Pear figure: getting rid of deposits on the hips and buttocks

Main features

Features of a pear-type figure:

• Narrow shoulders.
• Fairly thin waist.
• Wide hips and voluminous buttocks.
• Violation of proportions between the upper and lower parts of the body.

Thus, the body appears feminine, and it is literally designed for childbearing and childbirth. But if a woman has disproportions, and the upper part does not correspond to the lower part and is disproportionately smaller, then this can make the buttocks and thighs somewhat heavier, causing discomfort.

But why does fat accumulate in the lower body? This is due to some characteristics of the body. Thus, the formation of “reserves” can be influenced by hormonal levels (namely, increased estrogen content). In addition, women with this body type usually have impaired blood flow in the lower part of the body, which prevents nutrients and oxygen from reaching this area, which leads to a slower metabolism. Fat deposits are burned much more slowly and begin to accumulate, which leads to an increase in volume.

Menu recommendations for a pear-shaped figure:

• Include complex carbohydrates (various grains) in your diet;

• Reduce consumption of starchy foods;

• Eat as many unsweetened fruits as possible, do not forget about vegetables;

• Avoid fatty meats, giving preference to lean types and seafood;

• Be sure to consume plenty of calcium! In various products and additional vitamins;

• Choose low-fat or low-fat dairy products.

It is very important to strictly follow these recommendations not only during the diet, but after it ends. Unlike other body types, “pears” will regain all the lost centimeters quickly, as soon as you stop watching your diet.

It is also important not to forget about training. In addition to mandatory cardio, which helps specifically in active fat burning, great attention should be paid to strength training. They should be not only on the problematic part of the body, but also on the upper part. This will help visually balance the figure.

Diet

Nutrition for a pear body type should be balanced and aimed at burning fat deposits. But how to achieve this? Follow a few simple rules:

1. Reduce the amount of fat you eat as much as possible. But you can’t give them up at all; this can lead to a decrease in the volume of the upper body, which will make the imbalances more noticeable. There are so-called healthy fats that burn much faster and are used by the body, for example, to keep warm in the cold season. They are found in vegetable oils, as well as fatty varieties of sea fish such as salmon, mackerel, salmon. But it is advisable to exclude harmful animal fats contained in fatty meat and lard from the diet.
2. The proportions of carbohydrates and proteins should be approximately the same. Carbohydrates are used to release energy necessary for the proper functioning of all body systems, and proteins are building materials for the formation of new cells. In addition, they are needed to maintain the normal condition of muscle tissue.
3. It is advisable to consume complex carbohydrates rather than simple ones. Simple ones are absorbed by the body very quickly, but are not spent on energy, but almost immediately go “in reserve”. They are found in sweets and confectionery products. Complex carbohydrates are consumed slowly and gradually release energy. They can be obtained from cereals, dried fruits, and nuts.
4. It is advisable to consume proteins and carbohydrates separately. The former are found primarily in fish, meat and dairy products. The easiest way to get carbohydrates is from cereals, flour products, and sweet fruits.
5. It is advisable to consume nutritious foods (that is, high in carbohydrates, proteins and fats) in the first half of the day. So, for breakfast it is best to eat a portion of porridge or muesli. For second breakfast you can eat a portion of nuts. Lunch may consist of meat. For an afternoon snack, eat fruit or cottage cheese, and for dinner you can indulge in fish with vegetables. In the evening, two hours before bedtime, you are allowed to drink a glass of kefir.
6. It is important to maintain a drinking regime. If you drink at least 1.5-2 liters of water a day, your metabolism will normalize and fat will be burned more actively. But if you exceed the permissible norm, this can lead to edema, which will be localized in the lower part of the body, and this will only worsen the situation.
7. Exclude smoked foods, fatty foods, sweets, salty foods, confectionery and bakery products, fast food, fatty sauces and semi-finished products from the menu. At the same time, the menu should contain vegetables, berries and fruits (preferably unsweetened), cereals, fermented milk and dairy products, lean fish and meat, herbs, and seafood.
8. It is better to cook dishes by steaming, in the oven, on the grill, or by stewing and boiling. Avoid frying and smoking.

