There are three body types, or somatotypes, first introduced by Dr. William Sheldon: the ectomorph, endomorph and mesomorph. Ectomorphs are naturally lean and tend not to gain weight as a rule, but both endomorphs and mesomorphs gain weight easily. According to Peter D'Adamo, author of "Eat Right for Your Blood Type," four blood types exist: type O, type A, type B, and type AB, the rarest. A few simple guidelines can help you lose weight based on your body type and blood type, according to these two frameworks.
Step 1
Determine your body type. If you have very little body fat and always have had a lean shape, you are an ectomorph, and weight gain is likely not an issue for you. If you have a good deal of body fat and tend to gain weight easily, you are an endomorph, according to the University of Houston Center for Wellness without Borders. If you are a natural athlete and muscular, and tend to gain and lose weight easily, you are a mesomorph.
Step 2
Determine your blood type. According to Dr. D'Adamo, you can learn your blood type through the medical file at your doctor or health care practitioner's office, by donating blood or by ordering a home blood typing kit online.
Step 3
Endomorphs, according to the University of Houston Center for Wellness without Borders, can lose weight most effectively by eating frequent meals of smaller portions, and by avoiding crash dieting, as this tends to make the endomorph body type hold on to fat stores even more aggressively than usual. Mesomorphs often see immediate results from weight loss efforts, but they must remain vigilant because while they lose weight easily, they gain it just as easily.
Step 4
Blood type O's lose weight by stepping up their meat intake and restricting their intake of grains and breads. The most significant factor in Type O weight gain, according to D'Adamo, is the gluten found in wheat. Those with type A blood are the antithesis of type O's, in that their bodies tend to store meat as fat, so they lose weight eating soy and vegetables. B types lose weight by avoiding corn and focusing more on low-fat dairy options in their diet. Those with AB blood also need to restrict their meat intake and replace it with soy products such as tofu.
Step 5
Type O's, like mesomorphs, benefit from intense exercise, according to D'Adamo. Endomorphs will see results when they do a minimum of 30 minutes of aerobic exercise, such as cycling, five times per week. Type A's who want to lose weight benefit from slower-paced exercise such as tai chi and yoga. Type B's benefits from less strenuous aerobic exercise such as hiking, while those with AB blood lose weight with a combination of aerobic exercise such as swimming and relaxation exercises such as hatha yoga.
Tips and Warnings
- Endomorphs can add resistance training to their exercise program once they witness some of the pounds begin to melt off, according to the University of Houston Center for Wellness. Resistance training helps endomorphs build muscle mass and thus lose weight while at rest.
- Certain body types remain predisposed to a certain bone structure and musculature, according to the University of Houston Center for Wellness, and there are certain "impossible goals" that need to be avoided. An example is a short-limbed, endormorphic body type attempting to "exercise" her way into a super model ectomorph body type. Unrealistic goals such as these can lead to eating disorders. Work with your body as it is, and weight loss will happen.
References
- University of Houston Center for Wellness without Borders: The Three Somatotypes
- "Eat Right for Your Type: The Individualized Diet Solution to Staying Healthy, Living Longer and Achieving Your Ideal Weight"; Dr. Peter D'Adamo; 1996
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