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Endomorph Diet – 11 Ways To Find The Right Balance For Your Body Type

There is a common misunderstanding that endomorphs cannot easily lose their body fat. Endomorphs find it easier to gain fat than to lose it. To maximize the good gains and minimize the bad ones, you need an endomorph diet.

Olivia Almeida

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There is a common misunderstanding that endomorphs cannot easily lose their body fat. Endomorphs find it easier to gain fat than to lose it. To maximize the good gains and minimize the bad ones, you need an endomorph diet. If you are an endomorph, a good diet and fitness plan can help you change your body composition.

Endomorph Diet - 11 Ways to Find the Right Balance For Your Body Type

Here are 11 ways to find the right balance for your body type with an endomorph diet.

1. Pile on the veggies

If you are trying to lose weight without feeling hungry all the time, you need to focus on foods that can fill you up without adding too many calories to your body. If you have a big appetite, eating large amounts of vegetables will be vital for hunger-free weight loss. They are high in fiber and have very low calories. Some good examples include broccoli, spinach, and kale.

2. Choose fiber-rich carbs

Because you may be more sensitive to foods that might spike your insulin level, you need to focus on low glycemic foods that have little effect on blood sugar.[1]

Some of the best foods include fruits, whole grains, and vegetables. Choose whole grains such as quinoa and brown rice instead of refined foods and refined grains such as white rice and pasta which can raise blood sugar.

3. Cycle micro nutrients

Carbs have an important place in an endomorph diet if you plan to be successful over time. Removing them entirely and creating a diet/weight loss environment that is too restrictive is only going to make the task at hand so much harder both physically and mentally.

Many endomorphs believe that to lose weight you need to keep insulin at bay as it does a good job at turning carbs into fat tissue. However, it’s important to note that insulin also drives cards into muscle and liver tissue which is a good thing, so balance is needed.[2]



A good rule of thumb would be to reduce or even skip carbs in meals furthest away from your workout. Eat your carbs just before your workout to fuel your body and then just after your workout to maximize recovery. This will ensure that insulin is only produced when it’s needed and not at times of inactivity.

4. Choose lean proteins

As an endomorph, protein is an important part of your diet because it will help fill you up at every meal and prevent cravings between meals. Proteins are also vital to support your intense training regime, especially recovery. However, many sources of proteins contain a lot of fats hence you should only choose lean sources. To start with, stick to poultry, lean beef, and fish.

Also consider egg whites, beans and tofu as good sources of lean protein.

Endomorph Diet - 11 Ways to Find the Right Balance For Your Body Type

5. Eating smaller meals more frequently

As an endomorph, your metabolism tends to be very sluggish so it’s important to do everything you can to speed it up.  Many people believe that consuming smaller meals more often will speed up metabolism i.e six small meals will be more efficient for weight loss than eating the equivalent in 2-3 large meals. Although this has been medically proven not to be the case, there are still, however,  many weight loss benefits to eating smaller meals more often.[3] If you want to achieve your goals faster, as an endomorph, larger meals are counter productive.

6. Eat healthy fats

It is highly recommended that endomorphs eat a diet high in fats. As counterproductive as this may seem, certain fats are actually necessary to effectively lose weight.[4] Completely removing fat from your diet could be a huge mistake.

Firstly, fat is satiating. With 9 calories per gram compared to 4 in carbs and protein, fats can help you feel full.



Secondly, mono and polyunsaturated fats are known to aid fat oxidation after meals.[5] These can be found in foods such as nuts, avocados, and fish.

The fats you’ll want to avoid are trans fats and saturated fats from animal sources.

7. Ignore processed foods

The simplest way to determine whether a food is good or not is by how much packaging it has. More packaging generally equals more processing. Most processed foods contain all the bad fats you want to avoid, and even that “Low-Fat” labeled options often have high carb content in the form of sugars.

8. Exercise a lot

As compared to mesomorphs and ectomorphs, endomorphs are generally less active. It’s, therefore, important to fight this by getting into the gym. If you are really serious about achieving your goal, engage in cardio for at least 30 minutes a day,  7 days a week.

Also, full body strength training workouts with high repetitions and minimal rest between sets are important. This will ensure that your metabolism and heart rate are higher during your workout and for a longer period afterward. This will then help you to continue to burn fat at a higher rate throughout the day.

9. Eat slower

If you are carb sensitive, try to eat as slowly as possible and take your time during meal times. Eating slowly will give your enzyme amylase enough time to break down the food that you are eating.[6]

10. Limit your cheat meals

While cheating on your meals is fine, it’s good only if it’s predetermined. Eating a lot of food at once can be counterproductive towards achieving your goals.



One cheat meal is just enough per week to help eliminate all your cravings. You need to avoid having an entire cheat day as this can set you back on your progress.

11. What matters is synergy

Losing fat is a hard task for most people, but can be more difficult for an endomorph. So staying on top of all the “Little Things” will make a BIG difference in helping you to achieve your goals faster. For instance, little things like drinking more water, not missing meals, and eating higher protein-rich meals will help you a lot.

Conclusion

These 11 tips will help you lose weight and burn fat efficiently as an endomorph. Generally, your diet should consist of higher protein, low carbohydrates, and contain healthy fats. Along with exercising as recommended, you will begin to experience more energy and the weight loss results you desire.

