Apple figure: signs of physique, diet for weight loss, exercises for body shaping, how to dress

“Apple” is a body type in which the outline of a girl’s figure resembles the letter “O”. Advantages of this silhouette:

large and lush breasts, although this parameter is not always observed;
slender legs and thin graceful arms, fatty tissue is not deposited here even with a strong excess of it.

Disadvantages of the apple shape:

absence of a waist or its weak expression;
a belly that constantly protrudes and is difficult to remove;
narrow hips.

If your waist-to-hip ratio is greater than 0.8, you have an apple body shape.

With this type of figure and excess body weight, adipose tissue is deposited in the abdominal area around the abdominal organs, this is the so-called “internal fat”. Its danger is that it is hormonally active, increasing the risks of the following diseases:

type 2 diabetes mellitus;
arterial hypertension, tendency to thrombosis and thromboembolism, arrhythmias, heart attacks and other cardiovascular pathologies;
apnea during night sleep due to the accumulation of fatty tissue in the chin area.

Among the advantages of this type are always beautiful, slender legs and arms.

Possible mistakes when fighting weight:

It is difficult to reduce the volume of the abdomen, but the legs and arms lose weight even more if you follow a diet;
it is impossible to remove the last couple of kilograms from the stomach only by strict adherence to proper nutrition; to obtain the final effect, you will have to add well-chosen strength training;
Hoops and other similar devices for the waist will not give a significant effect.

In order for the weight loss process to proceed beautifully, it is important to combine exercise and proper nutrition. It is recommended to pay special attention to aerobic exercise: treadmill, exercise bike, elliptical, etc. Loads with your own weight on a ball and various devices for balance training are also suitable. Pilates exercises are useful; they will help strengthen the abdominal muscles and tone other groups.

For greater effectiveness of exercises, it is necessary that they are aimed not only at the waist, but also strengthening the oblique and lateral muscles. Suitable for doing at home:

deep squats, including with a fixed stick above or behind the head;
lunges, also possible with a stick or weights in your hands;
“bar” of the classic version;
all kinds of crunching exercises.

It is necessary to start training with a good aerobic warm-up , and then supplement it with exercises to strengthen the rectus, lateral and oblique abdominal muscles in various ways.

Basic recommendations for losing weight:

All gas-forming products should be excluded;
it is necessary to give up fast carbohydrates: baked goods, sweets, etc.;
include more proteins in your diet, they will help build muscle mass;
complex carbohydrates are healthy, but in moderation: black grain bread, vegetables, unsweetened fruits;
It’s better to steam, stew, bake, this way you can get rid of unnecessary fat;
alcohol is a high-calorie product and should be avoided;
kebabs, shawarma and other tasty harmful things are prohibited;
For meat, it is better to give preference to chicken breast and lean fish.

You can create a menu for the week, calculated by calories. Prepare everything and put it in containers, which you leave in the freezer.

The “Flat Belly” diet for an “apple” figure helps you get rid of 7-10 kg in a month, which is 5 or more centimeters in your waist. The main condition is limiting the amount of food consumed. It includes two stages:

the start is scheduled for four days;
4 weeks of nutrition according to a special system.

Basic Rules:

do not salt food;
refuse products that cause gas formation and are harmful;
total calorie content is no more than 1600 kcal, but not less than 1200 kcal;
every four hours you need to eat something, at least a small snack;
Each serving of food should include something that contains unsaturated fatty acids, for example, fish, spinach, avocado, walnuts, pistachios, almonds, etc.;
drink at least 2 liters of clean still water.

The “Quick and Easy” diet helps you lose up to 5-6 kg within the first 14 days. The total duration is at least six weeks. Basic principles:

there is a list of superfoods that need to be included in the diet;
You should eat at least six times a day;
daily caloric intake – about 1400-1600 kcal;
in addition to breakfast, lunch, and dinner, there are three more snacks after each meal;
a portion of food is no larger than the size of your fist;
Once a week you can allow yourself what you want, but within reasonable limits.

The list of superfoods includes the following:

nuts;
green vegetables and fruits;
instant oatmeal;
eggs;
all types of dairy products;
olive oil;
all cereals, including grain bread;
berries;
lean meat;
peanut butter;
legumes;
additional protein from cheeses, protein shakes, soy.

