Endomorph Diet and Workout Plan for Female Beginners

The concept of somatotypes – endomorph, ectomorph, and mesomorph – is controversial. While some experts argue that these classifications oversimplify the complexities of human physiology, others find them useful as a starting point for understanding individual tendencies in metabolism, fat storage, and muscle development (1). 

For those who identify with endomorphic traits – characterized by a naturally softer, rounder body shape and a tendency to store fat more easily – navigating the world of diet and exercise can feel particularly challenging (2).

Add to this the fact that many people don’t fit neatly into one category, often presenting as a blend of endomorph and another somatotype, and the picture becomes even more nuanced. 

Here, we share insights into how to create an endomorph diet and workout plan for female beginners. 

Why Do Endomorphs Have a Difficult Time Losing Weight?

The idea that endomorphs have a harder time losing weight stems from the theory of somatotypes, which suggests that individuals with endomorphic traits are predisposed to store fat more easily due to a slower metabolism and a higher propensity for fat retention (1).

This theory, which was introduced by psychologist William Sheldon in the 1940s, categorizes body types into three groups: ectomorphs (lean and long), mesomorphs (muscular and athletic), and endomorphs (rounder and softer) (1). If you’re curious about workouts for ectomorphs, check out our earlier article

While this framework has been widely adopted in fitness circles, it’s important to note that somatotypes aren’t rooted in modern scientific evidence. They are more of a subjective descriptive tool than a definitive explanation of how the body functions.

The claim that endomorphs have a “slow metabolism” is often oversimplified. Research has shown that metabolic rate varies between individuals, but these differences are usually minor and influenced more by factors such as muscle mass, activity level, and metabolic health than by body type alone (3).

What may contribute to the perception that endomorphs struggle with weight loss is their natural tendency to store fat more readily, particularly in the abdominal and lower body regions. This could be due to a combination of genetic factors, insulin sensitivity, and lifestyle habits.

However, it’s important to understand that these tendencies aren’t insurmountable barriers. With the right approach to diet, exercise, and overall lifestyle, individuals with endomorphic traits can achieve and maintain a healthy weight.

In short, while the theory of somatotypes provides a framework for understanding body composition tendencies, it doesn’t hold up as a scientifically rigorous explanation for weight loss challenges. Instead, focusing on evidence-based strategies tailored to individual needs is far more effective.

How Do Female Endomorphs Lose Weight?

The laws of thermodynamics – specifically, the principle that weight loss occurs when energy expenditure exceeds energy intake – apply universally, regardless of somatotype. In other words, creating a calorie deficit is the foundation of weight loss for everyone, including those with endomorphic traits (4).

However, the way this principle is applied can vary based on individual factors such as body composition, activity level, and metabolic health.

By combining a balanced diet, regular exercise, and a commitment to overall well-being, female endomorphs can achieve their weight loss goals while improving their health and quality of life.

When it comes to weight loss, progress is made by inches, not miles, so it’s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to stay on track and hold yourself accountable!

Dietary Adjustments

Endomorphs may benefit from a diet that emphasizes nutrient-dense, whole foods while moderating carbohydrate intake.

This doesn’t mean cutting out carbs entirely, but focusing on complex carbohydrates such as vegetables, legumes, and whole grains, which have a lower glycemic impact and more fiber, which is filling (5).

Pairing these with lean proteins and healthy fats can help stabilize blood sugar levels and support satiety (6, 7). This means you may feel fuller for longer, which can help you avoid overeating.

Strength Training

Building muscle is particularly beneficial for endomorphs, as muscle tissue increases resting metabolic rate (8). Incorporating resistance training 2-4 times per week can help improve body composition by increasing lean mass and reducing fat.

Cardiovascular Exercise

While strength training is essential, combining it with moderate-intensity cardio or high-intensity interval training (HIIT) can enhance calorie burn and improve cardiovascular health (9).

Lifestyle Factors

Sleep, stress management, and recovery all play a significant role in weight loss. Chronic stress and poor sleep can disrupt hormonal balance, which makes it more difficult to lose weight (10, 11). Prioritizing rest and recovery is just as important as diet and exercise.