 

References
[1] Glycemic Index and Diabetes: Diabetes.org
[2] Physiologic Effects of Insulin: Colostate.edu
[3] Does Eating Smaller Meals More Frequently Speed Up Your Metabolism?: healthyeating.sfgate.com
[4] The 5 Best Healthy Fats for Your Body: Dr.Axe
[5] Fat Oxidation During Activity and Exercise: WeightLossForAll
[6] How Eating More Slowly Can Help You Lose Weight: Healthline

Olivia Almeida
Wellness Sage & Writer at OverSavvy
Olivia is passionate and super savvy when it comes to Weight Loss, Well-Being and everything Health & Fitness related. As the ultimate coach and cheerleader, this girlboss will help you take charge of your life to drop those extra pounds and look and feel your best. Nobody understands better than Olivia that the struggle is real, but if you follow her advice, you’ll be feeling fit, fierce, and fabulous in no time.
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Sauna Weight Loss – Fat Burning Shortcut or Long-Term Sabotage

It seems like every day a new diet or weight loss fad hits our news feeds. Some work, while others prove to be utterly laughable. Recently Sauna Weight Loss has gained popularity but the questions still remain, is it effective or even safe? Read on to find out.

Olivia Almeida

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Nowadays, weight loss is one of the most discussed topics, and it seems like every day a new diet or weight loss fad hits our news feeds. Some work, while others prove to be utterly laughable.

Saunas have been used for more than 2000 years, for various reasons, but most recently they have gained popularity as an effective way of losing weight. But still, a lot of questions remain, and people are often wondering if this method of weight loss is effective or even safe.

The following article aims to offer you a list of pros and cons and to make you aware of the advantages and disadvantages of sauna weight loss.

 

Sauna Weight LossPros

Weight loss

Without any doubt, weight loss is the main advantage of using a sauna. While staying in that hot environment, you will sweat and therefore, lose weight. Even though there aren’t any accurate statistics on this matter, there is an average number of calories that you can burn, while sitting in a sauna.

Typically, a regular person will burn around 42 calories in a 30-minute sauna session. An overweight person will be able to lose more calories in the same time, because of the adipose tissue.[1] Metabolism is also an important factor here, and it determines how fast, the body responds to the outer environment.

Detoxification

Not many people are aware of this, but sauna is also a good method to detox your body.[2] As you’re sitting in the sauna, you perspire and you release the lymphatic fluid, contained by the sweat.



The lymphatic fluid has the role of collecting the toxins from your organism and as you sweat, you will totally eliminate them from your system.

Another way to achieve that would be to exercise and drink lots of water but as the specialists are telling us, the detox process will be slower and less effective. If you want a proper detox, sauna is the best solution. A detoxified body is a healthy body, able to lose weight more efficiently.

Water disposal

A lot of people have problems with the water retention. Due to some congenital disorders, they are unable to properly eliminate it, and the water is stored in their system.

Of course, there are many drugs and treatments available on the market, but some of them are ineffective or come with side effects.

One of the most natural ways to solve your water retention problem is by going to a sauna.[3] The water excess is simply perspired out of your body and this will be visible in your weight.

Cons

Temporary weight loss

Even though sauna might help you lose some weight, most of it is due to the water elimination. It’s known that after a sauna session, the water levels in your body will drop, but this is only a temporary manifestation.

As you hydrate yourself, the body will recover its water level and restore it to a normal standard. Unfortunately, your previous weight will be restored as well in this process.



Losing muscular tissue

When you perform any type of cardio exercises, you tend to burn the fats, but you also train the muscles and keep them in a good condition. This doesn’t happen when it comes to saunas. That hot environment will burn your adipose tissue but it will also affect your musculature.

Unfortunately, there is no way to avoid that, and the only method to keep your muscles in good shape is to perform some physical exercises, after the sauna session.

Sauna Weight Loss can generate heart problems

It’s already known that if you are exposed to a torrid temperature for a long time, your health might be affected. That’s why cardiologists advise any patient who’s suffering from heart conditions, against using the saunas and hot tubs [4]

The intense temperature will eventually overwhelm your body and your blood pressure will increase substantially, leading to some major heart complications.

However, if used for a short period (maximum 30 minutes sessions), sauna is actually good for your heart, because the warm environment tends to lower the blood pressure.[5]

Conclusion

As you can see, saunas can be both beneficial or harmful for you, depending on how you’re using it. However, although it can be used carefully as a method to lose weight, it is far from the best one.

If you want the best weight loss results, you should consider incorporating sauna sessions into a well-balanced exercise regimen. Many people turn to sauna weight loss out of frustration and desperation when traditional workouts don’t give them the desired results. But often times, just correcting a few common workout mistakes is all that’s needed to get real results.



References
[1] Adipose Tissue: Wikipedia
[2] Detoxification Through Saunas: Needs.com
[3] Sauna For Water Retention: Timeout
[4] Sauna Cauton For Heart Disease Sufferers: Cleavland CLinic
[5] Sauna Aids Heart Health: Harvard.edu

 

Olivia Almeida
Wellness Sage & Writer at OverSavvy
Olivia is passionate and super savvy when it comes to Weight Loss, Well-Being and everything Health & Fitness related. As the ultimate coach and cheerleader, this girlboss will help you take charge of your life to drop those extra pounds and look and feel your best. Nobody understands better than Olivia that the struggle is real, but if you follow her advice, you’ll be feeling fit, fierce, and fabulous in no time.
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