Endomorphs are characterized by round physiques, high body fat, and a sluggish metabolism.
Due to these, many endomorphs gain a lot of weight. The good side is that there are a number of things that you (as an endomorph) can do to ensure that you lose weight despite your genetic makeup. Some of the things that you can do include:
Eat plenty of proteins
Proteins are your friend. Research has shown that the body requires a lot of energy and time to digest proteins and as a result just a few calories are taken by the body when you eat proteins. For example, it has been observed that when you eat 100 calories of protein, your body will have access to only 70.
Other than reducing the number of calories taken by the body, proteins are also important for building lean muscles which are important in ensuring that you have a high metabolism. Some of the excellent proteins that you can take include: eggs, turkey and a protein shakes.
Make fat your friend
Although, it may sound counterintuitive, fat plays a huge role of helping you to be skinny. For you to be healthy, you should ensure that at least 40% of your calories come from fat.
Here you should ensure that 1/3 of your fat is monounsaturated (nuts, olive oil, nut butter, and avocado), 1/3 is polyunsaturated (fish, fish oil, nuts, and flax seeds), and a 1/3 is saturated (coconut oil, meat, and eggs).
If you can’t maintain the fractions, you should always consider including more mono and polyunsaturated fats in your diet. This means that you should eat more of fish oil, olive oil, and avocados.
Take fish oil and fiber supplements
There are tremendous benefits that come with fish oil and fiber. One of the benefits is that the fiber adds roughage to your system and as a result you are able to regulate hunger levels, digestion, and bowel movements.
Fish oil on the other hand plays a huge role of preventing development of coronary diseases, chronic fatigue syndrome, hypertension and diabetes. Fish oil also helps with delayed onset muscle soreness (DOMS).
To be on the safe side, you should start with 5g of fiber, then after every 5 days add 5g more until your reach 30g.
When it comes to fish oil, you should take 1g per % of body fat. This means that if you have 30% body fat you should take 30g of fish oil every day.