Transform Your Body: Ultimate Guide to Reversing Apple Shape and Shedding Pounds Fast

Bodies come in different shapes and sizes, making each individual unique. While societal pressures often push for a specific look, prioritizing health over beauty ideals is crucial, understanding that "health" varies from person to person. For a long time, people have described body shapes by comparing them to fruit, particularly pears and apples. People who have “pear-shaped” bodies are often thought to be healthier than those with “apple-shaped” bodies. But is this true? This article dives into the apple and pear body shapes, the research behind them, and whether they truly mean anything for your health.

Understanding Apple and Pear Body Shapes

People have used fruit terms to describe body shapes for many years because this is an easy way to describe body types without using more scientific, formal terms. The “apple” body shape is known in the scientific community as “android,” meaning that most of the fat is stored in the midsection and less fat is stored in the hips, buttocks, and thighs. People with android body types tend to have a larger waist-to-hip ratio, meaning their waist is larger or close to equivalent in circumference to their hips.

In contrast, the “pear” body shape is known as “gynoid,” which means more fat is stored in the hips, buttocks, and thighs than in the midsection. People with gynoid body types often have a smaller waist-to-hip ratio, which means their hips are usually wider than their waist. Though there are more formal terms to describe body shapes, the average person can better imagine an apple or a pear than an android or gynoid body type.

Health Implications of Body Shape

First things first: The way a person’s body looks does not automatically tell you whether they are healthy. That said, certain body shapes may be at an increased risk of negative health outcomes, according to numerous research studies. One 2020 review of 72 studies found that people with greater fat distribution in the stomach area (an apple shape) had a significantly higher risk of death from all causes than those with pear-shaped bodies.

In one 2019 study involving 2,683 postmenopausal women, those who had an apple body type - more fat in the midsection and less fat in the legs - were three times more likely to have heart disease than those with a pear body type. Interestingly, having a pear body type had a protective effect against heart disease, reducing risk by up to 40%. Another study found that apple-shaped bodies were significantly associated with an increased risk of heart disease and type 2 diabetes, regardless of body mass index (BMI). (Remember: The BMI has limitations as a predictor of health, especially for People of Color.)

Also, a small study including 49 males found that despite having the same BMI, body weight, and body fat percentage, men with more android fat had lower endothelial function, which leads to poorer blood flow in the body. They also had higher insulin resistance, blood lipid levels, and heart rates, suggesting worsened heart and metabolic health. Finally, a 2021 review of 31 studies found that excess weight around the midsection is significantly associated with greater risk of heart disease. The review found that for every 10-cm (3.9-inch) increase in waist circumference, there was a 3% and 4% increased risk of heart disease for women and men, respectively.

Other negative health outcomes - such as kidney disease, lung and colorectal cancers, and even cognitive decline - are linked with central obesity (the presence of excess fat in the midsection). Ultimately, most research suggests that fat distribution - not necessarily body weight or BMI - can affect health outcomes.

The Problematic Nature of Fruit Metaphors

Though using fruit metaphors to describe body types may be convenient, it’s not ideal. Using objects to describe a person’s body type creates the opportunity for others to make general assumptions about someone’s health and body. For instance, people with higher body weight and body fat tend to experience weight bias in healthcare settings, meaning that healthcare professionals may focus only on their weight, regardless of their reason for seeking medical care.

Making assumptions about people’s health based on their body type can also be a disservice to those with pear-shaped bodies, as the healthcare professionals they interact with may not screen for health conditions based on their body type. Further, using such terms can worsen a person’s body image by suggesting that they do not have the “ideal” body type. The binary nature of these terms also fails to recognize that there are other body types besides pear- and apple-shaped ones. What’s more, positioning one body type as superior to another can lead to judgment and stigma against people with other body types. No one needs to modify their body to resemble another’s, and research suggests that body shape isn’t a choice, anyway.

Factors Influencing Body Shape

Genetics can play a role in your body shape. Some people have longer torsos and shorter legs, while others may have shorter torsos and longer legs or be somewhere in between. Your height and limb length can play a huge role in the way your body looks.

Hormones can also play a role. For example, hormonal differences between men and women can lead to differences in fat storage. Men often store more fat in their stomach area, while women tend to store more fat in their hips, legs, and buttocks. As women’s estrogen levels decline with age, their bodies tend to store more fat in the stomach region and less in the lower body.

