Eat & Exercise for Your Body Type For Maximum Weight Loss

Eating for your body type; if you haven’t heard of it, then you surely have seen it, you just didn’t realize it.

Everyone has a body “type”- Ectomorph, Mesomorph, or Endomorph. Now you might find that you have a mixture of two of these, but most people can find their most dominant body type feature with very little trouble.

When you eat and exercise for your body type, you are working with your body, rather than against it. Once you are aware of your body type, you can plan to maximize your nutritional intake and exercise program designed for it.

The 3 Basic Body Types


You are an ectomorph if you are naturally thin, have a smaller bone structure, and thinner but longer legs and arms than most other people.

Ectomorphs: Kiera KnightleySome famous ectomorphs are Kiera Knightley, Gisele, Victoria Beckham, and Paris Hilton.

You are an ectomorph if you have difficulty gaining weight or putting on muscle, even when you try! Ectomorphs are usually petite and have very narrow hips and very small booties.

If you are an ectomorph, you should focus on:

Diet: Since ectomorphs have difficulty gaining weight, you should focus on eating lots of starchy, unprocessed carbohydrates! Load up on those carbs but don’t forget to add moderate amounts of protein and fat.

Being an ectomorph means never having to say diet. You can get away with eating things other body types can’t (like unlimited potatoes! MMMM) Don’t load up on junk, however, be sure you take care of your body by giving it healthy carbs and protein!

A few more nutrition tips for Ectomorphs:

  • Eat every 3 to 4 hours
  • Add 500 calories each day if you want to gain weight or put on muscle
  • Best fruits for ectomorphs are bananas, mangos, peaches, avocados, and pineapple
  • Best veggies are carrots, broccoli, beets, and cauliflower, especially when cooked in coconut oil or ghee
  • Best carbs are brown rice, sweet potatoes, white potatoes, and oats
  • Great snacks for ectomorphs are nuts, seeds, and nut butters like almond butter

Workout: Thin ectomorphs need a mix of exercise routines to help their thin bodies build muscle and look firm. Cardio isn’t as important for ectomorphs as other body types, but if you like it, go for it!

An ectomorph should try a little bit of everything, including kickboxing, weight lifting, HIIT, spinning classes, or gymnastics. Whatever it is, just be sure you are enjoying it!


Mesomorphs are the middle of the road people. You aren’t too fat, but you aren’t a skinny Minnie. You can gain weight, but with even some basic exercise and eating right most of the time, you can maintain a healthy weight. You have a larger frame than an ectomorph and you can build muscle with moderate workouts.

Mesomorphs: Jennifer AnistonSome famous mesomorphs are Jennifer Aniston, Jessica Alba, Britney Spears, and Mila Kunis.

If you are a mesomorph, you should focus on:

Diet: A balanced diet is the best one for you, which means you can enjoy treats every now and then, but don’t overdo it and don’t eat them daily. Eat a moderate, healthy diet that consists of a good mix of carbs, fat, and protein.

If you need to drop some weight, cut back on the carbs. Keep a close watch on sugary foods and try to keep your diet healthy but balanced.

Divide your plate into thirds and fill each third with carbs, vegetables (or fruit) and protein.

A few more nutrition tips for Mesomorphs:

  • Protein: One third of your plate should have healthy protein such as fish, beans, eggs, chicken or turkey, and Greek yogurt
  • Fruits and Veggies: Another third should have whole fruits and/or veggies such as carrots, apples, grapes, berries, broccoli, Brussels sprouts, and bananas
  • Carbs: The last third of your plate should have carbs and fat such as oatmeal, coconut oil, avocados, nuts, seeds, olive oil, brown rice, and quinoa.
  • Concentrate on a low carb diet (about 50-100 grams a day) for weight loss such as Weight Watchers, Dukan diet, Mediterranean diet, 21 Day Fix

Workout: The absolute best thing about being a mesomorph is that you will see results from almost any workout. You don’t have to go all Marathon Madness! You can tailor your goals to your workouts and you will get results. For example, if you want to bulk up and get those 6 pack abs, try a heavy weight lifting workout. If you want to lose weight but keep that muscle tone, try some HIIT cardio workouts with a light weight lifting set a couple days of the week.

Whatever it is you decide you want to do, just be sure it’s fun so you will keep doing it. Otherwise, mesomorphs can put on weight.


Most of you ladies are going to read this and go “yes, yes, yes, that’s me.” Endomorphs are curvy and solid. You either have big leg and booty muscles or you can get them very easily., Endomorphs are strong and have tremendous endurance. They also tend to put on weight very quickly and have a hard time losing it.

The great thing about endomorphs is that they can transform their bodies from whales to mermaids when they want to!

Mesomorphs: Kate WinsletFamous endomorphs include Kim Kardashian, Beyonce Knowles, Kate Winslet, Jennifer Lopez, Oprah Winfrey, and Mariah Carey.

If you are one of the many endomorphs out there, you should focus on:

Diet: Since weight gain is a problem, you need to go low carb. Consider doing the keto diet. Sugary foods and high carb anything should be a treat, not a part of your regular meals. Think chicken, fish, avocados, nuts, seeds, and plenty of green vegetables.

A few more nutrition tips for Endomorphs:

  • If you want to lose weight, cut back 200-500 calories per week
  • Concentrate on a low carb diet such as the Keto diet, the Atkins 40 diet, or the Paleo diet
  • Dieting might not be enough to lose weight, so be sure to get in cardio almost every day
  • Swap out bad carbs (potatoes, cookies) for complex carbs (fruit with the skin, carrots, whole grains such as oatmeal)

Workout: Endomorphs are naturally muscular, so you probably don't want to add heavy weight lifting to your routine. Your new mantra should be "cardio, cardio, and more cardio."" You will benefit from a mix of both high intensity cardio (swimming laps or running) and low intensity cardio (walking and yoga).

Resistance training should only use very light weights and higher reps. Endomorphs need to keep moving as much as possible to avoid putting on weight.

The Bottom Line

It makes sense to work with your body type, rather than against it. Try eating and working out for your specific body type and watch how you flourish!

Eat & Exercise for Your Body Type For Maximum Weight Loss

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