How to Lose Weight From an Apple Body Shape

Walk to lose weight.
Walk to lose weight. (Image: walking image by astoria from

Every person has a particular body shape. The shapes are apple, pear, ruler and hourglass. Apple shapes signify people who gain weight around the stomach and midsection. According to Marie Savard, M.D., author of "Apples & Pears: the Body Shape Solution for Weight Loss and Wellness," women who gain weight in their middles are six times more likely to develop type 2 diabetes, in comparison with pear and hourglass shapes. While you cannot spot reduce, there are ways to lose weight from your stomach and reduce the health risks.

Things You'll Need

  • Stability ball (optional)
  • Pedometer

Follow a low- to moderate-carbohydrate diet. Eat lean protein, leafy green vegetables and a bit of olive oil or other healthy fat. Avoid white bread and pasta. The goal is to reduce consumption of high-glycemic foods, which add to stomach fat, especially on an apple shape. A diet that spikes insulin can lead to the accumulation of fat on the midsection.

Perform a minimum of 30 minutes of aerobic exercise every day. Walking for 30 minutes counts, as do jogging, swimming and the elliptical machine. Strap on a pedometer and aim for at least 10,000 steps per day.

Lift weights two days per week. Resistance exercises using your own body weight, such as push-ups, work as well. Building muscle in your body results in additional calorie burning at rest. This will help burn through that belly fat. Abdominal exercises, such as crunches and crunches on a stability ball, will help tone the stomach.

Track the calories and nutrients of the food that you eat (see Resources).

Tips & Warnings

  • Drink at least eight glasses of water each day.
  • Get a full physical that includes testing for insulin resistance and metabolic disorders.

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