Have you ever wondered why some people lose weight easier than others or why is it harder for some individuals to lose their extra pounds? Well, the answer lies in the concept of body type. Now, there is one particular body type called endomorph, and people who fall under this umbrella can face harder challenges in their weight loss journey. That is why they should be more careful with their diet and exercise so that they can reach their goal more efficiently. In this article, we are going to cover all the aspects of an adequate and well-planned endomorph diet and exercise plan. What is it that you should know about your body type and how you can overcome the challenge of weight loss?
What does endomorph mean?
There are three body types: endomorph, mesomorph, and ectomorph. People are genetically born with one of these body types, and those who are considered to be endomorphs have a larger skeleton structure and body curves; their shoulders are narrower, their hips are wider, and they carry their executive weight around their lower abdomen part and thighs. Endomorph body type is also known as pear-shaped body; these two categories have too much in common regarding body composition.
How to find out if you are an endomorph
Endomorph body type has some characteristics such as:
Those who fall under this category gain weight much more easily than other people with other body types.
Fat storage around the waist is more visible, and generally, they have a bigger waistline with a bigger bone structure in that area, making their abdomen weigh more than other sections of their body. They might be overweight or not, but since they are quick to gain fat, most people with this body type are slightly overweight, especially when they do not exercise enough or follow a diet.
Slow metabolism is another aspect of having an endomorph body type. This means that their body turns more excess calories into fat than other people.
According to psychologist William Sheldon, simply following a diet and exercise plan might be more challenging to those with this specific body type, and they might show more interest in different foods and relaxation and are considered to be more prone to sedentarism. So, it is highly recommended that endomorphs take care of their eating habits and workout regularly.
What is an Endomorph Diet?
There is not a single best diet for the endomorph body type, and each source seems to suggest a different plan. But generally speaking, a paleo diet or such might be beneficial for such a body type due to having protein, vegetables, and healthy fats. The paleo diet contains the same food types that our ancestors ate in ancient times, which is why it is also called the Stone Age diet. Here’s a list of the foods that are rich in proteins and fats:
- Poultry, such as chicken and turkey
- Fish, especially fatty ones
- olive, canola, and avocado oil
- eggs and egg whites
- almonds, hazelnuts, and walnuts
- red meat (in moderation)
Based on the claims made by the American Council on Exercise, people with this certain body type are considered to be more sensitive to carbohydrates and insulin, which is why avoiding foods that have high quantities of carbs is recommended, especially those that have too much-refined sugar or processed sugar in them. Sugar is one the main reasons behind not losing weight, and if you have an endomorph body type, then your body is going to turn the extra sugar you take into fat cells instead of burning them for energy.
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As we have said earlier, slow metabolism is one of the main characteristics of the endomorph body type, and this means that the body stores more fat than other people by default. That is why balancing your calorie intake is a key step to losing weight if you are endomorphous.
Foods to avoid in an endomorph diet
Just like any other diet, an endomorph diet has its restrictions, and there are foods to avoid if you would like to manage your weight properly.
- white bread
- white rice
- traditional pasta
- bagels
- candies
- chocolate milk and other sweets
- baked goods and cakes
- soft drinks, energy drinks, and sports drinks
- refined cereals
- heavily processed or fried foods
- rich dairy products, such as cream, whipped cream, and ice cream
- foods with high level of sodium
- alcohol
- cooking oils with a lot of saturated fat, such as palm or coconut oil
Based on the recommendation of ACE, it is best to follow the below formula when you want to achieve a healthier body condition.
- 30 percent carbohydrates
- 35 percent protein
- 35 percent fat
Another important weight loss tip for the endomorph body type is portion control. This simple technique will result in less calorie intake, which could lead to weight loss in the long term. Based on the studies and the experience dietitians have had with endomorph body type, following a diet may not be enough to lose weight, and it is important to have regular workout sessions.
Read more: Best tips to lose weight at home safe and effective methods for losing extra pounds in the comfort of your house!
For instance, an effective exercise plan for the endomorph body type is a combination of weight lifting and cardio exercises.
Sample plan of endomorph diet
First Day
- Two scrambled eggs with one egg white and spinach for breakfast
- You can have sunflower seeds with a piece of fruit as a snack.
- For your lunch, you can have Olive oil-massaged kale salad mixed with cucumbers, bell peppers, and salmon. Your second snack of the day can be Deli meat with asparagus spears. For the Dinner, you can have grilled chicken breast with zucchini noodles.
D2
- Cottage cheese with slivered almonds alongside cinnamon for breakfast
- Sliced veggies and hummus for your pre-lunch snack
- Stir-fry made with chicken and pepper on top of brown rice for lunch
- Apple with peanut butter for a snack
- Turkey tacos, lettuce, and avocado for Dinner
D3
- A breakfast made of eggs, tomatoes, onions, and spinach.
