The endomorphic body type is one of the most common body types. Adopting an endomorphic diet may help you lose belly fat.
Endomorphs, the type of body shape that is naturally prone to storing excess fat, are often told to watch what they eat or else they’ll become overweight. The truth is that any body type can gain weight if they don’t eat right and exercise regularly. However, endomorphs do tend towards obesity because their metabolism isn’t as efficient at burning off calories as other body types. Eating right for your endomorphic body type should be a top priority if you want to stay healthy and avoid becoming overweight or obese.
Body Types: Somatotypes
The human body comes in all shapes and sizes. From head to toe, we have different proportions that make us unique.
Somatotypes are a classification of body types developed by psychologist William Herbert Sheldon. He believed there were three main body types: ectomorph, mesomorph, and endomorph. Ectomorphs are tall with long arms and legs, small joints, and narrow hips. Mesomorphs are muscular with large chests, shoulders, and thighs but smaller waists than endomorphs. Endomorphs tend to be shorter with wider hips, larger waists, and thicker lower bodies than ectomorphs or mesomorphs.
“The concept of somatotypes, or body types, was first introduced by William H. Sheldon, PhD, MD, in the 1940s to classify people based on their skeletal shape and body composition, according to the University of Houston.”livestrong.com
Body types are determined by one’s somatotype, a classification system that divides the body into three general types:
Ectomorph: Ectomorphs are thin and lanky. They have narrow shoulders, small joints, and long arms and legs. Ectomorphs are often naturally skinny and can’t gain weight easily.
Mesomorphs are muscular, large-boned, and generally athletic, with good muscle tone. They tend to be taller than average, with broad shoulders and narrow hips. Mesomorphs can gain muscle easily but may struggle with excess body fat.
Endomorph: Endomorphs have rounder builds, large bone structures, and short torsos with large waists. Endomorphs tend to be overweight or obese because they easily store extra fat in their bodies but also have trouble burning it off.
What is an endomorph body type?
An endomorph is someone who gets fat and muscular easily. They tend to gain muscle and fat quickly. This type of person tends to worry about their body composition.
They usually don’t like cutting because it makes them feel weak. They prefer to add muscle mass slowly over time.
When they start to bulk up, they often become obsessed with how much muscle they gain.
What is an ectomorph body type?
The ectomorph body type is best described as thin, with a low body fat percentage and very little muscle mass. Ectomorphs are naturally skinny; if they want to gain some weight, they have to work hard (and probably use supplements).
Ectomorphs usually have short legs because they have narrow shoulders and hips, small joints, and a long torso. They also tend to be taller than their weight suggests (i.e., they don’t look heavy).
Because ectomorphs don’t carry much fat on their bodies, they often have trouble gaining muscle mass even when they try hard. They also find it difficult to build lean muscle tissue with just weight training alone—they need to add cardio exercise to get real results.
What is a mesomorph body type?
People with this body type are naturally athletic and muscular. They typically have a large bone structure, broad shoulders, and narrow hips. Since mesomorphs are naturally athletic, they don’t need to work out as much as ectomorphs or endomorphs to achieve a toned physique.
This is because when you exercise, your body builds muscle mass and burns fat simultaneously. Because of this, mesomorphs often have an easier time losing weight than other body types.
Mesomorphic bodies store fat in their chests, arms, and legs rather than around their stomachs like endomorphic bodies. This means they’re less likely to get “love handles” or “muffin tops” when they gain weight!
Differences between ectomorph, mesomorph, and endomorph body types
The ectomorph, mesomorph, and endomorph body types all have unique characteristics. The ectomorph is naturally thin with a fast metabolism. They have small body frames, long limbs, and narrow shoulders. Ectomorphs are typically lean in their build and have little muscle mass.
The mesomorph is naturally athletic with a medium build. They have broad shoulders and large muscles. Mesomorphs tend to gain muscle easily and lose weight slowly.
The endomorph body type is naturally stocky with a slow metabolism. They have large bone structures, wide hips, and thick waists. Endomorphs tend to gain weight more quickly than other body types and find it difficult to lose weight once they put it on due to their slow metabolism.
