Weight loss isn’t all about diet and workouts!
Your body type can also determine your slimming results.
Today, you’ll get to know how does body type affect weight loss and what you can do to influence your results.
Well, if you are on a slimming journey, you must have this feeling. Even after training, dieting, and doing everything at hand, you fail to lose significant body weight.
Ask yourself…
Does your weight loss efforts align with your body type?
In fact, this is the secret behind thousands of successful weight loss results online.
But before we get into how does body type affect weight loss, you need to know what body types there are. Let’s begin the article with this information…
What is Body Type?
Body type means body composition. It is also known by the name somatotype.
In general, there are three body types.
The entire concept was the brainchild of Dr. W.H. Sheldon. During the early 1940s, he introduced his most elated theory of body composition.
According to them, there are three types of body types of somatotype:
- endomorph,
- mesomorph, and
- ectomorph.
He believed the somatotype of a human was inalterable.
Moreover, the scientist further distinguished the body types by adding details.
Endomorphs have soft and round bodies, whereas ectomorphs have fine bones and thin physiques. In contrast, mesomorphs have muscular and square bodies.
These are basic differences in the characteristics of the body types and fat distribution. Of course, many other factors further add to the distinction.
According to Sheldon, body types can also impact one’s personality.
These somatotypes were the result of pre-birth favored growth mesodermal, endodermal, or ectodermal embryonic layers.
The Link between Body Type and Weight Loss
Current studies do confirm the existence of body type markers in a large population.
These physiological markers determine various traits of your body. It can even determine weight loss and other body functions.
Nonetheless, the whole concept works in reverse.
According to the new theory, somatotype doesn’t control our collective physiologies. Instead, your physiological traits regulate your current somatotype.
Also, one doesn’t remain in one somatotype for the entirety of their life. Contrarily, people can fall or flux in the spectrum all the time.
Having said that, knowing your current body stats can help determine your weight loss prospects.
Somatotype helps understand body fat composition. On top of that, a specific body type diet can work effectively in eliminating the required body fat.
Thus, knowing your somatotype becomes important to get slim.
How to Identify Body Type?
When it comes to fitness, understanding your current body type can be helpful. You can plan the right weight loss diet as well as a fat-burning workout plan when armed with this knowledge.
Of course, other relative tips can further improve your slimming experience.
This can only be possible if you know how to know your body type. Knowing the physiological traits of a specific body type can help in this scenario.
Right below we explore the different body types, their traits, and successful weight loss mechanism for each; all in the quest to answer how does body type affect weight loss!
#1. Ectomorph Body Type Weight Loss
Accelerated metabolism, lean body, tall frame.
According to the body type concept, ectomorphs have a thin and fine boney physique.
They struggle to gain weight or body fat. In other words, they have relatively higher metabolic activity, working constantly to incinerate the calories.
This also means these folks require a high-calorie diet to meet their weight gain requirement.
Their high metabolism makes it easier to lose weight.
Of course, they have a very low body fat composition. At the same time, it is tough for them to gain muscle. This is how does body shape affect weight loss.
The Key Ectomorph Characteristics
Knowing the following physiological markers can help you identify the body type.
- Flat chest
- Lean muscle mass
- Minimum body fat
- Thin and Lean body
- Intense metabolism
- Challenging to gain weight
- Height greater than average
- Lean frame and body structure
- Ectomorph females have smaller breasts and leaner hips
If you have these traits, you are sure to have an ectomorph body. In such a case, for ectomorph body transformation, you need to follow the right diet and workout plan.
Ectomorph Diet Plan and Tips
The body type doesn’t require intense effort for weight loss. Naturally, an ectomorph diet for females doesn’t involve some out-of-the-box technique.
- You can follow a normal weight loss diet to induce weight loss. In other words, just consume sufficient protein. Meanwhile, exclude excess fat and carbs from your diet. However, to gain weight, the diet plan differs completely. You need to follow an ectomorph 3000-calorie diet.
- You need to intake almost .6g of protein body weight per kg. You can have 6 meals daily with a 3 hours gap.
