External data can be presented favorably, and to create harmony throughout the body, you need to eat taking into account your characteristics. It is important to take into account the initial parameters during training. Girls whose body type is Apple always have something to show, but there are also places that can be worked on. Exercises will correct problem areas, properly selected clothes will emphasize your advantages, and a special diet for an Apple figure will help in the fight against excess weight.
With all the variety of female types, stylists and consultants in the field of healthy nutrition identify several common body types. They are given the names of geometric shapes, but most often they are compared to fruits. Using this fun and very memorable method of classification, shapes like Banana, Carrot, Pear, Apple and even Eggplant, Broccoli and Butternut Squash are distinguished! But we will talk about such a common body type as the Apple.
Distinctive features of the type
Many parameters of a woman’s figure are determined genetically. And, even without extra pounds, you can identify certain types. “Apple” is a body type in which the outline of a girl’s figure resembles the letter “O”. Advantages of this silhouette:
- large and lush breasts, although this parameter is not always observed,
- slender legs and thin graceful arms, fatty tissue is not deposited here even with a strong excess of it.
Among the disadvantages:
- absence of a waist or its weak expression,
- a belly that constantly protrudes and is difficult to remove, no matter how intense the load, and all the excess weight remains here,
- narrow hips, it is quite difficult to give them more volume with any physical exercise.
In addition, by looking closely at the outlines of a figure, you can determine your parameters mathematically and understand its affiliation. To do this you need:
- determine the size of the waist and hips,
- calculate waist to hip ratio,
- if it is more than 0.8, the figure can be classified as an “apple”.
Pros and cons of the apple shape
Each body type has its own characteristics, including a tendency to various types of diseases. Regarding the “apple” figure, it should be taken into account that with excess body weight, adipose tissue is deposited in the abdominal area around the abdominal organs (liver, kidneys, intestines, etc.), this is the so-called “internal fat”.
Its danger is that it is hormonally active, as a result of which the risks of the following diseases increase:
- type 2 diabetes mellitus,
- arterial hypertension, tendency to thrombosis and thromboembolism, arrhythmias, heart attacks and other cardiovascular pathologies,
- apnea during night sleep due to the accumulation of fatty tissue in the chin area.
In general, any person with excess body weight is more susceptible to these ailments, but if in addition there is an “apple” figure, the risks additionally increase several times.
Among the advantages of this type are always beautiful, slender legs and arms, no matter how big the belly is.
Figure after losing weight
Ideal figure
If the diet to get your figure in order is successful, then your full belly should shrink and become flat. The apple figure before and after losing weight is very different. The lost kilograms will free up the upper body and make it more graceful. The waist will appear.
After transforming your figure, stylists advise throwing out all the voluminous bag-shaped dresses and updating your wardrobe. When choosing outfits, you should give preference to skirts and dresses that reveal your legs. Shortened dresses in the A-line style, with an asymmetrical cut, open neckline or moderately revealing triangular necklines are suitable. It is recommended to wear jackets reminiscent of Chanel style and cropped sweatshirts. You can wear any trousers, even sporty ones.
Possible mistakes when fighting weight
Each figure has its own characteristics when losing weight. As a rule, the first deposits to go away are not from where you would like to reduce them. The apple shape is characterized by the following:
- It is extremely difficult to reduce the volume of the abdomen, but the legs and arms lose weight even more if you follow a diet,
- it is impossible to remove the last couple of kilograms from the stomach only by strict adherence to proper nutrition; to obtain the final effect, you will have to add well-chosen strength training,
- Hoops and other similar devices for the waist will also not give a significant effect.
Taking into account the above, following only a strict diet will lead to the fact that the “apple” will turn into a “bun” with arms and legs: the stomach will decrease, but the limbs will lose weight even more, thus creating even more noticeable imbalances.
Watch this video about a set of exercises for an apple figure:
Approximate menu
For those with an “apple” figure, it is best to make your meals fractional, and also with limited calories.
For breakfast, you can cook an omelette with spinach, steamed or in the microwave. Olives and bran bread or crispbread are added to it. Half an hour after breakfast you can drink tea or coffee without sugar. For second breakfast you are allowed to eat an apple, some seeds or nuts.
For lunch, it is advisable to eat a salad of chicken breast and vegetables. Tomatoes, bell peppers, green salad are suitable for it, and avocado juice and wine vinegar can be used as a dressing. Serve the salad with whole grain bread. It is important that the drink at lunch is at the optimal temperature - not too hot or cold.
Between lunch and evening meals you can eat one pear and a piece of cheese. For dinner, you can cook steamed vegetables, fish steak, seasoned with lemon juice. You can even indulge in a light dessert - low-fat and unsweetened yogurt with blueberries, raspberries or cinnamon.
