Endomorph Female Diet: What To Eat To Lose Excess Pounds And Build Muscle

Endomorph body types are said to store more fat than other body types. If you see yourself as an endomorph woman who is trying to lose weight, you may find that traditional diet and exercise plans don’t work as well as they do for other body types.

That’s because endomorphs are said to have a slower metabolism, which means they supposedly burn calories more slowly than other body types. This can make it more difficult to lose weight and easy to gain weight (1).

If you’re an endomorph woman who is trying to lose weight, there are several things you can do to help yourself. We’ve put together a list of the best tips for endomorph dieting to help you lose weight and build muscle.

What’s an Endomorph?

William Sheldon, a psychologist who developed the somatotype theory in the 1940s, described three body types: ectomorph, endomorph, and mesomorph. According to Sheldon’s theory, your body type is determined by your inherited physical characteristics. These body type classifications aren’t scientifically validated and they aren’t used in modern medicine. They are simply one person’s theory on how to think about individual body composition differences.

As described by Sheldon, endomorphs are characterized as having a rounder, fuller body type with more fat tissue. They tend to carry more weight in their hips, thighs, and midsection. They may find it difficult to lose weight and may be more prone to obesity (1).

According to Sheldon, because endomorphs are more sensitive to calorie intake, they may need to eat less than other body types to lose weight. They may also benefit from eating smaller meals more often throughout the day.

Endomorphs are said to be more likely to store fat and may find it difficult to build muscle. They may need to focus on strength-training exercises and eat a protein-rich diet to build muscle.

How Can Female Endomorphs Lose Weight?

Endomorph females lose weight just like anyone else, through a mix of balanced eating, exercise, and lifestyle changes. Prioritize a high-protein, low-carb diet with plenty of vegetables and healthy fats to boost metabolism and curb cravings. Incorporate strength training to build muscle and improve fat-burning, together with cardio such as walking or cycling. 

Stay consistent with portion control and avoid processed foods. Getting enough sleep, managing stress, and staying hydrated are essential for long-term success. As endomorphs may gain fat easily, they should focus on creating a sustainable caloric deficit while maintaining energy levels for both workouts and daily life. Dive deeper into weight loss for endomorphs with our dedicated article.

What Should an Endomorph Female Eat to Lose Weight?

If you see yourself as an endomorph female who is trying to lose weight, you may need to eat fewer calories than other body types. A calorie deficit occurs when you burn more calories than you consume. This can be accomplished by eating at a calorie deficit, exercising, or a combination of both (2).

Endomorphs are believed to be more sensitive to carbohydrates than other body types. This means that they may need to limit their intake of carbohydrate-rich foods, such as bread, pasta, rice, and potatoes.

A low-carb diet may help endomorphs lose weight by reducing their overall calorie intake. Low-carb diets have been shown to be effective for weight loss for some people and may help reduce the risk of obesity, heart disease, and type 2 diabetes (3).

Endomorphs may also benefit from following a high-protein diet. Protein has been shown to increase satiety and reduce hunger. It may also help endomorphs build muscle, which can help them lose weight in the long term (4).

Good sources of protein include lean meats, poultry, fish, tofu, legumes, and eggs. Endomorphs should also make sure to eat plenty of vegetables and fruits. These foods are commonly packed with nutrients and fiber that help you lose weight and maintain your health.

Some popular diet regimens that may be effective for endomorphs include the ketogenic diet, the Atkins diet, or a simple moderately low-carb diet. It’s important to speak with a doctor or registered dietitian before you start any new diet, as they can help you determine if a particular diet is right for you.

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What Do Endomorphs Eat for Breakfast?

Some low-carb, high-protein meal ideas for endomorphs include:

• Eggs: scrambled, omelet, or hard-boiled
• Avocado on whole-wheat toast
• Cottage cheese with fruit
• Leftovers from dinner the night before
• Smoothie made with protein powder, almond milk, and spinach

Read more: Metabolic Confusion for Endomorphs: Is It Real?

What Do Endomorphs Eat for Lunch?

Some healthy lunch options for endomorphs include:

• Chicken salad with olive oil and vinegar
• Tuna salad with avocado
• Cucumber and tomato salad with feta cheese
• Soup with chicken or beef
• Shrimp stir-fry with vegetables

What Do Endomorphs Eat for Dinner?

Some healthy dinner ideas for endomorphs include:

• Roasted chicken or fish with vegetables
• Beef or lamb stew
• Chicken or turkey chili
• Vegetable soup
• Grilled salmon with roasted vegetables

Should Endomorphs Snack?

Endomorphs may need to eat smaller meals more often throughout the day to keep their hunger under control. This can be accomplished by snacking on healthy foods between meals.