How the Body Type Diet Works and How to Know if You’re an Endomorph
Endomorphs tend to have a larger waist size and bone structure. They often crave sweets and fatty foods. If you want to know if you are an endomorph, follow these tips:
1. Eat lots of protein and carbohydrates.
2. Avoid overeating fat.
3. Drink plenty of water.
4. Don’t skip meals.
5. Get enough sleep.
6. Exercise regularly.
Endomorph Hybrid Types
The endomorph hybrid is one of the most common body types. These people tend to be larger and heavier than mesomorphs and ectomorphs. They usually have a solid upper body and broad shoulders. Their legs tend to be shorter and stockier than mesomorphs. Ectomorphs tend to be thinner and taller than mesomorphs.
A balanced diet can help you achieve all three shapes. If you want to lose weight, avoid carbohydrates like bread, pasta, rice, potatoes, and sugary foods. Instead, eat lots of protein and veggies. You can get enough protein from eggs, meat, fish, dairy products, beans, nuts, seeds, and soybeans. Vegetables include broccoli, cauliflower, carrots, spinach, peas, cabbage, lettuce, tomatoes, mushrooms, peppers, onions, and garlic.
“What’s more, because fat burns fewer calories than muscle, per the Mayo Clinic, an endomorph likely has a metabolism that runs slower compared with a naturally muscular mesomorph, meaning that you’ll want to eat fewer calories in the beginning of the diet.”everydayhealth.com
Body Composition of Endomorphs
The endomorphs body type is the one that gains fat easily. This body type is also known as the pear shape, because the person has a smaller waist area and larger hips, thighs and buttocks.
Endomorphs have more subcutaneous fat (the kind that lies just under your skin) than other body types. They also have more brown fat than any other body type, so they burn calories slowly and have difficulty losing weight. They tend to store excess calories as fat rather than as muscle tissue.
Examples of endomorphs include:
- People who store fat easily (fat storage is genetic)
- Those who have a slow metabolism
- Those who eat large amounts of food and still gain weight (overeating and underactivity)
- Those who get tired more easily than others
Foods to eat and avoid for an endomorphic body type.
Endomorph people tend to gain weight easily because of their high insulin levels. This causes the body to store excess energy as fat cells. Foods rich in carbohydrates cause a spike in blood glucose levels, causing the pancreas to release insulin into the bloodstream. Insulin is a hormone that helps regulate blood sugar levels. When you consume foods rich in carbohydrates, it triggers the release of insulin. This leads to a drop in blood sugar levels and a subsequent dip in energy. These dips in energy make it difficult to burn off stored fat. Endomorphs store extra calories as fat, making them prone to obesity.
To help prevent weight gain, endomorphs should focus on eating foods rich in protein and healthy fats. Protein-rich foods include lean meats, fish, poultry, eggs, beans, nuts, seeds, soy, and dairy products. Healthy fats include avocados, olives, olive oil, coconut oil, avocado oil, flaxseed oil, chia seed oil, and omega-3 fatty acids. Avoiding processed foods and sugary drinks is essential too.
Cardio exercise improves health and decreases risk factors associated with heart disease. A study published in the journal Circulation found that people who did aerobic activity had lower blood pressure, cholesterol levels, and body weight. These benefits are significant for endomorphs because they tend to accumulate fat around their waistline.
Strength training increases muscle mass and stamina. Another study published in the Journal of Applied Physiology found that strength training increased skeletal muscle mass while decreasing visceral fat. This is excellent news for those looking to build lean muscle mass.
The Advantages of the Endomorph Diet
An endomorph tends to store fat in the body. This includes people who are overweight, obese, or even thin. Some people call it a fat person. But there are advantages to being an endomorph.
Endomorphs tend to lower the incidence of metabolic diseases such as Type II diabetes. They also tend to have a lower BMI than those who are ectomorphs or mesomorphs.
Women with endomorphic bodies risk getting type 2 diabetes more than men. However, women who are endomorphs still have a much lower risk of developing type 2 than those who are ectomorph or mesomorphs.
People with endomorphic bodies tend to eat fewer calories than those who are ecto-mesomorphs. When they do eat, they tend to eat smaller portions. Some studies show that people with endomorphic bodies burn more calories per day than those who are ectomorphic.
An endomorphic person may have trouble losing weight because they eat fewer calories than others. If you want to lose weight, you must make sure you exercise regularly. You can use an endomorph diet to lose belly fat.
The Disadvantages of the Endomorph Diet
The endomorph diet is one of the most popular diets among people looking to lose weight fast. This diet requires strict adherence to certain rules, including eating no more than 20 grams of carbohydrates per day. Carbohydrates are found in pasta, bread, rice, potatoes, legumes, fruits, and vegetables. If you want to know what foods are considered low carb, check out our list here.
