Weight Loss Based On Body Types

Understanding your body type can save you time and frustration when it comes to weight loss and getting into shape. There are three main body types: ectomorph, mesomorph and endomorph. Although most people will fall into one of these categories, it is possible to be a combination of two body types, in which you lean more heavily toward one body type, but have some characteristics of another, such as endo-mesomorph. Additionally, it is possible to change body type throughout your life.

Diet for All Body Types

No matter what your body type is, it is essential that your calories come from nutrient-dense, healthy food sources and not processed or junk food. Protein sources include lean poultry, lean beef, fish, low-fat dairy, eggs, whey protein or beans. Carbohydrates should include fruits, vegetables and whole grains. Whole grains include oatmeal, brown rice, and whole-grain breads and pastas. Fat is also an essential nutrient and should come from monounsaturated and polyunsaturated fats such as olive or canola oil, natural nut butters, avocado, fatty fish, nuts or seeds.

Weight Loss

Weight loss occurs when more calories are burned than are consumed. One pound of fat is equivalent to 3,500 calories. Therefore, to lose weight, you must decrease your current calorie intake by 250 to 500 calories per day, assuming your weight is stable. This small reduction in calorie intake per day will result in a one- to two-pound weight loss per week. Diets should consist of 40 to 50 percent of calories from carbohydrates, 30 percent from protein and 20 to 30 percent from fat split among five to six small meals daily, according to Derek Charlebois B.S., CPT.(see ref 1 pg 10).

Ectomorph

Ectomorphs are naturally skinny with a narrow frame, and tend to have a high metabolism and struggle with gaining weight. Therefore, the biggest objective for an ectomorph is to gain lean muscle tissue, not to lose weight.

Mesomorph

Mesomorphs tend to gain and lose weight fairly easily, and typically have an athletic, muscular build. Strength-training workouts for the mesomorph can be relatively long in duration but with short rest periods between sets. This will keep the metabolism elevated and help with fat loss. Additionally, adding 15 to 20 minutes of low- to moderate-intensity aerobic exercise following their weightlifting sessions, or performing 30 minutes on non-training days, will help them lose weight and maintain a lean body, recommends Charlebois.

Endomorph

Endomorphs gain weight easily and have trouble losing weight. They tend to be rounder and carry more fat weight. An endomorph's training should focus primarily on fat loss. Weight-training sessions should consist of high-set, high-repetition training with very short rest periods to burn off as much fat as possible, suggests Arnold Schwarzenegger, author of "Encyclopedia of Modern Bodybuilding." Additionally, endomorphs should perform more aerobic exercise to burn fat, such as 30 to 60 minutes at a moderate-intensity level, five or six days a week. Carbohydrate intake for endomorphs should be limited to first thing in the morning at breakfast and/or the meals before and after workouts, suggests Charlebois.