Menu options for different dates

Short

Designed for 10 days, it assumes the following nutrition system:

• Breakfast – low-fat cottage cheese (use not completely low-fat, but a product with 4% fat content). You can add almonds to the cottage cheese.
• Lunch – boiled chicken breast with steamed or grilled vegetables.
• Afternoon snack – 1 orange, which can be replaced with a green apple.
• Dinner – low-fat kefir and bread.

Look at the same topic: The effectiveness and features of the squid diet

A diet for a pear figure is designed to reduce the calorie content of dishes.

You can replace products with similar ones, but do not go beyond 800–1000 kcal per day.

Long

Allows you to maintain the achieved result:

• Breakfast - a green apple, allowed porridge, one piece of dark chocolate with unsweetened tea or coffee.
• Lunch – boiled or baked chicken breast, vegetable salad, lentils.
• Afternoon snack – apple or orange.
• Dinner: low-fat cottage cheese, which can be replaced with kefir.

Sport

Girls with a pear-shaped figure dream of reducing the volume of their lower body. And this is quite possible if you add physical activity to your diet. The obvious task is to remove all the “extra” from the buttocks and thighs. But still, you won’t be able to go against nature, and you shouldn’t overdo it, so don’t try to become “skinny.” It is better to eliminate the imbalance, and for this you can strengthen the upper body.

So, what exercises will help you become slimmer and more attractive? The following will help reduce the volume of the lower body:

• Run. If you jog regularly in the morning, fat deposits will be actively burned, and blood circulation in the lower body will noticeably improve. But you shouldn’t overexert yourself, this can lead to excessive growth of muscle mass in the hips, and this is undesirable. So daily ten or fifteen minute runs will be enough.
• Jumping will also be an excellent option, because it will help break down fats and at the same time strengthen muscles.
• Active lunges forward.
• Springy fast walking with squats.
• Training on an exercise bike will be useful, but not for too long.
• Working out on an elliptical trainer will also help you lose fat in your hips and buttocks.

Also perform exercises aimed at strengthening the shoulder and pectoral muscles:

• Push ups. If it is difficult for you to do them, then perform the exercises by resting on the floor not with your feet, but with the knees of your bent legs. Standing wall push-ups are also suitable.
• Lie on your back, pick up dumbbells and lift them above you.
• While lying on your back, spread your arms with dumbbells to the sides, then bring them together in front of you and bring them to your chest, bending at the elbows.

Exercises to burn fat in the thighs and buttocks

• Swing your legs . We get down on all fours and alternately raise our legs bent at the knees. Repeats for each leg - 10-12, approaches - 10.
• Squats . This exercise perfectly tightens the buttocks. With your feet shoulder-width apart, you can pick up a small dumbbell. Take a deep breath and squat so that the knee and shin form a 90-degree angle with each other. We hold for 2-3 seconds and straighten up as we exhale. You can complicate the exercise by adding bouncing to it. Reps - 20, sets - 3. This is an excellent exercise for losing weight in the hips and buttocks area.
• Pendulum . We spread our legs wide, lean forward a little, bend our knees at an angle of 45. We take turns transferring the weight of our body from one leg to the other. Reps - 30, approaches - 2.
• Leg raises from a sitting position . We sit on a chair, legs together. As you inhale, raise both legs so that they are straightened. We stay in this position for a few seconds and slowly lower our legs to the starting position. Reps on each leg - 30, approaches - 3.

It is worth recalling that these are the most popular exercises for a pear figure at home.

Adviсe

Some useful tips to help girls with a pear-shaped figure gain slimness:

1. Don’t try to lose significant weight, your buttocks and thighs will be delicious anyway, and it’s beautiful! Don't strive for any standards, it's ridiculous and pointless. It’s better to turn your features into advantages, playing them up and emphasizing them favorably. The easiest way to do this is with clothes. For example, wear blouses with puffed sleeves or shirts with shoulder straps, as well as flared or straight skirts and dress pants.
2. Supplement your diet and training with treatments. Massage will be effective and useful, because it will improve blood circulation, speed up metabolism and start the process of burning fat. Moreover, the procedure can be carried out either manually or using silicone jars (vacuum massage). Soda baths are also effective.
3. To get rid of cellulite, use scrubs, for example, salt scrub, coffee scrub.

