Body Type Endomorph – Different Body Types and Strategy to Lose Weight
Different body types and strategies to lose weight and stay healthy. There is no one system that works for everyone to lose weight because we all have different body types.
Daily Calorie Requirements
Calculate your calorie requirements based on your BMR, weight, age, gender, LBM and activity level. Use the most accurate formula.
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Weight Loss Food
Food alone cannot cause to lose weight but some foods are helpful in losing weight because of its higher proportion in component that aid to weight loss. To keep a healthy eating food list it is inevitable to understand food from this perspective. However, the long term goal is to maintain a balance diet and incorporate in our lifestyle. Access or deficit of any food will result in health complication.
Weight loss foods are those foods which are:
* High in Fiber
* High in Water content
* High in quality Protein
* Low in Calorie
* Low in Fats
* Low in sodium
* Low in Carb
High Fiber Foods
These types of foods filled up the stomach quicker because of its high fiber content and eating less a result. In the process, less calories are consumed and helping to lose weight.
Some example of high fiber foods are:
Bread, oat meal, brown rice, apple with skin, dates, banana, peas, beans, spinach and almond.
High Water content Foods
Water is an important factor for the process of metabolism which is a chemical reaction happening in our body to create energy. Foods that contain high water works as a supplement to drinking water which boost our metabolism rate for quicker weight loss. Another benefit of foods with high water content is making us fuller and killing the appetite.
Some examples of food with high water content are:
Tomato, potato, carrot, watermelon, orange, pineapple, mango, pear and grapes.
High quality Protein Foods
A high protein food helps in building skeletal muscle and other tissues and also reduces our appetite. These types of foods are highly recommended for body building as well as for weight loss.
Some examples of high protein foods are:
Eggs, milk, fish, roast beef, roast chicken and other meat products.
Low Calorie Foods
Low calorie foods would simply mean low energy food. All foods consist of six nutrients which are carbohydrate, fats, protein, organic acids, polyols and ethanol. Calorie is a means of measuring food energy in context to these six elements of foods.
Food products that are rich in fats and ethanol such as cashew nuts, chocolate and pork have higher food energy or higher calorie. On the contrary, fresh vegetables has minimum calorie.
Some examples of low calorie foods are:
Celery, courgette, mushroom, spring onion, spinach, cabbage and cauliflower.
Low Fat Foods
Low fat foods are advised for control weight and also for very common diseases like blood pressure, high cholesterol and heart disease. It is easy to choose low fat foods. However, you will find an endless list of food items with low fats advertised at your local grocery and processed foods are generally high in calorie. Keep in mind that you also want to avoid high calorie food items.
Some examples of low fat foods are:
Spinach, carrots, egg whites, baked potato, beans, tomato, grapes, watermelon and rice.
Low Sodium Foods
All body fluids like tears, sweat and saliva including blood contains sodium. Content of sodium plays an important role in the human body structure as the body is made up of 70% of water approximately. Sodium ions contained in the blood directly impact the blood volume, which is another cause of weight gain. Thus, controlling of sodium intake not only prevents weight increase but also prevents arteries diseases.
A low sodium diet is most effective by avoiding junk foods and processed foods as you have no control of salt content in it.
Some examples of low sodium foods are:
Rice, honey, eggs, beef, chicken, fresh fruits and vegetables.
Low Carb Foods
Carbohydrate doesn’t directly cause overweight but low carb foods restrict calorie intake and prevents weight gain. Again, carb content are generally high in processed foods as sugar being one of the most common ingredient used in processed foods. We take cake, cookie, candy, soda and gum on a daily basis often without realizing the effect.
Some examples of low carb foods are:
Spinach, green peas, lettuce, tomato, carrot, celery and onion.
Posted in Foods and Nutrients by .
Your body is what you eat. Do not include only foods you like to eat with your weight loss meal plan. To lose weight effectively you need to maintain a balanced healthy diet. Understanding food calories and food nutritional values is the basic and foremost important knowledge to weight loss and good health.
For a low fat diet plan or any diet plan you need to first decide on your total daily calorie requirements. Based on your daily caloric intakes you can work out on the fat allowable with your diet plan. From your daily nutrient composition (carbohydrate, protein and fat), 10% of fat is considered very low fat diet, 15 % as low fat diet and 20% as moderate fat diet.
