Body Shape Guide: Characteristics, Lifestyle, Food Choices & Eating Habits Tips

Have you ever wondered why your body seems to gain weight or fat in specific areas, no matter what you do? The truth is, a lot of it comes down to your fundamental body shape.

With over 20 years of experience in body contouring and liposuction, Chairman of Lipo Peer Review Committee Singapore, Dr Ivan Puah agrees: Understanding your unique shape is the first step to working with your body, not against it.

So, what’s yours? Let's explore the common body types and how you can manage yours.

Apple Body Shape (Inverted Triangle Shape)

Characteristics

• Think of your body shape like an apple — wider at the top.
• Your chest and shoulders are broader than your hips.
• You might not have a very defined waistline.
• When you gain weight, it usually goes to your upper body first, such as your upper arms, your back, and your chest area (but not necessarily the breasts).

The Apple Body shape is reported to have the highest at-risk potential, as a large waist is a sign of abdominal obesity, which could lead to issues such as heart disease and Type II diabetes.

Belly fat poses significant health risks because:

• It affects the body's metabolism, releasing fatty acids and other substances into the body via the veins connected to the liver. This can significantly reduce pancreatic production.
• It can cause the blood sugar level to stay high, increasing the risk of diabetes.
• It can also trigger an inflammatory response, releasing cytokines — a substance that contributes to the development of heart disease.
  

👉🏼 Celebrities with Apple Body Shape: Adele, Drew Barrymore, Oprah

Apple Body Shape (Inverted Triangle Shape): What to Do

Lifestyle Habits

• Partake in a mix of activities you enjoy, like brisk walking (cardio) and some strength exercises to build muscles and manage weight.
• Unwind with strategies such as deep breathing or meditation. High stress can make your body store more belly fat.
• Not getting enough good sleep can mess with your metabolism and make weight management harder. Ensure you get at least 7-8 hours of sleep daily.
• Be mindful with alcohol and caffeine. Too much can affect how your body handles sugar and may lead to more belly fat.
• Hydration keeps your body functioning optimally. It supports your overall health goals so drink more water!

Food Choices

• Load up on fibre: Eat plenty of vegetables, especially non-starchy ones like leafy greens, broccoli, and peppers. Include beans and whole grains like oats and quinoa to help control blood sugar.
• Choose good fats: Add foods like avocado, nuts, seeds, and olive oil to your meals.
• Eat lean protein with meals: Include chicken, fish, turkey, eggs, or tofu. Protein helps keep you full, balances your energy, and supports muscle building.
• Cut back on sugar and white carbs such as white bread, pasta, pastries.
• Try not to skip meals. Having balanced meals and healthy snacks throughout the day stabilises your blood sugar, which prevents fat storage.

Pear Body Shape (Triangle Upwards Shape)

Characteristics

• Think of your body shape like a pear — narrower on top and curvier at the bottom.
• Your hips are wider than your chest and shoulders.
• You likely don't have a very defined waist.
• When you gain weight, fat tends to settle in your hips, your rear, and your thighs.
  

👉🏼 Celebrities with Pear Body Shape: Beyoncé, Jennifer Lopez, Rihanna, Kim Kardashian, Jennifer Love Hewitt

Pear Body Shape (Triangle Upwards Shape): What to Do

Lifestyle Habits

• Stay active activities such as brisk walking, cycling, or swimming for 30 minutes most days.
• Add strength training to your routine to build lean muscle in your upper body and core (like with weights or resistance bands).

Food Choices

• Choose high-fibre foods like fruits, vegetables, and whole grains like oats and brown rice to help you feel full and support digestion.
• Include lean protein with each meal. Choose chicken, fish, eggs, beans, or Greek yogurt. Protein helps maintain muscle and keeps you satisfied longer.
• Add healthy fats in moderation. Enjoy foods like avocado, nuts, and olive oil. They provide important nutrients and help curb cravings.
• Drink water throughout the day. Choose water over sugary sodas or juices.
• Having consistent, balanced meals helps keep your energy stable and prevents overeating later.
• Cut back on packaged snacks, fried foods, and sweets. These are most likely to be stored as fat.

Hourglass Body Shape

Characteristics

• Think of your body shape like an hourglass—balanced on top and bottom with a narrow center.
• Your chest and hips are fairly equal in width.
• Your waist is noticeably narrower and defined.
• Weight gain distributes evenly to your upper body (shoulders, chest) and lower body (hips, rear).
• Your waist is usually the last place you see weight gain, so your defined shape often remains.

👉🏼 Celebrities with hour-glass body shape: Salma Hayek, Scarlett Johansson, and Sofia Vergara

Hourglass Body Shape: What to Do

Lifestyle Habits

• Be consistent with your workouts. Combine cardio with strength training!
• Focus on strengthening your shoulders and upper back to accentuate your top half, and your glutes to enhance your lower half. This creates a balanced, curvy look.
• Define your waist. Incorporate core work that focuses on your entire torso, like planks.

Food Choices

• Make protein a priority. Include lean protein like chicken, fish, eggs, and beans with your meals. It helps maintain muscle and keeps you feeling full.
• Fill up on fruits and vegetables as they are packed with nutrients
• Choose smart carbs and fats like whole grains, nuts, seeds, and avocados.

Ruler (Column) Body Shape

Characteristics

• Think of your body shape like a ruler or a column — straight and balanced.
• Your chest, waist, and hips have similar measurements.
• You likely have little to no waist definition.
• When you gain weight, it tends to spread evenly all over.
• If you gain excess weight, your stomach area might be the most noticeable place.
  

👉🏼 Celebrities with ruler body shape: Keira Knightley, Alexa Chung

Ruler (Column) Body Shape: What to Do

People with this shape can sometimes have smaller bones. Focusing on bone-strengthening activities is a great idea for long-term health.

Lifestyle & Eating Habits

• Focus on overall health.
• Choose activities like walking, running, stair-climbing, or strength training to help build bone density.
• Eat a balanced diet. Nourish your body with a variety of whole foods to support a healthy weight and strong bones (think calcium and vitamin D).
• Don't underestimate sleep and stress management. Getting plenty of rest and finding ways to recharge are foundational to your overall health.

Our goal is to share general knowledge about body types and wellness. Please remember that this is general information, not personalised medical advice. Your health is unique to you, so it's always best to talk with a healthcare professional for guidance tailored to your specific needs.