Losing weight and achieving an ideal figure is a goal for many people. However, effective and
sustainable weight loss requires understanding one’s own body shape, as each individual stores
fat differently. Losing weight based on body shape can help target and eliminate excess fat
more precisely and efficiently.
Body Shape defines one’s physique and personality. Many people worry about their body
shape, especially if overweight, as it can negatively impact health and self-image.
Body Shape Categories
โThere are 3 main body shape categories based on fat distribution:
– Apple shape
– Pear shape
– Hourglass shape
How to Lose Weight by Body Type
Apple Shape
Apple shapes accumulate fat around the upper body – abdomen, hips, thighs. They tend to
have central obesity and are at higher risk of heart disease, diabetes and high cholesterol.
Dietary Guidelines
– Emphasize high-protein foods like meat, eggs, beans
– Eat complex carbs such as brown rice, whole grains, vegetables
– Avoid high-fat, high-sugar foods
Exercise Recommendations
– Do regular cardio to burn upper body fat – running, swimming, biking, etc.
– Strength train the lower body – squats, planks, etc.
Pear Shape
Pear shapes store fat around the lower body – hips, thighs, legs. They tend to have general
obesity and are at risk of knee osteoarthritis.
Dietary Guidelines
– Emphasize high-protein foods like meat, eggs, beans
– Eat complex carbs such as brown rice, whole grains, vegetables
– Avoid high-fat, high-sugar foods
Exercise Recommendations
– Do regular cardio to burn lower body fat – brisk walking, swimming, biking, etc.
– Strength train the upper body – pushups, sit ups, etc.
Hourglass Shape
Hourglass shapes have a narrow waist and wider hips. Fat distribution tends to be even
throughout the body. Risk of all obesity-related diseases.
Dietary Guidelines
– Eat balanced, nutrient-rich meals
– Avoid high-fat, high-sugar foods
Exercise Recommendations
– Do both cardio and strength training regularly to control weight
Additional Tips
– Stay hydrated to boost fat burning
– Get adequate sleep for bodily recovery and fat metabolism
– Manage stress which triggers fat-storing hormones
Other Contributing Factors
Besides body shape, other factors influence weight loss such as
– age
– gender
– genetics
– hormones
– health issues
– lifestyle.
In summary
losing weight according to one’s body shape can effectively and sustainably eliminate excess fat
when guidelines are strictly followed and tailored to individual needs and circumstances.
