Weight Loss By Body Type For Women

There are three types of body shapes known as somatotypes and your type makes all the difference in the way you eat, train and do cardio. If you’re looking to lose weight then you need to know the specifics of your body type. The details of weight loss by body type for women, especially over age 40, can be completely different than for men at times. Knowing this will help you establish goals that are attainable and the actual timeline of your results may just be faster then what you think.

Endomorphs, ectomorphs and mesomorphs are the three body types that describe every human. Knowing your type gives you the keys to losing weight. Here’s the breakdown of what each body type looks like and the details of how to respond to your body type for weight loss.

1. Endomorphs

Endomorphs have a similar body type to Jennifer Lopez and Sofia Vergara. With this body type, you can’t just diet. Training is very important and you have to know the best way to train in order to get the right results. The characteristics of an endomorph include:

• Typically more rounded and soft
• Hips are wider than shoulders
• Store body fat in lower abdomen and thighs
• Can put weight on easily and struggle to maintain weight
• Can gain muscle easily when focused
• Slower metabolism
• Lower tolerance for carb rich food

This body type can be a struggle to manage if you don’t monitor your food and exercise each day. It’s important to know your macros and track them with a food app in order to stay focused and even consistent in maintaining weight loss. Training for endomorphs should look like this:

• Strength training should include light weight and high reps for effective toning.
• High intensity cardio should be done at 80% max heart rate.
• Cardio should be done at a minimum of 4 times a week and for at least 45 minutes when trying to lose weight.
• A paleo style meal plan works best for this body type.
• Eat at least 25-30 grams of protein per meal.
• Carbs should be timed and eaten post workout since endomorphs have a lower carb tolerance. Eating them when glycogen is depleted after a workout will replenish these stores rather than be stored as fat.
• Have no or limited alcohol and make sure drinks are low carb when they are consumed.

2. Ectomorphs

Ectomorphs have a similar body type to Taylor Swift and Kate Moss. Think long and skinny like the models of years ago (before body love became a thing). Ectomorphs look like they have an easy life with their body type and depending on their goals, some do. But if you are an ectomorph trying to lose weight or tone up, your plan will look completely different than the others. Ectomorphs characteristics include:

• Typically skinny with lean muscle mass
• Narrow bone structure with small shoulders, small wrists, skinny ankles, sometimes longer limbs
• Fast metabolism
• Hard to gain weight
• Probably been thin their entire life
• Athletic capacity is high for cardio endurance

If an ectomorphs goal is to lose weight or tone up their training and nutrition will rely on heavier weights and carbs. Training for endomorphs should look like this:

• Train with heavy weights and lower reps
• Rest 2-3 minutes in between sets so heavier weight can be lifted each time
• Cardio should only be done for heart health 3-4 times a week between 20-30 minutes
• Eat 5-6 times a day with 25-30 grams of protein at each meal
• Eat carbs with every meal/snack
• Following exact macros will be effective and may seem like you stay full all day or it’s hard to eat enough

3. Mesomorphs

Endomorphs have a similar body type to Jessica Simpson and Janet Jackson. We’ve seen both in the media having gained alot of weight at time and then drop it with what seems like ease. This is because a mesomorphs body type can take on different appearances when the work is put in.

Mesomorphs can also be easily confused with endomorphs if a mesomorph has more fat. Features may appear rounded or soft with fat, but here are the characteristics of a mesomorph:

• Athletic shape and broad shoulders
• Flat stomachs or can achieve flat stomachs
• Naturally muscular
• Thick skin
• Hard muscular body
• Can gain weight easily or lose weight easily when focused
• Can gain muscle mass easily

Training for a mesomorph comes with a balance of lifting and cardio. Food should also be monitored with macros especially if the end goal is to build muscle. Here are the keys to weight loss for a mesomorph:

• Strength training should be done hard and heavy with lower reps
• Rest 30 seconds to 1 minute between sets
• Cardio should be a done at least 4 times a week at an 80% max heart rate for 30 minutes
• Eliminate all alcohol
• Balance nutrition with 40% carbs, 40% protein and 20% fat

Needs For All Body Types

No matter if you are an endomorph, ectomorph or mesomorph, everyone should pay attention to heart health and clean nutrition. When trying to lose weight, it’s important to know your TDEE calories so that you can pay attention to the number of calories you need each day to maintain current weight. Once you know this number, you can subtract 500 calories from the total and track this amount for a period of time to lose weight. To know more about this process, see my post here.

As you figure out your body type, make sure you work a plan that is realistic to your lifestyle and your body type. For example, you can’t be a mesomorph and think that you can achieve an ectomorph body. Knowing your type and living your best life in it is what you were made to do!

If you need help figuring out your body type or want more information, reach out on Instagram or email.