The Endomorph Diet-- Targeting Your Body Type to Lose Weight

Understanding all the terms used in the dieting industry is confusing for many people. You have probably heard the terms endomorph and ectomorph, and have no idea what they mean. The body type refers to Somatatyes, which is a term that refers to the basic body types that we all have.Most people fit into the classification of one body type or another, while a few are a combination of two body types.

What are the body types?

There are three body types the endomorph, the ectomorph, and the mesomorph. The description for each is:

The Endomorph body type:

Tends to have a slow metabolism, has difficulty losing weight but gains weight easily, has a good amount of muscle, may be insulin-resistant and generally is classified as a pear shape or hourglass. If this describes you, then you are an endomorph.

The Ectomorph body type:

Tends to be rather than and have little muscle tone, has a fast metabolism (one of those people who can eat anything and not gain an ounce), may be tall with small bone structure.

The Mesomorph body type:

The mesomorph is a combination of the other two types, gains and loses weight easily, builds muscle quickly, tends to be more muscular and athletic with a well proportioned body.

In a study done by the Journal of the American Medical Association, 31% of Americans are considered to be obese and 65% are classified as being overweight. Other studies have also been done linking obesity with soda consumption and the westernized diet. Other countries like Japan and China, whose population has always been small framed and thin began gaining weight and having health problems like heart disease after adopting our style of fast food restaurant.

In Japan, fast food is fast becoming a health hazard

I speak from experience as I am a classic endomorph myself. I was overweight as a child and pretty much all through school. Kids can be very cruel to each other, especially when you hit high school. High school is hell for an overweight teenage girl. I began looking into the research findings on weight and body type, to find out if this could be the reason I was having trouble with my weight. And I discovered that it was.

I have always had trouble losing weight, I will share with you what worked for me and works for others with this same body type. These suggestions are based on requirements for the endomorph body type, but will work for others too.

How can you tell for sure if you are an endomorph:

Well an endomorph body like mine tends to carry more weight without looking fat, I am short and 150 pounds is my "normal body weight". My normal clothing size is a 12 although I went up to a size 16 and 206 pounds at my highest weight. Most people who guessed my weight always guessed low because I didn't look like I weighed over 200 pounds even though I looked overweight. My body is proportionate and I carry my weight all over.

So it is a given that sugary soda and fast food are not good for you and they are not good for your diet either. Endomorph body types who consume large amounts of soda and typically eat fast food will find themselves on the road to becoming obese. For the endomorph body type, consuming large amounts of carbohydrates in the form of soda, pasta and potatoes will cause your insulin-resistant body to gain weight quickly and have trouble losing it. Here are a few tips from weight loss and nutrition experts that will help people with this body type to lose weight and keep it off.

Eating tips for endomorph body type:

1. Eats lots of good protein: lean meats like chicken, fish and eggs, peanut butter and low fat cheese are good sources of protein. Also beans and legumes are excellent if you don't have a problem with a little gas now and then.

2. Lower your carbohydrate intake. Do not cut carbs out entirely, just make better choices by eating slower converting carbs like brown rice (in small quantities, 1/2 cup),green leafy vegetables like spinach, kale and varieties of lettuce, green beans, cauliflower and broccoli, limit corn, peas and carrots because they contain more sugar when broken down in the system. The low glycemic index of vegetables can help you make good choices... The Glcemic Index Database

3. Eat more whole grains and cereals like oatmeal and bran and limit refined sugars. No soda, not even diet soda. Switch to flavored waters or unsweetened tea.

4. Eat 6 small meals a day instead of 3. Eating more frequently will help boost your metabolism and help you burn fat. This can be done easily by making your meals a little smaller and including 3 snacks a day between scheduled meals. Your typical day would go like this: breakfast, mid day snack, lunch, afternoon snack, dinner and evening snack. The snacks can be a cup of raw vegetables, a piece of low- sugar fruit like ½ an apple or pear, a handful of nuts, a cup of low fat yogurt or a protein shake. Make your last meal and snack before 8 pm and try not to eat after that. Avoid fruits like bananas, oranges, and papayas. Choose berries like raspberries, blueberries, and blackberries.

5. Include daily exercise like walking, aerobic exercise like boxing or tai bo, light weights or a spin class. Aerobic exercise is any form of exercise that raises your heart rate.

6. This way of eating is a lifestyle and not a diet as permanently changing your eating habits is what will help you to keep the weight from coming back. Take it slow and do not be discouraged if you only lose 2 pounds a week because that is healthy and will not cause you to have lose hanging skin once the weight is gone.

Resources: http://www.fitnesshealthzone.com/exercises/endomorph-body-type-exercise-and-diet/
http://www.burnthefat.com/endomorph_body_type.html
http://www.lifechek.com/obesity_us.html ) statistics of how many people were obese in 2002