Body type lose weight. Endomorph Diet: Optimize Weight Loss for Your Body Type

25.08.202329.06.2023 by alexxlab

How does the endomorph body type affect weight loss. What are the key characteristics of an endomorph. Which foods should endomorphs eat or avoid. How can endomorphs tailor their diet and exercise for best results.

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Understanding the Endomorph Body Type

The concept of body types, or somatotypes, was introduced by American researcher William Sheldon in the 1940s. His research identified three main body types: ectomorph, mesomorph, and endomorph. Each type has distinct characteristics that influence how the body responds to diet and exercise.

Endomorphs typically have:

A higher percentage of body fat
Less muscle mass
A larger frame
Difficulty losing weight
Higher sensitivity to calorie consumption

These characteristics set endomorphs apart from ectomorphs (who have fast metabolisms and struggle to gain weight) and mesomorphs (who have a balanced body composition and can gain muscle and lose fat relatively easily).

The Metabolic Challenges of Endomorphs

Why do endomorphs often struggle with weight loss? The endomorph body type is associated with a slower metabolism. This means that endomorphs burn calories at a slower rate compared to other body types. As a result, excess calories are more likely to be stored as fat rather than being used for energy.

Additionally, some experts believe that endomorphs may have reduced carbohydrate tolerance. This theory suggests that endomorphs’ bodies are more likely to convert carbohydrates into fat storage rather than using them efficiently for energy. While more research is needed to fully understand this phenomenon, it has led to specific dietary recommendations for endomorphs.

Optimal Nutrition for Endomorphs

Given the metabolic characteristics of endomorphs, what dietary approach works best? Many nutrition experts recommend a diet higher in protein and healthy fats, with a moderate intake of carefully selected carbohydrates. This approach aims to support weight loss while maintaining energy levels and muscle mass.

Protein and Fat Sources for Endomorphs

Endomorphs should focus on incorporating high-quality protein and healthy fats into their diet. Some excellent options include:

Lean meats (chicken, turkey, lean beef)
Fatty fish (salmon, mackerel, sardines)
Eggs
Nuts and seeds (almonds, walnuts, chia seeds)
Avocados
Olive oil
Greek yogurt

Carbohydrate Considerations for Endomorphs

Should endomorphs avoid carbohydrates entirely? While some endomorphs may benefit from a lower-carb approach, completely eliminating carbohydrates is not necessary or recommended. Carbohydrates are an important source of energy and provide essential nutrients. The key is choosing the right types of carbohydrates and consuming them in moderation.

Endomorphs should prioritize complex carbohydrates, which are digested more slowly and have less impact on blood sugar levels. Good choices include:

Vegetables (leafy greens, broccoli, cauliflower, bell peppers)
Legumes (lentils, beans, chickpeas)
Whole grains (quinoa, brown rice, oats)
Fruits (berries, apples, pears)

On the other hand, endomorphs should limit their intake of simple carbohydrates, which are quickly digested and can lead to blood sugar spikes and increased fat storage. Foods to minimize include:

White bread and pasta
Sugary snacks and desserts
Sweetened beverages
Processed snack foods

The Role of Portion Control for Endomorphs

Due to their slower metabolism, endomorphs need to be particularly mindful of portion sizes. How can endomorphs practice effective portion control? Here are some strategies:

Use smaller plates to visually trick yourself into feeling satisfied with less food
Measure portions using a food scale or measuring cups, at least initially
Fill half your plate with non-starchy vegetables
Eat slowly and mindfully, paying attention to hunger and fullness cues
Avoid distractions while eating, such as watching TV or using your phone

By implementing these portion control techniques, endomorphs can better manage their calorie intake and support their weight loss efforts.

Exercise Strategies for Endomorphs

While diet plays a crucial role in weight management for endomorphs, exercise is equally important. What types of exercise are most effective for the endomorph body type?

