Being an endomorph female is vivacious, for sure. But it’s also the following: built to conquer challenges and embrace endurance.
You just feel it when you take over the dance floor, lift weights at the gym, or crush a long run. Point blank, your body’s built to thrive under pressure.
So, do away with those outdated stereotypes about your body type and all the molds you thought it was supposed to fit in. It’s time to own your unique form and unlock its full potential.
With the right tweaks—like some wardrobe hacks, smart eating habits, and tailored workouts, to suit your form—you’re well on your way to channeling your inner Beyoncé.
What’s an endomorph female body type?
Soft curves. Wide hips. Narrow shoulders and shorter limbs. These are the qualities that make you an endomorph body type female.
Out of the three main female body types—the other being ectomorphs (lean and thin) and mesomorphs (athletic built)—endomorphs stand out for muscle-building potential. You’re likely to store fat around your hips, thighs, and booty, which gives your body that powerful pear shape.
Sure, the flip side is that you have a slower metabolism compared to the other two, which means you tend to gain fat fast. But it’s part and parcel of owning a frame designed to endure and adapt to your environment.
And it has a huge evolutionary advantage.
You see, women naturally store more fat than men to support reproductive functions. According to Dr. Andrew Weil, M.D., while men aged 20 to 40 generally can get by with just 10.5 to 21.3 percent of body fat, women between 25 to 40 would require a higher 16.5 to 24.6 percent to keep things functioning.
In other words? This biological feature helps keep your body resilient and capable.
How body positivity keeps you healthy
The thing is, how you perceive this natural tendency can profoundly impact your overall well-being.
A body image marked by shame or dissatisfaction can overshadow your biological strengths, increasing your risk of disordered eating behaviors such as restrictive dieting, excessive exercise, taking diet pills, and steroid use.
That’s why embracing your body type isn’t just mentally empowering—it’s physically vital.
So, if you’re an endomorph female, appreciating your built-in bodily resilience is how you’ll stay in the pink of health. And with good dietary and exercise habits, you can leverage this biological plus point.
7 endomorph female celebrities to inspire you
Some of the world’s most captivating women are proud endomorphs, proving that beauty comes in all shapes and sizes. And while the spotlight often pressures them to fit a narrow ideal, they’ve embraced their natural curves with confidence and charisma.
Here’s the powerhouse lineup living in the power of positive body image. They prove that daring to live unapologetically is something you can do, too.
1. Marilyn Monroe
Often celebrated for her iconic curves, Marilyn’s surprisingly petite frame—a fact discovered after recent examinations of her actual clothing—proves that the endomorph female figure is nuanced and comes in all shapes and sizes.
2. Oprah Winfrey
The late Joan Rivers once called Oprah “fat” to her face on The Tonight Show in 1990. Instead of letting it get to her, this media mogul embraced fitness tailored to her endomorph qualities, focusing on balance and sustainability rather than extremes.
3. Jennifer Lopez
With a body that blends endomorph curves and the kind of athleticism typical of the mesomorph female, J.Lo’s physique is, symbolically, where strength meets sensuality.
4. Sofia Vergara
Her famous curves earned her a place in Hollywood, but they’ve also presented challenges in landing serious roles. “The way I look, I can’t play a scientist or a judge,” Sofia told the Spanish newspaper El Pais in 2024.
But she didn’t let the naysayers take away her confidence. Nope—she channeled it into building her career from the ground up, instead. It’s no wonder she’s one of the most successful actresses in Hollywood today.
5. Scarlett Johansson
Scarlett’s curvy figure has received far more scrutiny than it should throughout her career. But as she revealed to Cinemablend in 2020, “I’ve learned to tune out the noise and focus on feeling strong and healthy.”
6. Beyoncé
Queen Bey’s radical acceptance of her postpartum body struck a chord with many women.
“To this day my arms, shoulders, breasts, and thighs are fuller,” she opened up to Vogue magazine in 2018. “I have a little mommy pouch, and I’m in no rush to get rid of it.”
7. Monica Bellucci
Renowned for her timeless classic beauty, Monica faced criticism early in her modeling career for not conforming to thinness. But she didn’t let it stop her from transitioning successfully into serious acting.
“’I am not obsessed. I’ve always been a curvy woman, never so skinny, that’s my nature,” she said in an interview with the Sunday Times Style magazine. “And I want to get old in a peaceful way.”
Is there a certain diet endomorph female body types should be on?
In short—yes. Ask WILDFIT creator Eric Edmeaders about this, and he’ll tell you why eating for your body’s unique needs is important.
“It’s not about restriction or willpower—it’s about food freedom,” he says in the Mindvalley program of the same name. “When you eat in alignment with what your body needs, you feel great and achieve long-term results.”
So, what does this mean for your endomorph female body type, specifically?
Since your body stores fat more efficiently than it burns it, it’s important that you embrace fat-burning, energy-balancing foods and eating habits.
