Where you store excess fat doesn’t just affect your body shape – it can also make a big difference to your health. The way fat metabolises varies according to where it is in the body; for example, fat stored around your waist poses a bigger health risk than fat stored below the waist on the hips and buttocks.
Use this guide to determine your shape and its health consequences, as well as the best exercises for your figure.
Apple shaped
If you store excess kilos around the middle area, you're apple shaped.
Also known as central obesity, excess body fat tends to be wrapped around your organs. Scientists say that this type of fat triggers inflammation of body tissues increasing heart disease risk. It also increases your chances of developing diabetes by interfering with the insulin production and glucose metabolism.
Dietitian Clare Collins says, “Reducing your waist size has really big health benefits, especially for your heart, even if you don’t see much of a weight-loss on the scales.”
Apple action
If you're an 'Apple', visit your doctor to have your blood sugars and blood fats tested.
And be sensible. Eat fewer calories and do regular cardio and weight training sessions as recommended by The Biggest Loser Club Asia. Also try to focus on small ways to burn energy, like using the stairs whenever possible and walking short distances instead of driving the car.
Pear shaped
If you store fat below your waist, such as around your hips, bottom and thighs, you might be pear shaped.
Measure your hip-to-waist ratio by dividing your waist measurement by your hip measurement. If the ratio is 0.8 or below then you're pear shaped.
The predominant type of fat stored by 'Pears' is subcutaneous i.e. just below the skin, and is an effective storage substance. This acts as a fat magnet, drawing any excess energy to the storage areas around the hips and contributing to cellulite.
Carrying too much fat in the hips and bottom area can stress and compress veins, causing varicose veins. Plus, pear shaped people might be more susceptible to conditions such as osteoporosis due to the hormones produced by subcutaneous fat.
Pear care
Osteoporosis is a weakness of the bones, so eat bone-strengthening foods that include calcium, such as low-fat dairy products and tofu. If you’re concerned you’re at risk of osteoporosis, have a bone density check.
Also take special care to use your online diary to monitor your food, calories and physical activity levels to help keep your weight in the right range.
Chilli Pepper
If you are (or used to be) straight up and down without many curves, you might be a ‘Chilli Pepper’.
You can be this shape when both at a healthy weight and overweight; most slender Chilli Peppers wish they had a curve or two.
Although carrying too much weight as a Chilli Pepper will make you bigger all over, it will especially concentrate around the middle. This will increase your risk of heart disease and diabetes, as with Apples.
Chilli training
Getting into shape can bring back your former lean physique. Swimming is a great all-over cardio workout that tones muscles and burns off excess calories. Also try to do a few weights sessions a week in order to improve muscle definition.
Hourglass
The hourglass figure has shoulders and hips of a similar width, with a smaller waist.
The shape of movie stars such as Sophia Loren and Scarlett Johansson, the hourglass figure is often a much sought-after physique. A study from Kellogg's Special K in the United Kingdom found that women prefer natural curves over thinness; 65 percent of women would love to have an hourglass shape.
Recent research claims that fat around curvy hips and thighs holds more omega-3 fatty acids, believed to boost brain power, regulate blood pressure and help prevent cancer and heart attacks.
Few people want to shed their iconic hourglass figure; however some do want to downsize it. People of this shape often find they put on weight quite easily, leading to years of weight battles.
Hourglass workout
Cardio exercise and weight training are both important for Hourglass women. For cardio workouts try runs, swims, cycles, or brisk walks. Also try lighter weights with lots of reps when strength training in order to tone and define muscles.
Not all of us fit neatly into a body shape category but, whatever your figure, be sure to eat healthily and work out regularly. Plus, keep on track of your eating and exercise by using your online diary every day.