Dieting Advice for Endomorphs

Eating for weight loss and to lose fat

People with endomorph body types usually find weight loss a constant struggle. Endomorphs tend to store body fat just by looking at food, and often have more fat around their internal organs. Endomorphs need to work harder than most to lose fat, and will need to maintain a high degree of motivation necessary for continuous and meaningful weight loss.

One of the most important strategies that endomorphs can adapt to lose fat is to increase their metabolism. This can be done in two ways – exercise (see exercise tips for endomorphs) and by following good eating practices. The best way to do this is by eating four to six small meals spaced two to three hours throughout the day.

You’ll also want to eat foods that are high in protein and low in fat – especially saturated and trans fat. Chicken breast, water packed tuna, and lean red meat should form the bulk of the endomorphs protein sources. Low-sugar protein bars can also help but check the labels carefully as many protein bars have an overabundance of simple sugar. Also incorporate such high fiber foods as fruits and vegetables, into your daily diet. High fiber foods make you feel full longer but have fewer calories than high calorie junk food. This helps tremendously with weight loss.

While ectomorphs and some mesomorphs can get away with it, avoid eating meals late at night. If you normally hit the sack at say, 11 pm, don’t eat anything later than 7:30-8:00 pm. To lose fat, always leave three to four hours between your last meal and bedtime.

Try to drink at least eight to ten eight-ounce glasses of water per day. This will help speed up your metabolism as well as help clean your body of impurities. Water also helps with weight loss as it takes about 50 calories to heat a cup of cold water up to body temperature. Drinking 8 to 10 glasses of water per day will burn 400 to 500 extra calories. In a seven day period that’s 2800 to 3500 calories – or one pound of fat!

Don’t be afraid to set aside one day of the week as a "cheat day." This means that on this day you allow yourself to eat one or two small meals of junk food. Don’t make the mistake of eating nothing but high-calories food on that day. But a slice of pizza or cake will not hurt you. The benefit of the cheat day is twofold: you will have something to look forward to each week, and you won’t feel like that you are being completely deprived of the foods that you enjoy.