4 Proven Ways to Reverse an Apple Body Shape

Woman holding an apple showing an apple body shape

Are you unhappy with the shape of your body? Perhaps you work out on a regular basis but still seem to be stuck with the same body shape? All body shapes are attractive, but if you are looking for a way to transform your current look, there are several proven methods to choose from.

Your search for how to reverse an apple body shape is over. All you need to do is keep reading to find out which of the proven methods below will work best for your situation.

What is an Apple Body Shape?

While everyone knows what an apple bottom is, understanding what an apple body looks like can be more complex. An apple body shape is exactly as it sounds, a body shaped like an apple. Typically, the legs and lower body are trim while the upper body is thicker or broader. A certain type of roundness prevents waist definition between the legs and the trunk.

In some cases, the upper body broadness is all bone structure as opposed to fat or muscle. Most people who have an apple body shape will have uniform measurements where their shoulders, waist, and hips are close or even the same all around. Alternatively, apple body shapes can also have shoulders and hips that are narrow with a belly and a bit larger waist area.

What Causes an Apple Body Shape?

The main cause of apple shape development is the accumulation of fat around the abdomen. When the fat starts to settle in the hip area and below the hip area, it can either trigger a pear shape or an apple shape. Lifestyle, genetics, poor posture, and diet all contribute to the development of an apple-shaped body.

There is more to having an apple-shaped body than simply aesthetics. It can also increase your health risks. People who have an apple shape have a higher instance of bad cholesterol, high levels of fatty acids, and higher levels of glucose in the blood. In many cases, apple shaped bodies also signal an increased risk of type 2 diabetes and heart disease.

Also read: Thin vs Lean: What’s the Difference?

Is it Possible to Change Your Body Shape?

While it is not possible to change the size of your frame or your bone structure, it is possible to change your body shape. Also, the way your body stores fat or where it develops muscles can’t be changed.

However, there are ways you can alter your workouts and your diet to change how your body looks. So, if you are looking for how to reverse an apple body shape, you are in luck.

How To Reverse an Apple Body Shape – 4 Proven Steps

healthy foods spread out on table top to help reverse an apple body shape

Focus On Your Diet

The majority of people who have an apple body shape also have a slow metabolism. This is what makes it hard to lose weight even when you cut calories and carbs. The weight gained tends to settle around the stomach, which further encourages the development of an apple body.

Focus on adding mineral and vitamin-rich foods to your diet while reducing the overall amount of carbohydrates you consume. Yogurt, lean meat and fish, and high concentrations of rich green raw vegetables will help burn middle body fat. Sour juices or juices with no added sugar are also helpful for those looking to reverse their apple body shape.

Increase Your Protein Intake

Building muscles will help you tone and define your muscles. By adding more protein and reducing the amount of fat you consume, you will give your body the tools it needs to alter your shape.

High levels of protein not only help burn belly fat specifically but also help with lean bulking in all areas of the body. Pair your increased protein consumption with a targeted workout plan that helps support abdominal muscle definition. in doing this making use of protein supplements and meal replacement shakes to help you meet your daily protein requirements can be quite helpful.

woman meditating in front of a lake to help reduce stress to help reverse and apple body shape.

Lower Your Stress Levels

Stress is one of the main reasons people gain weight, specifically around their stomach. Stress can also increase your blood pressure and put you at a higher risk for purely preventable diseases. In order to reverse an apple shape, it is important that you manage your stress levels to reduce the amount of cortisol in your body.

Studies have proven that high cortisol levels are directly related to stress and abdominal fat. Find ways to avoid stress or reduce your existing stress levels to reduce the amount of fat around your organs and stomach. This will help you burn fat from around your stomach and eliminate your apple shape.

Women doing ab exercises

Create A Targeted Workout

No matter what you change in your life, there is no way to change an apple body shape without getting active. That being said, simply hitting the gym won’t be enough to change your shape. It is essential to choose the right workouts to target the areas that contribute to abdominal fat and hip fat.

Make sure that your routine has a lot of side bending, rotating, and twisting actions. This will help to burn fat from those stubborn areas while also building and defining muscle in those same areas. By working on cutting your abdominals, you can change your body from an apple shape into one that is more aesthetically pleasing.

Weightlifting will also help tone your arms and shoulders to help create a more pleasing shoulder to hip ratio. Stretching routines such as yoga are also an effective way to shape the body naturally. This will help you activate the muscles you want to get defined while burning stubborn fat from around the trunk of your body. Besides this, looking into making use if the right diet and creatine which can help tone your body (effectively building muscle and burning fat) can be helpful.

Final Thoughts

It is normal to want to look your best, and while all shapes have their allure, it is normal to want to transform into one that is more aesthetically pleasing. An apple shape can be difficult to break away from. However, with the right diet plan and plenty of targeted exercises, reversing it is within reach. Although you can always opt for cosmetic surgery, changing your shape through proper diet and exercise will have more natural and longer-lasting effects.

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