Endomorph Body Type: The Best Diet and Workout Plan

If you’re here, you’ve probably discovered that you’re an endomorph and you want to know how to lose weight, even if endomorph weight loss feels impossible.

Does it feel like losing weight is just an uphill battle that never pays off?

If you’re frustrated because it seems like you just can’t lose weight, I hear you.

The good news is that once you understand how your endomorph body type works, you can make the right choices to lose weight, build muscle and achieve those health goals.

Basic Body Types

What’s an endomorph anyway?

The whole idea of body typing was developed in the 1940s by psychologist William Sheldon.

Does anyone else find it fascinating that this whole main body shape classification thing was invented by a psychologist, not a doctor or nutritionist??

Anyway, Sheldon classified the human body into three different body types:


endomorph body type
Endomorphs usually store fat easily and struggle with weight loss.

Endomorphic bodies: Bodies who usually store fat easily and often struggle with weight loss. This group also may have a larger bone structure and a slower metabolism.


mesomorph body type
Many mesomorphs have an athletic, lean build.

Mesomorph body type: Bodies with an athletic build and lean muscle mass. This group is naturally muscular and has the ability to lose weight or gain weight easily.


ectomorph body type
Ectomorphs have long lean bodies.

Ectomorph body types: This group has a harder time gaining weight and muscle. They usually have long, lean bodies, less muscle mass, and fast metabolisms. Most models and basketball players fall into this category.

The Endomorph Female

Endomorphs usually have softer, rounder bodies and carry their weight in the lower belly, hips, and thighs, rather than evenly distributed throughout their bodies.

This fat distribution around the belly and hips can make it harder to lose weight.

Endomorphs usually have a medium to large bone structure and have a larger ratio of fat to muscle.

They can have small shoulders and shorter limbs.

The endomorph female is often heavier and rounder, but not necessarily obese.

Am I an Endomorph?

If you’re an endomorph you may:

  • Carry your weight in your hips, thighs, and stomach
  • Describe yourself as a curvy girl
  • Think of yourself as full-figured
  • Have a small waist
  • Have short limbs
endomorph diet plan workout
Steady state cardio is a large part of any endomorph exercise plan.

Endomorph Metabolism

Endomorphs face some unique challenges that make it harder to lose weight.

The metabolism of an endomorph can make it harder to lose weight.

Most endomorphs have slower metabolisms, which means they burn fewer calories both at rest and during exercise.

Because of this, they need to eat fewer calories and watch the type of foods they eat, because their slower metabolic rate can cause those extra calories to be converted to excess fat.

Carbohydrate Sensitivity and Endomorphs

Most endomorphs are highly sensitive to carbohydrates and can be insulin sensitive.

This basically means that high carb foods are quickly converted to sugar in the bloodstream. This sugar is more likely to be stored as fat instead of being used for energy.

Endomorph Diet Weight Loss Tips

Now that we know how the endomorph metabolism works, it’s easier to figure out how to lose weight if you’re an endomorph.

There are 7 areas to focus on if you’re trying to lose weight as an endomorph:

  1. Track your food
  2. Portion control
  3. Limit your carbohydrates to complex carbs
  4. Up your protein intake
  5. Choose healthy fats
  6. Stick to your macros
  7. Avoid these foods as an endomorph

Let’s talk about each one…

1. Track Your Food

If it seems like you just can’t lose weight, try tracking your food intake for a few days.

When I say track, I mean seriously write down everything that crosses your lips for a few days to see exactly what your calorie intake is.

You may need to get really strict and measure things out if you have to.

I was shocked to find out that my “splash” of cream in my morning coffee was actually more like 100 extra calories. That adds up.

Instead of just grabbing a handful of almonds, actually figure out if your handful is more like a cupful.

You may be surprised at how many calories are actually sneaking into your day.

endomorph lose weight
Tracking your food intake can help you get started on the right foot.

2. Portion Control

If you’re an endomorph, portion control is super important if you want to lose weight and reduce body fat.

Remember that endomorph metabolism?

Any excess calories you eat are more likely to be converted to fat.

If you want to lose weight start by cutting your calorie consumption by 300-400 fewer calories than you normally would eat. .

3. Switch Simple Carbs for Complex Carbs

What’s a simple carbohydrate? The type of carb intake for endomorphs matters more than for the other main body types.