Some good snack options for endomorphs include:

• Nuts and seeds (small portions due to the high calorie content)
• Hard-boiled eggs
• String cheese
• Deli meat roll-ups
• Vegetables and dip
• Fruit and yogurt

What Supplements Should Endomorph Females Take?

Endomorphs may benefit from taking certain supplements to help them lose weight.

• Caffeine is a stimulant that may increase your metabolism and help you burn more calories. It may also reduce your appetite and make you feel less hungry throughout the day (5).
• Green tea may also be a good option for endomorphs. Green tea contains caffeine and catechins, which are compounds that may help increase your metabolism (6).
• Conjugated linoleic acid (CLA) is a type of fatty acid that may have a modest effect on weight loss (7).

Supplements such as caffeine, green tea, and CLA can be found in pill form at most health food stores. You can also simply drink coffee or green tea. CLA is naturally found in meat and dairy products.

What Exercises Should Endomorphs Do to Lose Weight?

In addition to following a healthy diet, endomorphs should focus on getting regular exercise. Exercise can help you lose weight by burning calories and increasing your metabolism.

Endomorphs may need to do more cardio than other body types to lose weight. Cardio exercises such as walking, running, and cycling can help you burn calories and lose weight (8).

Endomorphs may also benefit from strength-training exercises. Strength-training can help you build muscle, which can help you lose weight in the long term (9). Following a strength training program 2-3 times a week is a good way to start. 

A sample workout routine for endomorphs may look like this:

• Monday: Cardio (30 minutes)
• Tuesday: Strength training (45 minutes)
• Wednesday: Cardio (30 minutes)
• Thursday: Strength training (45 minutes)
• Friday: Cardio (30 minutes)
• Saturday: Rest
• Sunday: Rest

This workout routine can be adjusted according to your schedule and fitness level. It’s important to remember to listen to your body and take rests when needed.

Some strength training exercises that may be beneficial for endomorphs include squats, deadlifts, lunges, and presses. These are compound exercises that work multiple muscle groups at once and can help you burn more calories (10).

Endomorphs may also want to add HIIT (high-intensity interval training) to their workout routines. HIIT is a type of exercise that alternates between short bursts of intense activity and periods of rest. It has been shown to be an effective way to burn fat and lose weight (11).

HIIT workouts can be done with any type of cardio exercise. For example, on the treadmill, you could sprint for 30 seconds and then walk for 1 minute. You can repeat this cycle for the desired amount of time.

How Much Weight Can Endomorphs Lose in a Month?

Endomorphs can realistically lose 4-8 pounds in a month by following a healthy diet and exercise routine (12). This may seem like a slow weight loss, but it’s much easier to maintain and safer than rapid weight loss.

Endomorphs who are just starting their weight loss journey may see faster results in the beginning. This is because they’ll be losing mostly water weight and glycogen (stored carbohydrates).

As endomorphs lose weight, their metabolism may slow down even further. This is why it’s important to focus on lifestyle changes that can help you lose weight in the long-term. Fad diets and quick fixes aren’t sustainable and will likely only lead to weight regain.

Making permanent changes to your diet and exercise routine is the best way to lose weight and keep it off. Endomorphs who are committed to losing weight should focus on making small changes they can stick to for life.

The BetterMe: Health Coaching app will provide you with a host of fat-frying fitness routines that’ll scare the extra pounds away and turn your body into a masterpiece! Get your life moving in the right direction with BetterMe!

What Are Some Tips for Endomorphs Who Want to Lose Weight?

Here are some tips for endomorphs who want to lose weight:

• Focus on Sustainability

When you’re trying to lose weight, it’s important to focus on making changes you can stick to in the long term. Fad diets and quick fixes aren’t sustainable and will likely only lead to weight regain.

Here are some examples of lifestyle changes that seem small and insignificant at first, but are likely to lead to lasting weight loss:

• Eating a nutritious breakfast every morning
• Packing your own healthy lunch to work or school instead of buying unhealthy fast food
• Cutting back on sugary drinks and replacing them with water or unsweetened tea/coffee
• Taking the stairs, parking farther away, and doing other things that increase your daily activity level.
• Using smaller plates and bowls to control portion sizes
• Eating mindfully and slowly instead of scarfing down your food

We compiled an easy-to-follow Endomorph Workout plan that is designed to include tailored exercises, gradual progression, and practical routines to support a healthy and sustainable lifestyle.

Get your personal plan according to your age and BMI

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Male Female

Get your personal plan according to your age and BMI

Select your gender

Male Female

• Limit Ultra-Processed Foods

Endomorphs should limit ultra-processed foods as much as possible. Ultra-processed foods are high in calories, fat, and sugar, and can interfere with weight loss (13).

Instead, they should focus on eating whole, minimally processed foods such as fruits, vegetables, lean protein, and whole grains. These foods are more nutritious and will help you feel full longer.