Here’s what a good endomorph diet plan for females can look like:
1. Macros for the endomorph female body type
Your body thrives on balance, and your macros—protein, fats, and carbohydrates—are the building blocks of that balance. Instead of fixating on your calorie intake, you can focus on the quality and ratio of your nutrients.
“Your body craves nutrient-dense foods, not just calories,” Eric says. “When you feed it what it needs, it naturally stops craving junk.”
Not sure where to start? Go with this easy-to-follow breakdown:
- 35% protein: A high-quality protein intake supports your body’s muscle-building processes and recovery while keeping hunger at bay. Think lots of lean meats, eggs, tofu, and lentils.
- 40% fat: Nope, not saturated or trans fats; these are the dangerous kind. What you can do is get your dose of healthy fats from avocados, nuts, and olive oil—they fuel your energy and keep you satisfied for longer.
- 25% carbs: There’s a reason why your carb intake should be the lowest of all three. Your body type tends to be more sensitive to insulin, which can raise the risk of type 2 diabetes over time. The best carbs to opt for? Quinoa, sweet potatoes, and cruciferous veggies—all complex carbs that keep your energy levels steady.
“Your metabolism responds better when your diet reflects the quality of food, not just the quantity,” Eric says, on matching your diet to your body’s unique metabolic profile.
2. Eating habits
It’s not just about what you eat—how and when you eat also plays a big role in supporting your body’s natural tendencies.
Small tweaks to your routine, like the ones below, can make a huge difference:
- Protein first, always. Having protein-rich meals daily works wonders, especially if you regularly work out. As Ben Greenfield, the trainer of The Longevity Blueprint program on Mindvalley, would suggest: “Start your day with a protein-packed breakfast after a fasted walk to kickstart fat-burning and stabilize your energy.”
- Say no to high-glycemic carbs. Replace white bread and refined sugars with the good types to keep your metabolism happy.
- Prioritize portion control. Smaller daily meals can help you manage your nutrient intake and energy levels more effectively.
- Stay hydrated. If hydrating isn’t your strongest suit, try the habit-stacking route. Pair drinking a glass of water with something you regularly do, like starting your morning routine, checking emails, or prepping a meal.
With metabolism-boosting eating habits locked in, the next step is to have a workout routine designed around your body’s unique needs.
What is a great endomorph workout plan for females?
If you’ve long wondered how to lose weight as an endomorph female, well, here’s the secret: a smart diet is only half the story.
To really move the needle, you need the right kind of exercise tailored to your body type. What works for ectomorphs or mesomorphs might not cut it for you.
Workout routine
A daily dose of low-intensity fasted walking—that is, rapidly paced strolling on an empty stomach before breakfast—is good for your body type.
Why? “Your body renews its cells and engages in a process called cellular autophagy when you’re in a state of fasting,” Ben says. It’s especially good for endomorphs, considering that it helps optimize fat-burning while improving metabolic efficiency.
Do endomorphs need more cardio?
Cardio is essential for endomorphs as it prevents their bodies from reverting to their natural fat-storing tendencies.
For optimal results, try combining:
- 30 minutes of high-intensity interval training (HIIT) two or three times a week, with
- 30 to 60 minutes of steady-state cardio two or three times a week, and
- Strength training two to three times a week.
Ultimately, balance is the name of the game here. Mixing things up doesn’t just supercharge your metabolism and enhance lean muscle—it’s also fat-busting.
Of course, no matter what you do, keep in mind that it’s not about going from zero to 100, but rather building sustainable momentum based on sustainable habits. Small yet sustainable steps, Ben says, are always the best, as they’re “easier to stick to long term.”
Learn more: 15 holistic weight loss strategies by Mindvalley’s health and fitness experts
How to dress as an endomorph female
“Confidence. If you have it, you can make anything look good,” said Diane von Fürstenberg once. And as an endomorph female, confidence is your best accessory.
Yes, it starts from within. But the right wardrobe can be the perfect finishing touch to complement the body you’ve nourished and strengthened.
Your curves, your shape, your presence—they’re all uniquely yours, and the right wardrobe choices, like the ones below, can help you accentuate them, instead of hiding them away.
1. Play with proportion
Your curves are made for shape plays—and with the right style, they’ll “shine.” So, don’t be afraid to play with proportion to flatter your figure.
Here’s how:
- Define your waist. For that “cinched” look, opt for high-waisted pants, wrap dresses, and belts. They help “sculpt” your body by drawing attention to your waist, your body’s natural focal point.
- Embrace structure. Structured blazers, tailored trousers, and fit-and-flare dresses can further accentuate your curves while balancing your overall silhouette. But shapeless, oversized pieces? Avoid them, as they tend to conceal your best features.
- Pair fitted and flowy pieces accordingly. Combining a fitted top with wide-leg pants, or a pencil skirt with a loose blouse, creates visual harmony.
