The BEST way to LOSE BODY FAT based on your Body Type

Quote: "To lose confidence in one’s body is to lose confidence in oneself." - Simone de Beauvoir

Before you start on your journey to lose that excess body fat for your special occasion, it is important to understand your body type.  The reason for this is your body type.  You may have heard the saying we are all created equal.  Well, unfortunately, some of us are created more equal than others.

Different Body Types

Well, here is the BAD NEWS, different body types respond differently to exercise and nutrition.  The three types of body types are ectomorphs, mesomorphs and endomorphs.  We are not strictly one body type, but a mixture of all three and out of those three body types, we are strongly associated with one of those body types.

For example using the scale from 1 to 7 with 7 being a pure body type, William Sheldon developed a system that allowed for identification of body types.

Here is an example of this classification:

Ectomorph       Mesomorph       Endomorph           Body Type

1                         7                            1                               Mesomorph

7                         1                            1                               Ectomorph

1                         1                            7                               Endomorph

What does this MEAN when it comes EATING to Lose Weight?

If you are a mesomorph you are blessed with an athletic looked characterised by broad shoulders, slim waist and most importantly a metabolism that is favourable to gaining muscle mass while keeping a low percentage of body fat.

If you are an endomorph, you tend to have a larger bone structure coupled with wide hips and shoulders, short arms and legs, more body fat.  They also have a slower metabolic rate that makes them gain weight quickly.

If you are an ectomorph, you have a light bone structure, you appear tall, slim coupled with narrow shoulders and a narrow waist.  You have a fast metabolic rate where you burn the calories so efficiently that you have difficulty gaining weight.

What an Endomorph should EAT to help LOSE that excess Body Weight?

The macronutrient ratio of 25 percent carbohydrate, 40 percent fat and 35 percent protein is ideal for endomorphs wanting to lose that excess body fat.

To keep your body healthy and feeling full eat vegetables that are high in fibre, minerals and nutrients such as lettuce, broccoli, bok choy, spinach, choy sum, garlic, capsicums, cabbage, cauliflower, cucumber, mushrooms, carrots and kale.

To keep your energy levels high eat sweet potatoes. Yams, apples, berries, pears, oranges and pineapple.

To get your healthy fats containing omega-3-fatty acids have a serving of avocado, salmon, or a sprinkling of olive oil on your salad.

To help keep your body hydrated, reduce hunger cravings and to flush out toxins drink 3 litres of water a day.

To build lean fat burning muscle tissue, eat lean based proteins such as fish, chicken, beef, turkey.

If you have trouble eating these sources of protein drinking a high quality whey protein isolate shake mixed with water will help you lose that excess body weight.

Every second day drink a cup of hot water with a slice of lemon and a teaspoon of honey to help flush the toxins out of your body.

As the starts and progresses, slowly decrease your carbohydrate intake and increase your protein intake.  For the last meal of the day eat a source of protein combined with vegetables and 2 glasses of water.  Do not consume potatoes, yams and fruits.

Before you go to bed have a whey protein isolate shake mixed with water to keep you full and to prevent hunger cravings when waking up the next morning.

One hour before training have a serving of fruit to give your body a great source of energy to help you train at a high level of intensity.

To satisfy hunger cravings, have a cheat day one day a week eat and drink whatever you like within reason.  After you have done that, you will want to get back on the bandwagon again.

To further assist in losing that excess body fat, endomorphs should minimise their intake of processed foods such as alcohol, fizzy drinks, cookies, cakes, milk shakes, potato crisps, white sugar, milk, butter and cheese, fast foods such as hamburgers, French fries, fried chicken and pizza.

What a Mesomorph should EAT to help LOSE that excess Body Weight?

A mesomorph will eat the same foods as the endomorph but the macronutrient ratios will be different.  The macronutrient ratio of 40 percent carbohydrate, 30 percent fat and 30 percent protein is ideal for losing that excess body fat.

Mesomorphs have a greater tolerance for carbohydrates than endomorphs, this allows them to eat more carbohydrates than endomorphs and still lose weight.

Because mesomorphs have a favourable metabolic rate for burning body fat and building lean muscle tissue, they do not have to be as stringent as endomorphs and ectomorphs when it comes to nutrition for losing that extra body fat.  This does not give a mesomorph the excuse to be slack and eat whatever they like.

If a mesomorph is careless in their eating habits, they can put on excess fat quite easily.  Also if a mesomorph watches what they eat, then combined with high intensity training, they lose body fat a lot quicker than an endomorph does.

To best improve their chances at losing unwanted body fat, a mesomorph should eat their food from natural sources such as leafy vegetables, fruit, sweet potatoes, yams, lean cuts of beef, chicken, fish, eggs, nuts, avocado and olive oil and water.

Minimising your intake of processed junk food containing simple refined sugar, salts, saturated and hydrogenated fats will also help you lose body fat even more quickly.

Like endomorphs, mesomorphs can also have a cheat day that will allow them to socialise with family and friends and believe it or not, still be able that lose body fat.

What an Ectomorph should EAT to help LOSE that excess Body Weight?

An ectomorph will eat the same foods as a mesomorph and an endomorph but the macronutrient ratios will be different.  The macronutrient ratio of 55 percent carbohydrate, 25 percent fat and 20 percent protein is ideal for losing that excess body fat.

An ectomorph due to having a very efficient metabolism has a higher tolerance to consuming carbohydrates than endomorphs and mesomorphs, hence why ectomorphs have a different macronutrient profile to endomorphs and mesomorphs.

If an ectomorph is careless in their eating habits, they tend to gain body fat in the stomach area.

To best improve their chances at losing unwanted body fat, an ectomorph should eat their food from natural sources such as leafy vegetables, fruit, sweet potatoes, yams, lean cuts of beef, chicken, fish, eggs, nuts, avocado and olive oil and water.

Minimising your intake of processed junk food containing simple refined sugar, salts, saturated and hydrogenated fats will also help you lose body fat even more quickly.

Like endomorphs and mesomorphs, an ectomorph can also have a cheat day that will allow them to socialise with family and friends and believe it or not, still be able that lose body fat.

Summary

So there you have it, all three body types consume the same food and drink water to assist in losing unwanted body fat.  Due to different metabolic types, the ratio of macronutrients change to assist each body type in their goal to lose excess body fat.

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