Read more: High-Protein Meal Plan for Muscle Gain: Dos and Don’ts

How to Plan an Endomorph Diet and Workout Plan for Females

When designing a diet and workout plan for an endomorphic female, the goal is to create a sustainable, science-backed approach:

Step 1: Assess Current Lifestyle and Goals

Before you make any changes, it’s helpful to evaluate where you’re starting from. This includes:

• Tracking current eating habits to identify patterns, such as portion sizes, food choices, and meal timing.
• Assessing physical activity levels, including both structured exercise and daily movement.
• Defining clear, realistic goals, such as fat loss, improved strength, or better energy levels.

This step provides a baseline and ensures the plan is tailored to your individual needs.

Step 2: Calculate Caloric Needs and Macronutrient Ratios

While the law of thermodynamics applies universally, endomorphs may benefit from specific macronutrient adjustments.

• Caloric Intake: Use a reliable calculator to estimate daily caloric needs based on age, weight, height, and activity level. Aim for a moderate calorie deficit (e.g.,10-20% below maintenance) for sustainable fat loss.
• Macronutrient Ratios: A balanced approach may include:
  • 45-50% carbohydrates (focus on complex carbs such as vegetables, legumes, and whole grains).
  • 25-30% protein (to support muscle retention and satiety).
  • 20–30% healthy fats (for hormonal health and energy).

These ratios can be adjusted based on individual preferences and progress.

Step 3: Prioritize Nutrient-Dense, Whole Foods

The quality of food matters as much as quantity (12). Focus on:

• Proteins: Lean meats, fish, eggs, tofu, and legumes.
• Carbohydrates: Vegetables, fruits, and whole grains.
• Fats: Avocados, nuts, seeds, and olive oil or other vegetable oils.
• Hydration: Drinking plenty of water to support metabolism and recovery.

Minimize ultra-processed foods, added sugars, and refined grain products, which can contribute to energy crashes and cravings (13).

Step 4: Design a Strength-Focused Workout Plan

Building muscle is particularly beneficial for endomorphs, as it increases resting metabolic rate and improves body composition. A beginner-friendly plan might include:

• Frequency: 3-4 strength training sessions per week.
• Structure: Full-body workouts focusing on compound movements like squats, deadlifts, push-ups, and rows.
• Progression: Gradually increasing weights or resistance to challenge the muscles over time.

Strength training burns calories while enhancing functional fitness and confidence (14).

Step 5: Incorporate Cardiovascular Exercise

Cardio complements strength training by improving cardiovascular health and increasing calorie expenditure (15). For endomorphs:

• Frequency: 2-3 sessions per week.
• Intensity: A mix of moderate-intensity steady-state cardio (e.g. brisk walking, cycling) and high-intensity interval training (HIIT).
• Duration: 20-40 minutes per session, depending on fitness level and goals.

HIIT, in particular, can be effective for fat loss while preserving muscle mass (16).

Step 6: Focus on Recovery and Stress Management

Recovery is often overlooked but is essential for progress. Endomorphs may be more sensitive to stress, which can impact weight loss. Key strategies include:

• Sleep: Aim for 7-9 hours of quality sleep per night to support hormonal balance and recovery.
• Active Recovery: Incorporate activities such as yoga, stretching, or light walking on rest days.
• Stress Management: Practice mindfulness, meditation, or deep breathing to reduce cortisol levels.

A well-recovered body performs better and is more resilient to challenges.

Step 7: Monitor Progress and Adjust as Needed

No plan is perfect from the start. Regularly track progress through:

• Body measurements, photos, or how clothes fit (rather than relying solely on the scale).
• Performance improvements in workouts, such as lifting heavier weights or completing more reps.
• Energy levels, mood, and overall well-being.

If your progress stalls, consider adjusting calorie intake, macronutrient ratios, or workout intensity.

By following these steps, you can create a personalized, sustainable plan that supports fat loss, builds strength, and enhances overall health.

How Should Endomorph Females Work Out?

When designing a workout plan for endomorphic females, the focus should be on improving body composition, boosting metabolism, and enhancing overall fitness. This involves a combination of strength training, cardiovascular exercise, and active recovery.

Strength Training: Building Muscle to Boost Metabolism

Strength training is a cornerstone for endomorphs because muscle tissue burns more calories at rest than fat tissue.

• Resistance training increases lean muscle mass, which elevates resting metabolic rate (17).
• Compound movements (e.g. squats, deadlifts) engage multiple muscle groups, maximizing calorie burn (18).
• Strength training may help improve insulin sensitivity, which can help regulate blood sugar levels (19).

