The pear body shape is characterized by large hips that are wider than the bust and shoulders.
With this type of body shape, weight gains first tend to be visible around the hips, thighs, and lower tummy area.
Your body shape, on the other hand, doesn’t only influence how you dress but also gives you important information about your health. How?
By determining your body shape, you can be able to predict the health issues that are more likely to affect you. In order for an effective pear shaped body weight loss, consider the following tricks.
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HOW IT WORKS
For a pear-shaped body with belly fat, a combination of fat-burning plyometric exercises and total-body strength training are the perfect workout.
Through the exercises, your curves will be more noticeable (in a good way) and you will feel confident.
Also, consider performing moves that increase your heart rate to melt the excess fat while still sculpting your glutes, hamstrings, calves, and thighs.
RUNNING AND SPINNING
Running and spinning can be great options for cardio. Since it can be a bit difficult for you to reduce fats in specific parts of your body, go for any form of cardio that will increase your heart rate.
Your increased heart rate will, in turn, increase your metabolism. Eventually, you will have trimmed fat in the whole of your body, including your lower half.
LOWER BODY EXERCISES
Lower body exercises like plyometrics are most effective for burning fat in your lower region and also for strength training.
For a shapely and non-bulky lower, consider going for lunges to strengthen and tone your glutes, hips, and thighs.
The plyometric exercises will increase your heart rate to efficiently melt excess fat. It will do this while defining your glutes, hamstrings, calves, and thighs.
BALANCE YOUR DIET
It is not only about how much exercise you do; it is also about the food you are eating.
What you eat has a very crucial role to play in the effectiveness of your exercises. It will determine whether or not these exercises are effective for your weight loss.
As you engage in cardio exercises to reduce your calorie, remember to cut down your intake of the same as this will result in a quicker weight loss.
AVOID FOODS THAT PROMOTE PRODUCTION OF ESTROGEN
A sure trick to lose weight in your lower region is reducing the production of estrogen in your body.
Since pear shaped body is associated with estrogen dominance, you might actually consider reducing the production of the hormone to lose the stubborn fat.
Apart from the toxic fat gain in your body, estrogen dominance also causes water retention.
The hormone is not only produced by the body, but you can also take it in the form of food. Also, your environment (plastics, xenoestrogens) can increase the level of this hormone in your body.
The foods that promote the production of estrogen in your body include high-fat dairy, non-organic meats, and caffeine.
BALANCE THE ACT
You should not only aim at reducing the thick lower of your pear shaped body but should also pay attention to absorbing more fat in your small upper region to create a meaningful balance.
To create a more defined upper body, go for targeted arm and shoulder exercises.
CONSIDER ENOUGH SLEEP AND MANAGE STRESS
Proper sleep and stress management will help you control your insulin, cortisol, and estrogen levels.
These two will balance your hormones so that you can easily recognize appetite and fullness signals and keep your energy levels steady.
Sleeping will help to reduce your weight by reducing your appetite. To do this, it will act on two main hunger hormones, namely: Ghrelin and Leptin.
Ghrelin, produced in your stomach, signals hunger in your brain. Its levels remain high when you are hungry and low when you are full.
Leptin hormone inhibits hunger and signals fullness in the brain. With less sleep, your body produces more ghrelin and less leptin.
AVOID HARMFUL FATS
These include any hydrogenated oils, partially hydrogenated oils, margarine, and unhealthy inflammatory fats. A high intake of fat will increase the level of estrogen in your body.
Where do pear shapes lose weight first? For a pear shaped body weight loss, you will first lose hard fat that surrounds your organs like the liver and kidneys.
The soft fat at the waistline and thighs will go first. The loss of fat from around these organs will make your body leaner and stronger.
CUT DOWN ON PASTA AND WHITE CARBS
Pasta and white carbs are among the foods to avoid if you have a pear body shape.
This is because these glycemic foods will contribute to high-water retention and increase your lower body fat. Their high carbs also raise insulin in your body.
REDUCE YOUR ALCOHOL INTAKE
According to a study published in the Journal of Clinical Medicine on Alcohol and Breast Cancer, alcohol is responsible for the increase of harmful estrogen production in the body.
In this study, articles containing details of mechanisms that explain the link between alcohol and breast cancer were examined.
A number of mechanisms were found by which alcohol could increase the risk of breast cancer and the effect on estrogen secretion.
This increase is not only harmful to pear shaped women. It is also a risk factor for breast cancer.
INCREASE INTAKE OF FLAXSEEDS
Flaxseeds will help in fighting off the excess estrogen levels in your body, helping with your pear shaped body weight loss.
CONSIDER ORGANIC DAIRY
For pear shaped body weight loss, using organic dairy will reduce your hormone exposure.
These kinds of veggies have high amounts of phytonutrients called isothiocyanates, particularly two isothiocyanates called sulforaphane and indole-3-carbinol, which helps to lower estrogen in-turn enabling effective pear-shaped body weight loss.
For pear shaped body weight loss to be effective through diet, the first step is to be aware of the fats that you are fighting.
Those with a large bottom are having too much subcutaneous fat. In as much as this fat is considered healthier than belly fat, it is very difficult to get rid of.
Subcutaneous fat is associated with fewer heart attacks and healthy cholesterol levels. On the other hand, it has less blood flow and holds on to calories.
These are the main reasons why fighting it off is difficult.
The health disadvantages of a pear-shaped body, as shown by a study, include metabolic syndrome.
WHAT CAUSES A PEAR SHAPED BODY?
People with a pear shaped body are always associated with excess estrogen in the body. Estrogen dominance in men and premenopausal women is the condition that causes toxic fat gain, water retention, and bloating.
Premenopausal women who record high estrogen levels will have a pear shaped body.
This is characterized by fats accumulated around their belly and the areas below, such as the thighs and butts.
This accumulated fat is mostly subcutaneous, which explains why it is hard to fight off. Find more tricks on home workouts, especially for your lower region (legs and butts), here