Daily caloric intakes is based on weight, lean body mass and physical activities which will differ from one person to another and a very important criteria for safe weight loss meal plan. Small frequent meal is also crucial for weight loss meal plan success. Keep in mind that the last meal is always the minimum calorie meal.
Here is an example of low fat diet plan for 1600 calories baseline menu for women and 2500 calories baseline menu for men:
Low fat diet plan (1600 calorie baseline) menu for women
Meal # 1
| Food Item | Quantity | Calories | Protein (g) | Carbs (g) | Fat (g) |
| Shredded wheat cereal | 1.5 cups | 216 | 5.4 | 50.1 | 2.1 |
| Skim milk | 1.5 cups | 135 | 12 | 18 | 1.5 |
| Strawberries | ½ cup | 23 | 0.5 | 5.2 | 0.3 |
| Subtotals | 374 | 17.9 | 73.3 | 3.9 |
Meal # 2
| Food Item | Quantity | Calories | Protein (g) | Carbs (g) | Fat (g) |
| Oatmeal | 2/3 cups | 200 | 10 | 36 | 4 |
| Egg white | 4 | 68 | 14 | 1.8 | 0 |
| Egg whole | 1 | 75 | 6.3 | 0.6 | 5 |
| Grapefruit | ½ large | 46 | 0.6 | 11.9 | 0.1 |
| Subtotals | 389 | 30.9 | 50.3 | 9.1 |
Meal # 3
| Food Item | Quantity | Calories | Protein (g) | Carbs (g) | Fat (g) |
| Brown rice | 3/4 cup | 154 | 3 | 30 | 0 |
| Chicken breast | 3 oz | 143 | 26.5 | 0 | 3.8 |
| Green beans | 6 oz | 50 | 2 | 12 | 0 |
| Subtotals | 347 | 31.5 | 42 | 3.8 |
Meal # 4
| Food Item | Quantity | Calories | Protein (g) | Carbs (g) | Fat (g) |
| Salmon | 4 oz | 206 | 28.8 | 0 | 5.8 |
| Broccoli | 1 cup | 46 | 4.6 | 8.6 | 0.4 |
| Yam | 4 oz | 120 | 2.6 | 27.3 | 0.2 |
| Subtotals | 372 | 36 | 35.9 | 6.4 |
Meal # 5
| Food Item | Quantity | Calories | Protein (g) | Carbs (g) | Fat (g) |
| Chicken breast | 3 oz | 143 | 26.5 | 0 | 3.8 |
| Light Italian dressing | 3 tbsp | 12 | 0 | 3 | 0 |
| Large mixed green salad | 2 cups | 40 | 0 | 10 | 0 |
| Subtotals | 195 | 26.5 | 13 | 3.8 |
This is a sample menu and not for rigid prescription.
Low fat diet plan (2500 calorie baseline) menu for men
Meal # 1
| Food Item | Quantity | Calories | Protein (g) | Carbs (g) | Fat (g) |
| Shredded wheat cereal | 1.5 cups | 216 | 5.4 | 50.1 | 2.1 |
| Skim milk | 2 cups | 200 | 20 | 28 | 0 |
| Grapefruit | 1/2 large | 46 | 0.6 | 11.8 | 0.1 |
| Subtotals | 462 | 26 | 90 | 2.2 |
Meal # 2
| Food Item | Quantity | Calories | Protein (g) | Carbs (g) | Fat (g) |
| Oatmeal | 2/3 cup | 200 | 10 | 36 | 4 |
| Egg whites | 4 | 68 | 14 | 1.8 | 0 |
| Egg whole | 1 | 75 | 6.3 | 0.6 | 5 |
| Banana | 1 medium | 105 | 1.2 | 26.7 | 0.6 |
| Subtotals | 448 | 31.5 | 65.1 |
Meal # 3
| Food Item | Quantity | Calories | Protein (g) | Carbs (g) | Fat (g) |
| Brown rice | 1 cup | 154 | 4 | 25 | 0 |
| Chicken breast | 4 oz | 196 | 35.1 | 0 | 5.1 |
| Broccoli | 1 cup | 46 | 4.6 | 8.6 | 0.4 |
| Subtotals | 396 | 43.7 | 43.6 | 5.5 |
Meal # 4
| Food Item | Quantity | Calories | Protein (g) | Carbs (g) | Fat (g) |
| Salmon | 4 oz | 206 | 28.6 | 0 | 5.8 |
| Green beans | 6 oz | 50 | 2 | 12 | 0 |
| Baked potatoes | 6 oz | 157 | 3.3 | 36.7 | 0.2 |
| Subtotals | 413 | 34.1 | 48.7 | 6 |
Meal # 5
| Food Item | Quantity | Calories | Protein (g) | Carbs (g) | Fat (g) |
| Beef, extra lean sirloin | 5 oz | 286 | 43 | 0 | 11.3 |
| Asparagus | 10 spears | 40 | 4 | 6 | 0 |
| Yams | 4 oz | 120 | 2.6 | 27.3 | 0.2 |
| Subtotals | 446 | 49.6 | 33.3 | 11.5 |
Meal # 6
| Food Item | Quantity | Calories | Protein (g) | Carbs (g) | Fat (g) |
| Tuna, water packed | 4 oz | 120 | 26 | 0 | 1 |
| Light Italian dressing | 3 tbsp | 12 | 0 | 3 | 0 |
| Large mixed green salad | 2tbsp | 40 | 0 | 10 | 0 |
| pita, whole wheat | 1 pita | 170 | 6 | 35 | 2 |
| Subtotals | 342 | 32 | 48 | 3 |
This is a sample menu and not for rigid prescription.
Posted in Diet by .
