Endomorph body types are said to store more fat than other body types. If you see yourself as an endomorph woman 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 harder to lose weight and easy to gain weight (2).
If you’re an endomorph woman trying to lose weight, there are a few 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.
How Do Female Endomorphs Lose Weight?
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 are not scientifically validated and they are not 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 (2).
Because, according to Sheldon, 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.
What Should An Endomorph Female Eat To Lose Weight?
If you see yourself as an endomorph female 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 less, exercising more, or a combination of both (8).
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 (7).
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 run (9).
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, Atkins diet, or a simple moderately low-carb diet. It’s important to speak with a doctor or registered dietitian before starting any new diet, as they can help you determine if a particular diet is right for you.
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
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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?
Some good snack options for endomorphs include:
- Nuts and seeds (small portions due to 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 might also reduce your appetite and make you feel less hungry throughout the day.
- Green tea is another good option for endomorphs. Green tea contains caffeine and catechins, which are compounds that may help increase your metabolism.
- Conjugated linoleic acid (CLA) is a type of fatty acid that may have a modest effect on weight loss.
Supplements like 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 like walking, running, and cycling can help you burn calories and lose weight (1).
Endomorphs may also benefit from strength-training exercises. Strength-training can help you build muscle, which can help you lose weight in the long run (10). Following a strength training program 2-3 times a week is a good way to start.
A sample workout routine for endomorphs might 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. 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 (11).
Endomorphs may also want to add HIIT (high-intensity interval training) to their workout routine. 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 (6).
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. This may seem like a slow weight loss, but it is 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 will be losing mostly water weight and glycogen (stored carbohydrates).
As endomorphs lose weight, their metabolism may slow down even further. This is why it is important to focus on lifestyle changes that can help you lose weight in the long-term. Fad diets and quick fixes are not 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 that they can stick to for life.
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What Are Some Tips For Endomorphs Who Want To Lose Weight?
Here are some tips for endomorphs who want to lose weight:
1. Focus On Sustainability
When trying to lose weight, it is important to focus on making changes that you can stick to for the long-term. Fad diets and quick fixes are not 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
2. Avoid Ultra Processed Foods
Endomorphs should avoid ultra processed foods as much as possible. Ultra processed foods are high in calories, fat, and sugar, and can interfere with weight loss (4).
Instead, focus on eating whole, minimally processed foods like fruits, vegetables, lean protein, and whole grains. These foods are not only more nutritious, but they will also help you feel full longer.
3. Avoid Calorie-Dense Foods
Endomorphs should avoid 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.
4. Get Enough Sleep
Getting enough sleep is important for everyone, but it is especially important for endomorphs. This is because endomorphs are thought to be more likely to gain weight if they don’t get enough sleep (4). Aim for 7-9 hours of quality sleep every night to lose weight and improve your health.
5. Manage Stress
Endomorphs are thought to be more likely to gain weight if they are 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.
The Bottom Line
Those who identify as endomorphs may find it difficult to lose weight and build muscle. However, by following a healthy diet and exercise program, they can reach their goals. Eating smaller meals more often and focusing on getting regular exercise can help endomorphs lose weight and build muscle. Taking supplements like caffeine, green tea, and CLA are also said to be beneficial, but you can also get them from your diet.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- Aerobic exercise alone results in clinically significant weight loss for men and women: (2013, nih.gov)
- BODY TYPES: HOW TO TRAIN & DIET FOR YOUR SOMATOTYPE (n.d., nih.gov)
- Calories (2021, nih.gov)
- Can lack of sleep cause weight gain? (2022, nih.gov)
- Eating highly processed foods linked to weight gain (2019, nih.gov)
- High-Intensity Functional Training (HIFT): Definition and Research Implications for Improved Fitness (2018, nih.gov)
- Low Carbohydrate Diet (2021, nih.gov)
- Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance (2021, nih.gov)
- Protein, weight management, and satiety (2008, nih.gov)
- Resistance training – health benefits (2022, nih.gov)
- Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy (2015, nih.gov)