Your body type tells about your health, so it is crucial to know what body type you have. For example, people with high abdominal fat are at higher risk of metabolic syndrome.
This article dives into the characteristics of three different somatotypes. The studies behind these body types and the risk factors associated with them.
Body Types:
In 1940 an American physician, William Sheldon, developed the concept of somatotypes. He classified them into three categories based on skeletal framework and body shape.
- Ectomorphs:
Ectomorphs are skinny with a fast metabolism. Besides, they have low muscle and fat composition. Thus, people with ectomorph body types struggle to gain weight. They tend to have a smaller bone structure, longer limbs, and narrow shoulders and hips.
Diet:
Most ectomorphs want to gain weight and build muscle mass. Usually, protein-rich food, healthy fats, and carbohydrates suit ectomorph body types.
- Protein is essential for muscle growth and repair. So ectomorphs should aim to consume at least 1 gram of protein per pound of body weight. Source: Lean meats, fish, eggs, plant-based protein (beans, nuts, and seeds)
- Monounsaturated fats and polyunsaturated fats are crucial for hormone production and cardiovascular health. Source: Avocados, Nuts, Seeds, Olive oil, Fatty fish like salmon
- Complex carbohydrates provide the body with energy and help support muscle growth. Source: Fruits, vegetables, whole grains, and legumes.
Mesomorphs:
Mesomorphs have a medium bone structure, well-defined muscles, and moderate metabolism. According to Sheldon, those with mesomorph somatotypes can quickly develop muscular bodies. Similarly, it's easy for them to shed extra pounds of weight.
Diet:
To maintain their athletic physique, mesomorphs should consume a protein-rich diet with moderate carbohydrates and fat.
- Protein is essential for building and repairing muscles. So mesomorphs should aim to consume at least 1 gram of protein per pound of body weight.
- Carbohydrates provide energy to the body. So, mesomorphs should consume a moderate amount of complex carbohydrates.
They should avoid consuming too many refined carbohydrates. Such as sugar, white flour, and processed food, which can lead to weight gain.
Endomorphs:
Endomorphs usually have a high body fat percentage, a round shape, and slow metabolism. Due to these physical traits, endomorphs often struggle with losing weight. If their goal is to shed some weight, they may need to follow a calorie-deficit diet and exercise to achieve their weight-loss goals.
Weight Loss and Endomorphs:
Endomorphs seem challenging to shed weight because of slow metabolism and insulin resistance, and they tend to store fat in their chest, arms, hips, thighs, and buttocks.
- Diet:
When it comes to diet, endomorphs should focus on consuming a balanced diet. The diet contains fruits, vegetables, lean proteins, and healthy fats. They should avoid overeating and practice portion control while eating. Additionally, endomorphs should limit their intake of refined bakery items and sugars. Because these products contain saturated fats that contribute to weight gain.
- Exercise:
Regarding exercise, endomorphs should practice cardiovascular exercise along with strength training. Cardiovascular exercise (aerobics) can help in burning calories. However, strength training can develop muscle mass and boost metabolism.
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Subtypes:
Endomorphs are further categorized into many other somatotypes.
- Rectangle shape.
- Hour Glass.
- Pear shape.
- Oval Shape.
- Apple shape.
I'll discuss only the two most common body types in this article.
Pear Shape:
In scientific terms, a pear-shaped body is called a gynoid. Some physical attributes of a pear-shaped body include wider hips, bulky thighs, and a narrow upper body, giving a shape appearance.
Apple shape:
It is also known as an android. It is characterized by a larger upper body, including a wider midsection and broad shoulders. People with the apple somatotype have excessive fat deposition in their abdominal region compared to hips, buttocks, and thighs.
Does body shape affect your health?
According to one published research, people with apple-shaped body types are at higher risk of diabetic kidney disease (DKD).
Factors affecting body type:
- Sedentary Lifestyle.
Besides diet and exercise, endomorphs should also focus on the lifestyle factors that can cause weight gain. These factors include stress, inadequate sleep, unhealthy food consumption, and inactivity. Stress can cause high cortisol levels, which contribute to weight gain. Having 6–7 hours of sleep is essential for holistic health and regulates appetite and metabolism. Thus, stress management is critical if you want to lose weight.
Diet & Exercise
Diet and exercise are two main factors in the prevalence of obesity. Eating junk food and sugary beverages would lead to obesity. To cope with this, avoid these products by changing your eating habits. Consuming calorie-deficit food is recommendable to people struggling with losing weight. On the other hand, being a couch potato or spending most of your time on a TV screen makes you outsize. Therefore, cardio, aerobics, or strength training would help lose weight.
- Hormonal imbalance:
Females with pear-shaped body types are estrogen-dominant, which means they have high estrogen levels. The escalating estrogen level causes infertility and endometrial cancer.
Women with apple-shaped bodies have excessive cortisol and Insulin levels in their bodies. These hormonal disturbances cause fat deposition in the abdominal region, making them prone to metabolic and polycystic ovary syndrome.
Ageing is one of the factors in hormonal imbalance. Over time, men tend to accumulate more excessive abdominal visceral fat than a woman. Central obesity is one of the causes of mortality and is associated with a substantial risk for coronary infarction and type 2 diabetes.
Hereditary:
Genes are one of the etiological factors of obesity. Genes in adipose tissue are associated with the secretion of cytokines, insulin, and leptin, and these hormones regulate metabolism, appetite, and insulin sensitivity. Any mutation in these genes disrupts the biochemical pathways, leading to dysregulated metabolism.
To make a long story short:
Everyone has a unique body type, which we must own with gratitude. There is no shame in being fat or lean until and unless it affects your health. William Sheldon characterized people into three basic categories based on the fat-to-muscle ratio. Including ectomorphs, mesomorphs, and endomorphs. Ectomorphs are people with lean body structures and fast metabolism. Therefore, it is hard for them to gain weight. Next comes mesomorphs, with medium bone structure with muscular body composition. The third body type is endomorph. Endomorphs have high fat and low muscle composition due to slow metabolism. Endomorphs struggle with losing weight. The two subtypes of Endomorphs are androids and gynoids.
The reason behind writing this article was to let people know their body type. Understanding somatotypes may help you in taking care of your holistic health. People with a large amount of visceral fat are at a higher risk of developing cardiovascular disease and metabolic syndrome. On the other hand, those with lower body fat are more prone to gynaecological problems. The good news is everyone can change their body type by adopting a healthy lifestyle, proper diet, regular workouts, and enough sleep. Instead of achieving a specific body type, focus on holistic health.
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