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Weight loss for different women body shapes


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Hello. I am a pear shape and petite and I need to lose a few pounds...

Did you know that you should have a specific weight loss plan according to your body type?

Ive been doing some research and found that there are specific things I should be doing because of how my body distributes weight and fat...

For example, I need to be cutting out about 50 calories a day...need to be doing strength training, rather than cardio, and avoiding oils like for cooking or avacados....

I found it interesting that you should have a specific workout/diet plan depending one what kind of body you have! So I'm posting in order to share the things I found, and also receive advice from others.

The female shape:

Pear shapes tend to carry their weight in their lower halves...meaning, we gain weight in the butt, thighs, and lower tummy first. We typically do not gain weight up top, there for our bust and shoulder area tend to be smaller. The best thing pear shapes can do to lose weight is:

  • Cut back on oils and oily foods like avacado
  • Strengthen yourself! We lose weight by gaining muscle mass....focus more on building your muscles rather than just dropping fat.
  • Cut back the calories. You should try to cut out at least 50 extra calories a day.
  • Avoid juices, some of which contain more sugar than soda. Try sticking to tea and water.

Apple shapes are the opposite of pears. They have a larger upper half, and tend to gain weight in their arms and bust area, while having a smaller bottom half. 

  • Eat Mediterranean. These foods focus on fewer carbs, and healthier oils.
  • Avoid things like white rice, cereal, cookies, crackers, and sugary foods.
  • Run, swim, cycle and kick box. Anything that will get your heart pumping!
  • Lower the carbs, increase your crunches. Focus on doing lots of abdominal work!

***I recently read that both pear and apple shapes can suffer from health problems later in life if they continue to carry their weight around. Pears tend to suffer from more memory loss, while apples tend to have issues with their organs and heart, due to the fat gathering around them. 

Hourglass girls have an even distribution of weight. They tend to keep tinier midsections, and gain their weight around both the bust and thighs. One of the harder parts for these women, is that while working out they tend to gain muscle rather than lose fat.

  • Work on your cardio. Jogging is a good way for hourglasses to burn up extra calories!
  • Go for distance and time, rather than resistance. Job on a flat surface, rather than uphill. If you use a treadmill, try increasing the time or speed in which you run rather than the incline.
  • Limit your sweets, processed foods, and grains. Eat more fruits and veggies, and replace white bread with wheat bread, or other whole grain breads.
  • Have a varying workout routine. Job, swim, or take a Pilates class. 

Banana girls, similar to hourglass, also have a more even distribution of weight. However, unlike hourglass girls, they do not have such a narrow waist. And excess weight may appear more clearly on the waist and abdomen.

  • Typically, bananas WANT to develop more curves. Define your muscle, focus on working the butt and enhancing your waist.
  • Do squats, push ups, bicep curls, or try pilates.

To read more go to:http://blog.movingcost.com/moving-tips/target -fat-body-type.html Orhttp://www.livestrong.com/article/250846-body -shape-weight-loss/

Petite and tall women:

Petites: With a smaller body, weight shows up more. It can also be harder to lose a few pounds. Petites are considered the women who are 5'4 and below. For petites, building muscle should be the focus. By building muscle, you are helping to increase your bodies metabolism.

  • Do push-ups, planks, crunches, squats, shoulder presses, and weights.
  • Focus more on working with weights rather than doing cardio. 
  • Allow some carbs for yourself. Healthy carbs, like in fruits and veggies (carbs with high water content) help slim down a mid-section.
  • Petite women need less carbs. On average a taller women needs just over 2000 calories a day...petite women on the other hand need less than 2000...probably closer to 1800.
  • Sparingly eat high calorie/high fat foods.
  • Swap your meal sizes. People typically eat a smaller breakfast with a larger dinner. Petites need to do the opposite. Eat a large, very filling breakfast, a medium lunch, and a small dinner. This will help make sure you are burning your calories throughout the day.

Tall women:Women who are about 5'8 and taller. Opposite of petites, taller women will need MORE calories rather than less, probably closer to 2200. You also need to remember that taller women will naturally carry around more weight, simply because of height, and that is ok! What is important is proportions. Because you are taller, you are also gifted with better weight distribution. 5lbs to your body will look like nothing, unlike a petite where if they gain 5lbs it looks like 10.

