If you’re a guy trying to lose weight, a one size fits all plan may not be your best bet. Depending on your body type, certain weight loss strategies may be more effective than others.
Although regardless of your body type, men who are trying to slim down need to eat a healthy diet of lean protein, complex carbs, fresh vegetables and fruits. But there are also some metabolic differences associated with different body types, which may play a role in weight loss. To sum it up, your body type may affect how you should diet and exercise to lose weight.
What is my body type?
If you’re trying to figure out what body type you are, there are a few things to consider. There are three main male body types, including: ectomorphs, endomorphs and mesomorphs. Keep in mind, you may not have all characteristics of one type. In fact, it’s not expected you will fit perfectly into one type. When you’re identifying your body type, you are just figuring out which one you resemble the closest.
Mesomorphs
If you’re entirely a mesomorph, you might be the envy of your buddies. Mesomorphs are naturally muscular and lean. You probably have broad shoulders, a narrow waist and gain muscle easily.
But even mesomorphs may gain a little extra weight if their eating habits go downhill. You may have noticed your weight gain seems to be in your stomach and upper back.
The good news is, if you are a mesomorph, you’ll likely be able to lose weight quickly. You may not need to take drastic measures. Instead, just get back to the basics. Eating a diet consisting of 45 percent carbs, 25 protein and 20 percent healthy fats is helpful for mesomorphs.
Ectomorphs
If you consider yourself an ectomorph, you may be tall and naturally on the thin side with long limbs. You might not have a lot of muscle mass or strength. Although you may have a predisposition to be thin, it does not mean it’s impossible to gain weight. Men of all body types can gain weight, especially as they get older. Plus, your weight gain may be mostly in your stomach, which is not the best look.
If you’re an ectomorph, slow and steady weight loss is the way to go. Since ectomorphs may have trouble gaining muscle mass, if calories go too low, you may actually lose muscle. Losing muscle mass is never a good thing when it comes to a weight loss plan.
Since you may have a natural tendency to be thin, losing weight may not be too difficult. Cutting back on a few hundred calories a day may be enough to lose weight. But when you cut back, don’t skimp on protein. Make sure to include lean sources of protein in your diet, such as eggs, chicken and beans.
Gaining muscles will improve metabolism and may help with weight loss efforts. If you don’t already strength train, it’s time to start. Keep in mind, as you gain muscle mass, you may not see big changes in the numbers on the scales.
Endomorphs
As an endomorph, men may store fat more easily than the other body types. You might be on the short side, naturally stocky and carry extra weight around your abdomen.
Weight loss may be a challenge for men who are endomorphs. Losing weight will likely take a combination of diet and exercise, especially cardio. If you’re an endomorph, eating small frequent meals throughout the day to keep your metabolism high will help with weight loss.
Consider eating a diet consisting of 30 percent carbs, 45 protein and 20 fat. Make sure you’re getting enough fiber to help you feel full and prevent late night snacking. It’s a good idea to limit simple carbs, such as potatoes and bread. Simple carbs cause insulin to be released, which increases fat storage and slows weight loss.