Simple carbs are high in sugar and calories and are more easily converted to stored fat.

Simple Carbohydrates to limit include:

  • White bread
  • White rice
  • Pastries
  • Pasta
  • Cakes
  • Cookies, crackers, snack foods
  • Candy
  • Soda and juice
  • Pretty much anything sugary

Eat Complex Carbohydrates Instead

All carbohydrates aren’t bad and you don’t have to avoid them.

All carbohydrates are not created equal.

Focus on eating carbs from non-starchy vegetables, and whole grains:

  • Cauliflower
  • Broccoli
  • Spinach
  • Quinoa
  • Brown Rice
  • Limit fruits to low sugar varieties like berries and green apples.
endomorph workout plan for weight loss
Vegetables are the types of complex carbohydrates to include in an endomorph diet.

For more detailed information on the best endomorph female diet, check out this Endomorph Diet Plan article.

4. Eat Protein at Every Meal

If you’re an endomorph, you should include lean protein in every meal. Protein makes you feel full for a long time because it takes longer to digest than other foods. Proteins to include in a healthy diet:

  • Lean meat
  • Low Fat Dairy
  • Fish
  • Eggs
  • Beans
  • Protein Powder
  • Nuts and Seeds

5. Include a Healthy Fat at Every Meal

Healthy fats make you feel full and can contribute to your overall health. Endomorphic body types should stick to these healthy fats

  • Olive oil
  • Avocados
  • Avocado Oil
  • Coconut Oil
  • Nuts and Seeds
  • Grass-fed butter

6. Stick to Endomorph Macros for the Best Diet

A balanced diet for an endomorph should consist of the following macro breakdown:

  • 35% Lean Protein
  • 35% Healthy Fat
  • 30% Complex Carbohydrates

7. Foods to Avoid as an Endomorph

So while you’re sticking to lean proteins, complex carbohydrates and healthy fats, there are definitely foods to avoid if you’re looking for the right diet for endomorphs:

  • White bread
  • White rice
  • Pasta
  • Bagels and pastries
  • Cookies, baked goods, cakes
  • Processed foods
  • Sodas, juices
  • Fried foods
  • High fat dairy
  • Candies, chocolates, sweets
  • Foods high in saturated fats
  • Any refined carbohydrates
endomorph weight loss workout and diet
Aim for a mix of weight training and cardio for the fastest fast loss.

Exercise: Endomorph Workout Plan

As an endomorph, you’ll probably have trouble losing weight with diet alone.

Not only does physical activity boost your endomorph metabolism, but you’ll also feel better and have more energy.

As far as an exercise routine, aim for a mix of weight training and cardio if you’re an endomorph.

Weight Training for Endomorphs

Strength training activities build muscle, which burns more calories than fat even when you’re at rest.

Endomorphs usually excel at muscle building so focus on large muscle groups and shoot for at least two weight training sessions each week. An exercise program that uses compound exercises which use multiple muscle groups at once can help you jump start your fat loss.

Effective compound movements that work both lower body and upper body include:

  • Squats with overhead press
  • Sumo squats with upright row
  • Lunges with lateral raise
  • Pushups
  • Planks
  • Lunges with bicep curls

Cardio Training for Endomorphs

Concentrate on blending cardio exercises like high-intensity interval training (HIIT), with longer steady state sessions (like jogging, walking, swimming) each week.

Aim for 3 HIIT workouts per week, and at least three days of steady cardio each week.

Getting that cardio in every day is key. The more movement you can add to your daily schedule, the better.

Walk to work, stroll around the park with your dog, bike with your kids – it all counts.

The more movement you add, the more calories you’ll burn.

Try Fasted Cardio

If you can arrange it, try doing cardio exercise on an empty stomach. Studies have shown that fasted cardio burns more fat than cardio workouts after eating.

Endomorph Weight Loss Wrapup

While it may take you a bit longer to get down to your goal weight, it is possible to lose weight as an endomorph without becoming totally frustrated!

By adding both cardio and weight training to your week, choosing complex carbohydrates over simple carbs, and making sure you’re not taking in too many calories, you can work with your endomorph metabolism and finally get that stubborn weight off.

With a daily routine of the right fitness program, and a low carb diet made up of healthy food, you’ll start seeing the positive results you’re looking for.

endomorph weight loss
Want to save this article for later? Save it to your favorite Pinterest board and pass it on!