The Italian diet is suitable if you need to lose weight in the stomach of an “apple” figure quickly, but not for long. It is based on the fact that for four days you need to eat only a certain list of foods.

Italian diet plan
breakfast	dinner	afternoon tea	dinner
First day	three asparagus	two handfuls of spinach	two handfuls of broccoli	green vegetables
The second day is protein	three boiled eggs	two chicken breasts	—	handful of boiled beans
Day three – fats	handful of nuts	one avocado	—	piece of mozzarella cheese
Day four – carbohydrate day	handful of berries	one banana	—	tomato and apple in the form of puree or cocktail

Among salon procedures for weight loss, preference should be given to lymphatic drainage massage, as well as cavitation. The first will help remove excess fluid from problem areas, the second will help burn fat in the abdominal area. Course – 12 procedures or more.

Wraps with a warming effect and improved blood circulation will help at home. Contrast showers and baths with various additives are also suitable The first is used in the morning, which will give you energy for the day, and the second option is good in the evening.

The following clothing items should be avoided:

jackets of the “dutik” type;
robes will make the silhouette even more massive;
anything that will weigh down your legs: trousers with pockets, lots of zippers;
tight sweaters;
you cannot purchase clothes with large patterns in the abdominal area;
fabrics should be light, not denim or suit;
It is better to avoid very narrow or very wide belts.

The following elements highlight the advantages of the figure:

roman dress style;
V-neck in T-shirts and sweaters;
pencil skirt, but not above the knee;
The top is not tight-fitting, so as not to emphasize the belly.

The emphasis should be on the legs and chest. To do this, it is better to wear not skirts or dresses, but sweaters with cutouts . Special attention should be paid to accessories. Various beads and chains with pendants are suitable. It is better to avoid jewelry that is too voluminous and heavy.

Read more in our article about the apple figure and how to lose weight with it.

Features of the “apple” figure

This body type is named after the round fruit because women have an "O" shape. Women with this body type most often have slender legs and beautiful, lush breasts. Disadvantages - weakly defined or not visible waist, large belly.

To bring such a figure back to normal and maintain the achieved result, you need to make every effort: constantly diet and exercise regularly, focusing on your abs.

An “apple” figure can be found not only in women, but also in men. To determine that you have an “apple” body type, you need to carry out the following calculation: measure your waist 2 cm above your navel, divide the resulting number by the width of your hips (take the measurement along the widest part). If the final result for women is more than 0.8, and for men - 1, then the figure is shaped like an apple.

Possible mistakes when fighting weight

Each figure has its own characteristics when losing weight. As a rule, the first deposits to go away are not from where you would like to reduce them. The apple shape is characterized by the following:

It is extremely difficult to reduce the volume of the abdomen, but the legs and arms lose weight even more if you follow a diet;
it is impossible to remove the last couple of kilograms from the stomach only by strict adherence to proper nutrition; to obtain the final effect, you will have to add well-chosen strength training;
Hoops and other similar devices for the waist will also not give a significant effect.

Taking into account the above, following only a strict diet will lead to the fact that the “apple” will turn into a “bun” with arms and legs: the stomach will decrease, but the limbs will lose weight even more, thus creating even more noticeable imbalances.

Watch this video about a set of exercises for an apple figure:

Nutrition rules

Women with an apple-shaped figure are strictly prohibited from resorting to various express diets. Nutrition must be correct and balanced. You should not starve yourself and expose your body to stress. Because of this, the fat layer will remain in place, and no strict diet will help remove the belly fat and reduce the waist.

There are several types of diets designed for such people, but all diets have the same rules and recommendations. Following them will help you lose excess weight in problem areas of the body, and do it correctly, without stress for the whole body. Weight loss rules to follow:

Excluding fast carbohydrates from the daily menu. This applies to any baked goods, sugar, sweets and confectionery products. If it is impossible to do without sweets, you can rarely and in limited quantities consume a small amount of chocolate, but only bitter chocolate, without any additives.
The menu should always include foods high in fiber. This substance, contained in vegetables and fruits, saturates well with minimal calorie content, because fills the stomach. Therefore, a person has a prolonged feeling of satiety. Fiber has a positive effect on the digestive system, helping to cleanse the intestines of toxic substances.
Animal fats should either not be in the diet or consumed in limited quantities. This means that you need to exclude fatty meats and dairy products with a high percentage of fat from the menu.
Alcohol is prohibited. Alcoholic drinks negatively affect any body, and in people with an O-shaped figure, regular consumption of alcohol-containing drinks provokes even faster weight gain in the abdominal area.
Ginger tea, green tea are drinks that are recommended to be consumed every day. They have a positive effect on the body, speed up the metabolic process, and this is one of the main factors that contribute to quality weight loss.

