The “apple” figure of a woman is considered unprofitable for herself. The fact is that with this type of physique, the waist is practically not expressed. The problem is exacerbated when there is excess weight. You can lose weight with such a physique, but some nuances must be taken into account. The publication will reveal some secrets and tell you how the owners of the figure "apple" lose weight without harm to health and appearance.
The main characteristics of the figure
You can talk about the presence of an "apple" physique if the following criteria are confirmed:
- The legs are quite thin and the pelvis is narrow. Here primarily refers to the distance between the pelvic bones. As for muscle mass, in this regard, the hips are also not too bulky.
- The most important characteristic is a big belly. If there is excess weight, then on the abdominal press you can not see the relief of the muscles, even with proper and constant training.
- Due to the structural features of the body, fat deposits primarily appear in the abdomen and back. In this case, the arms and legs remain relatively thin.
- Chest can be any: large and small. These are individual features. But as a rule, it is the chest that is the strength of the "apple", so it must be emphasized in every way.
What a woman with an apple looks like, the photo above shows very well. But in men you can find a similar type of physique. The waist is almost invisible even with high physical activity and proper nutrition. Moreover, the "apple" belly begins to form already in adolescence. It is worthwhile to understand that such a figure is genetically determined, and for the most part nothing can be done about it. But correction is still possible if you put a lot of effort.
Weight Loss Features
What should people do with an apple? How to lose weight while not exhausting oneself with excessive physical exertion and complex diets? First of all, when planning a weight loss program, the following nuances should be taken into account.
- The most problematic place in a person with this type of physique is the stomach. And it is from this area that fat deposits will leave the last. This is especially true for women whose body is genetically programmed to have some “reserve” in case of pregnancy. The tendency of the body to accumulate fats can be explained at times when food was in short supply. And since the evolutionary program has been changing for a very long time, the bodies have not yet had time to get used to the fact that food is stored in the refrigerator, and not on the stomach and hips.
- For people with this type of figure, there are no secret diets that are based on eating one product. This is just a commercial myth.
- It is very difficult to get rid of the remains of fatty deposits in the abdomen. The process will be quite lengthy, so you have to have a lot of patience, especially for owners of the apple shape. How to lose weight in the stomach quickly and effectively? To complete this task, you will need a cyclic diet, which is based on low carbohydrate intake, and serious strength training. The program should include cardio, they are also important for weight loss. Skipping scheduled classes is not worth it, otherwise the metabolic processes will not accelerate. And this means that losing weight will not be effective.
Features of the diet of people with an apple
Women and men with this type of physique need to build food on a restrictive basis. This does not mean that you have to completely refuse food and constantly be hungry. It is necessary to create a deficit of about 500 kilocalories. The calculations will be individual, because each person’s metabolism adapts to his nutritional characteristics.
It is necessary to fix the daily intake of calories for one to two weeks. After that, you can calculate how much on average calories are consumed per day. 500 units must be subtracted from this value. The resulting figures should be followed when organizing your diet. This is the main point that must be observed by owners of the type of figure "apple". Losing weight in this case is not difficult.
It is recommended to create a deficit due to the restriction (and ideally, exceptions from the diet) of processed foods, all kinds of sweets, sugar in dishes and drinks, margarine and other products with “empty calories”. You should think of food as a source of vitamins and minerals. Therefore, do not abuse food that does not contain anything useful.
In the diet of people with the type of figure "apple" protein is an extremely important component. His recommended daily intake is 1-1.5 grams. Lower values are suitable for those who do not exercise, receive only aerobic exercise or do home gymnastics without weights. A higher daily norm is allowed for those who constantly and intensively train. Holders of the apple shape will lose weight faster if low-fat dairy products, chicken breast, meat, fish and eggs become the source of protein food. They can be baked in the oven, steamed and grilled. Do not fry, add breading and sauces. If you have to take non-homemade food, then meat dishes should be with a minimum of frying, dressing and sprinkling. It is also worth remembering that you can not gain the norm of protein with soy, legumes and other plant sources. These products can only supplement the diet.
As for cereals, it is first recommended to eat oatmeal, buckwheat, brown rice and beans. If there is no predisposition to diabetes, it is allowed to periodically consume wheat, white rice, spelled and corn. Many are interested in whether it is possible to eat pasta and lose weight at the same time. On the figure "apple", as reviews show, this will be reflected in a negative way. This product is acceptable in the diet, but only in small quantities.
It is necessary to eat a variety of vegetables - at least half a kilogram per day. This is required for normal digestion, which, in turn, is the key to a rapid decrease in abdominal volume. As a snack, you can eat a couple of any fruits.
It is also important to note that dietary fats cannot be excluded from the diet. They are recommended to be consumed daily in a proportion of 1 gram (or slightly less) per kilogram of current weight. Approximately 80% of dietary fat should come from fish, cold pressed vegetable oils, and nuts. And only 20% falls on meat and creamy meat.
If a girl has an apple shape - how to lose weight in this case? Strictly adhere to the above rules. Otherwise, weight loss, especially in the abdomen, will be ineffective.
Sample diet scheme
The daily diet for the owners of the figure "apple" may look as follows.
- Breakfast. Permitted cereal, a source of protein and fat.
- Lunch. Vegetables and a source of protein.
- Dinner. Permitted cereal, a source of fat and protein.
- An afternoon snack. Any fruit and nuts.
- Dinner. A source of protein, vegetables and a serving of fat.
Adhering to this scheme, it is necessary to remember that the diet should be varied. Therefore, in the daily menu you need to change the appearance of the product. Serving size should be optimal. The daily number of calories should not exceed the recommended norm, as mentioned above.