A combination of cardiovascular exercise and strength training tends to yield the best results for endomorphs. Here’s why:

Cardiovascular exercise helps burn calories and improve overall metabolism
Strength training builds lean muscle mass, which increases resting metabolic rate
A mix of both types of exercise supports fat loss while preserving and enhancing muscle definition

Cardiovascular Exercise for Endomorphs

Endomorphs should aim for regular cardiovascular exercise to boost calorie burn and improve cardiovascular health. Effective options include:

Brisk walking
Jogging or running
Cycling
Swimming
High-intensity interval training (HIIT)

HIIT can be particularly beneficial for endomorphs as it provides an intense calorie burn and can boost metabolism for hours after the workout.

Strength Training for Endomorphs

Incorporating strength training into an endomorph’s fitness routine is crucial for building lean muscle mass and increasing metabolic rate. Effective strength training approaches include:

Bodyweight exercises (push-ups, squats, lunges)
Resistance band workouts
Weight lifting (free weights or machines)
Kettlebell exercises

Endomorphs should aim for 2-3 strength training sessions per week, targeting all major muscle groups.

Lifestyle Factors for Endomorph Success

Beyond diet and exercise, what other lifestyle factors can influence an endomorph’s weight loss journey? Several key elements can contribute to success:

Sleep and Stress Management

Adequate sleep and effective stress management are crucial for endomorphs. Poor sleep and high stress levels can lead to hormonal imbalances that promote weight gain and make it harder to lose fat. Endomorphs should prioritize:

Getting 7-9 hours of quality sleep each night
Practicing stress-reduction techniques like meditation or yoga
Maintaining a consistent sleep schedule
Creating a relaxing bedtime routine

Hydration

Proper hydration is essential for all body types, but it can be particularly beneficial for endomorphs. Staying well-hydrated can:

Support metabolism
Reduce feelings of hunger
Improve exercise performance
Enhance overall well-being

Endomorphs should aim to drink at least 8-10 glasses of water per day, adjusting based on activity level and climate.

Everything You Need to Know

Endomorph Diet: Everything You Need to Know

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Medically reviewed by Jared Meacham, Ph. D., RD, PMP, MBA, CSCS — By Valencia Higuera — Updated on January 20, 2022

Whether you’re looking to drop excess pounds or add some muscle definition, getting results involves maintaining a healthy diet and getting regular exercise. But depending on your body type, some diet and workout plans may work better for you than others.

If you have a higher percentage of body fat and little muscle definition, you may have what is known as an endomorph body.

Some people with endomorphic bodies struggle with weight loss. However, the key is understanding how your body type differs from other types and knowing what to eat and what not to eat.

American researcher and psychologist William Sheldon introduced the classification of different body types in the 1940s.

Through his research he concluded that, based on our skeletal frame and body composition, we each have an inherited body type, or somatotype, that determines whether we’re leaner, heavier, or somewhere in between. Because of this inherited body type, reaching weight loss and fitness goals often requires an individualized program.

Endomorphs are said to have a higher percentage of body fat and less muscle mass. They’re often heavier and rounder but do not necessarily have obesity. Because of their physical makeup, people with endomorphic bodies are more sensitive to calorie consumption than people with other body types.

Endomorphs must carefully watch their food intake to ensure they don’t consume more calories than they burn. Other characteristics include a larger frame and an inability to lose weight.

These characteristics differ from those of the other two body types, ectomorph and mesomorph. People with an ectomorph somatotype have a higher metabolism, which means they can eat more and gain little weight. They also have smaller joints, a smaller body size, and a narrower frame.

The mesomorph somatotype, on the other hand, is in between ectomorph and endomorph. These individuals may have a larger skeletal frame but a lower percentage of body fat. They can typically gain muscle and lose weight easily.

If you have an endomorphic body and you’re looking to lose weight or gain muscle definition, you may consider a fitness plan and diet that’s specific to your body type.

According to the diet’s theory, endomorphs have a slower metabolism. Since you don’t burn calories as fast as ectomorphs and mesomorphs, excess calories are more likely to convert to fat.

