There are three main body types, or “somatotypes”: Endomorph, Mesomorph, and Ectomorph. Each has a unique bone structure and body composition.
The endomorph body type is characterized by higher muscle and fat content. If you have this body type, you easily gain but struggle to lose weight. As a woman, you might describe yourself as curvy or pear-shaped. As a man, you might describe yourself as stocky or apple-shaped.
This does not mean you can’t lose weight. In fact, understanding your endomorph body type can help make it easier to create lifestyle changes and reach your healthy goals.
What Other Body Types Are There?
Aren’t sure if you have an endomorph body type? It’s helpful to understand all three body types, including mesomorph and ectomorph.
Those with a mesomorph body type are moderately sized, typically with broad shoulders, small waists, and average body fat. They’re typically built for athletics and are prone to building muscle mass. They both lose and gain weight easily.
Those with an ectomorph body type are typically lean, with narrow waists, shoulders, and hips. Their fast metabolisms make it so they don’t gain weight or muscle easily.
What If I’m Somewhere In Between?
Of course, everything isn’t black and white. You may find yourself with characteristics of multiple body types, and that’s okay. In that case, you might have a combination body type:
Meso-endomorph is a common combination. Those with this type are somewhere in between mesomorph and endomorph. They tend to have thicker arms and legs, a broad chest, and a wide waist. Often, they’re built for strength-driven sports, like bodybuilding, weightlifting, football, and swimming.
Ecto-endomorphs may start as an ectomorph but gain body fat from lifestyle choices. They tend to have a small bone structure with fat distributed in their midsections, upper arms, and legs.
Understanding your primary body type can help you find a diet and fitness plan that works for you.
Understanding the Endomorph Body Type
Your body type isn’t just a label.
Your endomorph body type affects your metabolism, caloric needs, and weight loss patterns. Knowing it allows you to better understand yourself, directing you to the nutrition and training tools you need to embrace your natural shape and body composition.
Instead of forcing diets and plans that weren’t made for you, you can find solutions designed specifically for your body type.
The Power of Knowing Your Body Type
Multiple studies show that knowing your body type can improve your health. This can empower you to find and apply the most effective health plans for your unique body and needs.
How Do You Get a Certain Body Type?
You’re born with it!
Body types are inherited. Your bone structure, body composition, and metabolism can be heavily based on genetics. Still, certain lifestyle choices can affect your body fat, muscle mass, and overall shape.
Can You Change Your Body Type?
No — and that’s okay.
Your body type is something to accept, embrace, and celebrate. The endomorph body type has its strengths and challenges. With strategic nutrition and lifestyle changes, you can build muscle, shed excess fat, or reach your health goals, no matter your body type.
Common Characteristics of Endomorphs
If you have an endomorph body type, typically you’ll have some or all of the following traits:
Endomorph Body Shape & Frame
- Shorter stature, arms, and legs
- Wider or rounder frame
- Narrow shoulders
Endomorph Body Composition: Body Fat, Muscle Mass, & Body Weight
- Higher body fat and muscle composition
- Carries most of their body weight in the hips, thighs, and/or lower abdomen
Endomorph Bone Structure
- Medium-to-large bone structure
- Broader waist and hips
Endomorph Body Type: Female vs. Male
- Female: Softer, curvier, full-figured body
- Male: Stocky, heavyset, rounder
Strengths & Challenges of the Endomorph Body Type
There is no “best” body type. Each body type simply requires unique approaches to nutrition, lifestyle, and fitness.
Of course, there are both challenges and strengths that come with it. It’s not always easy to navigate many mainstream health and wellness routines as an endomorph.
Lean into these strengths and challenges, and you’ll feel confident, strong, and aligned with your body:
Strengths of the Endomorph Body Type
Easily Increase Muscle Mass
Your wide bone structure makes it easier to build muscle mass. This can be to your advantage, especially when training to feel strong and athletic.
Increased Endurance
You have an increased capacity to store energy in your body, which is extra beneficial during training. Your endurance and resilience can allow you to excel at a variety of sports, exercises, and even careers.
Beautiful Curves
From Marilyn Monroe to Beyoncé, countless iconic celebrities boast endomorphic curves. You can feel healthy and confident in your skin by embracing your soft, unique body type.
Challenges of the Endomorph Body Type
Difficulty Losing Excess Weight, Tendency to Gain it
Those with an endomorph body type often find it challenging to lose and easy to gain weight.
This is specifically due to the type generally having a slower metabolism. This means your body tends to convert and store any excess calories you eat as fat.
The Frustrating Cycle of Excess Weight & Fluctuation
It’s tiring watching your weight fluctuate, buying new clothes, and finding pieces that make you feel confident. It’s frustrating when generalized nutrition and fitness plans just don’t work.
The lack of results can deter you from sticking to the plan and encourage a more sedentary lifestyle, worsening the challenges of the body type.
To overcome this, you’ll find much more success in focusing on a diet specifically designed for the endomorph body type.