All that remains is to wish all representatives of the fair sex to always remain attractive, regardless of the characteristics of their figure.

How to exercise to lose weight

The main secrets of successful training and rapid weight loss in your legs are: good mood, proper breathing and movement technique. The weight loss program is developed for each individual, but there are general requirements for conducting classes.

• The pace for performing the exercises is chosen to be average. Beginners can do elements in a weak rhythm, gradually increasing speed. Speed ​​of movement is not important here, preference is given to technique.
• The number of repetitions is often determined by 15-20 times. But a person with a low level of physical fitness will not be able to withstand the load, so you should start with 10 repetitions.
• In order for the muscles to be worked sufficiently, you need to do 3-4 approaches. At first, for people far from sports, 2 repetitions will be enough.
• Between exercises you should give your body a break (30 seconds).
• Strength, aerobic and cardio exercise is performed under one mandatory condition - proper breathing. Then the training will be useful.

Metabolism is stimulated by 30-40 minute cardio sessions, which are performed after a set of muscle exercises. People with a low level of physical fitness should start with 15-20 minutes, gradually increasing the load.

What foods should you avoid?

The main problem of “pears” is an increase in volume in the hips and buttocks due to poor nutrition. To effectively combat this problem, it is necessary to reduce the amount of fat consumed, primarily of animal origin. The following should be excluded from the diet:

Replacing harmful foods with healthy ones.

1. Fatty meat and fish.
2. Sour cream and cream.
3. Refined vegetable oil.
4. Potatoes and other products containing starch.
5. White polished rice.
6. Mayonnaise and sauces.
7. Sweet carbonated drinks and store-bought juices.
8. Bakery and pasta products made from white flour.

You should give up spices and herbs (these additives can increase appetite), fast food, quick snacks and snacks.

Cardio exercise as an important condition for success

Running, aerobics, exercise on an exercise bike or orbitrek, the duration of which is at least 30 minutes, stimulate metabolic processes, have a beneficial effect on the cardiovascular system, increase endurance, and fill with energy.

It’s not for nothing that this method is considered the most effective for losing weight. Important components of a successful workout are a moderate rhythm and correct breathing technique.

Remember! To achieve maximum effect when losing weight, it is important to combine strength and cardio exercises.

You can run after the main complex, as well as on days when there are no workouts - for example, in the park in the morning or in the evening after work.

Nutrition

In order for the body to take energy from fat reserves, which make up cellulite, breeches on the hips and rolls above the knees, you must consume fewer calories than you expend. But it is important not to be hungry, otherwise the body will switch to energy-saving mode and the effect will be the opposite.

You need to eat 5-6 times a day: three main meals and 2-3 light snacks. Protein in the diet should be at least 1 g per 1 kg of body weight, the BZH ratio is approximately 30/30/40. It is this regime that accelerates metabolism, prevents the accumulation of fat due to stress from constant surges in blood glucose, and a sufficient amount of protein allows muscles to form.

Fat cells are 80% filled with water. Simple carbohydrates contribute to fluid retention in the body. Therefore, the first remedy for cellulite will be to give up sweets and starchy foods in favor of complex carbohydrates: cereals, bread and pasta made from whole grain flour, fiber-rich vegetables.

Recommended Products

The daily diet should consist of foods that can speed up metabolism. Protein sources can be:

1. Lean fish.
2. Chicken fillet.
3. Seafood.
4. Fermented milk products with low fat content.
5. Walnuts.

Allowed and prohibited protein sources.

Among foods rich in carbohydrates, it is better to give preference to:

1. Fresh vegetables and fruits.
2. Greenery.
3. Whole grain porridge.
4. Wholemeal bread.

You should introduce tomatoes and tomato juice into your diet. Thanks to a large number of biologically active substances, tomatoes are able to activate metabolic processes, improve cell restoration and skin condition.

It is important to maintain a drinking regime, consuming at least 1.5 liters of clean water, as well as natural juices and herbal teas. Low-calorie vegetable soups without adding potatoes are healthy. During the cooking process, use as little salt and spices as possible.

This body type is predisposed to the development of osteoporosis. Therefore, you should eat foods high in calcium. It should be remembered that fiber slows down the process of calcium absorption.