Roughly 65% of teenagers and 45% of adults believe in an “ideal body.” For 43% of women and 54% of men, athletic features and well-defined abs are the way to achieve the desired result. While for 34% of women, the curvier, the better. Curves are seen as the ultimate form of beauty (1).
What most people fail to notice is that all body types have their own charm and appeal to them. Everyone is perfect in their own way. But, when trying to shed the excess pounds, knowing your body type can significantly affect your weight loss results.
People can use their body type to determine the best exercise plan and diet. With a solid tactic, they can go a long way. Here is all you need to know about body types and weight loss, including the difficulties they pose.
Unique Body Types and Impact on Weight Loss
The human body features unique physical characteristics of body composition and shape. According to research, a person’s body image, shape, BMI (body mass index), and self-perception can affect their weight management (2).
Typical characteristics use three distinct body types. These include:
- Endomorph (rounded physique)
- Mesomorph (athletic physique)
- Ectomorph (thin physique)
A person’s body type is a hereditary trait. Those who understand their bone structure, muscle, and fat distribution can make the most of their fitness achievements.
Some prefer a pear body shape; others like a thinner appearance. Nevertheless, when a person struggles with obesity or being overweight, that’s when removing the extra pounds becomes necessary. Not out of the need to look more appealing.
But to live a longer and healthier life. Obesity is a serious risk factor for heart problems, diabetes, hypertension, and poor insulin control. The longer it remains unmanaged, the bigger the impact it can have on the heart. Here is how each body type affects weight loss (3).
Endomorph (Rounded Physique)
- Unique traits: short limbs, narrow hips, and broad shoulders.
- Ideal weight loss choice: through a combination of habitual physical activity and healthy eating.
When a person has trouble shedding a few extra pounds, especially the fat that keeps piling up, then they are most likely an endomorph body type. Their physical traits are predisposing them to attain weight quicker.
The excess weight goes all the way to the buttocks, thighs, and hips, which is why people have a curvy look. This is a typical pear-shaped appearance. When looking to slim down, experts suggest endomorph body types be a bit more frugal with carbs.
They can cut back to about 30% of total calories a day. While focusing the rest of the 70% on dividing the meals into good fats and protein (4).
Research indicates that to procure beneficial changes in body composition, exercise can always prove useful. Physical activity curbs fat mass in obese and overweight people. It also increases lean mass in normal-weight individuals (5).
For endomorph body types, cardio may be the optimum form of exercise. The reason for that is relatively simple. With cardio, you get to take the metabolism to the next level and avoid turning the calories into actual fat.
People who want to up their fitness performance can do cross-training and high-intensity interval training. This is a solid tactic for building muscles and obtaining the desired body shape. Do have in mind, however, that these workouts can aid those who spare no effort at the gym. So, going all-in can put a lot of strain on an unprepared body.
Mesomorph (Athletic Physique)
- Unique traits: rectangular structure, thin bones, long limbs, and flat rib cage.
- Ideal weight loss choice: protein-based dishes for amplifying muscle repair.
Data indicates that mesomorphic body type has higher than average muscular development. In most cases, there is minimal body fat. Plus, people get to develop muscles sooner and easier. The interesting thing about this body type is that the system tends to stay fit. (6)
That’s why many consider it an “ideal” body type. Mesomorphs tend to consume their favorite dishes without packing extra fat. However, the flip side is that they could gain fat as quickly as they lost it. Making weight fluctuations a typical occurrence.
Due to their muscular development, it makes sense to focus on more meals packed with protein. According to studies, dietary protein is an efficient factor in body-weight management.
It helps keep the body full, regulates how you use up your energy, and the way you maintain that perfect balance in body composition. These are all crucial components of managing weight in people prone to weight changes (7).
Another great idea is to add more veggies, fruits, and whole grains to your regular meal plan. The CDC published a recent analysis where they talk about veggies and fruits in weight management. Based on their reports, these consumables have a plethora of benefits.
Not only do they help maintain a healthy weight, but they also reduce the possibility of chronic illnesses like heart complications. They are here to fill up the body with nutrients and vitamins while also supplying it with a constant stream of healthy energy. This is exactly what you need to keep the body in excellent shape (8).
Ectomorph (Thin Physique)
- Unique traits: typically tall, slender, slim, and lean.
- Ideal weight gain choice: loading up on carbs to gain more muscle.
Compared to some of the other types, ectomorphs are often thin and lanky. Their bone structure tends to appear rounder, with a rib cage resembling a barrel shape. The problem most people have to face is that gaining weight proves to be a real challenge.
It doesn’t matter how often they enjoy their favorite chocolate treats; they just can’t get more muscle buildup. Nutritionists estimate that endomorphs could be susceptible to insulin resistance. So, it is paramount to watch how many carbohydrates they are consuming (9).
With that being said, a minimum of 25% of calories should come from protein and the rest from carbs if they want to build more muscles. But, to reap the benefits, high-intensity interval training can really come in handy.
It is all about stocking up on nutrients and spending that excess energy. It may seem like a lot of work. However, this approach is essential when trying to gain some muscles and a defined shape.