Beyond Observational Data

While research has linked apple or android body types to greater risk of chronic disease, this is not always the case. Someone with more fat in the stomach area can be in terrific health, while someone who has a different body type may not be. Finally, the available research is mostly based on observational data, which means it can’t confirm cause-and-effect relationships. Thus, while apple body types are associated with increased health risks, it’s not certain that the apple body shape is the cause of those risks.

Assessing Your Body Composition

There are many ways that you can better understand your body composition and health risk, such as:

Waist circumference: A larger waist circumference (greater than 35 inches or 85 cm in women; greater than 40 inches or 101.6 cm in men) indicates greater body fat in the abdominal area and greater risk of chronic disease.
Waist-to-hip ratio: This ratio compares the difference in waist and hip circumference, which can help indicate fat distribution. A ratio of greater than 0.80 in women and greater than 0.95 in men suggests greater fat stores in the stomach area. Those with a higher waist-to-hip ratio are at greater risk of chronic disease.
Body fat percentage: This can tell you how much fat is stored in your body. While this may be generally helpful, not all tests tell you where the fat is stored.
Lab tests: Blood work can tell you and healthcare professionals how your health is, regardless of your body type.

While these measurements and tests can be helpful, healthcare professionals shouldn’t rely on a single test to make a judgment about someone’s health. Instead, they should do follow-up tests if they have any concerns. Also, it’s important to look at health from all angles, including diet, physical activity, sleep habits, stress, genetics, and mental well-being.

Reversing an Apple Body Shape: Is It Possible?

It may seem impossible at times to get rid of unwanted fat no matter what we do or how much we “diet and exercise”. It’s a myth that you can’t change your apple or pear shaped “body type.” If you’re pear-shaped or apple-shaped, you can change this “body type.” Even though the pear shape or apple shape “body type” has been linked to certain chemicals in the body, this doesn’t mean that you cannot change this “shape.” In fact, incorporating healthy diet and exercise habits into your lifestyle are very important factors that play a role in reversing the apple body shape, which will be discussed in more detail later. It is also important to understand why it is beneficial to reverse this body type for your health and concerns associated with weight gain.

Read also: A natural elixir for wellness

Weight that gets stored mainly in the abdominal area is called visceral fat. Visceral fat creates some concerns because it sits around vital organs and can cause pressure on those organs and also produce inflammation in the body. This excess fat storage can increase the risk for high blood pressure, high triglyceride levels, high blood sugar, high cholesterol, and further lead to diseases like heart disease and diabetes (also known as metabolic syndrome). This does not mean all the fat stored in the abdominal area is visceral fat, some might be subcutaneous fat. Subcutaneous fat sits directly below the skin and is more jiggly and “grabbable”. This fat is often harmless and typically stored in regions that create the pear shaped body we talked about, like in the legs, glutes and thighs. All of that being said, reversing the apple shape can create an overall healthier lifestyle and help you better meet some of your weight loss goals.

What Causes an Apple Body Shape?

Believe it or not, your hormones play a huge role in this type of body shape! Genetics also play a role in this, which is a little bit harder to control of course. An apple-shaped body’s fat distribution is often caused by excessively high cortisol levels, which increases your glucose (blood sugar) levels, resulting in an increase in insulin. Insulin is in charge of transporting the glucose into your cells for energy use or to be stored for later use as fat. Overtime if glucose levels remain high, your body will store the excess glucose as fat, and cause that stubborn midsection fat storage.

These hormone imbalances can occur from several things such as:

Diets high in refined carbohydrates, added sugars, and saturated fats (think of highly processed foods and fast foods)
Not eating enough throughout your day
Unbalanced eating and inconsistent meal times
Minimal exercise or strength training
Metabolic disorders PCOS (polycystic ovarian syndrome)
Excessive caffeine consumption
Poor sleep
Stress
Excessive alcohol consumption
Smoking
Dehydration

Foods to Avoid

Below we will review the most important types of food you should be avoiding in order to reverse an apple body shape.

Food Sensitivities: Any food that triggers a food sensitivity response. Food sensitivities increase inflammation and cortisol production. These foods will look different for everyone and it can be beneficial to recognize any food sensitivities you might have. A common food type that cause sensitivities is dairy.

