Tried every diet but still feel like your body’s stuck in slo-mo? You might just have an endomorph body type. Yup, the one with curves, strength, and a slow metabolism that plays hard to get.
Sure, navigating this can be tricky, but with the right diet and workout moves, endomorph fat loss is just a read away. Let’s show your body what it’s really capable of.
Not All Bodies Are Built the Same and That’s the Beauty
Before you go blaming your metabolism for that last slice of cake (we've all been there), let’s talk somatotypes. That’s just a fancy word for body types. There are three main ones:
Meet the Body Types
Ectomorph: Lean, often struggles to gain weight or muscle. Think: lanky anime protagonists.
Mesomorph: Athletic, muscular, gains and loses weight easily. Think: your typical Bollywood hero.
Endomorph: Curvier, softer, stores fat more easily, but gains muscle like a champ. Think: Beyoncé hips with gym girl strength.
If your body loves holding onto fat, has a slow metabolism, and you feel like your diet has to be near perfect to see results, chances are you’re working with an endomorph body type.
How to Know Your Body Type Without Overthinking It
You're probably wondering, "How do I know if I’m an endomorph?" Here are some signs:
You tend to gain weight easily, particularly around the belly, hips, and thighs.
You lose weight slowly despite exercising.
You build muscle quickly but struggle with excess fat.
You often feel tired or sluggish on high-carb diets.
Still not sure? Try our somatotype quiz or speak to a Pyng fitness expert who can assess your body composition and basal metabolic rate (BMR).
Why You Might Be Getting It Wrong: Somatotype Theory Explained
The somatotype theory divides bodies into three categories: ectomorph, mesomorph, and endomorph. While this gives us a general idea, it’s essential to understand that most people are a combination of all three body types. So, while you might identify with being an endomorph, it's entirely possible that you're also incorporating some mesomorphic or ectomorphic traits.
This is why it's important to approach your fitness goals with a personalised mindset. While endomorphs may naturally store more fat, understanding how your traits play a role in fat storage and muscle gain can be empowering.
Bust the Myths: What You Don’t Know About Endomorphs
While endomorphs often feel like they have to work harder than others to lose weight, there are several myths that need busting. Let's clear the air:
1. Myth: ‘Endomorphs can’t lose fat.’
Reality: Endomorphs absolutely can lose fat. It simply requires a more tailored approach, focusing on nutrition, strength training, and regular physical activity.
2. Myth: ‘Endomorphs should avoid carbs completely.’
Reality: While low-carb diets might be trendy, endomorphs don’t have to eliminate carbs entirely. It's about choosing the right types (think complex carbs) and keeping portions in check.
3. Myth: ‘Endomorphs can’t build muscle.’
Reality: Endomorphs actually have a great potential for muscle gain. Their body naturally holds onto muscle more effectively than fat, making weight training essential for strength and overall shape.
Male vs. Female Endomorphs: Know Your Game Plan
Endomorphs come in all shapes and, yes, genders. But while both men and women with this body type may struggle with stubborn fat, where that fat settles can differ.
Men tend to store it around the abdomen (hello, belly bulge), while women usually carry extra weight around the hips and thighs (thanks, hormones). Their goals may differ too; men often aim for a leaner chest and visible abs, while women may focus on toned legs and a defined waist. So, what’s the diet sweet spot?
Try a 35/35/30 split:
35% protein (think grilled chicken, eggs, tofu) to keep your metabolism firing,
35% healthy fats (nuts, seeds, olive oil) to sustain energy,
and 30% smart carbs (quinoa, sweet potatoes, brown rice) to power your workouts.
Endomorph Body Type Fat Loss That Actually Works
Endomorphs aren’t lazy. Their bodies are simply more insulin-sensitive and store adipose tissue (aka fat) more readily. This doesn’t mean you’re doomed. It just means your game plan needs to be smarter.
Knowing how many calories your body needs, how to calculate it, and why it matters for endomorphs is crucial. Trust us, it’s the foundation for everything that comes next—your workouts, your diet, and of course, your progress.
Create a Calorie Deficit But Do It Right
To lose fat, you must be in a calorie deficit: consuming fewer calories than you burn. But that doesn’t mean you should starve yourself. Here's the trick: Endomorphs need to balance this without tanking energy levels or muscle mass.