Sample Strength Training Plan (3 Days/Week):

• Day 1: Lower Body
  • Glute bridges: 3 sets of 15 reps
  • Squats: 3 sets of 10 reps
  • Romanian deadlifts: 3 sets of 10 reps
  • Step-ups (with weights): 3 sets of 12 reps per leg
• Day 2: Upper Body
  • Push-ups (or bench press): 3 sets of 10 reps
  • Dumbbell rows: 3 sets of 12 reps per arm
  • Overhead shoulder press: 3 sets of 10 reps
  • Plank (hold for 30-60 seconds): 3 sets
• Day 3: Full Body
  • Pull-ups (assisted if needed): 3 sets of 8 reps
  • Kettlebell swings: 3 sets of 15 reps
  • Deadlifts: 3 sets of 8 reps
  • Farmer’s carry: 3 sets of 30 seconds

Cardiovascular Exercise: Burning Calories and Improving Heart Health

Cardio complements strength training by increasing calorie expenditure and improving cardiovascular fitness.

• Moderate-intensity cardio helps create a calorie deficit.
• High-intensity interval training (HIIT) is particularly effective for fat loss while preserving muscle mass.
• Cardio improves endurance and overall energy levels.

Sample Cardio Plan (2–3 Days/Week):

• Moderate-Intensity Cardio:
  • Brisk walking, cycling, or swimming for 30-45 minutes.
• HIIT Session:
  • Warm-up: 5 minutes of light jogging.
  • Intervals: 30 seconds of sprinting, followed by 1 minute of walking (repeat for 15-20 minutes).
  • Cool-down: 5 minutes of stretching or light walking.

Active Recovery: Supporting Recovery and Reducing Stress

Active recovery days are essential for preventing burnout and promoting long-term adherence to the plan (20).

• Light activities such as yoga or stretching improve flexibility and reduce muscle soreness.
• Recovery helps regulate cortisol levels, which can impact fat storage.

Sample Active Recovery Plan (1-2 Days/Week):

• Yoga or Pilates: 30-60 minutes.
• Light walking or hiking: 20-30 minutes.
• Foam rolling and stretching: 10-15 minutes.

What Is the Best Eating Plan for an Endomorph?

For endomorphs, the best eating plan focuses on stabilizing blood sugar levels, supporting metabolic health, and creating a sustainable calorie deficit for fat loss (21).

Here’s a detailed breakdown of the best eating plan for endomorphs, together with a sample meal plan to illustrate these principles:

Key Principles of an Endomorph Diet

1. Moderate Carbohydrate Intake
Endomorphs sometimes feel like they are more sensitive to carbohydrates, meaning excess carbs can be stored as fat more readily.

• Focus on complex carbohydrates such as vegetables, legumes, and whole grains, which have a lower glycemic index and provide sustained energy (22).
• Limit refined grain products (such as white rice and anything made with white flour) and added sugars, which can cause blood sugar spikes and crashes.

2. High Protein Intake
Protein is essential for preserving lean muscle mass, particularly during a calorie deficit (23). Protein also increases satiety, helping to control hunger and reduce overeating (24).

• Include lean protein sources such as chicken, fish, eggs, tofu, and legumes in every meal.

3. Healthy Fats for Hormonal Balance
Fats are essential for overall health and hormonal regulation (25).

• Prioritize unsaturated fats from sources such as avocados, nuts, seeds, olive oil, and other vegetable oils.
• Avoid trans fats and limit saturated fats.

4. Portion Control and Meal Timing
Endomorphs may benefit from smaller, more frequent meals and snacks to maintain stable energy levels and prevent overeating.

• Aim for 3 main meals and 1-2 snacks per day. Strive for a balance of protein, complex carbs, and healthy fats at each meal and snack.
• Practice mindful eating to avoid consuming excess calories.

5. Hydration and Fiber
Staying hydrated and consuming fiber-rich foods supports digestion and helps control appetite (26, 27).

• Drink at least 8-10 cups of water daily.
• Include plenty of vegetables, fruits, legumes, and whole grains for fiber.

BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.

