Fat Burning for Endomorphs 101 Guide - Diet, Fitness & More

Lisa Lorraine Taylor, BSc, CPT
Published by Lisa Lorraine Taylor, BSc, CPT | Staff Writer
Last updated: June 22, 2024
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Struggling to burn fat despite doing everything right? It might not be your fault.

If you’ve put in the work, stuck to a good diet and workout routine but still aren’t seeing the weight results you want, your genetics might just be the reason behind your lack of success.

For endomorphs, being ‘big boned’ isn’t an excuse - it’s a scientific fact.

That’s why our research-based advice is focused on helping endomorphic body types shed fat and hit their body weight goals.

Quick Summary

  • To effectively burn fat, endomorphs should engage in consistent workouts and adopt a healthy diet tailored to their body type, focusing on proteins, healthy fats, and complex carbohydrates.
  • Steady-state cardio, high-intensity interval training (HIIT), and strength training are particularly beneficial for endomorphs to burn fat and build muscle.
  • A study by William Herbert Sheldon suggests the optimal endomorph diet consists of 35% proteins, 35% healthy fats, and 30% carbohydrates.
  • Personally, I believe that endomorphs can achieve significant fat loss and muscle definition by adhering to a structured exercise and nutritional plan tailored to their body type.

How Do Endomorphs Burn Fat?

A man holding a dumb bell

Endomorphs burn fat through consistent exercise and a healthy diet, just like individuals with other body types.

Endomorphic bodies possess the most complex genetics and store fat easily.

They also experience a slower metabolic rate, leading to more body fat and diminutive muscle growth.

As a result, their bodies naturally require more calories compared to other body types.

Due to their body composition and larger bone structure, endomorphs must partake in longer and more intense periods of physical activity than the average person.

Some great exercise routines include cardio, strength training, and high-intensity interval training - all of which help boost heart rate and burn body fat.

Related: Endomorph, Mesomorph, & Ectomorph - Explaining the 3 Body Types

What Should Endomorphs Eat to Burn Fat?

A man holding utensils

To burn fat effectively, endomorphs should focus on a diet that is high in proteins, fiber, and healthy fats while keeping their carbohydrate and sugar intake low.

As a personal trainer, I've seen that endomorph clients, who tend to gain weight easily, can effectively manage their body composition by focusing on muscle building and a diet tailored to their needs.

This diet should be high in proteins, fiber, and healthy fats, but low in carbs and sugars. Due to their slower metabolism and bulkier build, endomorphs often consume more calories and struggle to burn them off, leading to excess fat.

According to a study conducted by William Herbert Sheldon, the most effective endomorph diet is an appropriate mix of macronutrients. It typically consists of 35% proteins, 35% healthy fats, and 30% carbohydrates [1].

Incorporating starchy vegetables into their diet and engaging in regular cardio training can help endomorphs in their journey of losing body fat and building lean muscle, even if they struggle with excess weight.

Below is a list of good food choices for the endomorph body type.


Different protein foods

Protein is an essential nutrient when you are trying to burn fat.

It facilitates fat loss by increasing the body’s metabolic rate and helps promote muscle growth.

Protein’s ability to induce satiety can also help limit your food intake, making it a great part of the endomorph diet.

High protein food sources include:

  • Eggs
  • Chicken breast
  • Dairy: cottage cheese, milk, greek yogurt
  • Tuna
  • Lentils
  • Broccoli
  • Almonds

Healthy Fats

A spoon full of peanut butter

Not all fats cause weight gain - in fact, some fats like olive oil can have a positive impact on your weight loss efforts.

Healthy fat sources include:

  • Sunflower and pumpkin seeds
  • Monounsaturated fats such as canola and olive oil
  • Fatty fish such as swordfish, salmon, sardines
  • Walnuts and macadamia nuts
  • Avocado
  • Peanut butter


A rice spilled from its sack

Carbs, excellent for energy, should be moderated, not eliminated. Choose complex carbs over simple ones to avoid the downsides of excess intake.

Simple carbs, loaded with sugars and empty calories, lead to fat accumulation and cause rapid sugar spikes and dips in the bloodstream, posing health risks.

Complex carbs you can add to your diet include:

  • Legumes: lentils, peas, and beans
  • Vegetables: cauliflower, celery, and broccoli
  • Potatoes and tubers
  • Whole grains: cereals, brown rice, and whole wheat bread
  • Fruits and berries

Additionally, keeping track of your food portion is also essential when you are trying losing weight. Even though the foods listed above are healthy, they can still make you gain weight if taken in large amounts.

To lose weight, aim to eat 200-500 fewer calories below what you need.