Some believe endomorphs are also less able to tolerate carbohydrates, so the best diet for your body type may be one with a higher fat and protein intake and a lower carbohydrate intake, such as the paleo diet. This diet can help you lose body fat while keeping your energy level up.

Good sources of fats and proteins include:

macadamia nuts
olive oil
beef
egg yolks
fatty fish
walnuts
cheese

However, you don’t have to avoid carbohydrates. Carbs are an excellent source of energy. Removing carbs from your diet can trigger side effects, including fatigue.

If too extreme, a low carb diet can also lead to gastrointestinal problems. The trick is choosing the right kind of carbs. Focus on complex carbohydrates such as vegetables, including starchy vegetables like potatoes and tubers, legumes, whole grains, and fruits.

Limit your intake of simple carbohydrates. These foods are high in sugar and calories, which can cause fat storage. Simple carbohydrates include white bread, white rice, pasta, cakes, and cookies.

Fruit is a healthy addition to any diet program. If you’re carb-sensitive, eat fruit in moderation. According to the American Council on Exercise, you should follow this formula when planning your daily meals:

30 percent carbohydrates
35 percent protein
35 percent fat

Portion control is also important when reducing body fat as an endomorph. This helps you avoid excess calorie consumption. Eating 200 to 500 fewer calories than you normally consume will also help you reach your weight loss goal.

According to proponents of the diet, because endomorphs have a harder time losing body fat, dieting alone may not be enough to lose weight. It’s also important to incorporate physical activity into your daily routine. This is a common recommendation for anyone looking to improve their overall health.

An effective fitness plan includes a combination of weight training and cardio training.

What does research say about diet and body type?

There’s been little research to date on how diet should be modified based on somatotype to achieve specific results.

Losing weight can seem like an uphill battle when your efforts don’t pay off. Understanding your individual body type, as well as the unique challenges endomorphs face, may help you drop pounds and hit your fitness goals.

Maintain a low intake of refined carbs, get plenty of regular physical activity, and practice portion control. These are all healthy behaviors recommended for most people. Sticking with this routine may help you shed excess pounds — and keep the weight off.

Last medically reviewed on January 20, 2022

How we reviewed this article:

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Bessesen DH. (2001). The role of carbohydrates in insulin resistance.
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Endomorph. (n.d.).
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How to eat & workout for an endomorph body type. (2014).
acefitness.org/acefit/healthy-living-article/60/5078/how-to-eat-and-train-for-an-endomorph-body/
Kenneth IO, et al. (2013). Investigation of William H. Sheldon’s constitutional theory of personality: A case study of the University of the Gambia.
mcser.org/journal/index.php/mjss/article/view/684/712
Koleva M, et al. (2000). Somatotype, nutrition, and obesity.
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Pilates dietary suggestions for endomorphic body types. (n.d.).
internationalpilates.org/Convention/Collection/Diets/EndomorphDiet.pdf
Teixeira T, et al. (2015). Main characteristics of metabolically obese normal weight and metabolically healthy obese phenotypes.
academic.oup.com/nutritionreviews/article/73/3/175/1837133
Weight loss and carbohydrates. (2020).
betterhealth.vic.gov.au/health/healthyliving/weight-loss-and-carbohydrates

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version

Jan 20, 2022

Written By

Valencia Higuera

Edited By

John Bassham

Medically Reviewed By

Jared Meacham, Ph.D., RD, PMP, MBA, CSCS

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Oct 11, 2017

Written By

Valencia Higuera

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Medically reviewed by Jared Meacham, Ph. D., RD, PMP, MBA, CSCS — By Valencia Higuera — Updated on January 20, 2022

The Best Diet and Fitness Advice for Your Body Type

People seem to describe body shapes in all sorts of ways these days—apple, pear, lanky, athletic, stocky, voluptuous… The list could go on and on. And to a certain extent, it seems pointless, and potentially emotionally damaging, to categorize your body’s shape. After all, our bodies are simply our bodies, and putting too much stock or thought into their appearance is completely unnecessary. Everybody and every body is unique, beautiful, and uniquely beautiful. But, as it turns out, there is some value in considering your somatotype when it comes to your approach to diet and fitness.

