Hourglass, rectangle, pear… what shape do you associate with your body? Maybe you never thought of it or even consider it mildly offensive. Is there really a benefit to giving your body a certain shape?
Although no shape is “good” or “bad”, some dietitians believe that determining your body type can be beneficial. “It’s important to work with your body rather than against it,” says one dietitian. Kayley George, RD, who specializes in weight loss. George explains that there are so many different diets out there that it’s important to take a personalized approach. one way of eating and working out won’t work for everyone. “It’s important to design your diet around what’s best for your body and your lifestyle,” she says.
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Endomorph body type is a specific body type, describing people with apple or pear shapes – and following an endomorph diet, or a diet suitable for people with this body type, can help. “Endomorph body types tend to carry more weight around their midsection,” George explains. “Their weight is often in their hips, thighs and lower abdomen,” adds the 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 body type that exists. If you have this body type, you may benefit from the Endomorph Diet, which includes an eating plan and workout tips specifically for people with this body type.
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What determines his body type?
According to Bannan, there are many different factors that determine a person’s body type. This can include genetics, skeleton, eating habits, physical activity habits, gender and age. “As with most things, it’s a combination of nature and nurture,” says George. “You tend to see family members who have the same ‘build’. Nothing is set in stone, but you also have to consider your natural build.
Bannan says the distribution of fat in certain areas of the body can impact health conditions, which is why it’s important to consider your body type. “Endomorphs generally have a harder time losing weight, so understanding how the body reacts to certain foods and exercises can also help tailor efforts to specific goals,” she says. “For example, since endomorphs generally 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, the two dietitians say there are specific diet and fitness guidelines to consider.
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What should a person with an endomorph body type eat and not eat?
“An endomorph body type is often caused by excessively high cortisol levels, which raises blood sugar [blood sugar] levels, causing insulin to rise,” George says. She explains that insulin is responsible for transporting glucose into cells for energy use or to be stored for later use as fat. “Over time, if glucose levels remain elevated, the body will store excess glucose as fat and cause stubborn fat storage in the waistline,” she says.
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To combat this, Bannan recommends that endomorphs focus on lean proteins, complex carbohydrates (including many high-fiber and plant-based foods), and healthy fats. “It helps retain lean muscle mass while balancing blood sugar levels,” she says. “It also provides the benefits of antioxidants found 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 regularly every day and control portion sizes. “Eating three meals a day with two snacks will better help stabilize blood sugar and reduce cravings that could lead to overeating,” she says. “Skipping meals and waiting to eat until later in the day can actually cause our bodies to go into ‘starvation mode’ and start storing fat instead of using it for energy.”
It is also important to know what foods to avoid. Bannan says 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 carbs. “These foods tend to be low in fiber and high in saturated fat, which raises blood sugar quickly. This can disrupt hunger cues,” she says.
Foods recommended for people with an endomorph morphology:
- Whole grains
- Lean proteins (such as tofu, skinless poultry, white meat, and lean beef)
- Dairy products (as long as you don’t have sensitivities or allergies)
- Oils rich in omega-3s, such as olive oil and avocado oil
Foods recommended for people with an endomorph body type should minimize or avoid:
- White bread
- Foods or drinks with added sugar
- Foods high in saturated fat (like sausage, bacon, and butter)
Workout tips for people with an endomorph body type
Since people with an endomorph body type typically have a higher percentage of body fat, Bannan says when it comes to working out, it can help to focus on muscle building and muscle retention. . “Muscle is a much more metabolically active tissue than fat, so it will improve metabolism,” she says.
To put this into practice, Bannan says to incorporate a mix of strength training, high-intensity interval training, and cardio-based exercises. George agrees that mixing this way is the best way to go. Here are some sample workouts she recommends incorporating into your routine:
- HIIT: Jog or run for 30 seconds followed by 1-2 minutes of walking or less strenuous activity, repeat for 30-45 minutes
- 45 minute cardio blocks: Such as brisk walking, jogging or cycling
- Resistance/strength training
- Yoga or Pilates
In general, Bannan says 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 achieve your goals that will be sustainable. and nice,” she says.
This is good advice, regardless of your body type.
Next, learn 16 ways to lose weight safely and effectively.
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