All portions should be moderate so that the stomach does not feel hungry or overloaded. A variety of healthy foods will make your diet very tasty and healthy.
How to lose belly fat the right way
In order for the weight loss process to proceed beautifully, it is important to combine training and proper nutrition. It is recommended to pay special attention to aerobic exercise: treadmill, exercise bike, elliptical, etc.
Loads with your own weight on a ball and various devices for balance training are also suitable. Pilates exercises are useful; they will help strengthen the abdominal muscles and tone other groups.
For greater effectiveness of exercises, it is necessary that they are aimed not only at strengthening the rectus abdominis muscles, but also the oblique and lateral muscles. Otherwise, it will not be possible to significantly reduce the volume. It is necessary to perform the exercises regularly and for a long time, this is the only way to achieve a lasting effect.
The following exercises are suitable for doing at home:
- deep squats, including with a fixed stick above or behind the head,
- lunges, also possible with a stick or weights in your hands,
- “bar” of the classic version,
- all kinds of crunching exercises.
In order to properly lose weight for an apple-shaped figure, you need to start training with a good aerobic warm-up, and then supplement it with exercises to strengthen the rectus, lateral and oblique abdominal muscles in various ways.
“Unexpected” abdominal exercises
In order for the transverse muscle to work, you need to do exercises that seem inappropriate at first glance:
- squats, squats with a light stick raised above your head.
- push-ups from the floor from the toes;
- scissor squats, lunge squats;
- torsion with a retracted anterior abdominal wall. This exercise is used in Pilates;
- plank, stand resting on your toes and forearms;
- pull-up on a low bar - when your back is clearly parallel to the floor.
The advice is very simple: if you know practically nothing about the sports regime and have no idea how to do it all, go to a trainer, to the gym. If you can’t go to the gym, but have a strong desire to get rid of the “apple” on your body, watch the video, follow the advice and practice at home. Sample training program: strength training, walking day, strengthening day, jumping day. If you work like this constantly, your dream figure will begin to appear within a couple of months.
Nutrition rules
It is easier for girls with an apple-shaped stomach to lose weight than, for example, pear-shaped girls. The main recommendations are the following:
- eliminate all gas-forming foods, they will cause bloating, which will make the stomach appear large,
- it is necessary to give up fast carbohydrates: baked goods, sweet soda, ice cream, sweets, etc.,
- include more proteins in your diet, they will help build muscle mass,
- complex carbohydrates are healthy, but in moderation: black grain bread, vegetables, unsweetened fruits (preferably berries),
- It’s better to steam, stew, bake, this way you can get rid of unnecessary fat,
- you should give up alcohol,
- barbecue, shawarma and other tasty harmful foods are prohibited,
- For meat, it is better to give preference to chicken breast and lean fish.
For the first time, it is better to calculate the required caloric intake per day and track it. Then you can roughly determine how much and what you can eat so as not to harm your figure.
In order not to be tempted by unhealthy or excess food, you can create a menu for the week, calculated by calories. Prepare everything and put it in containers, which you leave in the freezer. This way everything will be ready for breakfast, lunch and dinner, all you have to do is heat it up.
And there will be no opportunity to eat everything that comes to hand when you are hungry and the food is still being prepared. This will help you lose weight in your apple figure even faster.
Risks
The peculiarity of this constitution is the accumulation of excess mass on top: the stomach, shoulders, neck and even the back are filled with fat. Typically, this fat is elastic and, from an aesthetic point of view, does not look so disgusting. But there is also a medical aspect! A plump girl with an “apple” figure has almost 100% visceral fat, which accumulates inside the abdominal cavity, enveloping the internal organs, thereby disrupting their function. And this is a direct threat to health. People with a figure similar to the letter “O” are predisposed to the following diseases:
- pulmonary hypertension;
- temporary cessation of breathing (during sleep);
- diabetes;
- arrhythmia of the heart muscle;
- inflammation of internal organs;
- hypertension;
- stroke.
Representatives of this type of figure are very sensitive about their problem, they have complexes and try to cover their tops with loose clothing. But you can’t cover up the problem! You need to radically change your lifestyle in order to stay healthy for as long as possible, and you should start with nutrition - with a diet for an “apple” figure.
Diet options
You can simply adhere to some nutritional rules, while others prefer to use diets. However, you should remember that at the end you also need to reconsider your habits, otherwise the kilograms will quickly return.
Diet "Flat belly"
Helps to get rid of 7-10 kg in a month, which is 5 or more centimeters in the waist. The main condition is to limit the amount of food consumed. The diet includes two stages:
- the start is scheduled for four days,
- 4 weeks of nutrition according to a special system.