• Limit Calorie-Dense Foods

Endomorphs should limit calorie-dense foods, such as sweets, pastries, and fatty meats. These foods are high in calories but low in nutrients and can lead to weight gain. 

Instead, focus on eating foods that are nutrient-dense, such as fruits, vegetables, lean protein, and whole grains. These foods will help you lose weight and maintain your health (2).

• Get enough sleep

Getting enough sleep is important for everyone, but it is particularly important for endomorphs. This is because endomorphs are believed to be more likely to gain weight if they don’t get enough sleep (14). Aim for 7-9 hours of quality sleep every night to lose weight and improve your health.

• Manage stress 

Endomorphs are thought to be more likely to gain weight if they’re stressed. This is because stress can lead to unhealthy eating habits. To lose weight, endomorphs should focus on managing their stress. Some ways to do this include exercise, yoga, meditation, and deep breathing (15).

Read more: Master the Keto Diet with This Simple 7-Day Lazy Keto Meal Plan

How to Speed up Endomorph Metabolism

While you can’t change your body type, there are scientifically supported methods to boost metabolism, regardless of body type:

1. Exercise Regularly: Engaging in both aerobic exercises and strength training can increase muscle mass, which can boost your resting metabolic rate (16).
2. Eat Protein-Rich Foods: Consuming protein can temporarily increase your metabolism through a process called the thermic effect of food (TEF), which is the energy required to digest, absorb, and process nutrients (17).
3. Stay Hydrated: Drinking water can temporarily boost metabolism and staying hydrated is essential for optimal bodily functions (18).
4. Get Enough Sleep: Poor sleep can negatively affect metabolism and increase the risk of weight gain (14).
5. Manage Stress: High stress levels can lead to hormonal imbalances that may slow down metabolism (15).
6. Consider Small, Frequent Meals: Some studies suggest that eating smaller, more frequent meals can keep your metabolism active (19), although this is disputed.

While these methods can help, it’s important to remember that genetics play a significant role in determining metabolic rate. Consulting a registered dietitian can provide personalized advice.

Frequently Asked Questions

• Is rice bad for endomorphs?

Rice isn’t inherently bad for endomorphs, but moderation and portion control are key. Endomorphs tend to have a slower metabolism and may gain fat easily, so consuming high-glycemic carbs such as white rice can lead to quick energy spikes and crashes. 

Opt for brown rice or other whole grains instead as they have more fiber and nutrients, which help with blood sugar regulation and keep you fuller for longer (20). Pair rice with protein and healthy fats to balance the meal and reduce the glycemic impact. 

Adjust your portion sizes to fit your caloric and nutritional needs for weight management.

• Is fasting good for endomorphs?

Fasting can be beneficial for endomorphs when done strategically, such as through intermittent fasting. This method involves cycling between eating and fasting periods, which can help reduce overall calorie intake, improve insulin sensitivity, and promote fat loss (21). 

As endomorphs store fat more easily, fasting may help create a caloric deficit essential for weight loss. However, it’s important to maintain nutritious eating habits during non-fasting periods.

Avoid overeating or consuming sugary, processed foods. Fasting isn’t suitable for everyone, so listen to your body and consult a healthcare professional if you have any health concerns.

Read our Endomorph Intermittent Fasting blog for tips on adapting fasting to your body type and achieving balanced, sustainable results.

• What is the best exercise for an endomorph female?

The best exercise for an endomorph female combines strength training and cardio (22). Strength training, such as weightlifting, builds muscle and boosts metabolism, helping burn fat even at rest. Including compound exercises such as squats, deadlifts, and push-ups is most effective. 

For cardio, incorporate moderate-intensity activities such as walking, cycling, or swimming to burn calories and improve heart health (11). HIIT (high-intensity interval training) is also a great option as it maximizes calorie burn in a short period. Balance workouts with rest days to allow for muscle recovery and aim to stay active regularly for long-term results.

• Is coffee bad for endomorphs?

Coffee isn’t necessarily bad for endomorphs and can even have benefits when it’s consumed in moderation. Coffee boosts metabolism and provides energy, which can enhance workout performance. However, excessive amounts or adding sugar and high-calorie creamers can interfere with weight loss goals, which may be a concern for endomorphs. 

Stick to black coffee or add minimal milk or natural sweeteners. Be mindful of how your body reacts to caffeine – it may cause jitters or disrupt sleep, which can harm your weight management efforts. Staying hydrated and balancing coffee with water intake is also important.

The Bottom Line

Those who identify as endomorphs may find losing weight and building muscle difficult. However, by following a healthy diet and exercise program, they can achieve their goals. Eating smaller meals more often and focusing on getting regular exercise can help endomorphs lose weight and build muscle. Taking supplements such as caffeine, green tea, and CLA are also said to be beneficial, but you can also get them from your diet.