While it may seem easy to cut out carbohydrates, there are many disadvantages to doing so. Cutting out carbohydrates could lead to increased blood glucose levels.
According to WebMD, high blood sugar levels can lead to heart disease, stroke, kidney failure, nerve damage, blindness, and amputation.
If you’re interested in trying the endomorph diet, make sure you do some research beforehand. There are many types of endomorph diets, but the basic premise is limiting carbohydrates while consuming plenty of protein and fat.
Endomorph Workout: Which Exercises Are Best for This Body Type?
The endomorph body type tends to store fat around the middle section. Cardio exercise is essential because it helps burn those extra calories. You can do various kinds of cardio, including running, swimming, biking, walking, etc., but low-intensity cardio like walking and jogging burns fatter than high-intensity cardio like sprinting and cycling.
Pushups, planks, squats, and lunges are great for building muscles and increasing metabolic rates. These movements work out every major muscle group in your body and help build strength and endurance. Squats and pushups target the chest, shoulders, triceps, biceps, abs, quads, hamstrings, glutes, calves, and core muscles. Lunges target the quadriceps, hips, abductors, inner thighs, outer thighs, and calves.
How to Lose Weight with an Endomorphic Body Type?
You may have heard that some people are naturally heavier than others or, conversely, some people can eat whatever they want and not gain weight. Both these statements are true: Some people have endomorph bodies, which predisposes them to live a life of obesity unless they take the proper steps to improve their health. If you’re an endomorph like me (and I’m guessing at least one person is reading this right now who fits this description), you know how hard it can be to lose weight. But it doesn’t have to be all doom and gloom! There are plenty of ways you can change your diet and exercise habits so that losing weight becomes more accessible than ever before. So read on—and start losing!
Eat more protein.
While carbohydrates are essential for energy, proteins are necessary for weight loss. Proteins are the building blocks of muscle, so you need to eat more of them if you want to build muscle mass and lose weight simultaneously.
Proteins also help improve your digestion, brain health, longevity, physical strength, and overall wellbeing. That’s why it’s essential to ensure that your diet includes enough protein-rich foods daily.
Eat more vegetables.
It would help to increase your vegetable intake to lose weight with an endomorphic body type. Vegetables are high in fiber, allowing you to feel full for longer and lowering your overall calorie intake. They also have a low caloric density, meaning that although they’re low in calories, they still provide a lot of nutrition. Plus, vegetables have a high water content, which can help reduce hunger because it fills you up with something that doesn’t add to your waistline!
The best advice for losing weight is to eat more vegetables as often as possible! Vegetables are nutrient-dense (meaning they contain more nutrients per calorie than other foods), rich in vitamins and minerals, filled with antioxidants (which prevent free radical damage), and give you energy—plus, they’re delicious!
Limit unhealthy carbs for weight loss.
You need to eat fewer carbs to lose weight with an endomorphic body type. This means limiting your carb intake to only one or two daily servings and avoiding refined or processed carbs.
To determine how many carbs you should consume in a day, first find out how many calories you need each day using an online calculator (like this one). Once you know the number of calories, you should be eating each day, divide that number by 4 and then multiply it by 0.8 (the recommended percentage of daily calorie intake to come from carbohydrates) to get your recommended daily amount set aside for carbohydrates. For example, If a woman is trying to lose weight on 2,000 calories per day and her goal is to have 20% of her energy expenditure come from protein sources, she would calculate her protein needs like so:
- 2,000 x 0.2 = 400 calories/day from protein sources.
- 400/4 = 100 grams of protein/day
Now let’s say that the same woman wants 75% of those 100 grams of protein to come from lean beef; if lean beef is listed as providing 25 gms per serving but has 6 gms-worth of fat content (which can be subtracted), then we would multiply 100 x 0.75 x 0 (% fat) /1000 gms (1 kg) = 75 gms worth of lean beef per day! That leaves us with 25-50 gms worth left over without any room for anything else since our goal was 20%.
Do 60 minutes of cardio every day.
Exercise is an essential component of any weight-loss plan. It burns calories, builds muscle, and boosts metabolism, which can help you lose weight and keep it off.
Cardio exercises are those designed to raise your heart rate and make you sweat, like running on a treadmill or cycling at high intensity. They’re great for improving your cardiovascular health and ensuring that the blood flowing through your body delivers oxygen to every tissue in need.
