How to Lose Weight If You Have an Endomorph Body Type
Men and women who have an endomorph body type often have a slow metabolism, making it easier for them to gain weight and more challenging to gain muscle mass. Although it may be more difficult for endomorphs to reach their fitness goals, it isn’t impossible.
In this article, we’ll break down how you can maintain your health and happiness through diet and exercise.
What is an endomorph?
The classification of the 3 main body types was introduced in the 1940s by William Sheldon, who concluded that skeletal frame and body composition determine your inherited body type. He placed the population into three categories: ectomorph, mesomorph, and endomorph.
Each body type requires individualized programs. For example, there are endomorph meal plans that are specifically designed for those who have a high body fat percentage. Since endomorphs are sensitive to calorie consumption and often have larger frames, people with this body type must carefully watch their food intake to ensure they can drop weight effectively.
What should an endomorph eat?
In general, most people should eat a diet that’s heavy on carbohydrates, like fruit, vegetables, unfriended grains, and fibrous foods. About 60% of your diet requires healthy carbs, as it’s your body’s primary source of fuel, but avoid sugar-filled carbs like soda, cakes, and chocolates.
Proteins should be your second most prominent fuel source at 30% and may include plant sources, like beans, nuts, and seeds, as they are low in fat and high in nutrients. You can add lean meats, like salmon or turkey, but do so sparingly to avoid consuming too much cholesterol.
Bringing up the rear are healthy fats at 10%. Avoid low-fat dairy products as they are still much higher in fat than chia seeds, nuts, and avocados. Stick to monounsaturated fats where possible, as polyunsaturated fats, like cooking oil and eggs, are difficult for your body to digest.
Aren’t endomorphs intolerant to carbs?
While there’s a belief that endomorph bodies are less tolerable to carbs, this evidence comes from the idea that insulin prevents fat loss. When you eat carbs, your insulin spikes. While it’s spiking, your body stores fat.
The science is correct here, but only simple carbs immediately impact your blood sugar (cookies/junk food), whereas complex carbs (fruit/fibrous foods) don’t.
Shouldn’t endomorphs eat more fat?
No, endomorphs shouldn’t eat too much fat as it can lead to gastrointestinal problems and ketosis. Ketosis, contrary to popular belief, puts your body into crisis mode. Instead of using carbs for energy, your body uses fat.
While the ketogenic diet may promote weight loss in the short term, it will lead to high blood sugar in the long term, which will make you put on weight.
How should an endomorph exercise?
Exercising will increase your metabolism and reduce fat as long as your body remains in a caloric deficit. Endomorph body types should focus on full-body exercises, like HIIT or SST.
HIIT requires alternating between periods of high and low-intensity exercise, like kickboxing, while SST requires longer sessions of low-intensity training, like jogging.
How should an endomorph build muscle?
Weight training is an important component of an overall weight loss plan because building muscle mass increases the calories you burn at rest. Endomorph bodies are large-boned but bare strong muscles, which can benefit any weight loss journey.
Unfortunately, excess body fat can hinder muscle growth, at least at first, so you’ll need to get over that initial hurdle.
Endomorphs often see success in losing weight through compound exercises, which use multiple body tissues and units at the same time to encourage body control. You’ll perform deadlifts, pushups, and squats in an upright or standing position with free weights or barbells.