Ultimate ways to lose weight and target fat based on your body type
UNFORTUNATELY, there isn’t a one-size-fits-all approach when it comes to shedding the pounds, and different body shapes will react better to different weight loss techniques.
It simply doesn’t make sense to follow a diet and workout plan that won’t work with your body.
And, with festive food still playing havoc on our waistline, you might be keen to burn it off, fast.
Whether you’re an Apple, Pear, Hourglass or Ruler, there are certain weight loss tactics that can work specifically for your shape.
We asked two industry experts to give us some simple, sound advice on getting rid of unwanted weight…
If you’re an Apple…
Your shoulders and bust are narrower than your hips.
Weight tends to sit around the stomach area – a flatter bottom and slim legs are also common.
Most read in Diet & Fitness
EXERCISE
Personal trainer Louise Barton explains that weight around the abdominal area and around your organs is also known as visceral fat.
“A high percentage of visceral fat can be a leading factor in heart disease and diabetes, so it’s important to try and reduce this fat with the right exercise regime,” she says.
High Intensity Interval Training (HIIT) is an Apple’s best friend.
“Aim to train if you can, around three times per week.
“This doesn’t have to be hour long sessions; instead look to do between 30 to 45 minutes of HIIT training.
“HIIT is a great calorie burner.
“If you’ve heard of it before, you may associate it with doing hundreds of burpees or squat jumps, but this isn’t necessary.”
Instead, Louise recommends hopping on to an exercise machine such as a rower, stationary bike or treadmill and going as hard or as fast as you can for 30 seconds.
“Then bring the pace back down to a level that feels comfortable for 30 seconds.
“Repeat this process for as long as you can manage.
“Push yourself just a little harder with every session, adding on an extra couple of minutes each time you are doing interval training, or making the workout intervals longer and the breaks shorter.”
DIET
“As you may carry more weight around the middle, you need to be particularly careful about insulin levels and balancing blood sugar,” explains Rosie Millen, Nutritionist at KIN. “Balancing insulin levels is key because having excess weight around the middle is a risk factor for diabetes.”
To do this, focus on eating a lower carbohydrate diet with the emphasis being on protein. “Eat protein at every meal and snack to manage insulin spikes.”
Good protein sources include chicken, fish, eggs, lentils and also protein powders.
One serving of Kin Nutrition packs in an impressive 25g of protein.
When it comes to dietary don’ts, Rosie says it’s best to avoid drinking too much caffeine as this will spike insulin levels.
Try decaf coffee instead and caffeine-free teas.
If you’re a Pear…
Your shoulders and bust are narrower than your hips.
You may have lean arms and a fairly defined waist.
Weight tends to linger in the hips and thighs.
EXERCISE
“Your body is creating a safety net for you by holding fat in [your hip and thigh] areas in case there is an energy shortage,” explains Louise.
“So, your body is less willing to give the fat up so easily.
“This just means getting into a routine with the correct diet, maintaining a calorie deficit (burning more than you take in) and training at a higher level of intensity when it comes to exercise.”
Louise recommends weight training (or resistance training) as an effective weight loss tool for the Pear shape.
“Muscle takes up less space than fat.
“Through weight training, we are losing fat in the problem areas such as the thighs and bottom and replacing it with muscle mass which in turn will make your Pear shaped figure appear slimmer.
“The great thing about weight training is that once you have finished exercising, your body continues to burn your stored fat by breaking it down to help restore muscles to their resting state.”
This is often called the ‘afterburn’.
“The harder you train and the more fatigued your muscles are from your exercise session, will determine how long this after effect will last.”
Worried that weights will make you bulky?
“This simply won’t happen; getting bulky requires a specific diet and exercise regime and for women, due to their hormonal structure, it takes a long time,” Louise reassures.
DIET
“Pear shaped individuals tend to suffer from hormone imbalances and PMS,” says Rosie, who adds that eating foods that balance the sex hormones is key.
This can in turn aid weight loss.
“Focus on high fibre foods such as fruit and vegetables as well as oats, rice and pulses such as beans and lentils.”
Fibre helps to essentially get rid of waste from the body, and this includes excess hormones.
“Cruciferous vegetables (brassicas) such as cabbage, broccoli and kale are also important because they contain a compound called Diindolylmethane which binds to excess amounts of the hormone oestrogen in the body and helps to excrete it.”
Rosie adds It’s worth cutting out alcohol for a few weeks too since this can wreak havoc with hormone levels.
“You might to consider a dairy free diet also – swap cheese and milk for coconut milk and other varieties as dairy can negatively affect the menstrual cycle and sex hormones.”
If you’re an Hourglass…
Your hips and bust are nearly equivalent in size and you have a very defined waist that’s narrower than both your hips and bust area.
Weight tends to sit in the thighs and bottom.
EXERCISE
“A great exercise for hourglass shapes to lose weight is running, as it uses all of the major muscle groups in your lower body and boosts that heart rate.”
The number of calories burnt during running will depend on the length and intensity of your run, but aiming for a 20-minute slow run is a good place to start.
“Gradually build up on the time you spend running as running for longer distances at a lower intensity will help tap into the required fat stores for energy, which will help to aid fat loss.”
As well as this, devote time to HIIT and resistance training too.
DIET
“This body type tends to carry weight over the body more evenly but particularly on the face,” says Rosie.
“It’s important for an hourglass to support the pituitary and adrenal glands to manage levels of the stress hormone, cortisol.
“Too much cortisol can cause some of the hallmark signs of Cushing syndrome; a rounded face that looks puffy.”
She recommends a diet high in protein and healthy fats such as avocado, nuts and seeds. Plus, sleep is also important to reduce stress.
As for supplements, “it might be worth taking adrenal support such as ginseng and rhodiola to support the stress response.”
If you’re a Ruler….
You tend to be straight up and down and weight is more evenly distributed throughout the body.
EXERCISE
“Often, Ruler body types do not need to focus as much on losing weight, so aerobic based exercises such as running or cycling are not as essential.
“However, they’re great for overall cardiovascular health so do include some aerobic exercise.
“Focusing more on strengthening and toning will create beautiful muscle definition,” says Louise.
As well as weights, add in resistance band workouts or use more bodyweight exercises such as planks, pull ups and press ups.
Search for bodyweight workouts on Youtube.
DIET
Rosie explains that Rulers don’t gain weight easily.
“My advice for a Ruler shape is to eat as nutrient-dense a diet as possible.
“Replace white bread and pasta for the wholemeal variety and get complex carbs into your diet like sweet potatoes, along with other nourishing foods like avocados, sardines, mixed nuts and seeds.”
She recommends cooking foods in olive oil, or in cold-pressed sesame or coconut oils for more health benefits.