What Is a Somatotype?

A somatotype is a category describing the general shape of a human body. The three types are typically endomorphs, ectomorphs, and mesomorphs.

The somatotype approach to wellness goals aims to tailor nutrition and exercise advice for an individual to their body type or shape. While it’s not a universally accepted approach to body composition, fitness, and weight goals, some fitness and nutrition experts say that considering your natural body shape, fat distribution, and metabolic tendencies (which are all encapsulated in somatotypes) when trying to get fitter can help you have greater success. So we reached out to a few wellness pros to give us the details on somatotypes and teach us what the science says about how each body shape should approach nutrition and exercise habits.

Keep scrolling to learn about endomorphs, mesomorphs, and ectomorphs, as well as the best diet and exercise advice based on your body type.

Meet the Expert

Simon Byrne is a certified Precision Nutrition Level 1 coach, a Level 2 fitness instructor, and the owner of Bodies by Byrne.
Janette Marsac is a registered dietitian, nutritionist, and licensed master social worker based in New York City.

Benefits of the Somatotype Approach

Marsac says it’s helpful to consider your body type in your weight loss and fitness goals because diet and exercise recommendations for optimal health are not one-size-fits-all. “Each body type reacts and responds differently to calorie intake and exercises,” she explains. “Knowing which approach to take will help a person create a realistic plan and be more successful at achieving their goals.”

Byrne agrees that while the somatotype approach to guiding your dietary and exercise behaviors isn’t foolproof, it does help customize the approach to your body composition goals. “Where body type considerations are important is in choosing the optimal diet and training plan to reach your individual goals,” he says. “An awareness of your body type characteristics will reduce some trial and error and allow you to start losing weight and improving your fitness with tried and tested methods that you will likely respond better to.”

Endomorphs

W2 PHOTOGRAPHY / Stocksy

“[The] endomorph body type is defined as having a higher body fat percentage with less muscle mass,” says Marsac. Endomorphs also tend to be shorter, with a somewhat round build and a slower metabolism.

Dietary Recommendations

“These body types tend to be more sensitive to caloric intake,” explains Marsac. Byrne adds that endomorphs typically have a lower tolerance for carbohydrates, meaning they are more susceptible to weight gain with even a relatively minor caloric surplus. According to Marsac, “Dietary recommendations for this body type would be to consume a calorie deficit with adequate protein.”

Our experts say there are a few reasons why adequate protein intake is so important with body composition goals. “Protein is more satiating, meaning you’ll be less likely to snack on carb-rich, sugary foods, and it will also help you to better manage total daily calorie intake, as you’ll have fewer cravings,” explains Byrne. Marsac adds, “Adequate protein is required not only to maintain current muscle mass, but to build muscle mass, allowing for ‘body recompositioning,’ or reducing body fat percentage while building muscle.” She recommends endomorphs consume between 1.6 and 2 grams of protein per kilogram of body weight per day.

Our experts say there’s some flexibility in your macro ratio, or how you divide your daily calorie intake among the three primary macronutrients—carbohydrates, proteins, and fats. Marsac says once endomorphs’ protein needs are met and the percentage of the total daily calories to hit those needs is calculated, the remainder of the calories can be partitioned between carbohydrates and fats, but again, the specific ratios may vary somewhat. “While it’s recommended to consume a balance of both, if a person notices side effects such as nausea or light-headedness, their body is requiring more carbohydrates, yet some people feel more satisfied eating higher fats than carbs. That’s OK, too,” she says. “They do not have to be consumed in equal amounts, as long as the total of both does not exceed the reduced calorie goal.”

