It might be true that you can’t help what your body shape looks like since it is highly based on genetic makeup that regulates where you store fat; But you can always adjust and benefit from the advantages of your shape.

Body shape: Triangular

Broad shoulders and narrow waist, labelled as a swimmer’s body.


This is a very good shape to be. With their large proportion of muscle and good height to weight ratio, the triangular shape has a high metabolism and does not gain fat easily. However, when the diet is laden with fat, they will be prone to heart disease.

Cycling, a Spinning class should be included to build tone in the lower body.

Body shape: Pear

Also known as the classic shape, complained about by women worldwide, where fat is accumulated around their bottom and thighs. In fact, it is much healthier to be a Pear than an Apple.

Fat on the hips is less likely to travel around the body, reducing the risk of heart disease and diabetes. However, carrying extra weight on the hips can lead to osteoarthritis and fat is more likely to appear as cellulite.

It is recommended to do some exercise that will work the major leg muscles, such as running or power walking.

Body shape: Apple

It is most likely to develop with age, where fat tends to gather around the waist causing trouble. This type of fat constantly breaks down and circulates in the blood, giving a higher risk of heart disease, high blood pressure and diabetes.

Apple shapes tend to crave starchy foods, such as bread and salty wheat snacks. This body type is prone to diabetes, stroke, digestive problems, constipation and water retention.

To combat an apple shaped body

you need to focus on a nutritional balance of protein, carbohydrates and healthy fats. A permanent change to a healthy lifestyle should be a priority.

Stress management could be a contributor to an apple shaped body. It is advised to cut down your stress level, stay active and avoid a sedentary lifestyle.

High benefits are seen when cutting wheat from their diet, as this mediates blood sugar levels and also lessens bloating. They are better suited to a high-protein diet with minimal carbohydrates and plenty of fiber.

Any type of aerobic activity (like swimming, cycling) will help to reduce the layer of fat and weight training and yoga would help, too.

Warning signs of the Apple body shape:

– Excess fat around the belly or the chest.
– Overweight.
– Stress/hormone imbalances; mood swings.
– High blood pressure.
– High blood cholesterol.
– High triglycerides.
– Low HDL cholesterol.
– Insulin resistance.
– Glucose intolerance.

apple shaped body_2

SUPERFOODS to combat central obesity:

– Nuts and seeds
– Olive oil
– Orange
– Onion
– Whole grain
– Poultry
– Strawberries , peaches , raspberries
– Parsley
– Watermelon , cantaloupe
– Cherries
– Tomato 


– Artificial sugar foods such as baked goods, soda, candy, and sweetened juices.
– Salt, refined flour, preservatives, additives, and colourings.
– Alcohol.
– Hydrogenated Oils, vegetable shortening, butter, margarine, and lard.
– Red meats..
– All processed foods such as cheese, deli meats: smoked meats, potatoes chips, and fast foods.

The key to boosting your metabolism with an apple-shaped body

is to follow a low-glycemic diet.

There is some evidence this diet protects against accumulating fat in the midsection, according to a study published in the “Journal of the American College of Nutrition” in 2008.

Although excess fat anywhere is less than ideal, abdominal fat is potentially dangerous. It is linked with metabolic syndrome, type 2 diabetes, stroke, heart disease and some cancers. There is no pill that will get rid of abdominal fat. All you need is daily exercise and a healthy diet.

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Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


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Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans