We hear a lot about body types and many people are still unsure what category they might fit into. So lets have a close look at body types here…


Apple shapes are characterized by a larger upper torso with slimmer legs and hips. They also tend to store more fat around the middle, rather than in the hips, making it a bit easier to lose weight.


However it is important to try to keep abdominal weight in check, as excess abdominal fat comes with serious health risks, such as heart disease and diabetes, due to its proximity to essential organs.

An ideal diet for an apple shape is rich in good fats like nuts and olive oil, as well as low in carbs, which can increase blood sugar.

Instead it is recommended to eat a lot of fibre rich vegetables and fruits in order to slow down the metabolism and aid in digestion. Exercises like crunches and planking combined with cardio to enable whole body fitness and fat burn are essential for apples to stay fit and healthy.


Pear shapes are characterized by a small upper body and waist and larger hips and butt. It is more difficult for pears to lose weight, since stomach fat is generally burned first, as opposed to thigh and butt fat.

This is thought to be because women naturally store fat on their hips due to estrogen, our bodies try to keep it there and lose fat from other places.

However unlike apples, excess fat deposits in the hips and thighs is actually beneficial for health, leading to a lower risk of heart disease and diabetes, as well as an increase in the production of good cholesterol.

A good diet for a pear shape is low in fat but higher in carbs and protein, as these take more energy for the body to process and are easier to burn.  Ideal foods include: whole grain breads and cereals, beans, lean proteins and lots of fruit and vegetables.

Cardio heavy exercise routines like running are highly recommended to get the heart pumping and resistance work is great for the metabolism.


Which body type are you_2

Hourglass shapes are known for slim waists and similar hip and waist measurements. In this shape, fat is usually distributed evenly on the body, but generally not in the abdominal area.

Because of this it is also considered one of the healthier body shapes, with a lower risk for many chronic diseases. A suggested diet for hourglasses is to maintain a balanced nutrition plan with lean sources of protein like: fish, chicken, or eggs, as well as limiting fat and sugar intake to maintain body shape.

However hourglass women can lack muscle, so exercise is essential to improve muscle tone and keep fat at bay. Some good exercises are aerobic activities like tennis to strengthen the torso while providing a full body workout, as well as Pilates, yoga or dance to improve posture.


A rectangle shape is characterized by a long lean shape with minimal difference between hip and waist measurements. When they do gain weight, it is often in the abdominal area.

Like the apple, this can put rectangles at risk of chronic illnesses like heart disease and diabetes.

To prevent these a recommended diet rich in healthy fats, like those found in fish, olive oil, and nuts, as well as a rich variety of fruit, vegetables and legumes.

Exercise will also help to add definition to the body and keep weight under control, minimizing the risk of diseases. Good exercises for rectangles include strength-training workouts such as weight lifting combined with some cardio.

WatchFit Experts change lives!

And they can do the same for you.


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!


Chriz Zaremba Fitness Consultant
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