for everyone and it can be beneficial to recognize any food sensitivities you might have. Dairy is a common food group that triggers sensitivities.
Try to stay away from foods that have been overly processed because they tend to contain more added sugars, saturated fats, and refined carbohydrates, which can upset the balance of your blood sugar and lead to more cravings.
The Food You Should Eat
This one is for you, bodies like apples! It doesn’t matter if you’ve had a problem with belly fat all your life or if a few extra pounds have slowly started to accumulate there over the past few years. These 4 foods are must-eats if you want to lose unhealthy fat.
Apples prefer a diet that is higher in fat and protein to one that is lower in fat. Big bowls of fruit or low-fat yogurt won’t be found on this list. As opposed to this, apples fare much better with a well-made omelet or a delicious yogurt parfait made with plain yogurt and topped with cinnamon and walnuts.
Walnuts:
Walnuts can be compared to the salmon of the tree nut world, but they contain less protein. Walnuts make a great “accessory” food, making a great complement to this Paleo Banana Bread, or a stand-alone snack. Raw Brazil nuts, almonds, and pumpkin seeds are examples of foods that have balanced amounts of fat, protein, and fiber.
Eggs:
not just the white, but the entire egg. The Apple loves eggs as a food source. Since Apple thrives on healthy fat, there is no need to be afraid of fat. Eggs are frequently questioned regarding their potential health benefits, but a 2016 meta-analysis that was published in the Journal of the American College of Nutrition revealed that moderate egg consumption on a regular basis actually reduces stroke risk by 12%. Unadulterated eggs are a good source of fat, protein, vitamins, and minerals. Never eat eggs that have been bagged.
Cauliflower:
Due to its greater versatility, cauliflower is superior to broccoli and all other cruciferous plants. It tastes just as good as any other food, but if you can incorporate cauliflower into more dishes (like my smoothie recipe below), you’re more likely to eat more of it all at once. The amazing ability of cruciferous vegetables, such as cauliflower, to inhibit toxins and remove them from the body is well known. Consider this. Few foods can actually do this, and cauliflower can.
Foods With Monounsaturated and Polyunsaturated Fats：
Particularly omega-3 fatty acids, which are present in fatty fish, nuts, and seeds and help lower inflammation and bodily stress. Keep in mind though that regulating how much fat is eaten in a day is still important regardless if the fat is “good” or “bad”. The amount of fat you consume will still be turned into fat by the body.
Conclusion
You can definitely improve your apple-shaped figure with proper exercise in addition to managing your diet. Last but not least, be aware of your habits and yourself, and make an effort to lessen daily stressors that have an impact on the hormones cortisol and insulin, which are strongly linked to abdominal weight gain. Try to alter who you are!
