If you have always tended to store fat around your middle, rather than your hips and thighs, then you're naturally 'apple shaped'. This genetic predisposition means losing belly fat will be harder than for those with other body shapes, but definitely not impossible.
You might never achieve a flat stomach.
The belly is usually one of the most prominent aspects of this body type – hence the term "apple shape". Straight-cut skirts and dresses or high-waisted trousers are a no-no for most of us, unless we're a very slim apple or we want a seat on the train.
Include core exercises in your strength-training routine. Aim for two 20- to 30-minute sessions each week. These moves whittle your middle, helping get rid of an apple shape and creating an hourglass silhouette. Side planks, the seated fly, pelvic scoops and ball crunches are recommended by "Fitness" magazine.
If your shoulders and bust are larger than your relatively narrow hips, you have what's known as an inverted triangle or “apple” shape. Stylists may recommend tops that have some shaping around the waist and more open necklines, or clothing that shows off your legs.
Oftentimes apple-bodied people have thin limbs, larger waists and tend to carry weight around their abdomens. When apple bodies gain weight, it's usually around their midsection. The apple shape is more likely to develop—or worsen—as one ages.
An apple-shaped body's fat distribution is often caused by excessively high cortisol levels, which increases your glucose (blood sugar) levels, resulting in an increase in insulin. Insulin is in charge of transporting the glucose into your cells for energy use or to be stored for later use as fat.
People who have metabolic syndrome typically have apple-shaped bodies, meaning they have larger waists and carry a lot of weight around their abdomens.
Foods an Apple Shape Body Type Should Avoid. Sugar, artificial sweeteners, caffeinated beverages and foods that are too low in fat - can trigger these hormones to store fat.
What to Do. Trim your apple-shaped waistline by following a healthy diet and intensive exercise. Sugar, pizza, bread, bagels, rice, white potatoes and corn can spike your blood sugar level and produce more fat. Try to incorporate more fruits and vegetables, and less fatty protein, such as salmon in your diet.
Solutions for the Apple Shape
The key to boosting your metabolism with an apple-shaped body is to follow a low-glycemic diet, according to Savard. A high-glycemic diet promotes fat distribution around the midsection, or the classic "apple shape," in those with such a genetic disposition.
No special blood tests or scans are needed, just a tape measure. The higher the number, the greater the danger your tummy might pose to your health. For women, a waist measurement of 35 inches or more is cause for concern. For men, a waist measurement of 40 inches or more could spell trouble."
An apple-shaped meal should typically consist of 35 - 40% carbohydrates, 30 - 35% protein, and 20 - 25% fat. The key is eating foods, It's equally important to avoid the foods that work against you.
Skinny jeans and leggings look great on your shape, especially when paired with a breezy tunic, oversized sweater or generous button-down. Flares with heels are great for elongating your silhouette. If you have long legs, feel free to wear bootcut or flared pants with flats.
Your overall musculature tends to be curvy and soft, except your legs, which tend to be well-defined. As an apple-shaped woman, you usually have a flat bottom, although it can be curvier, and your bust size can vary from full to very full and shapely.
Endomorph You tend to have more body fat than the other body types in this framework. Catudal says that women who are endomorphs may be described as curvaceous, while men may be called stocky. You tend to carry weight in your belly, hips, and thighs.
Researchers say your genes can determine where you store belly fat, and that can have health consequences. Genetics can make everything from brown hair to chronic disease more likely. Now, having an “apple-shaped” or “pear-shaped” body can be added to that list.
We tend to lose muscle mass, so our abdominal muscles aren't as tight as they once were, and the loss of elastin and collagen in our skin allows gravity to have its way so skin starts to sag. Both can cause the waistline to expand.
For postmenopausal women, being “pear-shaped” may be healthier than being “apple-shaped.” Even in women with normal body mass index, the location of fat varies. Apple-shaped women have more fat around the waist, pear-shaped more around the hips and legs.
As I've already mentioned, the apple body shape is characterized by a noticeably stacked upper body. Your shoulders are often broader and pretty much in line with the hips. Your stomach and hidden waistline probably carry most of your fullness, making it the widest part of your figure.
If you happen to be apple-shaped, you need broad belts but wear them under your bust to create an illusion of a slender waist; skip belts around the hips. Look for drape-like silhouettes and cinch the top with a belt around the bust. So simple!