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Body Type Classifications
The current idea is that if you are a tall, lean, ectomorph, you should eat plenty of fat, avoid cardio, and focus on muscle-building, such as weight lifting.
An endomorph with a high amount of body fat should eat smaller, more frequent meals, eat slowly, drink lots of water, eat foods high in fiber, and exercise at least 30 minutes a day 5 days a week. Cardio combined with weight-bearing exercise is said to be optimal for weight loss.
As a mesomorph, you are athletic and have a strong build. Theory suggests that these individuals should follow the healthy eating and exercise routines similar to guidelines recommended for the general population.
It is true that metabolism differs among individuals
Although there is some truth to this theory albeit blurred, the information isn’t necessarily useful. It is true that bone structure and body stature varies among individuals. It is also true that metabolism differs among individuals. However, everyone simply will not fit neatly into 3 categories of body-type. There are too many variables involved in weight loss and maintenance for body-type dieting to be reliable.
Barriers to weight loss include inborn metabolism, stress, depression, frequency and intensity of exercise. Further, education level, exposure to variety of foods during youth, childhood weight status, familial attitudes towards food and weight, number of pregnancies in women, propensity for cravings, distorted portion sizes, and lack of support all play a role.
Indeed, each of the weight loss strategies presented for body type can be healthy and beneficial across the board, regardless of body shape. I offer to you that we not focus on eating by body type but, instead center our energy on the tried and true, research-based methods for obtaining a healthy weight and body, that yield only positive results.
Let’s center our energy on research-based methods for obtaining a healthy weight and body
If you do these 6 things, you will see results:
1. Fill 1/2 your plate with vegetables
2. Eat 2-3 servings of fresh fruit daily
3. Replace refined carbohydrates with whole grain bread, cereal, pasta, brown rice, and starchy vegetables
4. Eliminate sugar-sweetened beverages
5. Choose lean meats instead of high-fat and fried meats
6. Exercise 5-6 days of the week
Try it for 6 weeks and see what happens. Click here for a One Week Weight Loss Challenge!
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Published by Kelly, RD
I am a registered and licensed dietitian, wife of an incredibly smart pharmacist and mother of three beautiful children with a baby on the way! I received my education at The University of Alabama where I received a degree in Food and Nutrition and successfully completed extensive training in hospitals, large food service facilities, dialysis clinics and state WIC facilities. I studied for the RD exam and passed it in 2002. I have been practicing dietetics ever since. I am passionate about nutrition and firmly believe in the ability of a healthy lifestyle to prevent diseases, improve quality of life and help manage co-morbidities.
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