The "apple body type," characterized by a fuller midsection, is the primary shape that carries weight in the stomach, storing more fat in the belly, sides, and lower abdomen, often linked to higher health risks like heart disease and diabetes due to deep visceral fat. This contrasts with "pear shapes" (hips/thighs) or "hourglass" figures, though anyone can gain belly fat, influenced by genetics, age (especially menopause in women), and lifestyle.
Apple shape
People with a so-called “apple” body shape carry more weight around their midsections. Having a full waistline, or “abdominal obesity,” can be a red flag that you may be at risk for conditions like heart disease and diabetes.
Factors like age, genetics, poor diet, stress, hormonal imbalances and lifestyle habits (e.g., heavy drinking) can contribute to abdominal weight gain, with visceral fat posing significant health risks.
Endomorphs have the hardest time losing weight. On the bright side, though, -- and that's where we are -- you don't really have to run for hours on end, drowning the treadmill in your sweat.
If you're skinny everywhere, but your belly, your genetics may simply predispose you to storing fat from excess calories there. Certain types of food are also more likely to cause you to accumulate middle fat. Sugary foods and refined, white carbohydrates are culprits.
Body Shapes with the Highest Risk of Health Problems
Apple and pear body shapes tend to have the highest risk. Apples tend to be at greater risk for heart disease, diabetes, and strokes because they hold a larger amount of tummy fat.
In most people, about 90% of body fat is subcutaneous, the kind that lies in a layer just beneath the skin. If you poke your belly, the fat that feels soft is subcutaneous fat. The remaining 10% — called visceral or intra-abdominal fat — lies out of reach, beneath the firm abdominal wall.
The 3-3-3 rule for weight loss is a simple, habit-based method focusing on three key areas: 3 balanced meals a day, 3 bottles (or ~1.5L) of water by 3 PM, and 3 hours of physical activity per week, aiming for consistency over complex diets. It simplifies fat loss by establishing rhythm through consistent eating, adequate hydration to support metabolism, and regular movement, promoting sustainable health without intense calorie counting or restrictive rules, says Five Diamond Fitness and Wellness, Joon Medical Wellness & Aesthetics, and EatingWell.
The rarest female body type is generally considered the hourglass, characterized by shoulders and hips of similar width with a significantly narrower, defined waist, with studies suggesting less than 10% of women naturally fit this description, while some data points to the inverted triangle (broad shoulders, narrow hips/waist) also being quite rare, potentially under 1% in some views, though hourglass is more consistently cited as the least common overall.
Cortisol belly simply looks like abdominal fat, and there is no way to identify it by appearance. More important than its appearance is what cortisol belly can do to your health.
“When you gain weight and start to grow extra body fat, one of the first places that it grows is in the back of your tongue,” Li said. Unlike the flexible tip or the strong, muscular middle, the base of the tongue acts like a “big fat pillow,” he explained, helping chewed food slide down into the stomach.
It's no surprise that the best one-two punch for reducing visceral fat is a combination of exercise and a healthy diet. However, the type of exercise matters, as does how you adjust your diet. “To fuel belly fat burning, you need to build muscle mass, which means increasing resistance exercise,” says Dr. Apovian.
Whether you're overweight or not, carrying excess belly fat is linked to several serious health problems such as: heart and circulatory problems. high blood pressure and stroke. insulin resistance and type 2 diabetes.
Unhealthy eating is the biggest driver of big bellies. Too many starchy carbohydrates and bad fats are a recipe for that midsection to expand. Instead, get plenty of veggies, choose lean proteins, and stay away from fats from red meats. Choose healthier fats in things like fish, nuts, and avocados.
Neither underweight nor overweight, mesomorphs can usually gain or lose eight without too much effort. They are solid, athletic, and strong. Women with an hourglass figure fit the mesomorph somatotype. Endomorphs have the most body fat and are the curviest of the three body types.
A thyroid belly shows abdominal fat accumulation and fluid retention. These signs can look different on everyone. In women, thyroid belly is often more noticeable. This is because of hormones and how fat is stored.
Zendaya has an inverted triangle body shape with broader shoulder lines and narrower hips. Let's break down the styling secrets that compliment her body shape. She masterfully balances her frame by adding volume to her lower body.
Divide the first number by the second to get your waist-to-hip ratio (WHR). For women, if your WHR is 0.80 or less, you are a "pear." If your WHR is greater than 0.80, you are an "apple." For men, a WHR of greater than 0.90 means you are an apple and at increased heart risk too.
Studies indicate that men generally prefer a body type that includes moderate breast size, a certain waist-to-hip ratio, and a slightly muscular shape ((Park and Park, 2010)).
Adele's significant weight loss wasn't from a quick fix but a two-year journey combining intense, varied workouts (strength training, Pilates, boxing, hiking, cardio) and lifestyle changes, driven largely by addressing anxiety and improving her mental health, though she also worked with trainers and focused on eating more whole foods while denying specific restrictive diets like intermittent fasting. She described getting "addicted" to exercise, often training multiple times daily, emphasizing getting stronger, not just losing weight.
People naturally lose muscle after 40, especially women after menopause. Because muscle burns more calories than fat, this can slow down your metabolism and make it harder to shake those stubborn pounds.
Daily: The most common form of intermittent fasting is a daily fast for 12 to 16 hours. For a 16-hour fast, this would result in an 8-hour feeding window during a 24-hour period. A “16:8” fast might look like eating breakfast at 11am and finishing dinner by 7pm.
Reducing belly fat
You need to limit your calories and eat a healthy meal plan that includes vegetables, fruits, whole grains, beans, nuts, lean meats, poultry, and fish. It's also important to get regular exercise.
To get rid of cortisol belly, focus on reducing stress (meditation, sleep, nature), improving your diet (protein, fiber, whole foods, less sugar/processed items), and getting consistent, balanced exercise (cardio, strength, yoga), while ensuring 7-9 hours of quality sleep and limiting caffeine/alcohol, as these lifestyle changes lower cortisol levels and promote belly fat loss over time.
As you add muscle mass and lose fat, the reading on your bathroom scale may not change much, but your pants will be looser. That's a better mark of progress. Measured around, your waistline should be less than 35 inches if you're a woman or less than 40 inches if you're a man to reduce heart and diabetes risks.