2. Prioritize fabrics that move with you
Comfort and confidence go hand in hand, especially for endomorph queens.
Fabrics that stretch and breathe—like jersey, cotton blends, or soft knits—can hug your shape in all the right ways without clinging too tightly.
3. Say yes to bold accessories
Accessories aren’t just add-ons—they’re tools to amplify your natural style. And the right doesn’t just complete your outfit; it transforms it into a power move.
Make a statement with these tips:
- Layer up for impact. Stack necklaces or bracelets to create depth and drama. It’s not “too much”—it’s unapologetically you.
- Wear “chandeliers” that steal the show. Swap your dainty studs for statement hoops or chandelier earrings—they’ll frame your face and pull the look together.
- Walk in shoes doubling as exclamation points. Bright heels, embellished flats, or textured boots? Your footwear should have as much personality as you do.
- “Smize” with a statement handbag. A standout piece that complements your style can turn heads all on its own. Look for unique shapes or eye-popping—though not jarring—colors to carry your vibe.
4. Balance your neckline
The right upper body styling can transform your entire look.
When in doubt, turn to V-necks, scoop necklines, and off-the-shoulder styles; they’re your secret weapon to balance from the waist up. These curve-flattering cuts can frame your shoulders and décolletage while harmonizing your proportions beautifully.
5. Invest in supportive undergarments
The secret to a head-turning outfit: what lies beneath.
That’s right: your undergarments are your wardrobe’s unsung heroes. A well-fitted bra and high-waisted shapewear can smooth out lines, provide support, and make your clothes drape effortlessly. Meanwhile, seamless briefs and sculpting bodysuits keep everything in place.
BONUS: Your endomorph female diet and workout day plan
So, you’re hyped about eating and moving right for your body. But getting started can feel overwhelming, especially if you’re unsure how to tailor your habits to your body type.
Here’s what a well-rounded routine can look like:
| Time | Activity | Details |
| 7:00 AM | Fasted walk (20–30 minutes) | Put on your comfiest sneakers. Tune in to your favorite playlist of upbeat tunes or a podcast to keep you motivated and entertained. And don’t forget to bring a water bottle to rehydrate, post-walk. |
| 8:00 AM | Protein-packed breakfast | Opt for scrambled eggs or baked tofu with avocado and spinach on the sides. Add a side of berries to load up on fiber and antioxidants. |
| 12:30 PM | Strength training (30 minutes) | Perform compound exercises like squats, push-ups, and rows to build lean muscle and support recovery. |
| 1:30 PM | Balanced lunch | Enjoy grilled chicken or salmon with a side of quinoa and steamed veggies. Drizzle extra virgin olive oil for your dose of healthy fat. |
| 3:00 PM | Snack time | For a quick, energy-boosting bite, turn to a handful of almonds or a boiled egg paired with veggie sticks (like baby carrots or celery, to dip in hummus or a low-calorie sauce). |
| 6:30 PM | Steady-state cardio (30 minutes) | Go for a moderate-intensity activity like walking, cycling, or swimming to keep active. |
| 7:30 PM | Think lentil soup with roasted veggies or a hearty salad topped with chickpeas and a light vinaigrette. | |
| 9:00 PM | Wind-down routine | You can go for gentle mindful yoga, stretching, or meditation to relax your body and prepare for sleep. |
This is just an example of a day that brings together all the good stuff—smart food choices and all variations of targeted exercise.
But let’s be real, not every day will look like this, and that’s okay.
As long as you stick to the golden rule—to respect and work with your unique metabolism—you’re on the right track. As Ben says, “The key to supporting your metabolism is consistency—small, sustainable changes that align with your body’s natural rhythms.”
Live vibrantly, naturally
Taking care of yourself is never about fixing what’s “wrong,” but celebrating what’s right.
And it boils down to tapping into your body’s natural strengths to optimize what’s uniquely yours. For this, you can turn to Eric Edmeades’ free Mindvalley webinar, The End of Dieting As We Know It: Weight Loss based on Food Freedom.
Many women, including endomorphs, have benefitted from his principles, including:
- How to align your eating habits with your body’s natural rhythms
- Food freedom secrets and how-tos for long-term health
- Resetting your relationship with food sustainably
- Feeling amazing in your own skin—without guilt or restriction
Take it from this endomorph beauty, Donna Braxton. At 60 years old, she feels heaps better than she did in the past years of her life. Thanks to Eric’s lessons, she could finally overcome decades’ worth of weight and health frustrations. “ I’ve lost 26 pounds, improved my mood, and dropped to just two medications,” she says. On how she’d sum up WILDFIT: “It’s not a fad diet—it’s therapy.”
Let Donna’s story be the beacon of hope for you to finally see that change, without sacrificing your natural shine, is possible. And every wellness dream you’ve had—of feeling strong, vibrant, and in tune with your body—can begin at Mindvalley.
Welcome in.
