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Weight Loss Plan for an Endomorph Body Type

Rebecca Doughty
By Rebecca Doughty . Updated: January 16, 2017
Weight Loss Plan for an Endomorph Body Type

Endomorph body types tend to have a slower metabolism meaning that losing weight can be more of a challenge. When it comes to losing weight, it is best to choose a plan that suits your body type, as this ensures that the nutrition values are suited to the way your body works and is to your advantage. Rather than following a strict diet for so many days, it is best to choose a weight loss plan that will allow you to lose weight healthily over time and combine with a little exercise to keep your body fit and healthy, so here at OneHowTo, we're going to tell you the best weight loss plan for an endomorph body type.

You may also be interested in: What Causes a Fast Metabolism

Steps to follow:


No matter what your body type, it is important to remember when it comes to losing weight, a good balance of healthy eating and exercise will do your body much better than crash dieting. Starving your body of nutrients is not a good long term plan for keeping yourself in shape! Weight loss can be a slow process so patience is key!


To start with, decide on an exercise regime that will fit around your schedule that you are likely to stick to. Cardio is best for endomorph body types as it keeps you active and burns calories which is great if you are working towards weight loss. Organise yourself so you can go running in the morning or after work, or a gym session every other day. Organisation is important if you want to stick to your weight loss plan.


Cardio training for an endomorph should be 30-60 minutes per session, two or three times per week. Start with less and build yourself up. Make sure cardio training is steady state, don't push yourself to reach goals that you aren't ready for, you'll get there soon enough!

Try to incorporate different types of cardio into your fitness routine. Endomorphs will benefit from a long term fitness plan so mix up your exercise so you don't get bored, alternate between running or cycling to keep things new. Work on a 30 minute high intensity interval workout for no less than 30 minutes, 3 times per week.


Weight training can also aid weight loss and fuel the burning of fats. Work on larger muscles such as your legs, back and arms doing 15 reps per 2 sets. Again, start smaller and work your way up. If you don't have access to a gym, this OneHowTo article will show you how to do arm exercises without weights.


When it comes to a diet plan, individuals with endomorph body types are best focusing their meals around proteins and fats rather than carbohydrates. Whilst it is important to still give your body good carbs coming from foods such as quinoa - try and work these into a meal after a work out. Stay away from breads and white rice and pasta. Take a look at the article how to organize a healthy diet for some ideas!


Endomorph body types tend to mainly process the sugar in carbs, and by eating these whilst you're body is still pumped from the work out, they are more likely to be turned into energy rather than unhelpful sugar you want to avoid in weight loss.

Weight Loss Plan for an Endomorph Body Type - Step 6

Eating a good amount of vegetables with each meal will also promote weight loss. It is sometimes harder for people with an endomorph body type to develop a lean look, so cutting out the 'bad' sugars from cookies and cakes will be beneficial. Eating fruits and vegetables mean energy will be released slower which will also prevent you feeling hungry and snacking. Eat fruit moderately as these foods still contain sugar but fruit is good to have to hand if you do feel yourself wanting a nibble throughout the day. For some healthy snack ideas, this OneHowTo article will give you a few ideas.


Keeping active is key when it comes to weight loss, no matter what your body type - but it is particularly important for endomorph. As summer is coming up, try taking a walk rather than watching TV, you will notice the changes in your body! It can also help to work out with a friend or partner if you tend to lack the motivation.

Weight Loss Plan for an Endomorph Body Type - Step 8

This article is merely informative, oneHOWTO does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.

If you want to read similar articles to Weight Loss Plan for an Endomorph Body Type, we recommend you visit our Healthy living category.

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Weight Loss Plan for an Endomorph Body Type