Know your body type before embarking on a weight loss journey
People should always follow weight loss plans based on their body type. This is because every individual has a body type that has certain characteristics in terms of body mass, muscle, weight, fat, etc.
Identifying a body type is one of the keys to knowing what type of diet or meal plan is right for your metabolism.
You can determine which type of weight loss diet is right for your body based on your body type. Some may have a higher body fat percentage or may have the potential to gain weight easily; while some people may be naturally thin and need different types of workouts or diets to keep fit. Depending on the body type, one should opt for a specific weight loss and diet plan.
It was Dr WH Sheldon, an eminent psychologist who introduced the concept of somatotype or the idea of body type in 1940.
Endomorph, mesomorph, and ectomorph are the three major body type classifications.
Let’s see what individuals with each body type should plan for:
This body type refers to people who have stockier bone structures with a larger midsection and hips; and are rounded, soft with a tendency to gain weight easily but lose it slowly due to a slow metabolism.
Therefore, people with an endomorph body structure must consume foods that stimulate digestion. Follow the 20-40-40 breakdown of calories between carbs, protein, and fat. (Basically, it should be high protein, low carb). Having healthy fats and protein-rich foods in the diet, while reducing carbohydrate intake, helps these people lose weight. Combine the meal plan with exercise (30 minutes of brisk walking, jogging, jumping rope) and strength and endurance training.
The body type with a medium frame, shoulders wider than the hips and a developed athletic musculature (muscular dominant, with an hourglass figure) is characterized as mesomorphic. Mesomorphs can easily lose and gain weight; and also build muscle mass through efficient metabolism. Recommended workouts include HIIT workouts, plyometrics, and pilates. In addition, mesomorphs must ensure an intake of healthy and balanced combinations of carbohydrates and fats. Protein is a must.
People with an ectomorph body type have narrow shoulders and hips in relation to the waist; with relatively smaller muscles compared to the length of the bones. They have a high metabolism, which makes it difficult to gain weight. If you fall into this category, you can follow a diet such as a 45-35-20 breakdown of carbohydrates, fats, and proteins. This means you should have moderate protein, less fat, and more carbs. Opt for resistance training to strengthen your core and build muscle.
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