The benefits of complex carbohydrates
Despite all the disadvantages of this physique, this figure has one pleasant bonus.
Women will lose weight much faster if they put in the right effort in the form of diet and exercise than those with a pear-shaped figure. At the same time, the process of getting rid of extra pounds will not be accompanied by severe stress for the body, which means that the likelihood that the weight will freeze is minimal if you diet correctly and do not starve.

Physical exercise

In addition to the diet for the Apple type, you should resort to physical exercise. In this case, exercises for the Apple are abs. There is an opinion that it is undesirable to pump up your abs if you have excess belly fat.

Please note: In the case of the Apple body type, training in the form of permanent abs will help, on the contrary, burn fat from the internal organs. Thus, with the help of the presented type of exercise, you can increase blood flow in the abdominal cavity, which will burn subcutaneous fat cells and internal organs, and also significantly improve metabolism.

To perform the press, you should take a comfortable position - lie on the floor, cross your arms with your palms at the back of your head and bend your knees. Do the lifting so that the abdominal muscles tense - it is not necessary to do a full body lift, at least at first. In the future, increase the load by adding squats - this also helps improve blood flow in the abdominal cavity.

Video

Losing weight for girls and women with an Apple figure is a difficult but vital task. Otherwise, you may encounter the development of quite dangerous diseases. One of the consequences of poor nutrition will be a slow metabolism, which will lead to constant weight gain, even if you limit yourself in nutrition. It is important to follow the recommendations of specialists specifically for Apple - this will ensure a slim waist and excellent health.

Possible health problems

Due to the fact that the layer of subcutaneous fat is concentrated in the abdominal area, people are predisposed to certain diseases. People with this figure are more likely to suffer from diabetes, have an increased risk of diseases of the heart muscle and vascular system, and are more likely to have a stroke.

In addition, inflammatory processes and arrhythmia often occur in internal organs, and the presence of a hidden fat layer in the chest area greatly increases the risk of pulmonary hypertension, metabolic syndrome, and sleep apnea.

The predisposition to various diseases in people with this body type is explained by the fact that fat in the abdominal area is deposited on the internal organs, which leads to disruption of their condition and functioning. Therefore, diet and exercise with such a physique is not just a desire to have a beautiful body, but a need to maintain health and prevent the development of many diseases.

How to dress and accessorize correctly

The apple-type body type is not the simplest. Most women don't know how to get rid of a big belly with an Apple body shape, so they often hide their flaws under baggy clothes so as not to bother themselves much with choosing the right outfit. But this is not the best solution, because such a figure has many advantages, and hiding them is unacceptable. Everything is much simpler than it seems, you just need to choose the right clothes, focusing all the attention on the outlines of the body. To do this, you need to illusoryly introduce the presence of a waist into the “apple” silhouette, concentrate your eyes on the vertical lines, and vice versa, not draw attention to the abdominal area.

Also, “apples” should try to avoid wearing clothes such as:

oversized padded jackets;
tight-fitting T-shirts and turtlenecks;
top and bottom in one tone;
blouses and sweaters without a neckline or sleeves;
trousers and jeans with a lot of pockets and fasteners;
shapeless and dimensionless robes and capes.

The color scheme in clothing for “apples” must be selected with special care. All bright and large patterns and textures should be located closer to the top and bottom of the figure, and focusing attention with color on the waist area is unacceptable. A competent color scheme and a successful image can visually hide all the shortcomings of the “apples” and concentrate attention on the advantages. Clothes should be made either from light, loose-fitting fabric, but not one size larger, or from dense, textured materials. Also, the “apples” should pay attention to the belt; it should have an average width.

