Pear-Shaped Body Weight Loss: Exercise and Diet Tips

Many people have pear-shaped bodies, which means they carry most of their weight in the lower half of their bodies. This type of body shape can be difficult to lose weight from, as stubborn fat tends to accumulate in the thighs, hips, and buttocks.

However, with the right diet and exercise plan, it’s possible to achieve weight loss and tone up a pear-shaped body. In this guide, we’ll discuss effective strategies for losing weight that are specifically for those with a pear-shaped body.

As a reminder, we’re all unique individuals and we come in different shapes and sizes. The “pear shape” body labeling isn’t something that is scientific fact. It’s more of a category that people can be grouped into. Body shape is largely due to genetics, but there is an exercise/ food intake contribution too. Just because you fall into this body shape category doesn’t mean that you’re not healthy and there’s no reason to feel ashamed about how you look.

What’s a Pear-Shaped Body Type?

A pear-shaped body type, also known as a triangle body shape, is defined by a distinct distribution of body weight and proportions. 

Individuals with this body type typically have wider hips, thighs, and a fuller bottom compared to their upper body, which is usually narrower through the shoulders and waist. This creates a silhouette that resembles the shape of a pear, with the lower half being more pronounced.

Common features of a pear-shaped body include:

• Proportions: The lower body is more prominent, with the hips wider than the shoulders. This is often coupled with a well-defined waist that accentuates the difference in proportions.
• Bust and Shoulder Line: Typically, individuals with a pear-shaped body have a smaller bust and a narrower shoulder line, which contrasts with the more substantial hips and thighs.
• Leg Shape: Thighs and calves can appear fuller, and this body type often features a defined curve from the waist down to the hips.

Is It Harder for Pear-Shaped Bodies to Lose Weight?

Individuals with a pear-shaped body often face unique challenges when it comes to losing weight, and science provides some insights into why this may be the case.

The primary factor lies in how fat is distributed in the body. For pear-shaped individuals, a significant amount of fat is stored in the hips, thighs, and buttocks, which are areas known for storing subcutaneous fat.

Subcutaneous fat, which is located just beneath the skin, is different from visceral fat, which surrounds the internal organs (1). Visceral fat, typically found in the abdominal region, is more metabolically active and tends to respond more quickly to diet and exercise. On the other hand, subcutaneous fat is less responsive to these efforts, which makes it more challenging to lose (2).

Hormonal influences also play a significant role. Estrogen, a hormone more prevalent in women, promotes the storage of fat in the lower body (3). This is why many women with a pear-shaped body may find it particularly difficult to shed pounds in these areas.

As women age and experience changes in hormone levels, such as during menopause, the body’s fat distribution can shift, sometimes making weight loss in general even more challenging (4).

Where Do Pear-Shaped Bodies Lose Weight First?

Initially, pear-shaped individuals may notice weight loss in the upper body, such as the face, arms, and chest. This is because fat in these areas isn’t as prominent as in the lower body and small changes may be more noticeable.

The upper body, specifically the abdomen, typically contains more visceral fat, which is believed to be more responsive to lifestyle changes, particularly exercise, compared to subcutaneous fat (5).

The lower body fat, primarily subcutaneous, may be more stubborn due to its lower metabolic activity. 

That being said, weight loss is a highly individualized process, and where you lose fat first may vary from person to person. This also relates to how a pear-shaped body may be formed. Where one person gains fat first may be different from where another person gains fat. It all goes back to humans having unique bodies.

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What Are the Best Exercises for a Pear-Shaped Body?

The American Heart Association recommends that you perform at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous aerobic exercise per week for overall health (15).

For weight loss, the key is to create a calorie deficit (6) by burning more calories than you consume. This can be achieved through a combination of cardiovascular exercise and strength training.

Below, we’ve highlighted a research article that gives an overview of how many calories an individual who weighs 160 pounds and exercises for one hour can burn. Calorie burning is based on a number of factors, but the intensity with which the exercise is performed is one of the more important factors. Below is an example of how many calories you could burn after an hour of each of these activities (7):

• Running at 5 mph – 606 calories
• Hiking – 438 calories
• Cycling at less than 10 mph – 292 calories
• Ballroom dancing – 219 calories
• Low-impact aerobics – 365 calories
• Water aerobics – 402 calories

Here are some of our favorite exercises to perform to boost calorie burn and reduce the appearance of a pear-shaped body:

Step Up with Knee Raises

This exercise is relatively easy to perform and mainly targets your quads and hamstrings. However, it also involves your calves and abs and gives them a thorough workout. Here’s the process (4):

1. Place an elevated sturdy platform such as a bench or chair in front of you or stand in front of a staircase.
2. Tighten your core, straighten your back, and step onto the platform using your left leg as you simultaneously swing your arms as you would while running.
3. Lift your right knee in front of you and into the air. Here, you’ll use your balance to hold your body weight on your left leg.
4. Step down using your right leg and repeat the process with your right leg on the step and your left leg being raised in front of you.
5. Keep alternating until you’ve performed 15 reps on each leg.

Donkey Kicks

These kicks target your gluteus maximus and gluteus medius. They are quite effective for strengthening your legs and your butt. These kicks have several variations, but it’s better to start with the regular variation in order to master form. Here’s how you perform these kicks:

1. Start on all fours with your knees hip-width apart and your hands directly under your shoulders.
2. Keep your back straight and tighten your core before lifting your right leg toward the ceiling. Keep your left knee firm on the ground and your elbows and back straight.
3. Pause at the top of the movement before slowly returning your leg to the starting position. Don’t let your knee touch the ground and instead, let it rest a few inches above the ground.
4. Complete 20 reps before switching sides.