Foods to Avoid

Sweets and candies in a different bowl

In my experience as a personal trainer, I advise my clients to steer clear of foods that offer only sugars and empty calories, as they contribute little to a healthy diet. They include:

  • Refined carbs: white bread, white rice, and pasta
  • Candy and sweets
  • Baked goods and pastries
  • Foods high in sodium
  • Alcohol
  • Cooking oils with saturated fat
  • Fried or highly processed foods
  • Soft drinks, energy drinks, sports drinks, and beers
  • Dairy-rich products like ice cream and whipped cream

What Are the Best Fat-Burning Exercises for Endomorphs?

Steady-State Cardio

A person swimming

This type of cardio involves performing exercises at a constant speed throughout the entire workout.

They should be performed at a lower intensity for long durations of time.

They include: 

  • Swimming
  • Jogging
  • Hiking
  • Elliptical Machine Workouts

To get started, try doing two 30-minute sessions per week.

High-Intensity Interval Training (HIIT)

HIIT workouts alternate between high-intensity exercises and lower intensity movements, with a rest period in between sets. They often involve movements such as squats, lunges, glute kicks, and stretches.

“The effects of [HIIT] on subcutaneous and abdominal fat loss are promising… [and] appears to have a dramatic acute and chronic effect on insulin sensitivity.”

- Stephen H. Boutcher, Medical Researcher

Start with two 30-minute sessions per week, slowly scaling up as you get used to the workout.

Strength Training

A man doing a one hand push up

Apart from helping you burn fat, strength training exercises also promote the development of lean muscle mass.

Strength training exercises are quite demanding, resulting in an energy deficit that forces your body to burn fat. Exercises include:

  • Pushups
  • Squats
  • Deadlifts
  • Bench Press
  • Hammer Curls
  • Clean and Jerk
  • Stone Lifts

You can also check out our list of tested and reviewed fat burners.

Supplementation for Enhanced Metabolism

For endomorphs aiming to boost metabolism and aid fat burning, certain supplements can be beneficial.

  • Green tea extract, known for its thermogenic properties, helps increase calorie burning.
  • Caffeine, commonly found in pre-workout supplements, can enhance energy levels and metabolic rate.
  • Conjugated Linoleic Acid (CLA) has been shown to support fat loss while preserving muscle mass.
  • Omega-3 fatty acids, found in fish oil supplements, can improve body composition and aid in weight management.
  • Additionally, L-carnitine assists in fat oxidation and energy production.

However, it's crucial to combine these supplements with a balanced diet and regular exercise for optimal results.


Do Endomorphs Need More Cardio?

Endomorphs require 3-4 sessions of cardio per week, with each session lasting at least 30-60 minutes to maximize fat burning.

Their workout routine should also include strength training exercises to encourage muscular development and weight loss results.

Do Endomorphs Put On Muscle Easily?

Endomorphs often have to work very hard to put on muscle. The endomorph body type has a large composition of fat, resulting in little muscle definition.

However, endomorphs that do manage to pack on muscle are often extremely strong, as seen with powerlifters, strongmen, and sumo wrestlers.

How Do Endomorphs Get a Smaller Waist?

Endomorphs can achieve a smaller waist by combining a calorie-controlled diet rich in protein and fiber with regular cardio and strength training, focusing on core exercises to enhance muscle tone and reduce body fat around the waist.

What Is the Best Fasting Plan for Endomorphs?

For endomorphs, the best fasting plan is intermittent fasting, particularly the 16/8 method, which involves fasting for 16 hours and eating during an 8-hour window, helping to regulate calorie intake and enhance fat loss while maintaining muscle mass.


  1. https://www.mcser.org/journal/index.php/mjss/article/view/684/712
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About The Author

Lisa Lorraine Taylor, BSc, CPT
Staff Writer
Lisa Lorraine Taylor, BSc, CPT holds a BSc degree in Holistic Nutrition from Clayton College of Natural Health and is the owner of Taylor Made Fitness. Her philosophy centers on cutting through the hype and misinformation surrounding dietary supplements, focusing instead on practical, science-backed strategies for health and weight loss.
Learn more about our editorial policy
Dr. Harshi Dhingra, MBBS, MD is a published peer-reviewed author and renowned physician from India with over a decade of experience. With her MBBS from Bharati Vidyapeeth and an MD from Rajiv Gandhi University, she actively ensures the accuracy of online dietary supplement and medical information by reviewing and fact-checking health publications.
Learn more about our editorial policy
Dr. Kristy June Dayanan, BS, MD is an author with a BS degree from University of the Philippines and an MD from University of Perpetual Help System. Her ability to simplify medical science complexities and dietary supplement jargon for the average reader makes her a valued medical fact checker and reviewer.
Learn more about our editorial policy

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