Video

Based on this, it is worth clarifying which clothes will best emphasize the advantages of this type of figure:

Roman-style dresses that begin to flow freely above the waist;
tops, T-shirts, sweaters with a deep V-neck;
pencil skirts and dresses ending above the knees;
neckline without visible straps.

In clothing, it is worth emphasizing one of the advantages of an “apple” figure, which is slender legs, not a stomach. To achieve this, short skirts and shorts that end above the knees are perfect. At the same time, it is necessary that they are not too narrow in the waist area, since there is no need to draw extra attention to this part of the “apple” body. In addition to clothes, you should also pay attention to accessories. As for jewelry, small chains with pendants and beads in several tiers will look great on a woman with an apple figure. At the same time, you need to remember that the best decoration for a girl with such a figure is her lush, slightly open breasts, so it’s better not to wear large pendants. When choosing a bag for “apples”, it is desirable that it be medium in size and with a small strap. This choice will allow you not to concentrate on the problem area of the waist.

List of recommended and not allowed products

To quickly and effectively lose belly fat, you need to exclude the following foods from your diet:

Fruits high in sugar include grapes, bananas, mangoes, pineapples and peaches. They can be consumed only in limited quantities and rarely, mainly used as an additive to low-fat fermented milk products to compensate for blood glucose levels.
Industrial confectionery and sweets.
Honey and marshmallows.
Potatoes contain a large amount of starch, which contributes to the accumulation of fat.
Pasta made from white flour, rice (only unprocessed). Only whole grain pasta is allowed.
Fermented milk and high-fat dairy products.
Sugar (it is also prohibited to add it to dishes during cooking).
Cream in coffee.
Various types of sweeteners.
Fresh bakery and flour products.
Alcohol, especially beer, liqueurs and sweet wines. It is rarely allowed to drink half a glass of red, dry wine.

The diet includes:

Dairy and fermented milk products with a minimum percentage of fat content.
Lean varieties of meat and fish.
Vegetables and fruits, except those prohibited.
Chicken eggs (but not fried).
Nuts, particularly almonds.
Legumes.
Greenery.
Cereals - preference is given to buckwheat and oatmeal.
Olive oil.
Unsalted and low-fat cheeses.
Berries, preference is given to raspberries.
Seafood.
Whole wheat bread.

As for drinks, it is recommended to give preference to black and green tea; ginger can be added to tea, because it has a pronounced fat burning effect.

Diet principles

The principle of dietary nutrition depends on its type. One of the most effective diets is called “Flat Tummy”. The menu is structured in such a way that it has the greatest impact on the abdominal and waist areas; fat from these areas will disappear faster.

The principle of “Flat Belly” is that calories are limited - 1600 per day. The menu includes foods enriched with monosaturated fatty acids. They have a positive effect on metabolism, give a prolonged feeling of fullness, due to which portions become smaller. Regular consumption of monosaturated acids helps prevent heart and vascular diseases.

The diet lasts 32 days. The first 4 days are the most difficult, because... Salt and foods enriched with complex carbohydrates and causing the accumulation of gases in the intestines are completely excluded from the menu. Number of doses per day - 4, calorie content - 400 kcal. One meal must include a product containing fatty acids. It could be fish, olive oil, spinach, nuts. One serving of food is ½ cup. The amount of water per day is 2 liters. During this period you can lose about 7 kg.

Another diet for an apple-shaped figure is called “Quick and Easy.” In 14 days you can lose about 6 kg. At the end of the diet, you can slightly expand your diet by adding some previously prohibited foods, and always stick to it.

The principle of the “quick and simple” diet is to adhere to the plan and consume 12 foods enriched with vitamins and minerals. The daily amount of calories is from 1400 to 1800. The “Quick and Easy” diet involves 6 meals, due to which a person simply does not have time to feel hungry, which means that the likelihood of a breakdown is practically excluded. It is important to observe meal times without losing your schedule:

breakfast - 8:00;
second breakfast - 11:00;
lunch - 13.00;
snack - 16:00;
dinner - 18:00;
light snack before bed - 20:00.

Need to count calories

The “Fast Italian” diet is suitable for those people who need to get rid of several kilograms in a short period. The weight will come off quickly, but there is a high risk that after completing the diet it will be gained just as quickly.

