Endomorph Body Type Weight Loss: 6 Facts And What Works

An endomorph body type is one of the three main somatotypes (body types) identified by psychologist William Sheldon in the 1940s (1). 

Endomorphs tend to have a larger, rounder body shape, more body fat, and a slower metabolism than the other body types, ectomorphs and mesomorphs (1). Due to their genetic predisposition, endomorphs may have difficulty losing weight and keeping it off.

However, endomorphs can lose weight and achieve their desired body composition. With the right approach, they can successfully reach their weight loss goals. Here are six facts about endomorph weight loss and what works best for this body type.

What Is An Effective Endomorph Body Type Weight Loss Strategy?

An effective approach to weight loss for endomorphs is the same as for any other body type: a combination of healthy eating and regular physical activity. However, due to their genetic makeup, specific strategies may be more beneficial for endomorphs.

Below are 6 facts about endomorph body type weight loss and what works:

Fact #1: Traits of Multiple Somatotypes

It’s important to note that most people can have various traits from various body types. Experts often categorize humans into three somatotypes: 

• Endomorph
• Mesomorph
• Ectomorph 

You can have multiple somatotypes, meaning endomorphs may share characteristics with other body types, which can influence their weight loss and fitness approach.

Fact #2: Genetic Influences on Metabolism

Endomorphs typically have a genetic predisposition contributing to a slower metabolism (2). This trait means their bodies are more efficient at storing energy as fat, making it essential to adopt weight loss strategies that focus on boosting metabolic rate through diet and exercise adjustments.

Fact #3: Hormonal Impact on Fat Storage

Research suggests that endomorphs may have hormonal differences, such as higher levels of insulin or cortisol, which can predispose them to store fat more easily (3). 

Understanding these hormonal influences can help tailor dietary and exercise strategies to manage weight more effectively.

Fact #4: Importance of a Balanced Macronutrient Diet

A balanced diet that focuses on macronutrients is crucial for endomorphs. Diets that include moderate protein, healthy fats, and controlled carbohydrate intake can help manage weight.

Foods like lean proteins, nuts, seeds, and whole grains support muscle maintenance and energy levels (4).

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Fact #5: Effective Exercise Strategies

Scientific studies emphasize combining cardiovascular exercises with endomorph resistance training (5). Both categories of exercise help burn calories, which can contribute to the caloric consumption vs expenditure ratio. 

Cardio typically burns more calories per workout (depending on the intensity of the activity). At the same time, strength training increases lean body mass, which increases basal metabolic rate, meaning you burn more calories throughout the day, even at rest. 

A balanced mix of steady-state cardio, high-intensity interval training (HIIT), and weightlifting could be particularly effective.

Fact #6: Lifestyle Adjustments for Weight Management

Adopting lifestyle changes can significantly impact weight loss for endomorphs. 

• Stay hydrated
• Prioritize adequate sleep
• Manage stress through mindfulness or yoga

These small habits can improve overall health and help maintain a healthy weight. Regularly incorporating them can create a more conducive weight-loss environment (6).

Read more: The Ultimate Endomorph Food List: 10 Foods to Eat (and Avoid) for Weight Loss

How Much Weight Can Endomorphs Lose In A Month?

The amount of weight an endomorph can lose in a month varies based on several factors, including their starting weight, diet, exercise routine, and overall health.

Generally, a safe and sustainable rate of weight loss is about 1 to 2 pounds per week (7), which translates to approximately 4 to 8 pounds per month.

This rate ensures that weight loss is primarily from fat rather than muscle, helping to maintain long-term results. 

Endomorphs should focus on a balanced approach to achieve their weight loss goals by including the following:

• Healthy eating
• Regular exercise
• Sustainable lifestyle changes

What Is The Best Exercise For An Endomorph To Lose Weight?

Experts recommend a combination of cardio, strength training, and flexibility exercises for endomorphs who want to lose weight. 

This approach helps boost metabolism, build muscle, and improve overall fitness.

• Cardio Workouts: 

Cardiovascular exercises, such as brisk walking, cycling, or swimming, effectively burn calories and improve cardiovascular health (8). 

Incorporating high-intensity interval training (HIIT) can maximize fat burn in shorter periods by alternating between intense bursts of activity and rest.

• Strength Training: 

Lifting weights or doing bodyweight exercises like push-ups and squats helps build muscle mass. 

More muscle increases the resting metabolic rate, which means more calories are burned even at rest (9).

• Flexibility and Recovery: 

Yoga or Pilates improves flexibility, reduces stress, and enhances recovery. 

