A person with an apple shape is someone that carries most of their weight in their midsection. If your belly is a little more extended than other body parts, then you have this form.
The challenge with belly fat is that it is quite stubborn to lose. It also presents certain health risks that come with excess weight.
Research indicates that people with apple-shaped bodies are more vulnerable to diabetes and high blood pressure than people with a pear shape.
The latter are individuals with most of their weight in the lower section of the body. It is also true that you have less insulin than a person with a different body shape. As a result, you are likely to have trouble processing the sugar in your body.
How to Lose Weight with Apple-Shaped Body
1. Stock Up on Low Glycemic Foods
As explained above it is critical for you to manage the demand for insulin in your body because you secrete less.
Eating foods with a low glycemic index would achieve this outcome. These include oat bran, yam, legumes, vegetables, and corn. These foods are helpful in weight loss because they are easier to convert into energy.
Therefore, you would be metabolizing your food and not just converting it into fat as shown in this study.
2. Consider High-Intensity Cardio
Exercise is a critical component of a weight loss regimen for people with plump midsections. You need to do high-intensity interval cardio as a way to torch those fat cells.
The routine consists of a 24-30-minute routine in which you do exercises in quick intervals to get your heart pumping and your body working.
You could consider butt kicks for 45 seconds, then proceed to jump squats for another 45 seconds. For the same set, you could add on burpees, mountain climbers and jumping lunges. Once you have completed the first set, rest for about a minute and proceed to another set. This one may consist of plank walks, forearm planks, and mountain climbing again. Do 6 types of exercise in the second set and rest for a minute then repeat the first set. By the end of the routine, you should have used 24 minutes.
If you don’t want t go through the pain of designing your own routine, follow this simple fat-burning sequence.
3. Do Belly-Targeting Workouts
Ab exercises are an important part of weight loss especially for people with an over-concentration of fat in the waistline. Try the plank where you support yourself on your elbows and toes as you face down then count to 60. This works muscles in the abdominal cavity.
Alternatively, you may also try reverse crunches which involve bending and releasing the knees while on your back. Another good workout is the bicycle crunch. Lie on your back, lift your knees 90 degrees to your body then start twisting your body such that alternative elbows meet alternate knees. Do about 30 reps of this.
4. Eat Anti-inflammatory Oils
Since your body shape is susceptible to inflammation (swelling of the body in response to infection), you want to consume foods that will fight inflammation.
Chronic inflammation slows down your metabolism and makes you more likely to store fat. Apple-shape bodies still need healthy sources of fat. These may include olive oil, avocado, and nuts.
You can also get natural sources of fish oil like salmon or sea bass. If you don’t mind, consider taking fish oil supplements.
5. Manage Stress
If you are heavy in the middle and small at the bottom, you are likely to have a high concentration of cortisol. This refers to a hormone the body releases during moments of high stress. The aftermath of cortisol is that it causes your metabolism to slow down as research shows.
When you have a slow metabolism, your body does not easily convert what you drink and eat into energy.
Therefore, you’re more likely to stagnate in your weight loss attempts. Try meditation, learn to accept that you can’t change certain things and do not take on more than you can handle.
6. Go Easy on Refined Carbs
The problem with refined carbs is that they increase blood sugar, make you hungry faster and thus make you susceptible to weight gain. It is advisable to significantly reduce your carbohydrate intake to 40 grams a day.
Additionally, those carbs should predominantly be whole grains. For your body shape, low carbs and good cholesterol diets are ideal as proven in this study.
7. Watch How You Snack
Most people focus on what they will eat during the three basic meals without thinking about snacks. A calorie deficit may increase your hunger.
You want to have ready and healthy alternatives to subdue that hunger. Stock up on fruits that are succulent and rich in fiber. These include tangerines, pawpaw, pineapples, apples, and watermelons.
8. Be Strategic About Resistance Training
Resistance training does not always involve your hands. Most people with apple shapes tend to have bigger arms. Therefore, too much focus on the hands in resistance training may bulk you up.
Consider doing exercises that focus on your legs and mid-section. You can start with this leg and glute workout.
9. Proteins Are Your Ally
Since you are going light on the cabs, it is essential to substitute them with something else.
Proteins are ideal for weight loss because they require the body to do more work when breaking them down. That way, you burn more calories and thus lose more weight.
Some of the proteins you can eat safely include boiled eggs, low-fat dairy, and lean meats. These may include chicken and turkey (with the skin removed) as well as fish. Legumes are also a good idea because they provide low-calorie, plant-based protein.
10. Get Enough Sleep
It is easy to scheme over this tip because you may think that sleep is overrated. For people with an apple-shaped body, it is essential for you to eliminate all the possible causes of slow metabolism.
If you sleep sufficiently, your resting metabolic rate will be satisfactorily high. That way, you will burn and convert most of the food you eat.
11. Monitor the Frequency of Exercise
Physical activity is pivotal in helping you get rid of visceral fat. This study showed that the participants lost more visceral fat with aerobic exercises than without.
Therefore, be consistent about your high interval training. Try and dedicate as much as 150 minutes a week to it. You could do about 30 minutes daily for 5 weeks. That way, your body is always working and burning up fat.
12. Maintain A Calorie Deficit
Even though it is harder to get rid of visceral fat than other types of fat, you still need to watch what you eat. You might cut back on refined sugars and high cholesterol foods but still see no results. The reason could be that you are eating too much food.
Anything, when taken to the extreme, is poisonous. As a rule of thumb, you do not want to exceed a serving of protein and a serving of fiber-rich starch. However, vegetables are so low in calories that you can eat a lot of them and not add weight. Form a habit of eating veggies first before any other food.
If you have an apple-shaped body, your excess abdominal fat requires a different approach from that of others with different shapes. Do exercises that target this section. Combine them with fat-blasting workouts and be consistent.
Your diet should be high in protein and vegetables. It should have moderate amounts of good cholesterol and cut back on starch.[related_posts_by_tax posts_per_page="4"]