The basis of the diet is vegetables and greens. The number of calories per day is from 1000 to 1400. The diet is strict. Despite the fact that the diet is balanced, and the foods consumed are enriched with vitamins and minerals, you can stick to such a diet for no longer than 4 days.

“Apples” are strictly forbidden to go on diets such as the “Kremlin” or Atkins. Due to the accumulation of fat on the internal organs of people with an “apple” body type, they will cause fluid retention in the tissues and can impair liver function.

You should not use teas with a laxative effect or do enemas, thus trying to lose weight faster by cleansing the intestines. The water-salt balance in “apple people” is fragile and unstable, and their metabolism is slow, so the laxative and diuretic effect will first give a quick result, and then the lost kilograms will begin to quickly return.

It is strictly forbidden to use “starvation diets”, because in most cases they lead to hormonal imbalance, and the results from such a diet will be short-term.

Menu for the week

Monday:

Breakfast: oatmeal, boiled in water. To make the porridge sweeter, you can add a little honey or sweet berries, 1 boiled egg.
2nd breakfast: almonds, no more than 1 handful.
Lunch: 200 g of turkey fillet, steamed or boiled, garnished with brown rice.
Afternoon snack: a glass of natural yogurt without any additives.
Dinner: 200 g of low-fat fish baked in foil, garnished with raw green vegetables.
Before bed: a glass of kefir with a minimum fat content. You can add a little cinnamon to kefir, which has a pronounced fat-burning effect.

Tuesday:

Breakfast: steamed omelette (only whites are used for cooking), a slice of whole grain bread (you can spread a thin layer of low-fat peanut butter on it).
Lunch: green apple or small grapefruit.
Lunch: 200 g chicken fillet, stewed with vegetables. A small amount of olive oil is used for stewing.
Afternoon snack: boiled chicken egg, small slice (no more than 30 g) of low-fat and unsalted cheese.
Dinner: 200 g of boiled chicken fillet, asparagus as a side dish.
Before bed: a glass of low-fat yogurt.

Wednesday:

Breakfast: fresh fruit salad; for dressing, you can use low-fat yogurt without any additives.
Second breakfast - a cocktail: mix an egg, low-fat milk, a handful of any berries or chopped fruit, and cottage cheese in a blender. The cocktail is enriched with a large amount of protein, so it saturates for a long time and gives a boost of vivacity and energy.
Lunch: lean paella, which is prepared from vegetable broth, brown rice and any seafood of your choice.
Afternoon snack: a handful of nuts (walnuts, almonds, hazelnuts - your choice).
Dinner: fresh vegetable salad, to which you can add some tuna. You can take canned tuna, but only if the fish is cooked in its own juice.
Before going to bed: a glass of low-fat yogurt with cinnamon added.

Thursday:

Breakfast: 200 g low-fat cottage cheese. You can add 1 tbsp to it. honey or a handful of any fruits, berries or dried fruits.
Second breakfast: 2 small slices of whole grain bread with thin pieces of low-fat and unsalted cheese.
Lunch: spinach and chicken casserole.
Afternoon snack: a glass of low-fat yogurt.
Dinner: 200 g of lean fish of lean varieties, with a vegetable salad as a side dish.
At night: boiled egg.

Friday:

Breakfast: fried eggs (no more than 2 eggs) and ½ medium grapefruit.
Lunch: 1 banana.
Lunch: 200 g chicken fillet (boiled), garnish with red beans.
Afternoon snack: a glass of low-fat yogurt.
Dinner: 300 g boiled shrimp.
Before bed: 200 g of low-fat kefir with the addition of cinnamon.

Saturday:

Breakfast: oatmeal, boiled in water. A handful of any nuts is added to the porridge; if it does not taste at all sweet, you can add a spoonful of honey.
Second breakfast: 2 boiled eggs.
Lunch: turkey fillet baked in foil, garnished with cereals (wheat, rice, buckwheat boiled in water).
Afternoon snack: a glass of low-fat yogurt.
Dinner: any seafood of your choice, stewed with vegetables.
At night: 100 g low-fat cottage cheese.

