Body shape is key indicator for heart health | OnPoint Nutrition

Written by Abby Aikens | Apr 7, 2023 4:00:00 PM

Hey there: are you an apple or a pear?
No, no, I'm not talking about your favorite fruit - I'm talking about your body type!

Now, before you start peeling off in embarrassment, let me tell you that there's no right or wrong answer here.

In fact, both apple and pear shapes can be perfectly normal and healthy. But did you know that each shape comes with its own set of unique health risks?

With over 3,000 clients of various body types, we have gained a wealth of experience in tailoring nutrition plans to suit individual needs. Our unique insight into the diverse needs of our clients has been integral to their success on their health journey.

By learning about your body type and utilizing this knowledge to customize your nutrition plan, you can achieve optimal results and reach your health goals.

Let us help you achieve your best through self-awareness and motivation to be your happiest and healthiest self.

So let's take a look at what this fruit talk is all about.

How Do I Know if I am an Apple or a Pear?

Want to know how to determine if you are an apple or pear body type?

While you may already have an idea of where your body likes to stash the extra pounds, measuring your waist circumference and waist-to-hip ratio can give you a more precise picture.
And trust me, it's not just about looking good in your favorite jeans!

If you're an apple shape, you may be at a higher risk for heart disease because excess fat likes to cozy up around your internal organs.

On the other hand, if you're a pear shape, you might store excess fat on your hips, legs, and butt.

It may make finding the perfect pair of jeans difficult, but don't worry, that's not all bad news!
In fact, studies have shown that pear-shaped individuals may be at a lower risk for heart disease than their apple-shaped counterparts.

Knowing your body type can provide meaningful insights into your overall health, particularly your risk for heart disease.

After all, heart disease is the number one cause of death in the US.

So, let's get serious, figure out your body type, and take charge of our health!

How to Measure Your Waist Circumference

Measuring your waist circumference is simple:

Grab a tape measure and wrap it around your waist, one inch above your belly button (don’t suck in).
Wrap the measuring tape around your waist, creating a straight line around your entire mid-section.
The number you get is your waist circumference. If your waist circumference measures more than 35 inches for women and 40 inches for men, you may have an increased risk for heart disease.
Next, measure your hips around the widest part.
Divide your waist circumference by your hip circumference - this is your waist-to-hip ratio.
A ratio of 0.85 or higher for women and 0.9 or higher for men indicates an apple-shaped body, which means you may have a higher risk for heart disease.

But fear not, my friends! With a little exercise and a healthy diet, you can lower your risk for heart disease and keep your body healthy and happy.

I’m an apple, now what?

Having an apple shape (also called central obesity) is very common.

So, are we all doomed?

THANKFULLY, NO! Losing belly fat can greatly decrease risk and improve long-term heart health. Small changes make a big impact!

Embarking on a weight loss journey can be a daunting task, but with the right tools and strategies, achieving your goals is well within reach.

One of the most effective ways to lose weight, especially belly fat, is by adopting a healthy and balanced diet.

In this section, we will explore the key dietary and exercise strategies for reducing belly fat and promoting optimal health.

Here are the quick tips:

Reduce Sugar Intake

Avoid/ cut back on refined carbohydrates (ex: white breads/ pastas, muffins, bagels, cereals) and sweets. These foods cause blood sugar spikes, which promotes fat-storage around the mid-section.

Increase Fiber

Diets high in fiber can aid in losing weight (specifically belly fat) and are associated with reduced risk of heart disease. Examples of high fiber foods include: brown rice, whole grain breads, quinoa, most veggies and fruits.

Eat Protein

Evidence suggests that protein is particularly effective in reducing belly fat. However, not all protein is created equal. Sources of high-quality protein include: lean meats, eggs, fish and other seafood, nuts and beans.

Chose healthy fats

Anyone looking to lose weight should watch their fat intake, but avoiding fat entirely is not a good idea. The fat in your diet should comes from healthy sources, such as avocados, nuts and healthy oils (flax seed and olive oil).

Exercise

Regular exercise is one of the best things you can do to live a healthy life and avoid disease. Increasing aerobic exercise (such as walking, running, swimming, etc.) has been shown to substantially reduce belly fat.

By reducing sugar intake, increasing fiber, incorporating high-quality protein, and choosing healthy fats, you can make significant progress towards your weight loss goals.

And when paired with regular exercise, the results can be truly transformative.

How Can a Nutrition Coach Help Me Improve My Health

Are you concerned about reducing the risks of heart disease and chronic illness?
Do you want to make positive changes to your diet and lifestyle but don't know where to start?

A nutrition coach can provide the expert guidance and support you need to achieve your health goals and reduce your risk of heart disease and symptoms of chronic illness.

Studies show that a healthy diet and lifestyle can significantly reduce the risk and effects of chronic illnesses such as heart disease, diabetes, and cancer.

But with so much conflicting nutrition advice out there, it can be difficult to know where to begin. A nutrition coach can help you cut through the confusion and develop a personalized plan that works for you.

Through one-on-one consultations, a nutrition coach can assess your unique needs and goals and develop a plan tailored specifically to you. They can provide guidance on making healthy food choices, offer meal planning support, and help you stay accountable to your goals.

With their help, you can make positive changes to your diet and lifestyle that will improve your overall health and reduce your risk of chronic illness.But the benefits of working with a nutrition coach go far beyond just reducing your risk of disease.

By taking charge of your health and making positive changes to your lifestyle, you can increase your energy levels, boost your mood, and improve your overall quality of life. And with the guidance and support of a nutrition coach, you can achieve these goals and more.

So don't let confusion and overwhelming information hold you back from achieving your health goals.

Breaking it All Down and Taking the Next Step

Having an apple body shape (excess belly fat) can greatly increase your chances of developing heart disease. Heart disease is a serious health problem that can drastically reduce a person’s life expectancy.

The good news is reducing belly fat through exercise and specific diet changes can mitigate this risk.

Making these changes may not only help you fit into that old pair of jeans; they may save your life!

With a staggering 3,000 clients of various body types, we have witnessed the transformative impact of exercise and targeted dietary modifications in reducing belly fat and lowering the risk of heart disease.

As a leading cause of mortality worldwide, heart disease is a serious health problem that cannot be overlooked. But by taking proactive steps to improve your health, you can increase your life expectancy and achieve optimal well-being.

The journey to better health starts with understanding the unique needs of your body and committing to making sustainable lifestyle changes.

By partnering with a trusted expert to develop a personalized nutrition and exercise plan, you can take control of your health and achieve the results you desire.

Remember, the benefits of reducing belly fat extend far beyond fitting into old clothes. With the increased risk of heart disease - It can be a matter of life or death.

So why wait?
Start your journey to better health today and discover the transformative power of tailored nutrition and exercise.

Keeping up with your health goals in a sustainable way shouldn't feel restrictive. To learn more, download our No Diet Nutrition Guide

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