Higher Risk of Health Issues
Increased body fat and body weight can lead to increased health issues.
Excess body fat can put you at risk for obesity, high blood pressure, heart disease, diabetes, hormone imbalance, infertility, gallbladder disease, joint pain, mobility issues, sleep apnea, lower quality of life, and even mental health issues.
How to Lose Weight as an Endomorph
How Metabolism & Body Fat Varies Between Types
Each body type is known for having a unique metabolic rate.
Many weight loss programs don’t work because they’re generalized and don’t account for our metabolic differences. Because of this, you can find success by adjusting your diet plan and lifestyle changes to complement your unique body and metabolism.
- Endomorphs typically have a slower metabolism. They gain weight easily but find it harder to lose weight.
- Mesomorphs often have a “middle-ground” metabolism. They can gain and lose weight relatively easily.
- Ectomorphs are known for having a fast metabolism. They don’t gain weight or muscle mass easily.
Endomorphs: A Slow Metabolism
As we know, the endomorph body type often correlates with a slower metabolism. You hear this phrase all the time — but what does it mean? And, more importantly, what can you do about it?
What is Metabolism?
Let’s clear the air: A “metabolism” refers to the body’s process of burning and using calories. Calories aren’t inherently bad — they’re simply a unit of energy. Our metabolisms are constantly running and turning our food into energy to stay alive.
What is a Slow Metabolism?
This process can be fast, slow, or somewhere in between. This is your “metabolic rate.”
Like your body type, it’s highly genetic yet can be influenced by lifestyle factors.
When you have a slow metabolism, it means your body burns fewer calories. As a result, the rest gets stored in your body as fat.
Some of the main symptoms include:
- Increased carb and insulin sensitivity
- Excess body fat
- Fatigue and sluggishness
- Poor digestion, constipation, and bloatedness
Endomorphs often have slower metabolisms, which is why it’s often hard to lose fat, especially with exercise alone.
A slow metabolism, body fat percentage, and difficulty losing weight all affect your health. As an endomorph, finding a diet plan tailored to your unique body type can help boost your metabolism and reach your goals with success.
Healthy Lifestyle Changes for Endomorphs
There are simple yet powerful changes you can make in your everyday life to love and care for your body type. These include:
Monitoring Your Caloric Intake
As an endomorph, you can support your metabolism by keeping an eye on your caloric intake. Since your body may process and burn calories slower, be mindful to eat nutrient-rich and avoid “empty-calorie” foods.
Staying Active Each Day
Beyond exercise, you can take small steps to stay active and boost your metabolism each day.
If you work from home, make sure to stand up, stretch, and move around each hour. Take the stairs, go for a morning or evening walk, and find any movement or exercise that feels good to you.
Practicing Physical and Mental Self-Care
The way you care for your body and mind affects your overall health.
Simply getting enough sleep, staying hydrated, and practicing stress relief can go a long way in helping support your weight loss goals.
Common Myths & Misconceptions of the Endomorph Body Type
Think of body types as an answer, not a diagnosis.
They can help you better understand what types of foods your body needs, how much you should eat, and how often you should eat. It can guide you to fall in love with your body and take care of it in a way that supports your needs.
As you learn about your body type, watch out for common myths and misconceptions about endomorphs, including:
Myth: Each Body Type Has its Own Personality
In the past, researchers have tried to connect body types to certain personalities.
For example, some have claimed that endomorphs are emotionally intelligent, extroverted, easy to talk to, and laid-back. While these are all great traits, they’re based on cultural stereotypes, not scientific evidence.
Myth: You’re Only One Body Type
The three body types aren’t so separate. They’re more on a spectrum.
Meaning, you can be “mostly” one type while still having the traits of others. Understanding all three types can help you make a diet and fitness plan that supports your needs.
Myth: You’re “Stuck” in Your Body Type
Yes, body types are genetic. No, you can’t change them. But you aren’t stuck.
With careful diet and lifestyle changes, you can feel strong, healthy, and confident in your body type.
While you may face some challenges as an endomorph, the right approach can allow you to shed fat, gain muscle, and reach your goals.
Summary
- An endomorph body type is characterized by higher muscle and fat content than other body types. It can affect your metabolism, caloric needs, and weight loss patterns.
- Endomorphs are typically shorter, with wider frames, waists, and hips. They tend to carry their weight in their thighs, hips, and lower abdomen.
- Endomorphs can easily gain muscle mass, increase endurance, and highlight their curves.
- However, they tend to have slower metabolisms and struggle to lose excess weight, easily gain weight, and are at risk of health issues.
- Understanding your body type can help you make effective nutrition plans, exercise routines, and lifestyle changes.
Moving Forward: What’s Next?
Identifying your body type is just the first step. As you learn more about your body type, you can embrace it.
Seek credible, up-to-date information on:
- Recommended diet and nutrition plans for endomorphs.
- Strategic exercise and fitness routines for endomorphs.
- Small, everyday lifestyle changes you can make to stay active and boost your metabolism.