Sample Endomorph Meal Plan

Breakfast:

• 2 scrambled eggs with spinach and tomatoes
• 1 slice of whole-grain toast
• 1/4 avocado
• Black coffee or green tea

Mid-Morning Snack:

• 1 small handful of almonds (approximately 10-12)
• 1 small apple

Lunch:

• Grilled chicken breast (4-6 oz)
• Quinoa (1/2 cup cooked)
• Steamed broccoli and carrots (1 cup)
• Olive oil and lemon dressing (1 tbsp)

Afternoon Snack:

• Greek yogurt (unsweetened, 1/2 cup)
• A few cucumber slices or baby carrots

Dinner:

• Baked salmon (4-6 oz)
• Roasted sweet potato (1/2 cup)
• Mixed greens salad with olive oil and balsamic vinegar (1 tbsp)

Optional Evening Snack:

• 1 boiled egg or a small handful of walnuts

Read more: Healthy Meal Plan For Picky Eaters: Making Healthy Eating Accessible

Is Fasting Good for Endomorphs?

Fasting can be an effective tool for weight loss and metabolic health (28), but it’s not inherently better or worse for individuals with traits associated with “endomorphs”. The success of fasting depends on:

• Whether it helps you maintain a calorie deficit.
• How well it fits with your lifestyle and preferences.
• Whether it supports your overall health, including muscle preservation, energy levels, and mental well-being.

Fasting, particularly intermittent fasting (IF), is a method of structuring eating patterns rather than a diet in itself. Its primary mechanism for weight loss is creating a calorie deficit – consuming fewer calories than the body expends (29).

Specifically, it helps weight loss through:

1. Calorie Restriction: By limiting the eating window, fasting naturally reduces opportunities to overeat, which can help with weight loss.
2. Improved Insulin Sensitivity: Fasting periods may help regulate blood sugar levels and improve insulin sensitivity, which is beneficial for individuals who are prone to fat storage (30).
3. Metabolic Flexibility: During fasting, the body shifts to using stored fat for energy, particularly when glycogen stores are depleted (31).

Rather than focusing on somatotypes, consider fasting as a tool that can be adapted to individual needs. For example:

• If you tend to overeat in the evening, a time-restricted eating (TRE) schedule that ends earlier in the day might help.
• If you prefer fewer, larger meals, intermittent fasting (e.g. 16:8) can simplify your eating routine.
• If you have a history of disordered eating, are taking medication that lowers your blood sugar, or struggle with hunger management, fasting may not be the best approach.

The key is to evaluate whether fasting fits your lifestyle, supports your goals, and feels sustainable.

Frequently Asked Questions

• What are the three fat destroyers for endomorphs?

1. Strength training: Building muscle increases resting metabolic rate, which helps the body burn more calories, even at rest.
2. High-intensity interval training (HIIT): Short bursts of intense exercise followed by rest periods are highly effective for fat loss while preserving muscle.
3. Balanced nutrition: A diet that is rich in lean protein, healthy fats, and complex carbohydrates supports fat loss by stabilizing blood sugar and reducing cravings. Reducing overall calories will lead your body to burn stored fat.

• Can you change from endomorph to mesomorph?

You cannot change your genetic predisposition or body structure. However, you can significantly alter your body composition through strength training, proper nutrition, and consistent exercise. This can result in a leaner, more muscular appearance that is often associated with mesomorphs. Somatotypes are a subjective classification based on physical appearance, not individual physiology or genetics. 

• Can endomorphs lose weight by walking?

Yes, walking can contribute to weight loss by increasing daily calorie expenditure, particularly when combined with a calorie-controlled diet (32). While walking is a low-impact and sustainable form of exercise, combining it with strength training and higher-intensity workouts will yield better results for fat loss and overall fitness.

• What foods are bad for endomorphs?

Food is neither good nor bad. How much of it you consume may have a helpful, or unhelpful effect on your dietary plan. Endomorphs should limit:

• Refined carbohydrates and added sugars: White bread, pastries, and sugary snacks can cause blood sugar spikes and promote fat storage.
• Ultra-processed foods: Chips, fast food, and packaged snacks are calorie-dense and nutrient-poor.
• Sugary beverages: Sodas and sweetened drinks add empty calories and disrupt blood sugar regulation.

Focusing on whole, nutrient-dense foods is the key to supporting fat loss and overall health.

The Bottom Line

An endomorph diet and workout plan for females is most effective when it’s guided by science, self-awareness, and sustainability. While genetics and natural tendencies play a role in how bodies respond to diet and exercise, focusing on evidence-based strategies, such as strength training, balanced nutrition, and consistent activity, empowers you to achieve lasting results. Remember, there’s no one-size-fits-all approach. The best plan is one that adapts to your unique needs, supports your well-being, and can be maintained in the long term.