Tips:
Track your intake of micro and macro nutrients.
Aim for a moderate deficit (15-20% of maintenance calories).
Don’t slash calories drastically or skip meals.
Prioritise Protein Like It’s Your Job
High-protein diets help endomorphs retain muscle and keep cravings in check. Aim for 1.6–2.2g of protein per kg of body weight.
Include:
Paneer, eggs, chicken, tofu, Greek yoghurt
Protein smoothies with whey or plant-based blends
Healthy Fats Go a Long Way
Incorporate healthy fats like avocado, olive oil, and nuts, but be mindful of your carb intake. Choose complex carbs that won’t spike blood sugar levels, such as quinoa, sweet potatoes, and whole grains.
The Best Diet Plan for an Endomorph Body Type
Your body loves storing carbs, so you’ve got to be a little carb-smart. That doesn’t mean keto; it just means smarter swaps.
What to eat:
Lean meats: chicken, turkey, fish
Fibrous veggies: broccoli, spinach, zucchini
Healthy fats: avocado, nuts, olive oil
Complex carbs: oats, sweet potatoes, brown rice
What to avoid:
Sugary drinks (yes, even fruit juice)
White bread, refined grains
Processed snacks and anything that comes in a crinkly packet
Pro Tips:
Eat smaller, more frequent meals (5–6/day) to keep blood sugar steady and prevent overeating.
Avoid eating close to bedtime—your metabolism slows at night.
Aim for a calorie deficit of 300–500 calories below your BMR. Just enough to lose fat without sacrificing muscle.
Stay Hydrated and Watch Those Cortisol Levels
Staying hydrated is crucial for fat loss, and it's often overlooked. Water helps with digestion, metabolism, and even curbing those mid-afternoon hunger pangs. Stress management plays a massive role in fat loss. High cortisol levels (thanks to stress) can lead to fat retention, particularly around the belly.
Hydrate often, sleep 7–8 hours, and try yoga or meditation for better weight management.
Supplementation for Endomorphs
While not essential, certain supplements can help endomorphs in their journey. Omega-3 fatty acids, found in fish oil, can support fat metabolism and reduce inflammation, which helps with fat loss.
A multivitamin can fill any nutritional gaps, especially for endomorphs who might have a tendency to fall short on micronutrients.
Additionally, protein powders (like whey or plant-based options) can assist in hitting your protein goals if you’re pressed for time or struggling to meet them through food alone.
The Best Workout Plan for Endomorph Body Type
You need to do more than just walk on the treadmill and hope for magic. Endomorphs thrive on:
Strength training (3–4x/week) helps build lean muscle mass, and muscle burns more calories at rest than fat, helping to increase your metabolism.
Fat-burning workouts like HIIT (2–3x/week) will burn more fat in less time. A 20-minute sprint session—30 seconds on, 30 seconds rest—can torch fat and keep your metabolism buzzing for hours.
Cardio for endomorphs, such as brisk walking, swimming, and cycling (2x/week), can help burn more calories.
Endomorph Exercise Breakdown
Strength Training Tips
- Focus on compound exercises (squats, deadlifts, bench presses)
Use progressive overload to trigger muscle hypertrophy
Keep rest times short (30–60 seconds) to maintain intensity
Here’s your go-to strength routine:
Squats
Targets: Legs and glutes
How: 3 sets of 12 reps
Why: Builds lower-body strength and shapes your backside
Deadlifts
Targets: Full body
How: 3 sets of 10 reps
Why: One of the most powerful moves for strength, posture, and fat burning
Bench Press
Targets: Chest, shoulders, triceps
How: 3 sets of 12 reps
Why: Great for upper body tone and strength
Start light, focus on form, and gradually increase your weights (aka progressive overload) to keep challenging your body.
Core Work for Stability
A strong core supports better posture, reduces injury risk, and helps with overall fat loss.
Try these two basics:
Plank (30–60 seconds) – Builds endurance in your abs and stabilises your spine.
Russian Twists (20 reps/side) – Targets obliques and helps sculpt your waistline.
