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.


Why You Gain Weight Around Your Hips & Thighs


As frustrating as it might be to gain weight, or store fat around your hips, thighs…and maybe below your belly button making that little “pooch” you can’t get rid of, it’s actually a healthier place to pack on the pounds – if there could be such a thing.

Still, you want to get rid of it. I don’t blame you.

Before you can lose it, it might help to understand why you gain it there in the first place. Here’s a brief explanation.

Hormones are constantly telling our body what to do and how to feel. Hormones help us feel happy, and sometimes sad. Hormones help maintain our body temperature. Hormones help control our appetite. And hormones tell our body where to store fat.

Women who gain weight in their hips, thighs and lower belly often have excess estrogen circulating through their body. In addition to unwanted fat storage, excess estrogen is also associated with bloating and fluid retention, mood swings and anxiety, and decreased sex drive.


Are You Really A Pear Shape?


This may be an obvious questions, but it’s common. Because some characteristics of a Pear and an Apple are similar, I thought I’d take a minute to clarify.

If you’re a Pear

  • You have a smaller waist in comparison to your hips
  • You tend to accumulate more fat through your hips and thighs
  • You might have a little “pooch” of fat that is stored below your belly button, not above

The big distinguishing factor is that the type of fat you store in greater amounts is called subcutaneous. This is different from visceral fat, which is what Apple shapes tend to store through their midsection.

Pros of a Pear: 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 of a Pear: 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!

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.

You might also like: Eating Right for Your Body Type


The Food You Should Avoid

As I mentioned above, some foods turn on the hormones that make Pears store fat where they do. It’s important to avoid these foods. The list is pretty simply, but may contain foods you love, or have formed a habit in eating.

  • High fat dairy: including butter, sour cream, cream, ice cream, whipped cream, etc.
  • Low fiber foods: refined breads, crackers, cereals, bagels, etc.
  • Spicy foods: Hot salsa, cayenne pepper, etc.
  • Unnecessary snacking before lunch or after dinner. Not eating or snacking after 7pm. This is generally not great for anyone, but for Pears especially. If you need to eat later, then focus on high fiber, vegetable-based meals or snacks.

The Size of Your Meals Matters

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.

You need to eat! Fiber is your friend, and too much fat, especially dairy, is your foe.

Here is a quick primer for you to follow to start shedding weight. After you do this, be sure to pick up The Belly Burn Plan – my book. You’ll get a six week meal plan just for your Pear Shaped Body Type. You’ll also get a full shopping list for an amazing 3-Day Cleanse that kicks the program off. Oh, you’ll also get fitness support.


Suggested Pear Shaped Meal Plan

Day 1

  • Breakfast: Old fashioned oats with fresh or frozen berries, low fat or non-dairy milk and cinnamon
  • Snack: An apple or more fresh berries
  • Lunch: Tuna salad in a lettuce wrap with fresh vegetables and homemade hummus
  • Dinner: Black bean soup with a small side of brown rice

Day 2

  • Breakfast: Gluten free or sprouted grain muffin (like Ezekiel) with 1 tbsp almond nut butter and 1/2 banana
  • Snack: Fresh vegetables with homemade hummus or Detox Guac
  • Lunch: Low fat plain yogurt parfait with with 1/4 cup old fashioned oats, 1/2 cup strawberries and cinnamon
  • Dinner: Chicken breast with 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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