There is always a time when you hit a fat loss plateau in your weight loss journey. In such a situation, the first step is to stay positive and focused on your goal. Keep your faith and stay on the course. Ask yourself if you had put in 100% effort. Normally when you reach a fat loss plateau it is time you need to work harder because you are so near to your goal.
Brainwashed by media hype from the billion dollar weight loss industry geared towards mere profits people like to think that it is easy to get a lean body. If you share the same notion it is time you need to clear your concept right. There is no short cut to good health.
There are many reasons why one may experience a situation like weight loss plateau. We will discuss some on the common reasons and its solution for such circumstances. Remember, all your effort is insignificant if you do not have a written goal and monitoring your performances.
Need to increase effort
You may need to increase your exercise session duration because it may not be good enough to get the desired result. For example, if your workout session is 30 minutes, you can increase it to 40 – 50 minutes session. If you are lenient with your diet, you need to be stricter. Increase your meal frequency to 5 – 6 times a day if you follow 3 meals a day frequency to enhance your metabolism. Basically, you need to put in more effort with every plan of action.
Weight loss plateau as a result of overtraining
Too much of anything is not good and weight loss is not an exception. If you are overtraining yourself for a long period it can cause weight loss plateau. You need to take a break from high intensity training for at least 4 – 7 days. Your body system may be overworked and simply not responding. You can always go back to your workout routine once your system recovered.
Adaptation syndrome
This is a very common cause of weight loss plateau. Your body system can easily adapt to any workout training and diet program if you follow them for a long period. To avoid this situation you need to change your training variation every four to twelve weeks. Any variations with your exercise will solve the problem and you can literally create an endless training variation with your cardio exercise and weight training. For example, change in type of exercise, intensity, duration, your rest interval, changes in tempo, changes in grip, etc.
Caloric intakes are too low
Caloric restriction is important to lose weight efficiently but if you are taking too less calories your body will go into fat storing mode for future use thinking that you are starving. This is a natural mechanism of our body system. If you think this is the problem you need re-evaluate your daily calorie requirements.
Hormones adapted to diet plan
Your body gets adapted to your eating pattern and diet which is a natural functioning of the body system. You may be taking low calories, low fat or low carb diet but after prolong period of following the same diet pattern your body gets immune to the diet pattern and become less effective. The best way of dieting is to follow a “high – low” pattern to confuse your hormones which take some times to understand your diet pattern.
With this method you eat two to three days of high calories and high carb diet followed by two to three days of low calories and low carbohydrates. This diet method ensure that you lose body fat rapidly on low calories and low carbs, but before your body adapt to the diet pattern you raise back the calories and carbs which maintain your metabolic rate consistently.
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Posted in Exercise Strategy and Mindset Weight Loss Help by .