  • Burn more than what you consume. If you are eating 2200 calories a day, make sure to burn about 2400 a day.
  • Don't skip meals. Because your body requires more calories, if you skip a meal, your body will try harder to hold onto any fat you may have stored.
  • Try including at least 5 hours a week of exercise...specifically moderate to vigorous aerobic exercise.
  • Strengthen yourself... try to incorporate weights in. 
  • Keep a diet journal. You should be achieving a certain amount of calories a day...you don't to go over OR be under.

Hope this helps some of you out there...I know this information helped me! Please feel free to comment and leave any other advice/tips you found useful!

63 Replies (last)

Fat is fat. Doesn't matter where in your body it is.

"Cut back on oils and oily foods like avacado (sic)"

Really? Avocados are bad for a certain body shape? I'd LOVE to see your research on that.

This sounds like voodoo science.

This sounds like voodoo science.

There's no science about it.

I have a better, revised plan for each of the shapes that will help you lose weight.  These should be used instead of the crazy above speculations...

Pear Shape: Consume less calories than you burn

Apple Shape: Consume less calories than you burn

Hourglass Shape: Consume less calories than you burn

Banana Shape (wtf?): Consume less calories than you burn

Tall: Consume less calories than you burn

Petit: Consume less calories than you burn

Original Post by karneykode:

I have a better, revised plan for each of the shapes that will help you lose weight.  These should be used instead of the crazy above speculations...

Pear Shape: Consume less calories than you burn

Apple Shape: Consume less calories than you burn

Hourglass Shape: Consume less calories than you burn

Banana Shape (wtf?): Consume less calories than you burn

Tall: Consume less calories than you burn

Petit: Consume less calories than you burn

 

A++

Original Post by karneykode:

I have a better, revised plan for each of the shapes that will help you lose weight.  These should be used instead of the crazy above speculations...

Pear Shape: Consume less calories than you burn

Apple Shape: Consume less calories than you burn

Hourglass Shape: Consume less calories than you burn

Banana Shape (wtf?): Consume less calories than you burn

Tall: Consume less calories than you burn

Petit: Consume less calories than you burn


Yup Eat Healthy, exercise, and burn more calories then you consume regardless of shape.

 

Oh and you are taking your health advice(word for word) from a blog on how to move between apartments??? Seriously vet your sources better

To add to karney's diet advice, some workout advice:

Pear Shape: Move more, lift heavy things

Apple Shape: Move more, lift heavy things

Hourglass Shape: Move more, lift heavy things

Banana Shape: Move more, lift heavy things

Tall: Move more, lift heavy things

Petite: Move more, lift heavy things

Original Post by amethystgirl:

To add to karney's diet advice, some workout advice:

Pear Shape: Move more, lift heavy things

Apple Shape: Move more, lift heavy things

Hourglass Shape: Move more, lift heavy things

Banana Shape: Move more, lift heavy things

Tall: Move more, lift heavy things

Petite: Move more, lift heavy things

Pfft, you're still plugging that old routine, AG? I don't want to hear about what works, I want to hear that using resistance bands and a shake weight for twelve minutes a day while I watch Maury will make me lose 30 days in a week!

Glad you found something that works for you, OP. It might even work for others, but...this apple who had Oreos and marshmallows and chocolate milk for dinner (hey, it was planned!)  last night saw a 2.3 lb. drop in pounds this morning. :D Must have been all that calorie-counting and moving about and lifting heavy things. ;P

Original Post by karneykode:

Banana Shape (wtf?): Consume less calories than you burn

This makes me think of the first jump I learned (not me) when attempting to be a cheerleader in junior high.

That and banana clips. Glorious banana clips.

I agree with most of what you're saying (unlike these other crazy repliers :P).  There are definitive body shapes out there and these different body shapes carry their weight differently.  Therefore, a pear shaped girl is going to want to do more leg work then an apple shaped girl who would want to do more upper body work.

In addition though, there are guidelines for eating healthy that I believe all people should follow and not that one type of eating applies to one type of person.

No matter what your shape is, you want a well developed body. The idea of training only your upper or lower body because of your shape doesn't make sense. Why would i want muscular legs and scrawny arms, or vice versa. Spot reduction doesn't work either. Doing crunches won't get rid of my gut. Diets based on your shape don't make sense either. Just because our distribution of fat cells is different, doesn't make us a different species. why would avocados be good for one body type and not another?

