How to Get Fit as an Endomorph: Exercises and Diet

Published December 22nd, 2021 by Erik Rivera
Fact Checked by
Chris Riley
Medically Reviewed:
Dr. Angel Rivera

Somatotypes 101 | Endomorphs 101 | Other Body Types | How to lose weight | Exercises

Endomorphs are a type of body that end up gaining weight easily and find it difficult to lose. If you're an endomorph, this article is for you.

Here we'll talk about the endomorph somatotype, endomorphic exercise routines, and endomorphic eating habits for weight loss.

Please keep reading the article and we will answer all your questions about endomorphs.

What is a somatotype?

Somatotypes are the three general body types: endomorphs, mesomorphs, and ectomorphs.

Your somatotype is determined by your genes and it determines how you gain and lose weight as well as how you build muscle. Knowing your somatotype can help you better understand how to get fit and stay healthy.

Somatypes were developed by psychologist William H. Sheldon in the 1940s as a way to classify people's bodies by their shape and build.

Sheldon studied over 3000 people and identified three general body types: endomorphs, mesomorphs, and ectomorphs.


What is an endomorph?

Endomorphs are people who have a higher percentage of body fat and tend to store more calories as fat due to their body composition.

They also have slower metabolisms. Because of this, endomorphs find it harder to lose weight and tend to gain weight and have excess body fat more easily than the other two body types.

However, endomorphs can lose weight and keep it off as long as they stay active and eat a well-balanced diet.

According to Sheldon, the characteristics of an endomorphic body include:

  • rounder face and body shape
  • typically short
  • less muscle
  • higher body fat percentage
  • has difficulty losing weight
  • can easily put on weight
  • slower metabolism

What are the characteristics of the other two somatotype body types?

Mesomorphs are the athletic body type and are the middlemen between the other two body types.

They tend to have lean muscle with high metabolisms that allow them to burn calories efficiently even without exercise.

Because of this, mesomorphs find it easier than endomorphs or ectomorphs do to lose weight but can also gain muscle growth more easily too.

Ectomorphs are the thin body type. They have low body fat and high muscle mass.

Ectomorphs have fast metabolisms and find it easy to lose weight but also find it hard to put on weight.

What should I eat if I want to lose weight as an endomorph?

If you're an endomorph or on any diet, the best way to get fit is by eating healthy foods that are low in calories but high in nutrients such as vitamins and minerals.

It's also important to stay hydrated by drinking plenty of water. Some good food choices for endomorphs include:

  • lean protein such as chicken or fish
  • fruits and vegetables
  • larger bone structure
  • whole grains
  • low-fat dairy products
  • healthy fats such as olive oil or avocado

Much like the paleo diet and other protein diets, carbohydrates should be limited because they can lead to weight gain.

However, endomorphs do need some carbs as a source of energy so it's important to have a balance of healthy carbs and proteins, it should be a low-carb diet and not a no-carb diet.

Complex carbohydrates such as whole grains and legumes are good carbohydrate choices for endomorphs.

Fruit can provide endomorphs with the healthy carbs they need for energy, but endomorphs should try to avoid sugary fruit juices or dried fruits.

Eating too many high-calorie snacks can also cause weight gain so endomorphs should skip the cookies and chips and excess calories if possible.

The amount you eat is also crucial to maintaining any diet and weight loss goals.

Endomorphs should aim to eat three meals and two snacks per day and make sure they're eating enough protein.

Skipping breakfast can cause endomorphs to overeat later in the day, so it's important to have a healthy breakfast every morning.

Your portion size should be around the size of your fist for your meals so as not to overeat.

Eating too many carbohydrates, proteins, or fat can cause endomorphs to gain weight. It's important for endomorphs to have a healthy balance of each macronutrient and your food intake varies depending on the person whether they eat more carbs or proteins.

Most endomorph diets call for fewer carbohydrates and more fat and proteins. Although the numbers may vary, generally the recommendation is to keep your fat and protein intake between 30-40% and your carbohydrate intake between 20-30%.

This can help endomorphs lose weight while still providing them with the energy they need. You should also consume most of your carbohydrates before you work out so endomorphs should have their carbs for breakfast, lunch, and snacks.

What exercises should I do to stay fit as an endomorph?

Along with diet, physical activity and an exercise plan are also very important when wanting to lose weight.

Endomorphs should try to do cardio exercises and strength and weight-training exercises three times a week.

Cardio exercises help endomorphs burn calories and lose weight while strength-training exercises help endomorphs build muscle mass. Some good cardio training for endomorphs include:

  • walking
  • jogging
  • running
  • cycling
  • swimming
  • elliptical

Some good strength-training activities for endomorphs include:

  • bench press
  • chest flyes
  • pullups
  • lunges
  • tricep dips
  • squats
  • deadlift

Endomorph body types should eat plenty of protein and complex carbohydrates. Try to avoid sugary foods or drinks as much as possible and try to exercise three times a week.

Cardio exercises are recommended for endomorphs for weight loss while strength training is also beneficial for endomorph body types. Try these out.

Are there any other body types besides these three?

Yes, there are several more different somatypes and each person has a unique combination of the three somatotypes making them a unique snowflake.

So, the best way to get fit is to find out what your body type is and then adjust your diet and exercise routine accordingly.

There are many online quizzes that can help you determine your body type, or you can speak with a health professional or nutritionist about it.

Once you know your body type, you can make the most of your endomorph body type by following the endomorph diet and exercises outlined above.

Are these body stereotypes problematic in any way?

Body typecasting can be problematic in that it can lead to eating disorders and body shaming.

It's important to love your body no matter what shape or size it is and to focus on being healthy, not skinny.

There is a lot of pressure in today's society to have the perfect body type and to fit into one of these three categories.

However, it's important to remember that each person is unique and has their own combination of all three body types.

So, don't feel like you have to be something you're not. These are just general guidelines to help endomorphs stay fit and healthy.

So, don't worry if you don't fit into one of these three categories, you're perfect just the way you are!


Endomorphs, along with ectomorphs and mesomorphs, are one of the somatotypes to describe different body types invented by psychologist William Sheldon.

An endomorph is someone who is typically shorter, rounder, and has more fat than the other two somatotypes.

It is also very easy for an endomorph to put on weight and very hard for them to lose it due to their metabolism.

If you are an endomorph and looking to lose weight we have included a guide for a healthy diet and some exercises to help you stay healthy and achieve your fitness goals.

It should be noted that not everyone fits perfectly into the somatotypes and that is OK as they are general guidelines.

Also, there is nothing wrong with being an endomorph or any of the other body types, you can be healthy and still be an endomorph.

This is nothing to be ashamed of and none of the somatotypes should be a source of embarrassment as everyone is unique. 

References and Sources:

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