HIIT and Endurance Training
Short, high-intensity bursts help burn fat fast
Great for boosting your metabolic rate post-workout
A One-Day Endomorph Plan (That Doesn’t Feel Like Punishment)
Want a taste of what a good day looks like? Here's a sample:
Morning:
20-minute HIIT session (sprints or bodyweight circuit)
Breakfast: Masala oats with eggs or tofu bhurji
Snack: Greek yoghurt + walnuts
Lunch:
Grilled chicken, rajma salad, roti made with bajra or jowar
Afternoon Workout:
Strength training (Deadlifts + Squats, 45 mins)
Light stretch or foam roll cooldown
Snack: Protein smoothie with almond milk + chia
Dinner:
Stir-fried paneer and veggies with brown rice or quinoa
This keeps energy steady, protein intake high, and carbs timed smartly.
Hacks to Stay Consistent Without Losing Your Mind
Fat loss is a long-term journey, and it’s easy to hit plateaus where progress seems to stall. During these times, stay consistent with your nutrition and workout plan. If you’re feeling burnt out, mix things up.
Try a new workout and tweak your meals
Increase your protein intake to encourage muscle recovery
Meal prep over the weekend to avoid daily decision fatigue
Track your sleep—it matters more than you think
Join fitness communities or challenges to stay motivated
Don’t obsess over the scale; focus on strength, energy, and how your clothes fit
Your Body Was Built to Thrive, Not Just Survive
The endomorph body type isn’t a curse—it’s a different kind of strength. With the right tools, mindset, and strategies, endomorph fat loss is totally doable. Whether you're male or female, beginner or advanced, your body is ready to level up. All it needs is the right fuel and the right moves.
So the next time you’re searching for the best endomorph body type workout or wondering if your metabolism is broken, remember, it’s not. It’s just waiting for you to work with it.
FAQs on Endomorph Body Type Diet and Workouts
1. What is an endomorph body type?
It’s a somatotype characterised by a rounder physique, slower metabolism, and easier fat storage. But endomorphs also build muscle well with the right training.
2. What is the best diet for endomorph fat loss?
A high-protein, moderate-fat, lower-carb diet with whole foods, plenty of fibre, and controlled portions. Prioritise low-glycemic carbs and maintain a slight calorie deficit.
3. How often should endomorphs work out?
Ideally, 5–6 days a week with a mix of strength training, HIIT, and low-impact cardio. Recovery is key, so don’t skip your rest days.
4. Can endomorphs build muscle easily?
Yes, Endomorphs are naturally strong and respond well to resistance training. With proper nutrition, muscle gain is totally achievable.
5. Is cardio or strength training better for endomorphs?
You need both. Cardio helps burn fat and improve heart health, while strength training supports muscle hypertrophy and metabolic boost.
Quiz: Is Your Plan Endomorph-Friendly?
If you're someone with an endomorph body type, figuring out the right workout and diet plan for your body can feel like solving a puzzle. But don't worry, we've got you covered! Take this quick quiz to see if your fitness plan is tailored to your unique body type and what tweaks you could make to see better results.
Question 1: Your workouts focus on:
A) Cardio
B) Strength
C) Both
Correct Answer: C) Both
Explanation: A balanced approach of cardio and strength training is ideal for an endomorph body type. While cardio helps burn fat, strength training builds muscle and boosts metabolism, which is crucial for fat loss and body shaping.
Question 2: Your diet emphasises:
A) Carbs
B) Protein/Fats
Correct Answer: B) Protein/Fats
Explanation: As an endomorph, a diet rich in protein and healthy fats is key to fat loss. Focusing on macronutrient balance by incorporating lean protein, healthy fats, and fewer carbs can help manage weight and prevent fat storage.
Question 3: How often do you exercise?
A) 1-2x/week
B) 4-5x/week
Correct Answer: B) 4-5x/week
Explanation: To see progress with an endomorph body type, consistency is key. Aiming for 4-5 workouts per week, including a mix of resistance training and metabolic conditioning, will ensure you're staying on track.
Remember, every endomorph body type (male or female) requires personalised attention to fat loss, strength building, and recovery. So make those changes and keep pushing towards your goals.