These exercises help prevent injuries and maintain a balanced fitness routine (10).

One-Week Endomorph Workout Plan For Weight Loss

Day 1: Cardio HIIT

• 5-minute warm-up (light jogging or brisk walking)
• 20 minutes HIIT: 30 seconds sprint, 1-minute walk (repeat for 20 minutes)
• 5-minute cooldown (walking and stretching)

Day 2: Upper Body Strength Training

• Push-ups: 3 sets of 10-12 reps
• Dumbbell shoulder press: 3 sets of 10-12 reps
• Bent-over rows: 3 sets of 10-12 reps
• Plank: 3 sets of 30 seconds
• Cooldown with arm and shoulder stretches

Day 3: Active Recovery and Flexibility

• 30 minutes of yoga focusing on flexibility and deep breathing
• Gentle stretching for the entire body

Day 4: Lower Body Strength Training

• Squats: 3 sets of 12-15 reps
• Lunges: 3 sets of 12 reps per leg
• Lateral Lunges: 3 sets of 10-12 reps per leg
• Calf raises: 3 sets of 15 reps
• Cooldown with leg stretches

Day 5: Cardio Endurance

• 30-45 minutes of steady-state cardio (cycling, swimming, or brisk walking)
• Cooldown with stretching

Day 6: Full Body Circuit Training

• Burpees: 3 sets of 10 reps
• Kettlebell swings: 3 sets of 15 reps
• Mountain climbers: 3 sets of 30 seconds
• Russian twists: 3 sets of 20 reps
• Cooldown with dynamic stretching

Day 7: Rest and Recovery

• Focus on rest or light activity such as walking or stretching
• Hydration and proper nutrition to support recovery

What Is The Best Fasting For Endomorphs?

The best fasting for endomorphs is one that aligns with their health goals and lifestyle. Some popular fasting methods for weight loss include intermittent fasting, alternate-day fasting, and prolonged water fasts.

• Intermittent Fasting: Alternating periods of eating and fasting, such as the 16/8 method (fasting for 16 hours and eating within an 8-hour window). It may help reduce calorie intake and boost metabolism.
• Alternate-Day Fasting: Alternating between days of unrestricted eating and calorie restriction (usually 500 calories or less). It may lead to significant weight loss but can be challenging to sustain long-term.
• Prolonged Water Fasts: Consuming only water for an extended period, usually 24-72 hours. They may result in quick weight loss, but they can be risky, and you should only do them under medical supervision.

It’s crucial to consult a healthcare professional before trying any fasting method, especially for those with underlying health conditions. A balanced diet and regular exercise routine are still the most effective long-term approaches to weight management for endomorphs. 

The key is to find what works best for your body and lifestyle through trial and error. When making decisions about nutrition and exercise, remember to prioritize overall health, not just weight loss.

What Are Three Secrets To Weight Loss For Endomorphs?

Achieving weight loss for endomorphs involves a strategic approach considering their unique body composition and metabolic tendencies. Here are three science-backed secrets to guide endomorphs on their weight loss journey:

Secret #1: Prioritize Protein and Fiber

For endomorphs, a diet rich in protein and fiber is essential. Protein helps maintain muscle mass and boosts metabolism (11), while fiber promotes a feeling of fullness, reducing overall calorie intake (12). 

To create a balanced diet that supports weight loss, incorporate lean proteins like:

• Fish
• Chicken
• Legumes

Along with fiber-rich foods such as:

• Whole grains
• Vegetables
• Fruits

Secret #2: Mix Cardio with Strength Training

Exercise is crucial for endomorphs, and the key is to combine both cardiovascular and strength training exercises. Cardio workouts, such as brisk walking, cycling, or swimming, effectively burn calories (8).

Strength training, on the other hand, helps build muscle mass, which can increase resting metabolic rate (9). A routine that includes both types of exercise will optimize fat loss and improve muscle definition.

Secret #3: Implement Lifestyle Changes

Endomorphs can significantly benefit from making lifestyle adjustments that support weight loss. Ensuring adequate sleep is vital, as poor sleep can disrupt hormones that regulate appetite and metabolism.

Managing stress through techniques like meditation or yoga can also help, as stress often leads to weight gain. Additionally, staying hydrated is crucial for metabolism and overall health. By integrating these lifestyle habits, endomorphs can enhance their weight loss efforts and sustain their results (6).

What Should Endomorphs Avoid?

Endomorphs should avoid extreme, quick-fix diets or weight loss methods. While these approaches may lead to temporary weight loss, they are unsustainable and can even harm overall health.

