Losing Weight as an Endomorph: Food List, Sample Menu & Exercises

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Diet and exercise tips for endomorph body types

Co-authored by John Burson and Dev Murphy, MA

Last Updated: August 16, 2023 Fact Checked

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• Endomorph Diet
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• Sample Menus
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• Exercises for Endomorphs
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• What is an endomorph body type?
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• Expert Interview

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If you’re an endomorph, you might be a bit more petite and rounder or bulkier than other people. While this doesn't mean you're fat, it may make it harder to lose weight than tall, thin ectomorphs or athletic mesomorphs. So what’s an endomorph to do to shed a few pounds? We’ve got you covered! Keep reading for an expert-backed guide to losing weight as an endomorph, from what to eat (and what not to eat) to how to exercise.

Things You Should Know

• Lose weight as an endomorph by eating more complex carbs, like fruits and whole grains, and cutting simple carbs, like cake and white bread.
• Eat plenty of lean protein, such as fish, chicken, tofu, and edamame.
• Exercise a few days a week, alternating between cardio, like jogging, and strength training, like planks and pull-ups.

Steps

Section 1 of 4:

Endomorph Diet

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1. 1
   Eat salmon, chicken, and tofu. Experts recommend a diet that’s high in protein. This will also keep you energized and motivated to exercise—which may also help you lose weight. Go for:

   • Chicken
   • Eggs
   • Salmon
   • Cheese
   • Tofu
   • Tempeh
   • Seitan
   • Edamame
   • Soy milk
2. 2
   Opt for beans, lentils, and peas. You might have some trouble processing simple carbs, and you need complex carbs to give your body long-lasting energy. Complex carbs, including starches can help you lose weight because they make you feel fuller on fewer calories. As a good rule of thumb, aim for a daily diet consisting of about 30% complex carbs, 35% protein, and 35% fat. Try:

   • Black beans
   • Chickpeas
   • Lentils
   • Peas
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3. 3
   Try nuts and seeds. Complex carbs come in the form of fibers—such as nuts and seeds—as well as starches, and all are essential to maintain your health and stay fit. You might hear black-and-white advice to “cut carbs” in order to shed a few pounds, but the truth is that dedicating about 30% of your daily food intake to complex carbs can really help you stay trim—especially when those carbs are fiber, which is great for your digestion and cholesterol. Opt for:

   • Sunflower seeds
   • Pumpkin seeds
   • Pistachios
   • Almonds
   • Nut and seed butter
4. 4
   Fill up on fruits and vegetables. Plenty of fruits and leafy green veggies will keep your digestive system functioning properly, fill you up, and help you slim down. Starting your meal off with a salad or bowl of fruit will not only provide you with important nutrients, but it’ll also help fill you up a bit before eating the rest of your meal so that you don’t overeat. Eat more:

   • Berries
   • Apples
   • Clementines
   • Pears
   • Broccoli
   • Spinach
   • Kale
   • Asparagus
5. 5
   Avoid white bread, cake, and cookies. We know, we know—what’s life without cake? Well, you can still have cake, but try to save it for special occasions. While complex carbs are great for your system, simple carbs can really bog down your metabolism, making it harder to lose weight. Plus, your body processes sugary simple carbs, like white bread and sweets, super fast. So that cookie might give you a helpful burst of energy, but it’s only temporary—and the calorie count usually isn’t worth it.

   • Consider a paleo diet to make sure you’re prioritizing fats and proteins over simple carbs. You can still eat fruit, legumes, and tubers on the paleo diet, which ensures you’re getting plenty of complex carbs.
6. 6
   Steer clear of soda and sugary juice. Remember not to drink your carbs! It’s easy to down a soda, sweet tea, or sugary fruit juice, forgetting that they’re high in simple carbs and calories. To stay healthy and slim down, opt for unsweetened tea, coffee, 100% fruit juice, diet soda, or bubbly water.

   • Keep in mind that while a can or 2 of diet soda a day is probably fine, some studies suggest diet soda may cause you to eat more sugar, possibly because imbibing a sweet (though sugarless) beverage may cause your brain to crave more sweets. However, these studies aren’t conclusive.
7. 7
   Cut your calories by about 500. As an endomorph, you might have to work a little harder than ectomorphs and mesomorphs to control your caloric intake. Most people require about 2000 calories a day to maintain their weight, but if you want to lose weight, shoot for about 500 fewer calories a day—or around 1500. Any more than 500 calories a day isn’t really sustainable.

   • If you’re a man, make sure you’re getting a minimum of 1500 calories a day, and if you’re a woman, get at least 1200.
   • You don’t have to count every last calorie to lose weight; just try to cut back on certain high-calorie foods and eat your meals in smaller portions.
   • However, keeping track of your calories can be useful in helping you lose weight. Try recording your daily caloric intake with a food tracker app like My Fitness Pal or Lifesum.
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Section 2 of 4:

Sample Menus

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1. 1
   Breakfast For a real treat, try a breakfast taco skillet. Just combine ground beef, scrambled eggs, and cheddar cheese, and top the mix with tomato, avocado, olives, green onion, sour cream, and salsa.