Jump Squats

These squat variations are effective for burning calories and strengthening your lower body. The plyometric move targets your quads, glutes, hips, and hamstrings (8). It also increases your heart rate, which is one of the main contributing factors to an increase in calories being burned. To perform them:

1. Stand with your feet slightly wider than hip-width distance apart.
2. Keep your back straight and push your butt and hips behind as you drop into a squat position. Squat to your point of comfort or until your thighs are slightly higher than your knees. Remember to keep your back straight and your arms clasped in front of you.
3. Push through your feet and instead of standing, jump and land softly into a squat by bending your knees.
4. Repeat to complete at least 15 reps.

Plank Jumps

These jumps target your entire body as they combine the technique of planks and jumping jacks. They effectively challenge your core and build shoulder stability and overall body strength. Here’s how to perform them (8):

1. Start in a high plank position with your hands directly under your shoulders and your feet close together. Make sure your back is straight and that your body forms a straight line from your head to your feet.
2. While keeping your back straight and your lower body at hip level, extend your feet to form a wide V and then jump to bring them close together.
3. This is one rep. Repeat until you’ve performed at least 12 reps.

Mountain Climbers

This exercise gets its name from its movement that mimics that of climbing a mountain on all fours. Some people refer to them as running planks as you perform them in a high plank position. Although the move sounds simple, it effectively raises your heart rate and burns calories. Here’s the process:

1. Start in a high plank position and place your hands shoulder-width apart and directly beneath your shoulders.
2. Keep your back straight and your neck and spine neutral.
3. Bring your right knee toward your chest as far as you can.
4. Return the knee and switch legs to bring your other knee toward your chest.
5. Pick up the pace and keep alternating legs as you run in and out as fast as you can. Remember to keep your hips down and breathe normally during the movement.

Jump Lunges

This is an advanced variation of the basic walking lunges. The exercise includes a plyometric transition that consists of a jump that helps increase the intensity. It targets your lower body and core and effectively improves lower-body strength and power. Here’s how you perform them (8):

1. Stand upright with your feet shoulder-width distance apart. Jump one leg forward and the other back into a lunge. Keep both knees at a 90-degree angle.
2. Jump up and then switch legs midair before landing into a lunge again.
3. Continue jumping back and forth, but remember to minimize breaks and maintain the correct form. For example, keep your chest up and back straight throughout the movement.
4. Perform at least 20 reps.

Read more: How to Lose 100 Pounds in a Year Without Risking Your Health

The Best Weight Loss Diet for a Pear-Shaped Body

You need to eat a healthy balanced diet to lose pounds. The ideal diet for virtually anyone is rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. 

High-Fiber Foods

These foods promote weight loss by increasing satiety and preventing overeating. They also help maintain a healthy gut and boost heart health (9). Some examples of high-fiber foods you can include in your weight loss diet plan are:

• Vegetables: Broccoli, parsnips, sweet potatoes, artichokes, pumpkins, and winter squash.
• Legumes: Black beans, lentils, mung beans, navy beans, chickpeas, and green peas.
• Fruits: Bananas, prunes, apples, oranges, guavas, avocados, pears, and raspberries.
• Nuts and Seeds: Buckwheat, quinoa, popcorn, chia seeds, and almonds.
• Whole grains: Freekeh, pearled barley, and bulgur wheat.

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Healthy Fats

A weight loss diet for a pear body type includes healthy fats, but these should be consumed in moderation. Some of the best sources of healthy fats include (10):

• Fish: Fish such as mackerel, salmon, sardines, herring, lake trout, and albacore are rich in omega-3 fatty acids and fats that keep your heart healthy. They may also help keep your brain sharp, particularly as you age. Remember to consume fish in moderation – at least two servings a week of varieties with low mercury contamination (10).
• Avocado: This fruit is loaded with nutrients and healthy fat, which is good for your heart and general health (11).
• Olive Oil: This oil is rich in good fat and is recommended for cooking and salad dressings.
• Eggs: They are rich in mostly healthy fats that promote overall health (12). A large hard-boiled egg contains approximately 4.7 g of fat (10).
• Ground flaxseed: Flax seeds are rich in healthy omega-3 fatty acids. They also contain fiber that increases satiety and may help ease inflammation (13).

Read more: Are the Best Diet Shakes for Weight Loss Effective?

Frequently Asked Questions

• What body shape makes it hardest to lose weight?

The body shape that is considered to make it hardest to lose weight can vary, but individuals with pear and apple shapes often face challenges due to fat distribution patterns (14).

Learn about the 3 Body Types and how they influence weight loss in our earlier publication.

• Do pear shapes have small breasts?

Often, individuals with a pear-shaped body have smaller breasts relative to their wider hips and thighs, but this can vary from person to person.

• Is a pear body shape genetic?

Yes, a pear body shape is largely influenced by genetics, which determines fat distribution and body structure (14). However, other factors, such as age-related hormone changes, can also influence fat distribution patterns. 

• Can a pear-shaped body become an hourglass?

A pear-shaped body can achieve a more hourglass-like appearance through targeted exercises and styling choices, but structural body shape changes are limited by genetics. However, you should remember that one body shape is not better than another. 

Learn more on how to achieve a smaller waist characteristic of the hourglass figure in our previous blog – Hourglass Figure Diet.

The Bottom Line

If you want to lose weight, you need to understand your body because your body type influences this journey. It’s always helpful to include a variety of exercises when undergoing a weight loss journey. This helps prevent boredom and can keep you consistent with your exercise habits. For example, you can combine cardio, weight lifting, recovery/mobility exercises, and other forms of physical activities to keep yourself motivated.

Working with a certified trainer to get more guidance on exercise selection and proper form can help kickstart your weight loss journey and ensure you’re taking the appropriate steps to get that weight off. As always, make sure to talk to your doctor before you start a weight loss journey or any other fitness program.