How to Lose Weight If You’re an Endomorph

If you’re here, you’ve probably discovered that you’re an endomorph and you want to know how to lose weight, even if endomorph weight loss feels impossible.

Does it feel like losing weight is just an uphill battle that never pays off?

If you’re frustrated because it seems like you just can’t lose weight, I hear you.

The good news is that once you understand how your endomorph body type works, you can make the right choices to lose weight, build muscle and achieve those health goals.

endomorph weight loss

Basic Body Types

What’s an endomorph anyway?

The whole idea of body typing was developed in the 1940s by psychologist William Herbert Sheldon.

Does anyone else find it fascinating that this whole body type classification thing was invented by a psychologist, not a doctor or nutritionist??

Anyway, Sheldon classified the human body into three basic groupings:


Endomorph weight loss

Endomorphs: Bodies who usually store fat easily and often struggle with weight loss. This group also may have a larger bone structure.


mesomorph couple drawing

Mesomorphs: Bodies with an athletic build. This group is naturally muscular and has the ability to lose weight or gain weight easily.


ectomorph couple drawing

Ectomorphs: This group has a harder time gaining weight and muscle. They usually have long, lean bodies and fast metabolisms.

The Endomorph Female

Endomorphs usually have softer, rounder bodies and carry their weight in the lower belly, hips, and thighs, rather than evenly distributed throughout their bodies.

This fat distribution around the belly and hips can make it harder to lose weight.

Endomorphs usually have a medium to large bone structure and have a larger ratio of fat to muscle.

They can have small shoulders and shorter limbs.

The endomorph female is often heavier and rounder, but not necessarily obese.

Am I an Endomorph?

If you’re an endomorph you may:

  • Carry your weight in your hips, thighs, and stomach
  • Describe yourself as a curvy girl
  • Think of yourself as full-figured
  • Have a small waist
endomorph diet plan women running

Endomorph Metabolism

Endomorphs face some unique challenges that make it harder to lose weight.

The metabolism of an endomorph can make it harder to lose weight.

Most endomorphs have slower metabolisms, which means they burn fewer calories both at rest and during exercise.

Because of this, they need to eat fewer calories and watch the type of foods they eat, because those extra calories are converted to body fat.

Carbohydrate Sensitivity and Endomorphs

Most endomorphs are highly sensitive to carbohydrates and can be insulin sensitive.

This basically means that high carb foods are quickly converted to sugar in the bloodstream. This sugar is more likely to be stored as fat instead of being used for energy.

Endomorph Weight Loss Tips

Now that we know how the endomorph metabolism works, it’s easier to figure out how to lose weight if you’re an endomorph.

There are four areas to focus on if you’re trying to lose weight as an endomorph:

  1. Track your food
  2. Portion control
  3. Limit your carbohydrates to complex carbs
  4. Add exercise

Let’s talk about each one…

1. Track Your Food

If it seems like you just can’t lose weight, try tracking your food for a few days.

When I say track, I mean seriously write down everything that crosses your lips for a few days.

You may need to get really strict and measure things out if you have to.

I was shocked to find out that my “splash” of cream in my morning coffee was actually more like 100 extra calories. That adds up.

Instead of just grabbing a handful of almonds, actually figure out if your handful is more like a cupful.

You may be surprised at how many calories are actually sneaking into your day.

2. Portion Control

If you’re an endomorph, portion control is super important if you want to lose weight and reduce body fat.

Remember that endomorph metabolism?

Any excess calories you eat are more likely to be converted to fat.

If you want to lose weight start by eating 300-400 fewer calories than you normally would.

3. Switch Simple Carbs for Complex Carbs

What’s a simple carbohydrate?

Simple carbs are high in sugar and calories and are more easily converted to stored fat.

Simple Carbohydrates to limit include:

  • White bread
  • White rice
  • Pastries
  • Pasta
  • Cakes
  • Cookies, crackers, snack foods
  • Candy
  • Soda and juice
  • Pretty much anything sugary

Eat Complex Carbohydrates Instead

All carbohydrates aren’t bad and you don’t have to avoid them.

All carbohydrates are not created equal.

Focus on eating carbs from non-starchy vegetables, and whole grains:

  • Cauliflower
  • Broccoli
  • Quinoa
  • Brown Rice
  • Scroll to the end to get a download of top low-carb veggies.

For more detailed information on the best endomorph female diet, check out this Endomorph Diet Plan article.

4 tips for exercise motivation when you just don't feel like it.

4. Add Exercise

As an endomorph, you’ll probably have trouble losing weight with diet alone.

Not only does exercise boost your endomorph metabolism, but you’ll also feel better and have more energy.

Aim for a mix of weight training and cardio if you’re an endomorph.

Weight Training for Endomorphs

Weight training builds muscle, which burns more calories than fat even when you’re at rest.

Endomorphs usually excel at building so focus on large muscle groups and shoot for at least two weight training sessions each week.

Cardio Training for Endomorphs

Getting that cardio in every day is key. The more movement you can add to your daily schedule, the better.

Walk to work, stroll around the park with your dog, bike with your kids – it all counts.

The more movement you add, the more calories you’ll burn.

Endomorph Weight Loss Wrapup

While it may take you a bit longer to get down to your goal weight, it is possible to lose weight as an endomorph without becoming totally frustrated!

By adding both cardio and weight training to your week, choosing complex carbohydrates over simple carbs, and making sure you’re not taking in too many calories, you can work with your endomorph metabolism and finally get that stubborn weight off.

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endomorph weight loss