Here’s everything that endomorphs should stay away from:

• Crash Diets

Crash diets typically involve drastically reducing calorie intake, which can lead to rapid weight loss. However, this approach is not sustainable and can negatively affect metabolism, leading to weight gain in the long run.

• Elimination of Entire Food Groups

Cutting out entire food groups, such as carbohydrates or fats, may lead to initial weight loss. However, these restrictive diets are challenging to maintain and can result in nutrient deficiencies. So, ensure your endomorph body type diet plan doesn’t involve these restrictions.

• High-Processed Carbohydrates

Endomorphs should avoid high-processed carbohydrates like white bread, pastries, and sugary snacks. These foods can spike insulin levels, increasing fat storage, particularly in endomorphs genetically predisposed to storing more fat.

Researchers have linked diets high in refined carbohydrates to weight gain and metabolic issues (13). Instead, endomorphs should focus on complex carbohydrates like whole grains and vegetables to stabilize blood sugar levels and promote satiety.

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• Overly Restrictive Calorie Counting

Counting calories may benefit weight management, but restricting calorie intake can hinder metabolism and increase fat storage. Endomorphs must focus on a balanced diet rather than solely on calorie counting.

• Sedentary Lifestyle

Leading a sedentary lifestyle can make weight loss more challenging for endomorphs. Staying active helps burn calories, improves overall health, and supports metabolic rate (14). Thus, endomorphs must incorporate regular exercise into their routine.

• Excessive Cardio Workouts

While cardio is essential, excessive cardio can be counterproductive for endomorphs. Overemphasis on cardio without incorporating strength training can lead to muscle loss (15), which slows down metabolism. 

Studies show that cardio and resistance training are more effective for fat loss and muscle preservation (5). Strength training helps build muscle mass, which boosts metabolic rate and improves body composition.

• High-Stress Levels

Chronic stress can lead to weight gain in endomorphs by elevating cortisol levels, a hormone associated with increased appetite and fat storage. 

Research suggests stress management techniques, such as mindfulness, yoga, or meditation, can mitigate these effects (16). By managing stress effectively, endomorphs can prevent stress-related weight gain and improve overall well-being.

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• Skipping Meals

Skipping meals, particularly breakfast, is a way to reduce calorie intake, but this practice can backfire for endomorphs. It often leads to overeating later in the day and can disrupt metabolism. Scientific evidence supports the importance of regular meals to maintain stable blood sugar levels and control hunger (17).

While skipping meals can disrupt metabolism and lead to overeating later, a structured approach like intermittent fasting (IF) can benefit endomorphs.

Intermittent fasting involves cycling between periods of eating and fasting, which can help regulate insulin levels and enhance fat metabolism. 

Research suggests that IF can improve metabolic health and support weight loss by allowing the body to burn fat more efficiently during fasting periods (18).

For endomorphs, adopting an IF schedule such as the 16/8 method—where you fast for 16 hours and eat during an 8-hour window—can be effective when paired with a balanced diet. This practice helps maintain stable blood sugar levels and reduces the likelihood of overeating, as meals become more planned and mindful.

However, endomorphs must approach IF cautiously, ensuring that their nutritional needs are met during eating periods to support overall health and weight management goals.

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Read moore: Benefits Of Calisthenics: How Weight-Free Exercising Can Help You Lose Weight

Frequently Asked Questions

• What should an endomorph eat for breakfast?

Endomorphs should focus on a high-protein, low-carbohydrate breakfast to kickstart their metabolism and manage hunger throughout the day. Options include eggs with vegetables, Greek yogurt with nuts, or a protein smoothie with spinach and berries.

• Can endomorphs eat eggs?

Yes, endomorphs can eat eggs. Eggs are a great source of protein and healthy fats, which can help maintain fullness and support muscle building, which is crucial for boosting metabolism.

• Does walking help endomorphs?

Walking is beneficial for endomorphs because it increases daily calorie expenditure, improves cardiovascular health, and is a low-impact exercise that you can easily incorporate into a daily routine.

• Is yogurt good for endomorphs?

Yogurt, particularly Greek yogurt, is suitable for endomorphs due to its high protein content and probiotics, which support gut health and help regulate digestion. Choosing low-sugar options can enhance its benefits for weight management.

The Bottom Line

The bottom line for endomorph body type weight loss is that a balanced approach combining healthy eating, regular exercise, and lifestyle adjustments is key.

Endomorphs should follow a diet rich in protein and fiber, engage in cardio and strength training exercises, and make lifestyle changes such as ensuring adequate sleep and managing stress. These strategies help boost metabolism, manage weight effectively, and improve overall health.