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 depending upon 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.
So, how do you shape up? Figure out if you’re a classic ‘Hourglass’ or the much sought-after ‘Chilli Pepper’ with our guide to body shapes, the health consequences and the best exercises to hone your figure.
Apple
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 raises your chances of developing diabetes by interfering with the insulin production and glucose metabolism.
Last year, the government launched Australia Measures Up, a national campaign that encourages adults to measure their waist as a simple check of the risk of developing ill health.
Minister for Health and Ageing Nicola Roxon said, “For most Australians a waist measurement of over 94cm for men and 80cm for women means an increased risk of developing a chronic disease. If your waist measurement is over 102cm for men and 88cm for women, your risk greatly increases.”
The Biggest Loser Club dietitian Clare Collins agrees adding, “Shrinking your waist size has really big health benefits, especially for your heart, even if you don’t see much of a reduction on the scales.”
Apple action
If you're an 'Apple', visit your GP 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. Also try to focus on small ways to boost your energy expenditure, like taking the stairs whenever possible and walking short distances instead of driving the car.
Pear
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; an effective storage substance. This acts as a fat magnet, drawing any excess to the storage areas around the hips and contributing to the much-dreaded cellulite.
Carrying too much fat in the hips and bottom area can stress and compress veins, causing varicose veins. Plus, bottom-heavy pear shapes 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 indulge in bone-strengthening foods that include calcium, such as low-fat dairy produce, salmon 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) pretty much straight up and down without many curves, you might be a ‘Chilli Pepper’.
This body shape can also be referred to as ‘Banana’ or ‘Celery’ – basically anything straight and rectangular. You can be this shape when both at a healthy weight and overweight; most slender Chilli Peppers wishing 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 screen legends such as Sophia Loren and Scarlett Johansson, the hourglass figure is often a much sought-after physique. A new UK study from Kellogg's Special K found that women prefer shapelier figures and natural curves to size six thinness; 65% of women would love to have an hourglass shape.
Long admired by men, ‘Hourglass’ women are thought to have higher hormone levels and therefore be more fertile. Recent research also 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. Opt for brisk walking, running, swimming or cycling for cardio workouts and lighter weights with lots of reps when strength training in order to tone and define muscles.
Not all of us fit fairly and squarely into a body shape 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.