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Pear-shaped bodies tend to hold onto fat in the hips, thighs and butt. Your upper body may be slim, but your lower body is heavier and thicker than you would like. You can change this.
If you commit to doing what's necessary to burn fat and have patience, you'll see your measurements begin to shrink and your clothes will fit better. However, it's necessary to be realistic about your expectations. If you have a wide pelvis, you may still have wide hips after slimming down because you can't change your skeletal structure. Even thin pear-shaped women tend to have wider hips.
The Truth About Spot Reduction
Everyone wants to find the magic bullet for their problem areas. Apple-shaped people may do endless crunches in the hopes for a flatter tummy. Or you may do a ton of cardio but not see any change in your lower body, even though your arms and face are thinner.
This is because you can't target specific areas of your body for fat loss. As you burn calories and fat, you will lose total-body fat. But that fat may come from everywhere else on your body before you see slimming in your hips and thighs.
Pear-shaped weight loss can be frustrating because the areas where your body holds onto fat are often the last places it lets go of it. That fat is your body's safeguard. Just in case there is an energy shortage, your body wants to make sure it has reserves. It's not going to give those up so easily.
Create a Calorie Deficit
Fat loss is complicated. It's affected by genetics, age, gender, stress, hormones, health conditions, medications and many more factors. However, a surplus of calories plays a major role. Your body uses calories from food as energy. What it can't immediately use, it stores as fat for future needs. And it stores it where it is genetically predestined to store it in a pear-shaped person.
Burn Calories Through Cardio Exercise
Exercise is crucial for your overall health, but it's also the main way you can control your energy expenditure and balance it with your calorie intake. If your daily calorie needs are 2,000, but you are consistently consuming 2,500 calories each day, burning 600 calories through exercise can kick-start weight loss, even without making any changes to your diet.
However, exercising in addition to eating fewer calories can create an even larger deficit. If you work out 30 to 60 minutes per day, you can burn between 200 and 1,000 calories daily, depending on your activity and the intensity at which you exercise.
Here are some estimates of the calories a 155-pound person can burn in 30 minutes doing various activities:
Aerobics: 260 calories
Running at a moderate pace: 300 calories
Cycling at a moderate pace: 300 calories
Jumping rope: 372 calories
Running at a fast pace: 400 calories

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