- Add more healthy fats, whole grains, lean proteins, veggies, and fruits to your diet plan.
Moreover, you can take further help from the ectomorph meal plan you create yourself based on your eating patterns.
Recommended Ectomorphs Workouts
Ectomorphs struggle to gain weight. On top of that, they have a rapid metabolic activity. So, they should follow a specialized training program.
Ectomorph workout for females and males include short and intense workouts focusing on big muscle tissue. You can indulge in other weight loss workout plans to further induce weight loss.
Other Weight Loss Tips for Ectomorphs:
- Use fat burning supplements
- Eat before hitting the sack to avoid muscle catabolism
- After bulking. Follow a cutting cycle to eliminate body fat
This was all about the ectomorph body type and their characteristics, diet, and weight loss. Among 3 body types female, this is one of the most common.
The right weight loss mechanism will offer quick results. To know more, you can play a body type quiz. For now, let’s explore another body type.
#2. Mesomorph Body Type Weight Loss
Fast metabolism, short stature, muscular lean body.
Mesomorph is one of the body types discussed by Sheldon. In general, mesomorphs have muscular and square physiques.
They find it easier to gain muscle and maintain a muscular physique. Their body responds quickly to weight training, resulting in mega gains.
They have a rapid metabolism. As a result, they have a very low body fat percentage.
Thus, they find it easier to lose weight with the right mesomorph diet plan and workouts. The only shortcoming for mesomorphs is fat gain.
They can gain body fat at a rapid speed than ectomorphs. In short, they have to regulate their calorie consumption.
You now know how does your body shape affect weight loss if you fall into this category. For obvious reasons, the right mesomorph workout plan (check below) can make it easier for you to get slimmer.
Mesomorph Body Type Characteristics
Usually, mesomorphs have typical physiological traits that can easily differentiate them from others. This includes:
- hard figure
- lean physique
- greater strength
- quick muscle gain
- defined muscular body
- muscular and toned body
- rectangular or square-shaped body
- quick fat accumulation than ectomorphs
- female with an athletic body and a leaner waist
If you have the above physiological markers, you need to follow the right mesomorph diet plan and workouts. This can improve your weight loss experience.
Mesomorph Diet Plan
For a mesomorph, it is important to maintain body fat and muscle ratio.
- You need to follow a balanced diet to prevent fat accumulation while maintaining your muscle mass. Thus, add more lean proteins to your diet. Have more chicken, eggs, legumes, red meat, and other foods with high protein for weight loss.
- On top of that, you need to add more wholesome foods to your diet. Eat more fresh veggies, fruits, whole grains, cereals, and healthy fats. This is key to a mesomorph female diet plan.
- Usually, you should have 5 to 6 meals daily. Your protein consumption should lie between 0.8 and 1.2g of protein bodyweight per kg.
Moreover, your fat consumption should be no more than 30% of daily consumption whereas you should limit carbs to 50%.
Mesomorph Exercises and Workouts
As mentioned, you need to maintain your muscle mass while limiting body fat. In short, performing weight training can help jack up lean muscle.
Meanwhile, performing cardio can eliminate excess body fat at a faster pace than any other workout.
So, ideally, your workouts should include both weight training and cardio in parts for maximum benefits.
RELATED: Cardio vs Weight Training for Belly Fat Loss
Other Weight Loss Tips for Mesomorphs
- Involve yourself in sports for additional fat burning
- Go for a walk, cycling, or jogging for additional fat burning
- Try swimming for additional fat burn
- Exclude high-fat meals from your diet, particularly junk foods
- Include more metabolism-boosting foods in your diet plan
Well, this was all about a mesomorph body type female and male.
Hopefully, now you know everything about mesomorph body shape and fat distribution and how you can use this knowledge to your advantage.
Finally, it is time to roll down to the last body type and its specifications.
#3. Endomorph Body Type Weight Loss
Slow metabolism, high body fat, and low muscle mass.
At last, you have endomorph body types females and males. In general, these folks tend to have soft and round bodies.