Besides improving overall health, cardio workouts can also improve mood by releasing endorphins—chemicals that make us feel happy—into the brain. When we’re active and stressed out, we tend to produce more of these chemicals than usual; after a good workout session, they’ll be released faster than normal because our bodies have been challenged more than usual!
These benefits extend beyond just feeling better about yourself after exercising: research has shown that exercise helps people focus their attention on their tasks at hand; improves memory performance; and reduces stress levels when performed regularly over time (which may explain why so many successful entrepreneurs swear by working out).
If you want to lose weight, follow these tips!
If you’re an endomorph, here are some ways to help you lose weight:
- Eat more protein. You should eat 1 gram of protein for every pound that you weigh.
- Eat more vegetables. They are high in fiber and low in calories, making them perfect for those trying to lose weight!
- Limit unhealthy carbs for weight loss. Instead of eating white bread and pasta, try brown rice or whole-grain bread instead! These types of foods will fill up your stomach but not make it expand!
- Do 60 minutes of cardio every day! This can be on a treadmill at home or walking around the neighborhood with your friends-whatever works best for YOU!! Remember: Cardio is the key to weight loss!
They will help you lose weight and keep it off. Remember to track your progress to see how far along your journey is going. If anything isn’t working out for you, then try something else. You’ll find what works best for your body type in no time!
How to Train for an Endomorphic Body Type?
If you’re looking to lose weight, cardio is the best way to do it. Cardio is not only good for weight loss but also your heart and lungs. It helps burn calories, which is essential to get rid of fat. You should do cardio because it’s the best way to lose weight fast and safely.
If you’re looking to burn calories, running is one of the best ways to do so! Running on a treadmill or outside will help increase your metabolism while burning fat at an accelerated rate compared with other forms of exercise like swimming or biking, which don’t require as much energy output on your part (although they can still be beneficial).
When you increase your muscle mass, you will burn more calories. This is because muscle tissue requires more energy to maintain than fat tissue. The more lean muscle mass you have, the higher your metabolic rate will be, which means that it will take less food intake to maintain healthy body weight.
Weight training also increases bone density and helps prevent osteoporosis in older adults by strengthening bones. In addition, lifting weights can help improve posture and to avoid back pain caused by weak back muscles or tight hip flexors that may result from sitting for long hours at a desk job (I know I’m guilty of this). It can improve balance through core training, strengthening abdominal muscles, and improving coordination over time as flexibility improves through stretching exercises such as yoga poses or tai chi movements. “
Protein is an essential nutrient for muscle growth. It is the building block of muscle and is also necessary for muscle repair, maintenance, and growth. Protein is also crucial for fat loss, energy levels, and recovery from exercise.
To meet your protein needs, you should aim to eat 1 gram of protein per pound of bodyweight per day (so an 80 kg person needs 80g of protein daily). This can be met through whole foods such as meat, fish, eggs, and dairy products, as well as protein shakes after training or at meals if needed.
- Lifts that work the upper body and lower body are good choices.
- Lifts that work your core are also a good choice.
- If you have a back, focus on strengthening it with specific exercises for this muscle group.
- The chest and shoulders are another muscle group to train if you have an endomorphic body type. Doing so will help you feel more confident when wearing tank tops or sleeveless shirts.
If you want to lose weight and keep it off, you need to train in a way that will help you lose body fat.
It’s important to remember that losing weight and keeping it off requires you to train in a way that will help you lose body fat. If you want to lose weight, you have to eat less than your body needs—and this means that if you’re exercising to lose weight, then your training should be focused on increasing your metabolic rate and burning more calories during the day.
If you want to get started with training for an endomorphic body type, here are some things I’d recommend:
- Be consistent. This is one of the most important things for maintaining any lifestyle change or habit (especially when it comes down to committing yourself to something like dieting). Make sure that each workout is planned out ahead of time, so there aren’t any unexpected obstacles getting in the way when planning how often/when/what days, etc., then stick with those plans as closely as possible each day! It takes some mental fortitude, but it’ll help keep yourself accountable, which means less temptation later on down the line. “
There are various benefits to having an endomorphic body type, and with a little effort, you can achieve your weight loss goals. What methods do you use to lose weight with an endomorphic body type? We’d love to hear from you.
Alex is a fitness aficionado, empowers others towards healthier, active lives through small, sustainable changes for lasting results. Visit Gearuptofit.com for insightful tips and resources to enrich a balanced lifestyle.