Basic Rules:
- do not salt the food,
- give up foods that cause gas and are harmful, especially sweets,
- total calorie content per day is not more than 1600 kcal, but not less than 1200 kcal,
- every four hours you need to eat something, have at least a small snack,
- Each serving of food should include something that contains unsaturated fatty acids, for example, fish, spinach, avocado, walnuts, pistachios, almonds, etc.
- drink at least 2 liters of clean still water.
Diet "Quick and Easy"
During the first 14 days you can lose up to 5-6 kg. The total duration of the diet is at least six weeks. The basic principles are as follows:
- there is a list of superfoods that need to be included in the diet as often as possible,
- You should eat food at least six times a day, without allowing a noticeable feeling of hunger to develop,
- daily caloric intake is about 1400-1600 kcal,
- in addition to breakfast, lunch, dinner, there are three more snacks after each significant meal,
- a portion of food no larger than the size of your fist,
- Once a week you can allow yourself what you want, but within reasonable limits.
The list of superfoods includes the following:
- nuts,
- green vegetables and fruits,
- instant oatmeal,
- eggs,
- all types of dairy products,
- olive oil,
- all grains, including grain bread,
- berries,
- lean meat,
- peanut butter,
- legumes,
- additional protein from cheeses, protein shakes, soy.
Italian diet
Suitable if you need to lose weight in your belly for an apple-shaped figure quickly, but not for long, for example, it will be suitable before holidays and other significant events. The diet is based on the fact that for four days you need to eat only a certain list of foods.
| Italian diet plan | ||||
| Breakfast | Dinner | Afternoon snack | Dinner | |
| First day | three asparagus | two handfuls of spinach | two handfuls of broccoli | green vegetables |
| The second day is protein | three boiled eggs | two chicken breasts | handful of boiled beans | |
| The third day is fatty | handful of nuts | one avocado | piece of mozzarella cheese | |
| The fourth day is carbohydrate | handful of berries | one banana | tomato and apple in the form of puree or cocktail | |
Calculating KIIM
A diet for an “apple” figure involves an initial calculation of the calories you need in your daily diet. To get the result, you need to write down: your height, weight, age and take into account physical activity. Example:
a= height (in centimeters) x 1.8.
b = weight (in kilograms) x 9.6.
c = age (full years) x 4.7.
IMR (individual metabolic rate) = 655 + a + b - c.
The ILM result must be multiplied by your AMC (activity level coefficient).
AMC is divided into 4 groups:
- low (sedentary lifestyle) = 1.2;
- small (1-3 light workouts per week) = 1.38;
- average (1-5 moderate workouts per week) = 1.55;
- high (5-7 intense workouts per week) = 1.73.
Now: IUM x AMC = IUM (ideal metabolic rate coefficient), that is, the number of calories you can consume per day without harming your figure. Well, if you want to start losing weight, then, depending on the plan, you need to subtract the required amount of calories - 300-500 per day, supplementing the diet with physical activity.
Salon and home treatments
To get a faster and more noticeable effect, in addition to nutrition and physical activity, you can add various weight loss procedures. Among salon massages, preference should be given to lymphatic drainage massage, as well as cavitation. The first will help remove excess fluid from problem areas, the second will help burn fat specifically in the abdominal area. The course consists of at least 12 procedures.
Among home methods, you should pay attention to wraps with a warming effect and improved blood circulation. Contrast showers and baths with various additives are also suitable. The first one is best taken in the morning, which will give you energy for the day, and the second one is suitable in the evening.
What you can and cannot wear
If you can’t quickly lose weight in your stomach with an apple-shaped figure, you can somewhat disguise your shortcomings with clothes.
The following clothing items should be avoided:
- “dutik” type jackets,
- robes that do not emphasize the shape, but will only make the silhouette even more massive,
- anything that will weigh down your legs: trousers with pockets, lots of zippers,
- tight sweaters,
- you cannot purchase clothes with large patterns in the abdominal area,
- fabrics should be light, not denim or suit,
- It is better to avoid very narrow or very wide belts.
The following elements highlight the advantages of the figure:
- Roman style of dresses, when the clothes fit the chest and float freely below, which helps to hide the protruding belly,
- A V-neck on T-shirts and sweaters will help emphasize the chest and remove attention from the stomach,
- a pencil skirt, but not above the knee,
- The top is not tight-fitting so as not to emphasize the belly.
The emphasis should be on the legs and chest. To do this, it is better not to wear skirts or dresses, or sweaters with cutouts.
Special attention should be paid to accessories. Various beads and chains with pendants are suitable. It is better to avoid jewelry that is too voluminous and heavy.
An “apple” figure has dangerous consequences for health, since visceral fat has a number of negative effects and increases the risks of many diseases. Getting beautiful shape requires not only proper nutrition, but also physical activity. Otherwise, the features of the figure will become even more noticeable. Properly selected clothing will help enhance the effect.