They have a relatively slow metabolic process. So, they gain body fat quite easily. Their body fat distribution varies from other body types.
Due to slow metabolism and a high tendency for fat gain, weight loss is challenging for them.
In contrast, gaining weight is quite easy for them. This weight gain is body fat reserves instead of muscle.
So, they need to stick to the right endomorph diet plan for females and males. Meanwhile, they need to also follow the right workout plan to minimize fat accumulation.
Endomorph Body Type Characteristics
Right below you’ll find out the major physiological traits of endomorphs.
- Thick build
- Shorter stature
- Slow metabolism
- Extreme body fat
- Quick muscle fat gain
- Soft and round figure
- Undefined muscle mass
- Wider or rounder frame
- Challenging when trying to lose body fat
Well, if you plan your weight loss journey as per your body type, you can get the best endomorph female before and after results. Moreover, men with pot bellies can also benefit.
Suggested Endomorph Diet
Endomorphs tend to gain body fat quickly compared to other body types. Thus, they require to follow a balanced diet.
- For weight loss, your diet should include proteins in high quantities.
- Including other thermogenic foods can further contribute to slimming. They can include cacao and green tea in their endomorph diet plan to stimulate metabolism for excess fat burning.
- Usually, your perfect diet should also include lean proteins, healthy fats, whole wheat grains, fruits, and vegetables.
A low-carb, high-protein, and calorie-deficient diet can work great. It can also suppress appetite for a longer duration, contributing to kickass weight loss.
Recommended Endomorphs Workouts and Exercises
People with this body type tend to struggle to maintain fitness levels. Whether fat burning or muscle building, endomorphs face huge challenges.
So, what should be the endomorph workout plan for females and males at home? Of course, given the characteristics, their training program should include cardio and weights.
Cardio will stimulate fat loss while weights will help gain muscle.
They can even perform HIIT for intense fat burning. Most endomorph workout plan for males and females keeps HIIT at its center.
Weight Loss Tips for Endomorphs
- Need a fat burning supplement to lose fat fast
- Include metabolism-boosting foods in the diet plan
- Exclude junk foods and high-fat meals from the diet
- Maintain an active lifestyle overall
- Reduce carbs intake
This was the last main body type, its traits, diet plan, and workouts.
Certainly, body type determines your physique as well as fitness level. So, planning your weight loss journey accordingly can help.
What if you do not fall into any of these body type categories?
Well, sometimes, the traits can also overlap.
In that case, all the calculations and recommendations can go the other way around. Let’s find out how does body type affect weight loss in such a situation.
Other Body Types and Weight Loss
As said, sometimes the physiological traits discussed above can overlap. A person can have characteristics of two body types.
In such cases, they may require a specialized approach to weight loss. Here are some examples of those body types.
- Ecto-Mesomorphs: Lean and muscular body.
- Meso-Endomorphs: Strong physique yet undefined physique.
- Ecto-Endomorphs: Naturally thin body, but weight gain occurs due to inactive life and poor dietary choices.
In either case, your weight loss plan should emphasize the characteristics of the body type you have.
Only then you can make the right decisions and can specifically target your weight loss for success.
Of course, diet plans and workouts according to your specific body type can make a huge difference in general fitness.
If you’re this far into the blog, you now must have some idea of how does body type affect weight loss and how you can influence your slimming efforts.
Summing Up
People can go to unimaginable lengths to lose weight. What is my body type for a male or female is a common question? Some search for it out of sheer curiosity while some think of it in a weight loss emergency.
Either way, it’s important knowledge to have in your arsenal to meet your fitness goals.
Knowing your body type and planning your weight loss accordingly can be helpful. In fact, certain bodily characteristics have a direct relationship to metabolism and fat distribution.
Thus, if you identify your body type and perform the right workouts along with following the right diet, you have a fair chance of losing weight quickly.
Though, try keeping fit with a healthy diet and workout plan irrespective of your body type.
And remember every body type has its own pros and cons and yet they are all beautiful.
What is your body type and what have you done to accelerate your weight loss efforts? Help other readers by sharing your tips in the comments section.