Byrne tends to recommend that endomorphs prioritize fats over carbohydrates in this split because of the propensity of carbohydrates to cause weight gain for this somatotype. “Carb intake should be focused around your workout window (before and after training),” he advises. “This encourages your body to utilize the carbs for energy and reduces the likelihood that you will store them in adipose tissue as excess body fat.”

Exercise Recommendations

Exercise goals for endomorphs involve building muscle and burning fat because increasing lean body mass will increase metabolic rate, helping you burn more calories throughout the day, even at rest. “Most endomorphs will respond better to high-intensity interval training (HIIT) and weightlifting to burn body fat and build muscle mass, which will help to display a leaner physique,” says Byrne.

Marsac says in addition to strength training, “aerobic exercises, especially those that target body fat—HIIT, speed training, metabolic conditioning training—are also beneficial.”

Byrne notes that endomorphs tend to carry more body weight, regardless of their body fat percentage, “due to having a wider frame, more muscle mass, denser bone structure, and also more body fat.” Therefore, he recommends they engage in joint-friendly, low-impact forms of cardio. “Even when performing HIIT-style training, it’s good to opt for cardio options like yoga, Pilates, cycling/spin, swimming, SkiErg, and rowing,” he says. “It is also beneficial for endomorphs to keep their heart rate up when performing resistance training to stay in a fat-burning state, and therefore, circuit-based training is something many endomorphs respond very well to.”

Because endomorphs are often striving for a daily calorie deficit, exercise can be used to keep energy expenditure high. “Most endomorphs will benefit from more training sessions each week (four to five), with each session being a shorter duration (20–30 minutes),” advises Byrne. “This should be supplemented with additional activities to keep energy expenditure high and can include a daily step target or sport-based leisure activities.”

Ectomorphs

MARC BORDONS / Stocksy

Byrne describes ectomorphs as naturally skinny, with less body fat, smaller bones, and a narrow structure. They tend to have a lankier, more wiry build and a fast metabolism, and they struggle to put on muscle.

Dietary Recommendations

“Due to having a faster metabolism and generally higher tolerance to carbohydrate intake, ectomorphs do not tend to easily gain weight or excess body fat. This can be beneficial, but ectomorphs [may] struggle to build muscle mass and increase strength,” notes Byrne. Marsac says ectomorphs should emphasize protein and carbohydrate intake in their diet to support muscle growth. “Daily protein intake should range between 1.8 to 2.2 grams per kilogram of body weight. Carbohydrate intake should be around 50% of a person’s daily caloric intake, with the remaining calories from fat,” she says. “Foods like potatoes, rice, and oatmeal make it easier to consume enough carbohydrates each day.” While many people associate only protein with muscle growth, Marsac says you also need carbohydrates, and Byrne adds that a caloric surplus of 300–500 calories per day will also support muscle development. Byrne recommends a diet where protein and fat each contribute about 30% of the calories, with carbohydrates comprising the other 40%.

Exercise Recommendations

Byrne says that the lean, lanky build of ectomorphs, combined with their naturally higher proportion of slow-twitch muscle fibers, means they tend to excel at aerobic exercise and may favor low-intensity steady-state, or LISS, cardio workouts like jogging, cycling, and elliptical trainers. But this doesn’t mean this type of workout is ideal when it comes to reaching body composition goals and putting on muscle. “Ectomorph body types should avoid excessive cardiovascular activity, like long runs, as this hinders muscle development,” advises Marsac.

Byrne says ectomorphs should prioritize strength training to build muscle and keep cardio intensity low to limit caloric expenditure. “Due to lower levels of body fat and lean muscle mass, ectomorphs will benefit more from strength-based resistance training and LISS-style training three to four times per week,” he says. “LISS cardio is needed to keep energy expenditure low (which will then be utilized for building muscle tissue) to burn fewer calories while also ensuring you are still working your cardiovascular system on a regular basis.”

