If you’ve got a defined waist, with a little extra fat around this hips, thighs and (maybe) below the belly button – you’re a pear shape.  Often times when people try to lose body fat, they follow a one-size-fits-all diet, restricting calories and jumping on the scale everyday. No body type, including Pears, should get wrapped up in a dieting frenzy. The reason Pears gain weight through the hips, thighs and lower stomach area, is related to hormones. A lot of things play into the balance of our hormones, including the food we eat.

Before I get to the meal plan that will help turn the hormones on to help get you back on track, I want to explain the type of fat you’re storing – and why it’s actually healthier that if you were to store it in your belly.

Pear Shape Fat Storage

As mentioned above, Pears tend to store their fat through the hips, thighs and just below the belly button. The type of fat that gets stored throughout these parts is called subcutaneous fat. There are pros and cons to storing this type of fat.

Pros: The biggest upside is that this fat isn’t as unhealthy as visceral fat. Visceral fat is what’s stored deep inside the abdomen, and is commonly found in Apple Shape bodies.

Cons: The downside of Pear shape subcutaneous fat storage is it’s harder to lose in comparison to visceral fat, which makes things might frustrating for the person trying to lose it!

Why Pears Store Fat Where They Do

The reason Pears tend to store fat through their hips, thighs and below the belly button is due to hormones. Like any body type, if you’re storing fat in specific parts of your body, hormones are the reason why. The food we eat greatly affects how our hormones communicate, telling our body exactly where to store fat.

Below you’ll find a a sample meal plan, and some other details you’ll need to adhere to if you’re a Pear.

Foods Pears Should Eat

  • High fiber fruits and veggies: Fiber helps to move hormones, especially excess estrogen, out of our body. Fiber also helps to keep us feeling fuller longer, and helps to increase beneficial bacteria in our gut!
  • Low fat dairy: While not all body types need to avoid high fat dairy, you do. Keep dairy low fat, but don’t overdo it. Aim for a low fat plain yogurt with some fresh berries and cinnamon a couple times a week as opposed to a high fat cheese or bowl of ice cream.
  • So no to spicy: Spicy foods tend to turn “on” the hormones responsible for fat storage through the hips and thighs, so curb a super spicy salsa or hot sauce for a milder counterpart.

If You’re a Pearpear shape

  • You have a smaller waist in comparison to your hips
  • You tend to accumulate more fat through your hips and thighs

Foods to Avoid

Pears need to avoid the following foods:

  • High fat dairy like butter, sour cream, cream
  • Decadent desserts like cakes, ice cream and whipped cream.
  • Spicy foods
  • Unnecessary snacking before lunch or after dinner (no eating after 7pm)

Pear Meal Sizes

Pears should eat like a pyramid:

  • Small breakfast
  • Moderate lunch
  • Larger dinner

Serving Sizes/Calories

You’re probably wondering how many calories you should eat, or how much food you should put on your plate. The answer is different depending on gender, activity level, natural metabolism, age, stress level, etc.  Instead of focusing on calories, focus on portion size. Use common sense and don’t eat to capacity, but make sure you’re eating enough.


You are a carb type. A good balance of carbohydrates, some protein and a little fat will turn your metabolism on. Too much fat, particularly high fat dairy, spicy foods and eating late at night turn your metabolism off.

Suggested Pear Meal Plan

Oats w/ berries, low fat milk, cinnamonFresh FruitTuna Salad in ½ pita, fresh vegetables w/ hummusBlack bean soup (recipe) w/ small side of brown rice
Sprouted grain muffin w/  1 tbsp almond nut butter & ½ bananaFresh vegetables w/ black bean dip.Low fat yogurt parfait w/ plain yogurt, ¼ c. granola, strawberries, cinnamonChicken breast w/ quinoa and roasted vegetables


The Focus of Your Meal Plan

You’re a carb type, but that doesn’t mean you should eat 100% carbohydrates either. Eat a combination of complex carbohydrates paired with smaller amounts of protein and a little bit of fat.


UPDATE (It’s good): Hi friends! The 10-Pound Club is no longer available, but I put everything about the Pear plan into my book, The Belly Burn Plan. You can order it today (paperback or digital download). You can still check out the sample meal plan below.

In the book, you’ll get: a six-week meal plan, 65 simple but healthy recipes, full shopping lists, a collection of bodyweight workouts to tone your body

I hope you love it as much as everyone else!

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