Not all body types are created equal, and dieting needs can often vary depending on individual body shape. In general, there are two body shapes–apples and pears. Apples tend to store more fat around the midsection, providing them with a thicker appearance. Pears, on the other hand, tend to store their weight on the hips and thighs, increasing the overall width of the lower body while leaving the waist relatively untouched. As a pear, you will want to focus on a higher-carb, lower-fat diet.

Pear Diet

Consume a diet focused on the consumption of healthy carbs and a moderate amount of protein while minimizing your consumption of dietary fat if you have a traditional “pear” shape, according to information from Dr. Marie Savard, author of “Apples & Pears: The Body Shape Solution for Weight Loss and Wellness.” The general break point to determine whether you have a pear-shaped body is hip-to-waist ratio. If your hip to waist ratio is 0.80 or below, you have a pear-shaped body and you should adhere to these dietary standards.

Consume around 50 percent carbohydrates, 30 percent protein, and 20 percent dietary fat per day if you have a pear-shaped body. Regarding carbohydrates, focus your consumption on healthy carbs like fruits, vegetables, and whole grains while avoiding unhealthy and overly processed carbs like sugars, white flour, processed foods, and alcohols. Regarding protein, the best protein sources are lean sources of meat and dairy, so aim to eat plenty of chicken, turkey, low-fat meat, seafood, and low-fat dairy with each meal to fulfill your protein requirements without adding additional fat to your diet. Regarding fat intake, focus on the consumption of healthy natural fats like avocados, coconuts, olive oils, nuts, and seeds while avoiding saturated fats from animal meat and trans fats from fried foods and other sources. Check the nutritional information on each product to determine both how much and what type of fat is in any one entree.

If you consume more calories than you burn each day, your body converts the extra into fat and stores it for later use. Your body will store this excess fat in your problem zones, such as the thighs and legs. Unfortunately, save for invasive surgery, there is no way to spot-reduce fat from your body. However, you can lose fat from your entire body, resulting in weight reduction from your problem zones. To lose excess fat from your legs and thighs quickly, you must modify your diet and engage in regular physical activity.

1. Subtract 800 calories from your daily diet. According to the American Council on Exercise, one pound of fat is comprised of 3,500 calories. Cutting 800 calories a day will result in over one and a half pounds of weight loss per week. Record the amount of calories you eat daily for one week. Add the resulting numbers and divide by seven to find your average. Subtract 800 calories a day to find your daily limit. Note that 1,200 calories is the minimum a person should consume daily. If your result is less than this, adopt 1,200 as your daily limit.
2. Perform 30 to 60 minutes of cardiovascular exercise that targets the legs, three to five days a week. Cardiovascular exercise increases the rate at which your body burns fat during and after the workout. Additionally, targeting the muscles of your legs will create definition beneath the fat, making them appear slimmer. Examples of cardiovascular exercise that targets your legs include jogging, skipping rope, cycling, hiking and stair climbing. Vary your workouts between different forms of cardiovascular exercise to target different muscle groups continually.
3. Increase the amount of physical activity you perform on a daily basis. Small changes will cause you to burn more calories each day, resulting in faster weight loss. Begin parking your car at the furthest parking spot when you go to work or the store and take the stairs instead of the elevator whenever possible. Additionally, on the days when you are not exercising, take a 20 to 40 minute walk to keep your muscles moving and burning fat.