You're probably intimately familiar with your body shape, but you may not know that it has a name. The University of Houston College of Education explains that in the 1940s psychologist William Sheldon developed and popularized a classification of body types, known as somatotypes. Sheldon claimed that body shapes could be categorized as ectomorphs, endomorphs or mesomorphs, depending on their genetic bone structure, frame size and body composition. Most people have characteristics of more than one type, but the general categorization can be helpful if you're designing a weight-loss plan. Endomorphs, for example, particularly benefit from exercise as a part of their weight-loss plan.
Endomorphs
If you're an endomorph, your body tends toward the curvy, heavier and softer end of the body-shape spectrum. While your body gains muscle quite easily, it also quickly gains fat. Keep in mind that your basic body shape is determined by your skeletal structure and genetics and can't be altered, according to the University of Houston College of Education. But if you are overweight and want to lose pounds, you can tailor your weight-loss plan to your endomorph shape to lose excess fat and become fit and toned.
Diet
Weight loss requires that you consume fewer calories than you burn. The Mayo Clinic website explains that to lose 1 lb. of fat, you need to create a deficit of 3,500 calories. That's true no matter your body type. To eat well and shed fat, avoid high-calorie, high-fat, low-nutrient foods like baked goods, desserts, chips, candy and processed snack foods. Instead, select from each of the main food groups, advises Susan Benner-Hughes, assistant director of fitness at the University of Arizona-Tucson's Campus Recreation. Include fruits, vegetables, lean proteins, whole grains, low- or nonfat dairy products and small amounts of healthy fats.
Exercise
Regular exercise is a key component of any weight-loss diet. For endomorphs, who tend to store excess fat, this is especially true. Exercise burns calories to aid in weight loss. In addition, it builds muscle to promote greater overall calorie burning and a faster metabolism. The University of Houston College of Education recommends that endomorphs do cardiovascular exercise -- like brisk walking, jogging, hiking, bicycling or swimming -- for at least 30 minutes most days of the week. Add strength training two to three times a week to tone and build muscle mass.
Caveats
Always check with your doctor before beginning any new diet or exercise plan. She can help determine an appropriate weight goal for you and make sure you're healthy enough to exercise. As you work on eating healthfully, exercising regularly and dropping pounds, also work on accepting your natural body shape for what it is. Good health includes not just a healthy weight and a fit body, but a healthy body image as well, including acceptance of the body type you have.
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