Foods Containing Artificial Sweeteners, Fructose Sweeteners and High Fructose Corn Syrup (HFCS): These ingredients can increase appetite and cravings for additional sweets, which can lead to overeating and unwanted weight gain. Foods that consist of these ingredients are candy, soda, packaged sweets / baked goods, ice cream, and fruit juices.

High Refined Carbohydrate Foods: These foods tend to be low in fiber and high in saturated fat, and they increase blood glucose levels quickly, which disrupts hunger cues. Insulin levels dictate how many carbohydrates are stored as fat, so increased insulin levels especially overtime can increase fat storage in the abdomen. These foods will be things like chips, crackers, cookies, cakes, bagels, and cereals.

High Sugar "Health" Foods: These foods also spike insulin and disrupt fat burning processes in the body. Some examples of these “health” foods are protein bars, granola and granola bars, flavored yogurts, sweetened nut milks, and sports and energy drinks. Watch out for foods like these when grocery shopping because they tend to have a lot of added sugars, but are marketed to be “healthy”. Remember to always check the nutrition facts label!

Saturated Fats: Saturated fats are usually coined as “unhealthy fats” and can lead to more inflammation in the body, which can increase those cortisol levels and further lead to weight gain. Some examples of foods high in saturated fats are butter, coconut oil, cured meats, and fatty meats. Fast foods and fried foods are also very high in saturated fat.

High Sodium Foods: Having a diet high in sodium can cause bloating from water retention, as well as from increased thirst and fluid intake. It also puts you at risk for high blood pressure and further at risk for heart disease and diabetes. All of these things put stress on the body and create inflammation which begins the cascade for increased cortisol production and ultimately weight gain. High sodium foods are also those that are packaged and highly processed and typically high in calories, refined carbohydrates, saturated fats, and added sugars. Canned foods also contain a lot of sodium, so look for products that say “no salt added”, and always check the nutrition label.

Healthy Swaps & Foods to Reverse Apple Body Shapes

Here is a list of tips you can implement to help reverse an apple body shape. You don’t have to implement every single one, but pick at least a few items from this list, the more the better.

Instead of using butter to cook, try olive or canola oil.
Canned tuna and salmon in water are packed with healthy fats and protein and take no time to cook. Add these to a salad or sandwich for a quick meal.
Try peanut butter (or any nut butter) with berries for dessert.
When craving something sweet, grab fruit instead of packaged baked goods.
Opt for lean proteins like chicken, turkey, and fish instead of beef.
Add vegetarian plant proteins to your meals - they are low in saturated fat and provide lots of fiber.
Cut the visible fat off of meat when preparing it.
Instead of over-salting your foods and meals when cooking, try to season them with a lot of herbs and spices that contain no added salt. Lemon or lime juice is also a great touch.
Squeeze lemon in your water or sparkling water as an alternative to sugary beverages.
Investigate any food sensitivities you may have with a doctor or dietitian.
Always check nutrition facts labels for ingredients, sometimes packaging is sneaky.
Use portion control at meals in order to balance fats, carbs, and protein.
Make your lunch the night before work in order to avoid eating out or undereating during your work day.
Set aside time one day in your week for meal prepping in order to plan ahead and save time.
Drink plenty of water throughout the day.

How To Reverse An Apple Body Shape Through Diet

Here are the top foods you should eat if you have an apple shape and are trying to reverse it.

Foods that contain healthy amounts of fat, protein, and fiber such as raw Brazil nuts, almonds, walnuts, and pumpkin seeds.
Fats that help increase leptin release, suppress appetite and lower insulin such as extra virgin olive oil and egg yolks.
Foods that assist in lowering blood sugar including fenugreek seeds, chia seeds, oat bran, and flaxseeds.
Foods that improve insulin sensitivity including cinnamon, fish oil, and blueberries.
Foods that contain ursolic acid and EGCG such as Fuji apples.
Foods that contain phosphatidylserine, which lowers cortisol is packed with fiber to stabilize insulin. Food sources that contain phosphatidylserine include soy and egg yolks.
Foods that lower cortisol and blood pressure including dark chocolate (70% or higher) and whey protein.
Foods high in complex carbohydrates versus simple carbohydrates are typically higher in fiber and nutrients and will have less of an impact on spiking your blood sugar.
Foods with monounsaturated and polyunsaturated fats. Especially omega-3 fatty acids which help reduce inflammation and stress upon the body, and are found in fatty fish, nuts, and seeds. Keep in mind though that regulating how much fat is eaten in a day is still important regardless if the fat is “good” or “bad”. The amount of fat you eat will still be stored in the body as fat.

