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

Isaac Robertson
Published by Isaac Robertson
Fact checked by Donald Christman, BHSc FACT CHECKED
Last updated: February 10, 2023

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.

How Do Endomorphs Burn Fat?

A man holding a dumb bell

Endomorphs burn fat the same way any other body type does - through consistent exercise and a healthy diet.

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 body fat, endomorphs should eat high amounts of proteins, fiber, and healthy fats, with low amounts of carbohydrates and sugars.

Due to the slow metabolism of the endomorph body type and their bulkier builds, endomorphs tend to desire food which contributes to excess calories.

Additionally, their slower metabolism makes it difficult to burn calories, leading to much of it being converted into 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].

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 are superb sources of energy that should be taken in moderation but not completely eliminated from your diet.

To reduce the negative side effects of taking too many carbs, opt for complex carbohydrates over simple ones.

As simple carbohydrates are high in sugars and empty calories, they contribute to body fat deposits.

They also release excess sugar rapidly into the bloodstream and pose many health risks by causing insulin spikes and dips.

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 to lose 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

Offering nothing other than sugars and empty calories, these following foods should be avoided at all costs:

  • 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.

According to research, “ 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 [2]

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


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.

Is It Hard for Endomorphs to Lose Weight?

For endomorphs, the age-old advice of “go on a diet and exercise” doesn’t always work.

Endomorphic bodies require a higher calorie consumption than the average person, which leads to them gaining weight quickly.

To combat their genetic makeup, endomorphs need to adopt healthy habits and work harder than most people to achieve their fitness goals. It means partaking in cardio training, compound exercises, and of course, exercising for longer periods of time.

The gains, however, are well worth it, as endomorphs are the strongest of all three body types.

You can also check the our list of tested and reviewed fat burners:

Make sure to share your fat-burning efforts and tips in the comments.


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