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Step 1
Determine your body type. Be aware endomorphs usually carry weight in their lower body, they gain weight fast and have a high percentage of body fat. Ectomorphs have narrow upper bodies, short torsos and long arms and legs. Mesomorphs usually have a large upper body and gain muscle mass fast.
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Step 2
Eat a balanced diet including 40 percent complex carbohydrates such as whole grains if your body type is a mesomorph. Include 40 percent lean proteins and 20 percent fats. Mesomorphs usually lose weight quickly. Reduce calories by 200 to 500 a day to lose 1/2 to 1 pound a week.
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Step 3
Reduce fat intake if you are an endomorph. Concentrate on eating lean proteins and healthy carbohydrates. Limit fat intake to 15 percent. Eat healthy fats such as olive oil and avocados. Endomorphs lose weight more slowly than other body types. Be patient and avoid reducing calorie intake below 1200 calories per day.
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Step 4
Add protein if you are an ectomorph. Eat a diet high in lean proteins such as fish and chicken. Ectomorphs have trouble building muscle mass. Lean proteins will help your body build muscle and help you to become leaner.
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Step 5
Be aware all three body types should consider eating five small meals a day. Eating small frequent meals throughout the day helps you maintain proper blood sugar levels. This reduces binge eating and cravings.
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Step 6
Keep exercise in mind. All three body types should include aerobic exercise to help with dieting. Find an activity you enjoy such as walking, running, biking or aerobic classes. Do aerobic exercise three to five times a week for 20 to 50 minutes.