Tips For Incorporating Apple Shape Friendly Foods Into Your Diet

For a quick and easy snack grab about a handful of nuts, like almonds.
A few pieces of dark chocolate without a ton of added sugars for dessert is a great way to curb your sweet tooth craving.
Swap out white bread products for whole grain bread products, for example quinoa, brown rice, and whole wheat/nut/seed breads.
Fuji apples with nut butter is a great snack. It incorporates healthy fats, carbohydrates, and fiber all at once.
Top your oatmeal with blueberries, walnuts, and cinnamon to add extra flavor and nutrients.
Boil some eggs early in your week to create an easy grab and go snack. Or, slice them up with some avocado for breakfast.
Make your own salad dressing using olive oil, lemon juice, and herbs. Premade salad dressings can contain a lot of added sugars.
Add chia or flax seeds to smoothies or yogurt.
Prepare balanced meals three times a day with protein, fat, and complex carbohydrates.
Eat lots of color! Vegetables and fruits contain fiber and antioxidants which reduce toxic substances that produce inflammation and harm for our bodies.
Choose one day to plan ahead in your week. Preparing snacks and meals ahead of time will make it easier to grab and eat on the go.

Being mindful of your diet and understanding your preferences will help you better incorporate and substitute these foods into your diet. It will also be very important to eat consistently everyday and control portion sizes. Eating 3 meals a day with 2 snacks will better help stabilize your blood sugar and curb cravings that might cause you to overeat. Skipping meals and waiting to eat until later in the day can actually cause our body to enter “starvation mode” and start to store fat instead of using it for energy.

The Best Types of Exercise To Reverse An Apple Shaped Body

Exercise is another key factor for abdominal fat loss, and also beneficial for reducing the risk for other metabolic diseases such as cardiovascular disease and diabetes. Targeting specific areas of the body, like the glutes, hamstrings, core, and upper back focuses on major muscle groups that can help with burning more calories. Overall, focusing on strength training for all parts of the body and healthy levels of cardio, will target fat loss throughout the entire body. Consider the following types of exercises for targeting abdominal fat loss, which will help with reversing an apple body shape.

Interval training or high intensity interval training (HIIT) - short bursts of higher intensity exercise like running for 30 seconds followed by 1-2 minute recovery periods of walking or less intense activity
Prolonged cardio (around 45 minutes) - brisk walking, jogging/running, elliptical, training, etc.
Resistance/strength training
Yoga and Pilates are also great for reducing stress

Overall, it is important to tailor your workouts to what is most comfortable and feasible for you and your schedule. Overworking your body through too many hours and too high of an intensity of exercise can actually have a negative impact on your body. When you exercise your body is in a stressed state and will release cortisol in response to this, which is usually short term and a normal and healthy response. Although exacerbating this leads to excessive cortisol levels and inflammation within the body. Aiming for 150-200 minutes (or at least 30 minutes 5 days per week) of low to moderate intensity exercise per week and developing a routine that works for you can be a great place to aim for and start at.

Exercises for specific muscle groups

Lower Back and Hamstrings: Deadlifts are one of the best compound movements out there that effectively build lower back and hamstrings strength.
Legs and Balance: Step-ups help make your legs stronger and improve your balance, which is especially helpful for people with an apple-shaped body.
Arms: To get rid of those flabby arms, Bicep Curls are the perfect exercise.
Shoulder Flexibility: This exercise develops shoulder flexibility.
Obliques: This is the best exercise for working your obliques!
Abs: This dynamic exercise is perfect for toning and sculpting your abs and helping you shred off the fat in your midsection.
Lower Abs: Get that V-shaped core with this apple shaped body exercise for lower abs.

Lifestyle and Clothing Tips

To transform your apple shaped body, you need to do specific exercises, consume a healthy and nutrient-dense diet, and follow a regular workout plan. Focus on gaining muscle in your legs, improving your core, and reducing upper body size. To slim down an apple-shaped body, focus on burning upper body fat with cardio and core workouts, while building leg muscle with resistance training like squats and lunges. Apple-shaped bodies look great in v-necks, wrap dresses, high-waisted bottoms, and structured activewear.

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