Diets for Pear-Shaped Women

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Shapes have become a conventional way to describe the different body types most women have. According to Free Dieting, of the four types---hourglass, spoon, rectangle and triangle---most women fall into the rectangle or spoon types. The rectangle body shape denotes busts and hips of the same circumference; 46 per cent of women can be classified as rectangles. The spoon category denotes larger hips with smaller busts and even smaller waists; 21 per cent of women can be classified in this shape. Apple and pear classifications are used to signify where a woman carries her body fat most heavily. Apple-shaped women carry most of their fat in their abdomens while pear-shaped women carry their fat in their hips, thighs and buttocks.

Health Risks for Pear-Shaped Women

According to Free Dieting, since a pear-shaped woman carries most of her body fat in her hips, thighs and buttocks, she will most likely have a smaller top portion and larger bottom half. Because of this weight distribution, overweight or obese pear-shaped women experience specific health risks like cellulite and varicose veins. The pear-shaped woman may experience less risk for health problems than apple-shaped women who carry their weight in their abdomens where most of the body's main organs are located. Apple-shaped women can be at higher risk for high blood pressure and diabetes. Pear-shaped women can focus their weight-loss efforts on diets that are low in fat which should result in lower cellulite build up and leaner legs.

How to Determine Your Shape

The Free Dieting website advises that you should consult with your physician before you start a diet or exercise regimen, to make sure you are healthy enough to endure increased physical activity and lower caloric intake. After talking with your physician, take some simple measurements to determine which body shape you have. Simple measurement of your hip to waist ratio can determine which shape you are. Use a fabric or bendable tape measure to determine your waist diameter at its narrowest point and your hip diameter at its widest point. Then, plug in the numbers on a waist-to-hip calculator and determine your ratio. A ratio of 0.8 or less indicates that you have a pear body shape.

Diet Plan for a Pear-Shaped Woman

The key to any successful weight-loss plan is to reduce your caloric intake. According to the Mayo Clinic, one pound of body fat is equivalent to 3,500 calories---similar to that of a pound of butter. To lose one pound of fat, you must burn 3,500 calories. You can do this by reducing your caloric intake by 500 calories a day and exercising long enough to burn an additional 200 calories per day. Doing this would reduce your caloric intake by one pound every five days and should result in the loss of a little more than one pound of weight per week. Pear-shaped women should begin by counting their calories to see what they are consuming and then cutting 500 calories out with a focus on reducing the amount of calories consumed from fat. Write down the number of calories in everything you eat for a week and how many grams of fat you are consuming. Then, make adjustments to reduce both numbers. Add in exercises that focus on the lower body such as stair climbing, jogging, walking or cycling. Mix in weight-training exercises for the lower body to help transform the fat in your thighs and hips into muscle.

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