Body Shapes and Healthy Weights

Your body shape – along with your weight – could set the stage for your overall health and factor into your risk of developing chronic health conditions. Bodies are generally described as one of five shapes:

• Apple – Apple-shaped people tend to carry more weight around their waists, putting them at higher risk of heart disease and Type 2 diabetes.
• Hourglass – Hourglass-shaped people have evenly distributed fat and small waists, but that can make it hard to monitor weight gain unless they constantly monitor it with a scale.
• Inverted Triangle – These people have broader busts or shoulders but slimmer hips but should watch their BMI.
• Pear – The hips and thighs carry more weight than the bust or shoulders. However, weight loss can lower your cholesterol.
• Ruler – A ruler-shaped person is slender. Just ensure you're not underweight or you are at risk for menstruation changes, difficulty getting pregnant, malnutrition and depression.

What to Eat if You're an Apple: The hormone cortisol can cause you to gain more weight in your midsection. In addition to finding ways to de-stress through a monthly massage or daily meditation, eating fewer carbs or sugary foods could help whittle your waist down. Choose lean proteins and leafy green veggies instead of reaching for the breadbasket.

What to Eat if You're a Pear: People with pear-shaped bodies tend to produce more estrogen. Eating foods with plenty of fiber can help bring your body back into balance because these foods attach to the extra hormones being made in your digestive tract. Oatmeal, whole-wheat pasta, or high-fiber fruits and veggies can help you stay regular and get rid of extra pounds.

Monitoring your body mass index (BMI) can help you set realistic goals whether you're trying to shed fat or maintain a healthy weight.

The CDC recommends using this equation to calculate your BMI: weight (in pounds) divided by height2 (in inches) x 703. So, for a woman who is 5'4" and weighs 155 pounds, the equation would be 155 ÷ 642 x 703 = 26.6. Your number should fall within these ranges:

• 18.5 and below = Underweight
• 18.5 to 24.9 = Normal
• 25 to 29.9 = Overweight
• 30 and above = Obese

Not great with numbers? Simply measuring your waistline can give you hard figures on how much to improve your health and might be more accurate than BMI if you're athletic or have recently lost muscle mass. Women should maintain a waistline smaller than 35 inches, while men's waists should not exceed 40 inches. Run a measuring tape across your stomach to get the most accurate measurement, resting above your hipbones.

Are you worried about your weight? Talk with your doctor about getting on the path to a healthier you.

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