What else needs to be done to the owner of the type of figure "apple"? Lose weight as quickly as possible if you drink enough fluid. On the day you need to drink no more than two servings of coffee or tea and at least 30 milliliters of pure water per kilogram of weight. In addition, store seasonings with glutamate should be excluded and try not to consume large amounts of salt. If you feel an irresistible craving for sweets, then once a week you can replace the fruit with marmalade, marshmallows or marshmallows. If at the end of the day you feel hunger, then after the last meal you are allowed to eat a portion of bran.
Approximately such a diet scheme will help owners of the figure "apple" lose weight as soon as possible, while not causing harm to health.
Features of training and exercises
People with an apple shape are shown exercises that improve tissue sensitivity to insulin, but do not provoke cortisol production. These include Intensive High Interval Training (ITVI) and heavy weight training, which are performed with frequent but short breaks.
It is important to note that exercise that seeks to increase stamina is prohibited. For example, this is continuous training on a treadmill or exercise bike for an hour. Such physical activity will provoke increased production of cortisol, the stress hormone. But he, on the contrary, increases the accumulation of fat in the waist in the "apples".
Is it possible for owners of the figure "apple" to lose weight in the stomach? In the reviews, both women and men note that it is quite problematic to do this for a novice without any help. For the most part, the reason lies not in the “persistence” of body fat, but in the incorrect execution of movements. To bring the waist in order, it is necessary to stabilize the center of gravity. This means that you need to strengthen not only the rectus, but also the transverse abdominal muscle. Balanced work on the whole body will also help shape change.
Of course, you can perform any exercise. But it is important to understand that not all of them will lead to the expected result. The following special exercises will help to work out the abdomen:
- Socks push-ups from the floor.
- Racks and straps with emphasis on forearms and socks.
- Pullups on a fairly low bar. The back should be parallel to the floor.
- Squats in scissors. In another way they are also called lunges.
- Squats with a light stick over your head. Seda should be performed deep enough, bending at the same time not only the knees, but also the hip joints.
- Twisting with retraction of the anterior abdominal wall. Such elements are often practiced in Pilates.
Class duration
How much do apple owners need to do? Losing weight, as reviews show, will work out if you do the exercises daily. Experts recommend the following training frequency.
- At least 3 times a week will have to do strength training with resistance at least an hour a day. Immediately after them, it is recommended to switch to cardio loads.
- With the same frequency should do aerobics (three times a week), and ideally - every day. It can be replaced by walking.
- Squat daily for half an hour. This is best done in the morning. Squats can be replaced with Pilates or bodyflex. With these types of exercises, the load on the body goes statically, thereby enhancing the effect in the center of the body, which is necessary with this type of physique.
So the owner of the figure "apple" (in the photo below - a girl with such shapes) can also look beautiful. You just need to eat right and work hard.
Training program
For owners of the figure "apple" it may look as follows.
- Pilates program for weight loss or for the abdomen for several months. Usually there are strips and twists. Pilates instructors also explain well how to retract the abdomen to activate the transverse muscle.
- After this, you can spend several months on the program “6 cubes in 6 weeks” or similar. During this period, it is necessary to learn how to work with lightweight dumbbells and perform exercises for the center of the body. In addition, such programs give an excellent aerobic load.
- Then for several months you can perform trims and twisting. But they need to be alternated in an interval mode with power movements and aerobic exercises.
Will beauty procedures help holders of the apple shape?
How to lose weight without sports? Is this possible? Unfortunately, this is only a dream. Beauty procedures will only help to slightly change the shape of the body. But for someone, this will be the result. From salon services, it is worth paying attention to cavitation and lymphatic drainage massage. The first procedure improves fat burning in problem areas, and the second - removes excess fluid, which leads to a decrease in volume. It should be noted that the effect will appear if you take a course of 12 sessions and eat right in parallel.
At home, you can take baths with sea salt in the evening, and a contrast shower in the morning. Such procedures will help get rid of stress and improve microcirculation, which contributes to weight loss.
The opinion of "apples" about losing weight
Reviews of people with such a physique contain information that in no case should you resort to starvation. Otherwise, losing weight will not be effective, on the contrary, you can even gain extra pounds. The same applies to cleansing with enemas, taking diuretics and laxatives.
The choice of diets also needs to be approached wisely. Immediately you need to sweep away the high-protein diet option. Practice shows that it leads to fluid retention, disrupts metabolic processes and causes swelling. As a result, the weight will be stably maintained at one mark.
To lose weight, you have to be patient and combine proper nutrition with regular physical activity. Only in this way can the body be put in order.
Look beautiful without a diet, or How to dress?
The apple shape has its drawbacks. They are easy to hide under clothes, but you need to choose things wisely so as not to resemble a shapeless bag. Apples need to avoid the following things in their wardrobe:
- Strong-fitting turtleneck and t-shirts.
- Dimensionless wraps and hoodies.
- Volume puffed jackets.
- Blouse and jacket without sleeves and neckline.
- Jeans and trousers with lots of zippers and pockets.
- Top and bottom in one tone.
You can find examples of how to dress people with the type of figure "apple" in the photo below.
That is, the advantages of physique are emphasized by the following things:
- Roman-style dresses that rise above the waist begin to diverge freely.
- Sweatshirts, T-shirts, tops with a triangular low cut.
- Strapless neckline.
- Pencil dresses and skirts that end above the knees.
Thus, with the figure "apple" you can look very beautiful. But to really be proud of your body, you have to take the habit of eating right and playing sports.