That I know of apples and pears are an overweight (or where weight goes on for:) bananas or hourglasses. Just meaning once you lost weight and fat you should ideally fall under banana or hourglass (or if you gain you gain as a apple or pear). 

But ideals don't always happen and what you may fall short and inch or 2 of a certain measurement from being officially a banana or hourglass, one might go as far as between the two I guess (like what some people do in the What real women look like site). So I may be a little skeptical about the workouts for certain body shapes thing (work your whole body instead :D). 

I have heard of shape recommended diets though (which I am not following and still losing, I can't live with out my carbs ;) but I do make myself aware of them to a degree):

Apples
Lower carbohydrate diet (avoiding processed and 'white' carbs).
Pears
Lower fat diet (avoiding full fat foods; cheeses, butter).

Original Post by audikat:

I agree with most of what you're saying (unlike these other crazy repliers :P).  There are definitive body shapes out there and these different body shapes carry their weight differently.  Therefore, a pear shaped girl is going to want to do more leg work then an apple shaped girl who would want to do more upper body work.

In addition though, there are guidelines for eating healthy that I believe all people should follow and not that one type of eating applies to one type of person.

I agree with you.

I am "banana" shaped (it's just another name for Ruler shaped)

And I actually focus more on toning my core and butt to get better curves.

And people with different body shapes will lose weight differently...some people lose weight in their stomach before they would in their thighs, and vice versa. It actually does have a lot to deal with where you hold your body fat.

Of course you can't spot train fat, but you can tone muscle (therefore doing certain exercises) to help with problem areas.

 

I don't think that having certain things I can eat vs not that is going to help me lose weight any differently than someone who is hourglass.... Fat cells are fat cells regardless what body shape you have.... but if you do exercise to tone muscles in certain area, it can help as far as toning. Not losing fat, but gaining muscle.

Original Post by karneykode:

Banana Shape (wtf?): Consume less calories than you burn

(aka straight shape) Means you don't have a very defined waist unlike the hourglass, like 8inches or less than bust, but similar bust/hip measurements. 

Like right now I have 38 - 31 - 37 (which is driving me nuts cause by this weight I am more hourglass with 28ish waist), I don't want to be this banana but at least I am losing that apple ;) :P

Original Post by audikat:

Therefore, a pear shaped girl is going to want to do more leg work then an apple shaped girl who would want to do more upper body work.

This would only make sense if working out a particular body part caused the fat covering the muscle to be preferentially burned. It doesn't.

As a pear, I find it's helped to work my upper body, because it makes my shoulders more defined, and I appear more hourglass shaped. But that doesn't mean that I neglect my lower half - heavy squats and deadlifts have helped my butt look a lot better than it used to.

So, like I said, regardless of your body shape, lift heavy things. And move more.

Original Post by audikat:

I agree with most of what you're saying (unlike these other crazy repliers :P).  There are definitive body shapes out there and these different body shapes carry their weight differently.  Therefore, a pear shaped girl is going to want to do more leg work then an apple shaped girl who would want to do more upper body work.

In addition though, there are guidelines for eating healthy that I believe all people should follow and not that one type of eating applies to one type of person.

For what purpose?

To those who don't understand, I'm not trying to tell you to spot train, I'm saying there are specifics in which to help your body. I don't think you guys understand that there are different types of bodies for women....if you don't like the advice then don't take it, it's as simple as that...

Pear and Apple shapes are NOT the term for overweight hourglass and banana shapes. This has to do with how women bodies distribute the fat. This isn't JUST research from those websites, this is COMMON knowledge, look it up. 

Of course eating healthier and working out is the answer, but there are also more EFFICIENT ways of going about it. There is absolutely NO need to get nasty about any of this...all I was doing was relaying info that I thought was useful so that anyone else can use it if they see fit. 

Don't like? Then don't do it.

Too much oil gets stored as fat in the bodies... that's why certain body types should try to avoid it.

that's just silly, this is fact, not voodoo...what's voodoo about weight loss? it would be more like voodoo if i suggested making a voodoo doll and tearing the fat off the body.....

Anyways, I appreciate you all taking the time to read, regardless if you agree or not =]

63 Replies (last)
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