Byrne recommends two to three 40–60 minute LISS workouts per week, which may include jogging, cycling, swimming, or hiking, to name a few, as long as the intensity is kept relatively low. “A full-body resistance-based session should then also be utilized three times per week, with a focus on building strength in compound exercises that target multiple muscle groups,” advises Byrne. “These include squats, deadlifts, lunges, overhead presses, chest presses, and rows. ”

Marsac specifies that this strength training should be focused on muscle hypertrophy. “Hypertrophy training consists of both growing muscle contraction fibers and increasing muscle glycogen storage. This looks like compound movements (squat, deadlift, bench press, overhead press) followed by isolation exercises of the same muscle group,” she says. “For instance, on days a person squats, isolation exercises should include leg extensions and hamstring curls.”

Mesomorphs

IVAN GENER / Stocksy

Mesomorphs have a naturally athletic build and tend to put on muscle rather easily.

Dietary Recommendations

“Mesomorphs are considered to be the more genetically gifted of the three somatotypes. This means they can utilize macros optimally to build lean muscle mass while generally gaining or holding very little body fat (by average standards),” explains Byrne. “Mesomorphs, therefore, have more freedom when it comes to dietary choices, but this doesn’t mean they can abuse calories by consuming significant amounts of ‘junk’ food. ” Rather, it just means there is more flexibility in the specific breakdown of macronutrient percentages for optimal body composition, and a balanced split among protein, fat, and carbohydrates may be ideal.

Marsac adds that the dietary recommendations should be modified to a mesomorph’s specific sport or athletic goal. “Protein intake will likely range between 1.5 and 2 grams per kilogram of body weight to support muscle maintenance,” she says. Carbohydrates should be increased for those requiring more stamina and endurance, like runners, rowers, or cyclists, and fat should be increased for individuals participating in powerlifting and strength competitions for strength support.

Exercise Recommendations

The naturally muscular build of mesomorphs tends to make them very responsive to strength training. Byrne says they can structure their resistance workouts in any way they see fit, focusing on total-body workouts, upper/lower-body split workouts, push/pull, or even isolated muscle groups. “For cardio, a mix of LISS or HIIT can be used depending on personal preference, but the most noticeable returns will come from a training plan focusing on three to five days of weight training,” notes Byrne. “I’m not saying you will develop freakish muscle size as a mesomorph, but rather a leaner, more toned physique without needing to spend countless hours on the StairMaster!”

Marsac adds that a balanced program of strengthening and conditioning exercise is ideal and says that mesomorphs can benefit from some more targeted moves. “Since mesomorph body types have a strong foundation, exercises that are beneficial include unilateral work like lunges, box step-ups, and dumbbell work to address any imbalances.”

Drawbacks of the Somatotype Approach

Byrne believes the main drawback of focusing too much on your body type is that you’ll neglect the basic training and dieting principles that are universal across all somatotypes. “Just because an ectomorph has a higher metabolism, for example, does not mean they are immune to gaining weight and body fat if they consume too high of a calorie surplus,” he says. “Also, people can change their body type through training and dieting, so an ectomorph could become an ecto-meso by building enough muscle mass, whereas an endomorph can become an endo-meso by speeding up their metabolism and nutrient utilization through HIIT-style training.”

Marsac agrees and believes it’s important not to allow your current or natural somatotype to limit your efforts and health goals. “Sometimes people think they’re locked into their body type and ‘will never change,’ therefore they never try,” notes Marsac. “A somatotype is a reflection of a person’s current physiological state, not a permanent one. Diet, exercise, and lifestyle habits have a great impact on changing a person’s body type.”

Because of this, our experts suggest that people should consider their body type when making diet and training decisions, but should not become restrained by it, since body types can change over time to some extent. “Get stronger by lifting weights, consume a calorie surplus/deficit to gain or lose weight, and utilize cardio to increase energy expenditure, and you will change your physique and fitness levels—regardless of your initial body type,” says Byrne.

diet for different body types, description

Are you an apple or a pear? Or maybe an hourglass? Determine your type and learn how to eat better to lose weight.

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Different body types (and the different ways in which the body accumulates and retains fat) affect how fat stores are distributed on the body, as well as in what ways it is best to get rid of it. We tell you how to lose weight most effectively for owners of the most common body types.

