Hourglass, rectangle, pear… what shape do you associate with your body? Perhaps you have never thought about it or even find it mildly offensive. Is there really a benefit to assigning your body a certain shape?
While neither way is “good” or “bad,” some dietitians believe that finding out your body type can be beneficial. “It’s important to work with your body instead of against it,” says a registered dietitian. kayley george, rd, specializing in weight loss. George explains that there are so many different diet plans that it’s important to take a personalized approach; one way of eating and exercising will not work for everyone. “It’s important to design your diet around what works best for your body and lifestyle,” she says.
Related: Looking to lose weight? Get Started With These 40 Foods And Drinks Backed By Experts And Science
The endomorph body type is a specific body type, describing people who are apple- or pear-shaped, and eating an endomorph diet, or a diet geared toward people with this body type, can help. “Endomorph body types tend to carry more weight around their midsection,” says George. “Your weight is often in your hips, thighs, and lower abdomen,” adds the registered dietitian and From Exhaustion to Balance Author Patricia Bannan, RDN.
Again, it bears repeating that the endomorph body type is not “better” or “worse” than other body types. It is simply describing a type of body that exists. If you have this body type, you can benefit from following the endomorph diet, which includes an eating plan and exercise tips specifically for people with this body type.
Related: Does intermittent fasting work better based on body type? This is what doctors think
What determines one’s body type?
According to Bannan, there are many different factors that determine what a person’s body type is. This can include genetics, skeletal structure, eating patterns, physical activity habits, gender, and age. “As with most things, it is a combination of nature and nurture,” says George. “You tend to see family members that have the same ‘construction’. Nothing is set in stone, but you also have to take into account your natural constitution.”
Bannan says that the distribution of fat in certain regions of the body can have an impact on health conditions, so it’s important to consider your body type. “Endomorphs typically have a harder time losing weight, so understanding how the body responds to certain foods and exercises can also help tailor efforts to specific goals,” she says. “For example, since endomorphs typically have a higher body fat percentage, the focus may be on reducing body fat and increasing lean muscle mass.”
If you have an endomorph body type and want to lose weight in a healthy way, both dietitians say there is a specific diet and physical aptitude guidelines to keep in mind.
What should someone with an endomorph body type eat and not eat?
“An endomorph body type is often caused by excessively high levels of cortisol, which increases glucose. [blood sugar] levels, resulting in an increase in insulin,” says George. She explains that insulin is responsible for transporting glucose to cells for energy use or to be stored for later use as fat. “Over time, if glucose levels stay high, the body will store excess glucose as fat, leading to persistent fat storage in the midsection,” she says.
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To combat this, Bannan recommends that endomorphs focus on lean protein, complex carbohydrates (including many high-fiber plant-based foods), and healthy fats. “This promotes lean muscle mass retention while also balancing blood sugar levels,” she says. “It also provides the benefit of antioxidants in many fruits and vegetables, and the anti-inflammatory effects of omega-3s.”
George adds that it’s also important for people with an endomorph body type to eat consistently every day and watch portion sizes. “Eating three meals a day with two snacks will better help stabilize blood sugar and reduce cravings that can cause one to overeat,” she says. “Skipping meals and waiting to eat until later in the day can cause our bodies to go into ‘starvation mode’ and start storing fat instead of using it for energy.”
It is also important to consider which foods to avoid. Bannan says that people with this body type should minimize foods high in saturated fat, simple carbohydrates, and added sugars. George agrees, saying it’s especially important to minimize highly refined carbohydrates. “These foods tend to be low in fiber and high in saturated fat, which rapidly raise blood glucose levels. This can disrupt hunger cues,” she says.
Recommended foods for people with an endomorph body type:
- Vegetables
- Fruit
- whole grains
- Beans
- garbanzo beans
- Lean protein (such as tofuskinless, white meat poultry and lean beef)
- Seafood
- Dairy (as long as you have no sensitivity or allergy)
- Eggs
- Oils rich in omega-3, such as olive oil and avocado oil
Recommended foods that people with an endomorph body type should minimize or avoid:
- White bread
- cakes
- Potato chips
- Pasta
- Fried food
- Foods or drinks with added sugar
- Foods high in saturated fat (such as hot dogs, bacon and butter)
Training tips for people with an endomorph body type
Since people with an endomorph body type typically have a higher body fat percentage, Bannan says that when it comes to working out, it can help to focus on building and retaining muscle. “Muscle is much more metabolically active tissue than fat, so it will improve metabolism,” she says.
To put this into practice, Bannan recommends incorporating a combination of strength training exercises, high-intensity interval training, and cardio. George agrees that mixing it this way is the best way to go. Some examples of exercises he recommends incorporating into his routine include:
- HIIT: jogging or run for 30 seconds followed by a minute or two of walking or less intense activity, repeating for 30 to 45 minutes
- 45 minute cardio blocks: Such as brisk walking, jogging, or bicycling
- strength/endurance training
- yoga or pilates
In general, Bannan says that everyone’s body is different, so if something recommended here doesn’t work for you, don’t worry (no pun intended). “Keep in mind the key elements that can lead to your optimal health and have a realistic plan to reach your goals that is sustainable Y nice,” she says.
That’s good advice no matter your body type.
Next, see 16 ways to lose weight safely and effectively.
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