What is a Pear Shape?
A pear shaped body is one where the hips and thighs are larger in proportion to the waist and upper body measurements. Think of how a pear looks! If that look sounds familiar, go ahead and measure your waist around the narrowest part, as well as your hips at the fullest point. Divide the waist measurement from the hip measurement. If the number is .8 or lower, you’re a pear shape, and if it’s higher, you’re an apple. If you want to lose weight, and are looking for a diet for pear shaped women, read on for some tips.
So, You’re a Pear
If you’ve done the calculation and determined that you’re a pear shaped woman, congratulations! You have a lower risk of heart disease than apple shaped women. You do however, have a higher risk of developing osteoporosis, and menopause may be harder since estrogen levels can be lower in pear shaped women. Otherwise, having a pear shape is normal, since most women are naturally built with heavier hips and thighs. Not all women are pear shapes though.
Apple shapes are common body types for women and men, and as women get closer to menopause, the apple shape becomes even more common. Losing weight from the hips and thighs is possible through diet and exercise, and by keeping the weight within normal range, women will avoid the transition to an unhealthy apple shape.
Losing Weight as a Pear
Pear shaped women can lose weight and stay healthy by eating plenty of complex carbohydrates, like fruits and vegetables. Since insulin resistance isn’t as great of a concern in pear shaped women, they may not be as likely to get blood sugar spikes from eating grains as apple shaped women. Getting insulin levels checked is important, however, because body shape is not always a fool proof indicator of insulin resistance.
Pear shaped women who are not sensitive to carbs can lose weight easier through a diet based on complex carbohydrates and whole grains. Include 2 cups of yogurt per day as well, to make sure calcium levels are within normal range. Dieters who eat high calcium foods enjoy greater weight loss than those who don’t, so be sure to eat that yogurt. Pear shaped women should eat 2-3 servings of protein each day, being careful to limit meat servings and fat beyond what is recommended. A lower fat diet is best for pear shapes. Finally, calories always count. If you want to pare down your pear shape, keep a food diary, and count those calories. A diet that consists of 1200-1500 calories per day is conducive to weight loss.
Along with a moderate intensity exercise program, the above diet for pear shaped women is effective in balancing out a shape where the hips and thighs are large in proportion to the rest of the body.
1. ABC News: Insulin Test May Reveal Best Diet Approach: https://abcnews.go.com/Health/Diet/story?id=3176237&page=1
2. Science Daily: Being Pear Shaped Protects Against Heart Disease: https://www.sciencedaily.com/releases/2010/01/100116104535.htm