   • For a more classic breakfast, opt for scrambled egg whites, turkey bacon, and tomato slices.
   • If you’ve got a sweet tooth, try cinnamon and almonds in cottage cheese or a smoothie made with bananas, berries, and almond milk.
2. 2
   Lunch A great endomorph lunch might include a kale salad with olive oil and lemon juice dressing. Top the salad with lean grilled salmon or tofu, tomatoes, and cucumbers.

   • Or stir fry chicken or tofu with edamame or bell peppers and serve over brown rice.
   • If you’re a sandwich-lover, you don’t need to give up bread completely: try an open-faced sandwich using whole wheat bread, avocado, and smoked tempeh with cashew sauce.
3. 3
   Dinner On a chilly evening, make a cozy and delicious minestrone: just combine your favorite veggies (or whatever you’ve got in your fridge) in chicken or vegetable broth. Serve with a side of grilled chicken or tofu.

   • Or have a little fun with supper by making kabobs. Mix and match shrimp, lean pork or chicken, tofu, bell peppers, mushrooms, zucchini—whatever you want!
   • For a more classic dinner, serve steamed salmon, broccoli, and mushrooms with a side of riced cauliflower.
4. 4
   Snacks Eating healthier doesn’t mean cutting out snacktime—in fact, regular snacking (in moderation) can keep you energized and full, meaning you’re less likely to overeat during meals. For a quick and healthy endomorph snack, try a boiled egg, chunk of organic cheddar cheese, and a handful of blueberries.

   • Hummus, baby carrots, and celery sticks is another simple snack to help keep you alert between meals.
   • If you’re on the move, you can’t go wrong with a protein bar—just check the nutritional info on the wrapper to make sure it’s low-carb.
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Section 3 of 4:

Exercises for Endomorphs

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1. 1
   HIIT HIIT, or High-Intensity Interval Training, is a perfect cardio workout that really engages the whole body. HIIT workouts are brief (10-30 minutes) routines in which you alternate between multiple different exercises, like sprinting, jump-roping, or doing burpees.

   • You can find lots of different HIIT workouts for free on YouTube, or take a local class. Exercising from home is a great way to stay in control of what you’re doing and pause when you need to, but working out with others can make it more fun and help you stick with it longer.
2. 2
   Running Running is another great way to lose weight, especially when combined with dietary changes. Try to jog about 3 days a week for 30 minutes at a time—and don’t forget to warm up beforehand by walking for 5 or so minutes, and stretch afterward to prevent injury.

   • If you’re new to jogging, build up to it with regular 30-minute walks, then start alternating between running and walking. Eventually, you’ll be able to run the entire 30 minutes.
3. 3
   NEAT NEAT workouts are a super simple way to integrate more cardio into your day. NEAT stands for Non-Exercise Activity Thermogenesis, and it refers to any activity that gets your body moving—even if it’s not technically a “workout.” If you struggle to find time (or the motivation) to work out, weaving moments of physical activity into your day is a great way to ensure you still get some exercise.

   • Think using the stairs instead of the elevator, getting off the bus a few stops early and walking the rest of the way, playing with your kids, or sweeping the floor—these little moments of physical activity add up!
4. 4
   Pull-ups Pull-ups are a strength training exercise that only requires your body and something to, well, pull yourself up on, like a bar. To do a pull-up, just grasp the bar and use your upper body strength to pull yourself up.

   • You might not be able to pull yourself up at first—that’s totally OK, and common! By practicing, you’ll get stronger, until eventually you can pull yourself up.
5. 5
   Squats Squats build up your lower body by engaging your glutes and quadriceps, as well as your core. To do a squat, stand with your feet hip-width apart and your hands clasped in front of your chest, and then slowly bend your knees as much as you can, keeping your upper body as straight as possible.

   • Lift yourself up again, still keeping your upper body still. Repeat this 10-20 times for one set.
6. 6
   Lunges Lunges build muscle in your quads, glutes, core, and hamstrings. To do a lunge, start in a standing position, then take a big step forward with your right leg, leaning forward so that 70% of your body weight is on your right foot.

   • Lower your body until your right knee is at a 90-degree angle. Pause for a beat, then push yourself back upward with your right leg. Do this 10-20 times, then repeat with your left leg.
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Section 4 of 4:

What is an endomorph body type?

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1. Endomorphs have a high percentage of body fat and less muscle mass. This body type isn’t inherently fat—you just might be curvaceous or bulky. Also, your may struggle with insulin sensitivity, which causes simple carbs to be converted to sugar more readily; this, plus you slower metabolism, may make it difficult to lose weight.

   • The 3 different body types (or somatotypes) were identified by psychologist William Sheldon in the 1940s, who discovered that genetics may affect whether we have a body type that is leaner, heavier, or somewhere in between.
   • The other 2 body types are ectomorphs and mesomorphs.
     • Ectomorphs have a higher metabolism, meaning they can eat more without gaining much weight. Ectomorphs tend to have smaller body frames and joints.
     • Mesomorphs have a medium-sized body frame—larger than an ectomorph but smaller than an endomorph. They usually have no problem gaining or losing weight.

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