Contents of the article

Do not self-medicate! In our articles, we collect the latest scientific data and the opinions of authoritative health experts. But remember: only a doctor can diagnose and prescribe treatment.

How to Lose Weight with an Apple Body Shape

People with this body type tend to accumulate excess fat in the torso area, the shoulders are usually wider than the hips, and the arms and legs hardly accumulate fat. This is the most dangerous body type for health: after all, the fat deposited on the stomach “hugging” the internal organs, disrupting their work. If you are an “apple”, you should pay more attention to the health of the cardiovascular system, exercise and control blood sugar levels.

What to eat for those with an apple body shape

The healthiest foods for you are those that are high in healthy unsaturated fats. If you want to lose weight or just care about your health, try to base your diet on foods high in unsaturated fats and omega-3 fatty acids: fatty fish, nuts, seeds, avocados, vegetable oils, and so on.

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What to give up with an apple body type

The most harmful foods for apple people are carbohydrates, especially simple ones. Of course, it is impossible (and not necessary) to completely abandon products containing them, but make sure that their share in the diet does not exceed 40%. And, of course, give preference to foods with complex carbohydrates. It is also worth giving up sugary drinks, including juices – they do not contain fiber that regulates blood sugar, but there is a lot of fructose, which provides an instant surge of insulin.

How to lose weight with a pear body type

Narrow shoulders, a waist that is not very pronounced, and lush hips are signs of a pear body type. If this is your case, then we have good news: according to a 2014 study, the fat that “settles” on the thighs is not only safe, but even good for health. People with a pear body type have a lower risk of developing diabetes and cardiovascular disease. But if you still want to lose some extra weight, you should adhere to the following rules.

What can people with a pear body type eat?

Lean proteins, leafy greens, and healthy fats are the three pillars to base your diet on. Fresh vegetable salads with olive oil, as well as white meat chicken or lean beef, are the best lunch options.

What should people with a pear body type give up?

The main danger for you is sugar. This does not mean that you have to forget about desserts forever – a piece of your favorite cake or a bar of dark chocolate is even useful from time to time. But it’s important to avoid foods that contain hidden sugar. Your number one rule is to avoid any food that contains more than 3 grams of added sugar.

Slimming for an hourglass figure

One of the most popular body types: a pronounced waist and shoulders and hips that are approximately equal in width. With this type of figure, excess weight is distributed almost evenly and imperceptibly, but if it becomes too much, it can be dangerous to health. We tell you what to do to get rid of it as easily as possible.

What should people with an hourglass body type eat?

Vegetables are your best friends. With an hourglass body type, excess weight is gained mainly due to snacking. To maintain a beautiful figure, try to eat vegetables at every meal – they are not only healthy, but also perfectly saturate, satisfying quick hunger and keeping the figure.

What should women with an hourglass body type give up?

Women with an hourglass figure usually have higher levels of the hormones estrogen and progesterone, which protect our heart and blood vessels, but, alas, help to accumulate excess fat more easily, especially under stress. Therefore, it is worth controlling the amount of foods high in fat in the diet, and especially fatty sweets such as ice cream, sweets or pastries.

How to lose weight according to the type of figure?

How to lose weight according to body type?

Are you familiar with the original and simple method of the French dietitian Abravanel? He believes that actually losing weight is not at all difficult if you know the action of your hormones. “We lose weight with the help of the hormonal mechanism,” this doctor suggests.

It turns out that the type of a woman’s figure depends largely on which of the glands predominate in her body: the ovaries, adrenal glands, pituitary gland or thyroid gland.

Invites you to take a test of 26 questions and determine for yourself your weight loss option. Choose one answer for each question.

