Based on your physical traits, you belong to one of three main body types. You can be a tall and naturally skinny ectomorph, strong and muscular mesomorph, or short and naturally big-boned endomorph.
Endomorphs’ bodies are naturally programmed to gain and store fat easily. If you’re an endomorph, diet and exercise are the best ways to “deprogram” your body and boost your metabolism. With hard work and dedication, you could have curves like J. Lo or build musclelike fellow endomorph Chris Pratt.
To transform your body, you need to plan your nutrition and workout regimen according to your body type. In this article, we’ll take a look at the foods endomorphs should eat to lose weight and become fit.
What Is an Endomorph Body Type?
In the early 1940s, American psychologist William H. Sheldon established the three main somatotypes (Greek for body types). He did this after carefully studying thousands of posture photographs of people with different physical characteristics and noticing that, despite their differences, they could be divided into three types according to their shared genetic traits, such as body composition and skeletal frame.
Endomorphs normally have a large frame with narrow shoulders on top and wide hips on the bottom. Mounted on this frame are short arms and legs with fat upper arms, thighs, and buttocks. Endomorphs have slender ankles and wrists, thick joints, and muscles that aren’t that well-defined. All these features combined give endomorphs the appearance of a football lineman and accentuate their stocky physique.
If you’re an endomorph, you are very prone to gaining weight and body fat due to your slow metabolic rate. This means that most of the calories you consume, especially from carbohydrates, are converted into fat and stored rather than being used as energy. Male endomorphs store most of their body fat in the belly and around the waist, while female endomorphs store it around the hips, buttocks, and thighs.
What Should an Endomorph Eat to Lose Weight?
To successfully lose weight as an endomorph, you should adjust your intake of macronutrients.Macronutrients are the three main groups of foods that provide your body with the energy it needs to function properly. These groups of food include protein, carbohydrates, and fats.
For optimal results, 30% of your daily calorie intake should come from carbohydrates, 35% from high-quality protein, and another 35% from fat. Depending on your body goals, you can get even more energy from fat (up to 40%) while further reducing your carb intake (25% or more).
Rather than making abrupt dietary changes, you should lower your carbohydrate intakegradually.
Start by removing all unhealthy carbs from your diet, including processed sugars, soft drinks, and refined-grain products like white rice, white pasta, and white bread. Replace them with non-starchy vegetables like leafy greens and whole grains like brown rice and wild rice. Whole grains are particularly important as they contain plenty of dietary fiber, which takes longer to digest, thus making you feel full for longer periods of time.
As far as protein is concerned, you should always go for high-quality, lean protein commonly found in chicken, fish, and tofu. At the same time, limit your intake of trans fats and saturated fats in favor of healthy monounsaturated fats found in dietary oils (especially olive oil), avocado, and nuts.
How Many Calories Should an Endomorph Eat to Lose Weight?
Regardless of your body type, the best way to lose weight is to ensure that you’re not consuming more calories than your body can burn. That way, you create a caloric deficit, which prompts your body to start burning the fat it has stored in order to produce energy.
If you’re an endomorph looking to lose weight, reducing your daily calorie intake by 200-500 calories should do the trick. Don’t opt for very restrictive diets with fewer than 1200 calories a day because the insufficient caloric intake could put your body into “survival mode” and prompt it to hold on to fat.
How do endomorphs lose weight fast?
The rate at which you’ll lose weight depends solely on your metabolism.
However, if you want to accelerate weight loss, you can try one of the following:
- Eat low-calorie, high-fiber vegetables like broccoli, kale, and spinach.
- Load up on high-quality protein to stimulate your body to burn more energy.
- Chew slowly and be more mindful while eating to give your body more time to break up carbohydrates.
The Final Word
Due to your body’s propensity to gain weight and store fat easily, losing weight may prove very difficult if you’re an endomorph. However, you owe it to yourself to stay strong and keep moving toward your goal.
When you start treating your body like the temple that it is and become comfortable in your own skin, you’ll make way for progress in all other areas of life. Like Jon Butcher, the author ofMindvalley’s Lifebook Program says, “the single most important relationship in your entire life is the relationship you have with yourself”.
What do you eat to maintain your weight? Share your endomorph diet tips in the comments below.