Your body shape says something about your health. It also influences your weight loss journey. You can find that people with specific body types, such as a mesomorph type, lose weight faster than others. The same thing applies to weight gain. You should consider your physique as it influences your exercise program and weight loss diet program. That said, here are key factors on exercise and diet for pear shaped body weight loss.
A pear-shaped body type combines the ectomorph and endomorph body shapes. An individual with a pear-shaped body shape has a slimmer upper body resembling an ectomorph.
Ectomorphs have low muscle and fat, characterized by a lean body shape with long limbs (1). These are the characteristics of an individual with a pear-shaped body shape with their upper body.
The opposite is true for their lower body, their lower body physique is an endomorph. An endomorph has high body fat and a curvy figure (1). So, if you have a pear-shaped figure, you will have extra fat in your lower body, especially in your hip and thigh area (6).
Women tend to have pear-shaped figures, and it can be argued this is one of the reasons they live longer. This is because they do not have excessive belly fat as men do, which has been linked to several health problems, such as obesity and high blood pressure.
Yes, they can. The basic principle you have to remember about weight loss is that your calorie count influences it. The more calories you burn, the faster you shed pounds and attain your fitness and weight loss goals.
Note that you should consult your doctor before you embark on a weight loss journey. This is because many factors come to play in weight loss, including your health status, diet, existing medical conditions, age, and genes.
Now that you know you can shed pounds with such a body type, the next step is to determine a weight loss strategy. First, of course, you have to burn more calories than you are consuming for weight loss to occur.
The best program that most people implement for weight loss is exercise. This is the main way to track your calories and maintain a calorie deficit for weight loss.
Exercise has also been linked to several health benefits, including reduced risk of obesity and cardiovascular disease.
You may find it challenging to shed pounds with such a physique, mainly because it is a combination of two different body shapes. Perhaps you may be confused about whether to follow an ectomorph or endomorph exercise program.
To lose weight with a pear shaped physique, you have to combine different exercise programs. Avoid confining yourself to one program, such as cardio or weight lifting. Instead of this, you have to combine various training programs and physical activities for weight loss.
Some of the programs that you can combine are aerobics, weight lifting, skipping rope and cardiovascular activities like brisk walking, running, cycling, and jogging. All these activities can help you lose calories, depending on your exercise timeline.
For example, an individual weighing 160 pounds and exercising for one hour using the following activities can lose the following calories (2):
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When designing a pear shaped body weight loss program, you need to consider several factors. They include:
Of course, the first step is consulting with your doctor and trainer. Your doctor has to give you the green light, indicating you are fit and healthy enough to start the exercise program. Your trainer plays a significant role in the design of your training program.
Your trainer has to first assess your fitness level to tailor a personalized workout plan matching your fitness level. Secondly, they must select the best exercises for you matching your weight loss goals and teach you the correct form.
Remember to consult with someone if you find a program online you like or want to consider following a specific workout challenge for weight loss. You might discover it is beneficial, but not to you due to your body type.
Similarly, remember to balance your routine. As we mentioned earlier, it is better to combine different programs for pear-shaped body weight loss. There is no standardized perfect combination. Some programs will work best for some individuals and bear no fruits for others.
Knowing this, take time to observe your body and its reactions to different workout plans. You can take pictures of your pear-shaped before and after each exercise program to see if it bears fruits.
Cardio is one of the best programs to include in a pear shaped body weight loss program. It can help you burn calories depending on the intensity level, timeline and individual characteristics like weight and age. Here are some of the best exercises to perform for pear shaped weight loss:
This easy to perform exercise mainly targets your quads and hamstrings. However, it also involves your calves and abs and gives them a thorough workout. Here is the process (4):
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These kicks target your gluteus maximus and gluteus medius. They are very effective in toning your lower body and your butt. These kicks have several variations, but it is better to start with the regular variation in order to master form. Here is how you perform these kicks:
These squat variations are effective in weight loss and toning your lower body. The plyometric move targets your quads, glutes, hips, and hamstrings (4). It also increases your heart rate and helps you torch calories for weight loss. To perform them:
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 is how you perform them (4):
This exercise gets its name from its movement that mimics that of climbing a mountain. Some people may refer to them as running planks because you perform them in a high plank position. Although the move sounds simple, it effectively raises your heart rate and burns calories. Here is the process:
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These jumps are advanced variations of the basic walking lunges. They include a plyometric transition consisting of a jump that helps increase the intensity of the exercise. It targets your lower body and core and effectively improves lower body strength and power. Here is how you perform them (4):
You have to eat for your specific body type to lose pounds. The ideal diet for anyone with a pear body type is a meal rich in fiber, low in organic dairy products, and with moderate amounts of healthy fats.
These foods promote weight loss by increasing satiety and preventing overeating. They also help maintain a healthy gut and boost heart health (3). Some of the best high fiber foods to include in your weight loss diet plan are:
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A weight loss diet for a pear body type includes healthy fats, but in moderation. Some of the best sources of healthy fats include (5):
If you want to lose weight, you need to understand your body because your body type influences this journey. It would help if you combined different exercise programs for pear shaped body weight loss. For example, you can combine cardio, weight lifting, and other physical activities.
Working with a trainer for more guidance on the exercise to include in your weight loss workout plan would be best. As always, be sure to talk to your doctor before starting a weight loss journey or any other fitness program.
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