START THE TEST

1. Examine your figure as a whole from the front:

she is thinner above the waist than below

she does not have a clearly defined shape, the waist and hips do not appear

slightly defined waist, rounded hips, fat deposits throughout the body are evenly distributed

childish silhouette: poorly developed chest, body covered with “baby fat”

2. Turn around and look at the line of the back:

the back is slightly stooped, but arched back

the back is straight and flat, somewhat “falling”

the upper back is slightly concave, the bottom is straight

the upper back is like a child, the shoulders are rounded and the head protrudes slightly forward compared to the line of the spine

3. Now look at the head, its shape and correlation with the size of the figure as a whole:

the head is slightly smaller relative to the proportions of the figure

Square -shaped head, face is round or square

Head is oblong, oval, thin, thin

Reference to body proportions, the head seems several large

4. Your arms and legs:

of medium and sizes, with small fingers

square-shaped with small fingers

long, with elongated fingers

delicate and small

5. Your teeth:

white, medium-shaped, uneven

wide, slightly yellowish

small, white, even

wide, especially incisors

6. Your mouth:

has thin, well-defined lips

sensual, full lips

9 0002 movable wide

round , lips small

7. Skin of the face:

oily, but smooth

oily, slightly uneven (bumpy)

even, evenly moisturized (normal)

dry, susceptible to influences

8. At your ideal weight, you look:

thin, but with rounded buttocks and hips

thin, but strong build

thin and graceful

thin, with underdeveloped childish forms ami

9. Where is most of the body fat located? ?

on the buttocks

on the stomach and upper back

on the waist, upper and lower thighs

evenly throughout the body

10. Where is the most cellulite?

On the buttocks and on the outside of the thighs.

on the stomach and back

on the upper thighs

on the knees, chest

sweets, bread

dairy products

12. Which of the following do you dislike the most?

sausages

nuts

sweets, cakes

ice cream, curdled milk, kefir

13. How much coffee/tea do you drink per day?

one or two cups

three or four cups

five or more cups

less than one cup

14. What do you like to eat for breakfast?

bread and butter

ham or eggs

toast with marmalade

kefir, fruit, cottage cheese

15. Which of the meals do you consider the most important?

first breakfast

lunch

dinner

anyway

16. How many hours of sleep do you need to feel good at night?

8-9 hours

from 4 to 6 hours

7-8 hours

5-6 hours when I am in shape, and when tired – 9-10 hours

17. What time of day do you the most energetic and efficient?

at the end of the day

all day

peak performance comes after rest, eating

early in the morning

18. Do you suffer from insomnia?

very rarely

often

sometimes, not very often

sometimes, but several nights in a row

19. How much do you sweat?

moderately, mostly during physical activity

severely, sometimes doing nothing

when I am gaining weight – strongly, if in shape – slightly

slightly

20. When you are sick, what worries you the most?

arms and legs

waist

neck and shoulders

knees

21. Do you have painful periods?

only on the first day

occasionally – yes

yes, quite painful

slightly painful

22. How often do you have sex?

daily

2 times a week

no regularity: sometimes very rarely, then too often

once a week or less

23. What are you most interested in?

home, sex, family, food

business, money, practical matters

art, present day, projects

philosophy, ideals and ideals

24. What adjectives characterize your individuality?

sensual, passionate, balanced

sociable, open, practical

actress (in life), lively, constantly changing

intellectual, cold, uncommunicative

25. When you feel uncomfortable, you: 9000 3

ready to cry

become irritable

depressed

very nervous

26. What is the nature of your anger?

I quickly lose my temper, but one apology or compliment – I calm down.

Body type lose weight. Endomorph Diet: Optimize Weight Loss for Your Body Type

Understanding the Endomorph Body Type

The Metabolic Challenges of Endomorphs

Optimal Nutrition for Endomorphs

Protein and Fat Sources for Endomorphs

Carbohydrate Considerations for Endomorphs

The Role of Portion Control for Endomorphs

Exercise Strategies for Endomorphs

Cardiovascular Exercise for Endomorphs

Strength Training for Endomorphs

Lifestyle Factors for Endomorph Success

Sleep and Stress Management

Hydration

Everything You Need to Know

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