Sunday:

Breakfast: fresh fruit salad, low-fat yogurt for dressing.
2 breakfast: nuts to your taste, but no more than 1 handful or 30 g.
Lunch: steamed chicken sirloin cutlets.
Afternoon snack: 2 small slices of whole grain bread with thinly sliced low-fat and unsalted cheese.
Dinner: 200 g of boiled or steamed lean fish, garnish with vegetables, but only green.
Before bed: low-fat kefir with cinnamon.

The menu of the 4-day Italian diet , which will help you get rid of several kilograms, does not include snacks. Day 1 (green vegetable):

Breakfast: asparagus - 3 pcs.
Lunch: spinach - 2 handfuls.
Afternoon snack: broccoli - 2 handfuls.
Dinner: a circle of zucchini the size of a fist, 0.5 liters of any green vegetables, which are ground in a mixer.

Day 2 (protein):

Breakfast: 3 hard-boiled chicken eggs.
Lunch: chicken breast - 2 pieces, boiled or baked.
Dinner: a handful of beans, a small piece (no more than 200 g) of boiled or baked lean fish.

Day 3 (fat):

Breakfast: cashews (1 handful), 1 tsp. oil (coconut, olive or vegetable).
Lunch: 1 small avocado.
Dinner: a piece of mozzarella (volume - like a fist).
At night: a few tablespoons of oil (olive or vegetable).

Day 4 (carbohydrate):

Breakfast: blueberries (1 handful).
Lunch: ½ banana.
Dinner: ½ cup of apple and tomato puree (mix the apple and tomato in a blender until you obtain a puree-like consistency).

You can create your own diet menu using the following diagram:

Breakfast consists of protein, complex carbohydrates and vegetables.
First snack: plant-based protein, fats and fruits.
Lunch: complex carbohydrates with protein and vegetables.
Second snack: fats of vegetable or dairy origin with protein and vegetables.
Dinner: Vegetables with protein and healthy fats.

Do not forget about the need to regularly drink water between meals. The main thing is not to wash down food with water or other drinks immediately after eating it.

Additional Tips

The effectiveness of losing weight can be improved by additional exercise. The most suitable option is 3 strength training sessions for all muscle groups per week and 1 abdominal workout. If you need to lose weight at an accelerated pace, you can add morning jogging for 30 minutes.

The most effective exercises to help people with an apple-shaped figure lose weight:

squats;
deadlift with knees bent;
bench presses in the “lying” position;
deadlift.

Simple weight loss exercises help you lose weight

If your diet is low in calories, intense exercise is not recommended; you should limit yourself to light exercise, fitness, yoga and Pilates. An excellent option is step dance, which helps not only burn calories, but also tighten all muscles, including. and belly.

Choosing a weight loss program is an unplowed field

What is meant by the word diet? This is a set of measures, such as the time and number of meals per day, portion filling, aimed at:

change in body weight;
relieving exacerbations of chronic diseases and improving their condition;
rapid return to a healthy state after surgical or long-term treatment.

People with chronic diseases use the diet constantly. Healthy women during pregnancy and lactation also carefully monitor their diet. And if such complexes require the work of a specialist, then a diet for weight loss (given general relative health) can be selected without it.

Reviews

Marina, 34 years old, Pskov: “I have an apple-like figure. But I found a way to quickly normalize my stomach and reduce my waist. On the advice of a nutritionist, I chose the “Quick and Easy” diet. In 1 week I lost 4 kg, for me this is an excellent result. I also exercise, and my stomach is becoming flatter every day.”

Olga, 27 years old, Moscow: “If “apple people” need to lose weight quickly, it’s enough to go on the Italian diet for 4 days. With her help, I prepared for the wedding. It was extremely difficult, I wanted to eat constantly. I endured the protein and vegetable day quite calmly, but the day on fat seemed like an eternity. However, the result is simply excellent. Now, to prevent the weight from returning, I eat right and exercise daily.”

Elena, 39 years old, Kerch: “The “Flat Belly” diet has become for me over time not just a diet, but a way of life. After following this diet for 1 month, I lost a lot of weight. Then I modified my diet a little and added a few foods. Now I eat like this all the time, play sports, do body wraps at least once a week, and my weight is kept stable, my stomach is flat, my waist is thin. If you are not lazy, even such a figure can be made perfect.”