- A protein shake as a healthy snack
- For lunch, you can have grilled chicken with garbanzo beans and tomatoes with tzatziki sauce.
- For your mid-day snack, you can eat hummus and sliced vegetables.
- And for Dinner, you can make some white fish with olive oil and broccoli.
D4
- Make a Smoothie with Greek yogurt, berries, and almond milk for breakfast.
- Slice veggies and hummus for the pre-lunch snack
- You can have an open-faced turkey alongside vegetables and an avocado sandwich.
- Your mid-day snack can be pistachios and cubed cantaloupe
- Steak stir-fry over cauliflower rice for the Dinner
D5
- Make breakfast with spinach and avocado slices (use peppers for taste )
- Eat a protein bar for a snack
- For your lunch, make some Quinoa mixed with chopped veggies and cubed chicken breast, tossed with vinaigrette.
- You can eat peanut butter alongside an apple or carrot for a snack!
- Dinner: Salmon, steamed broccoli, sautéed mushrooms
D6
- Boil two eggs and eat with some blueberries. for your breakfast
- Eat sliced almonds with Greek yogurt for a snack
- For your lunch, you can have Mediterranean lentil salad with sun-dried tomatoes, kalamata olives, and chopped raw veggies.
- A protein shake for your evening snack
- Vegetables and bean soup with a grilled chicken breast for your Dinner
D7
- You can have Greek yogurt layered with apples som,e walnuts, and cinnamon
- Boil one egg and eat it with sliced avocados for a snack
- For your lunch, you can eat some sweet potato with shredded chicken and low-sugar barbecue sauce.
- Hummus and veggies for evening snack
- For your Dinner, Shrimp and veggie kabobs with cauliflower rice
Advantages of Endomorph diet
1. Sustainable Weight Management
The endomorph diet emphasizes a balanced approach to nutrition, which can lead to sustainable weight management. By focusing on whole, unprocessed foods and controlling portion sizes, endomorphs can effectively manage their weight and prevent fluctuations commonly associated with crash diets.
2. Muscle Preservation and Development
With a higher protein intake, endomorphs can support muscle preservation and development, even while in a caloric deficit. This advantage is particularly beneficial for individuals looking to enhance their physique and improve metabolic performance.
3. Improved Energy Levels
Balancing macronutrients and consuming whole foods can lead to improved energy levels throughout the day. Endomorphs may experience more consistent energy levels and reduced cravings, contributing to better adherence to their dietary plan.
4. Enhanced Metabolic Health
The endomorph diet promotes stable blood sugar levels, which is essential for metabolic health. By avoiding excessive consumption of refined carbohydrates and sugars, endomorphs can reduce the risk of insulin resistance and related metabolic disorders.
Incorporating Exercise for Optimal Results
In addition to a tailored diet, exercise plays a crucial role in optimizing the advantages of the endomorph diet. Endomorphs benefit from a combination of resistance training and cardiovascular exercise to support muscle development and overall metabolic function.
Exercises for the endomorph body type
There are different types of physical activity that can aid you in your weight loss journey, but if you have an endomorph body, the following workout options are going to be more effective for you.
HIIT, or High-intensity interval training, is when you alternate between periods of intense exercise and less intense workouts or rest time. Dining HIIT two to three times per week is shown to have a dramatic impact on overall health and on the weight loss process. Each session on HIIT is best to last at least 30 minutes, but remember that you should not put your body under too much pressure as you may injure yourself. Generally speaking, short sessions are more intense, and the longer the session, the more moderate it gets. SST, or steady state tearing, is also good for those who might not be able to do intense exercises.
What are the most effective exercises for weight loss ? Read more about the best workouts that can help you lose more fat!
Another important type of exercise is weight lifting and strength training. These exercises can lead to notable fat loss and muscle gain, which are the main goals for most men and women. Weight lifting and strength training should be more important to endomorph people’s body types since their bodies usually produce less testosterone, which can affect their muscle growth. The more muscle mass, the higher the rate of metabolism. So, we can say that these exercises are almost effective against all the reasons that endomorph body type people gain weight.
There are also compound exercises that engage multiple body parts, resulting in more body control and more calorie burn during each session. Most people can easily do this training using their body weight or even barbells. Some of the most common compound exercises are pushupspushups, squats, deadlifts, and circuit training.
Example of a compound exercise plan
- squat with the overhead press for about 50 seconds – rest (10 seconds)
- static lunge with lateral raise, right or left leg front (50 seconds)- rest (10 seconds), and change the leg positions after each set.
- upright row, dumbbells, or kettlebell (50 seconds) – rest (10 seconds)
- pushupspushups with single-leg knee drives (50 seconds) – rest (10 seconds)
- plank with triceps extension, dumbbells (50 seconds) – rest (10 seconds)