Perks of Sticking to a Body Type Diet
Figuring your body type can show you exactly where you stand with the beneficial nutrient intake. You would need to supply the system with the necessary fuel for it to work to its full potential. If you plan on slimming down, you don’t need to follow extreme diets. Besides, they won’t work and can backfire.
What you need are meals that work well with a unique body type. They make for a worthwhile tactical choice and offer a range of different benefits. Ectomorphs, for instance, cope well with a high-carb plan. So, a very low-carb keto meal plan could set them up for defeat.
That’s why there is no one-size-fits-all diet. What you can do is avoid giving your system a drastic shift, which can backfire. Instead, it is a good idea to put some effort into it if you really want those defined abs and excellent curves. Understanding your potential for weight loss can give you the boost you need.
For example, endomorphs require a hefty amount of time and effort before they can shed the additional pounds. Knowing that can help you adjust your time schedule, dedicate more effort to exercise, and tweak your meal plans accordingly. By decreasing the carbs, for instance.
Of course, each body type has its own role to play. But, with adequate and realistic expectations, you can set yourself for success.
Disadvantages of Maintaining a Body Type Diet
There is not enough research that supports the use of a body type diet. What we do have are statistics on which foods work best for the human system. How they impact the body, and whether they can help with weight reduction.
Data indicates that 25.6% of American adults are inactive. While almost 80% younger than 36 reports they could try to live a healthier life. With roughly 50% of middle-aged adults trying to lose weight, it is normal that many will encounter bumps along the way. (10) (11)
The problem is, there is a lack of large-scale data that focuses predominantly on body type diet. According to experts, it is easy to point out that some people have a predisposition to weight gain while others do not. It is evident that genes have some role to play, but whether diet can help with that still needs further evaluation (12).
Research suggests that over 50 genes are linked to obesity. In fact, genetics result in 40% to 70% of obesity cases. Rare gene defects can also occur in childhood, which can take a toll on weight changes. Making them very difficult to predict (13).
Furthermore, every person can’t fit into a neatly organized body type system. There are countless individuals that exist between these body types – all carrying unique physical features. That’s completely normal. With that in mind, it would be practically impossible to create the ultimate diet for every shape in the world.
Exceptions exist, so it is normal for the rules not to apply to everyone. To that end, more reports are necessary to determine the ideal physical activity for a distinct body type. Scientists don’t know if you should focus on your strengths or avoid weaknesses. What you can do is pay close attention to your current health.
If you have trouble losing or gaining weight, it might be from a health condition. Contact a specialist or nutritionist to evaluate your health and manage the fat gain. A doctor or a personal trainer can always help you achieve the results you need.
Your Body Type Is Not the Only Thing That Matters
There is a common misconception that your body type will control everything about your physique. People think that if you are blessed with a lean physique, then you have nothing to worry about. But, that couldn’t be further from the truth.
According to Harvard experts, it is the type of food we eat as well as the social, physical, and economic surroundings that alter our body shape. The body type is a mere reflection of a generalized image. This image revolves around physiology and the person’s normal functioning (14).
When paired with genetic predispositions, health conditions, lifestyle choices, and dietary patterns, that’s when you can really see a difference. What that means is your body type gets influenced by both your genes and environment.
For instance, when someone consumes excellent quality food, they make habitual dietary choices. Their body gets the benefits and nutritional compounds it deserves. All of that while maintaining a leaner, muscular, and functional composition.
In other words, the body type won’t be a life sentence. When a fitness expert works with various body types, they use tools to get better results. Tools that are within their control. Such as the techniques used during exercising, dieting, and lifestyle changes.
The main difference between working with a specialist or a personal trainer is that you don’t get to look for a quick fix. Quick fixes and unrealistic expectations are a ticket for disaster. Experts know how to help you modify your lifestyle and work with the root of the problem.
They can help you safely lose weight by monitoring blood sugar, sleep, eating, and drinking habits. Reports show that getting rid of just 5% of body weight can boost sex drive, self-esteem, and blood glucose (15).
Even if a person’s genes predispose them to weight gain, these tools can work around the blockade. By skipping processed goodies, focusing more on exercise, and healthy living, anyone can maintain a healthy body weight, regardless of their body type.
A healthy lifestyle and environment can counteract gene-related complications—particularly those linked to obesity and weight gain. With a little bit of effort, you can achieve the results you’ve always hoped for.
The majority of people can slot their build in three primary categories. They can pinpoint their size and shape and tailor their diet to their needs. But, managing weight reduction according to a person’s body type is not always a walk in the park. Sometimes, people need extra help just to gain a competitive advantage.
The truth is, there are many people out there struggling to slim down. By changing their dietary pattern and incorporating more physical activity, they can see some noteworthy results. Those who try to shape their body with exercise should consider the impact of their genes as well. Genetics can have a predominant influence on how your body loses weight. However, there are still ways people can work around that.
If you’ve tried everything to shape your body, only to get disappointed, then the information here can help. All the practical studies and reports can give you an insight into what’s happening to your system. To get your health under control, contact a specialist. Your doctor, nutritionist, or personal trainer can help you overcome all weight loss boundaries. Even when you think you’ve hit a brick wall, they can assist you in toppling that blockade.
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