How Can Ectomorphs Lose Belly Fat? [Easier Than You Think]

a man in black shirt sitting while holding a hamburger

Having belly fat is one of the most common struggles that the majority of skinny people have. And just because you’re an Ectomorph, that doesn’t mean that you can’t develop it. You can always carry body fat even if you’re skinny. This usually occurs when you’re too inactive. The basic advice that you’ll see all over the internet is that you need to eat less. I know exactly what you’re thinking. That doesn’t make any sense for Ectomorphs, right? Not only will that make you feel lighter and more tired but If you read the majority of articles about gaining weight as an Ectomorph, most of them (Including mine) recommend that you always have a calorie surplus. That means you should always be eating more. So how can Ectomorphs lose belly fat?

There are four major factors that control belly fat as an Ectomorph: Avoiding inactivity by exercising, focusing on the right diet, getting enough sleep, managing your stress levels, and developing healthy habits.

In this article, we’ll talk about all these major factors and how you can implement them into your daily life in order to lose belly fat as an Ectomorph.

How Can Ectomorphs Lose Belly Fat?

It’s possible to lose belly fat even if you’re already skinny. And you don’t have to worry about losing all your weight. Here are the major factors that control this phenomenon:

Examining What You Eat

how can ectomorphs lose belly fat: person writing in a notebook

As I mentioned in the beginning, if you’re an Ectomorph, then it’s very likely that you don’t need to eat less. Instead, you need to change your eating habits and focus on something a little bit healthier. The ultimate goal is to cut all the unnecessary fat and turn it into lean muscle mass while avoiding any sort of weight loss. That’s why I highly recommend examining your calorie sources. This means that you need to check whether you’re eating whole, unprocessed, very nutritious food, or you’re just eating junk food.

That’s why you need to pay close attention to what you’re fueling your body with. One good way of doing that is by keeping a food diary or using a calorie counting app. Look at how many calories you’re eating, are you eating enough, are you reaching your calorie surplus, and if everything you’re eating is healthy. This is a great way to know where you can improve. Cut on white bread, soda, chocolate, pizza, and pastries which are the most popular foods that cause belly fat according to

Change Your Diet

woman showing apple and bitten doughnut

As soon as you figure out your diet habits, and how many calories you need to be eating per day, take the necessary steps to change all the unhealthy foods into healthier ones. If you enjoy eating pizza or chocolate too much every weekend, then that’s probably what’s causing you to have belly fat. Try to cut back on these sorts of foods and swap them out with meat, fish, fruits, and vegetables which are beneficial for Ectomorphs due to the high amount of protein and carbohydrates that they contain. And that’s the key to an Ectomorph diet. It always needs to include these nutrients. Because they’re the main reasons for developing muscle mass instead of belly fat.

Read this article If you’re interested to know if Ectomorphs can eat junk food.

Exercise, Exercise, Exercise!

a man working out at the gym

One of the most common problems that can lead to belly fat is inactivity. If you have an inactive or lazy lifestyle, then changing your habits should be your top priority. That’s why you need to engage in more activities during your day to burn off belly fat. Your main goal should be 3 hours of activity during the week. These activities can range from walking, jogging, all the way to practicing a sport.

But the main activity that I recommend for Ectomorphs is weight-lifting. Not only will it burn belly fat, but it will also develop your muscles and look more toned. Focus on a workout plan that’s adapted to your Ectomorph body type. This training routine should consist of 3, 45 minutes long workouts per week that focus on full-body compound movements such as push-ups, deadlifts, or squats.

Read more: Ectomorph Workout Plan, Ectomorph Home Workout, Can Ectomorphs Be Fat, Can Ectomorphs Get Abs.

Avoid Stress

stressed man in pink shirt talking on the phone

Living a stressful life can also be one of the reasons why you’re developing belly fat. According to a research team at Yale, stress can cause excess abdominal fat due to cortisol, which is a stress hormone that contributes to gaining belly fat.

This hormone forces your body to store fat in the abdomen region precisely instead of being spread throughout the whole body. This results in pushing your belly out, even if you’re a skinny Ectomorph. This can also cause several major health issues, or increase your appetite which can lead to an unhealthy lifestyle.

There are many things that you can do to avoid stress. Start each day of your week by stretching, practicing yoga, or meditating. Practicing some kind of sport or weight-lifting where you engage in physical activity can also naturally relieve you from stress.

Read more: What Sports Do Ectomorphs Play, Ectomorphs Athletes.

Additional Habits

If you follow the habits mentioned in this article, then your body will automatically adapt to your lifestyle and you’ll gradually see changes. However, you may need to implement other changes to look more fit. You should always get enough sleep and rest in order for your body to recover. Spend more time planning your meals and staying consistent in the gym. And You need to set realistic goals. And choose the right combination of healthy habits and time invested in it in order to live a happy and healthy life.

Read more: Do Ectomorphs Need More Sleep?


Skinny people should not follow the basic stereotypical advice of losing weight. That’s not how Ectomorphs can lose belly fat. Since that will only result in you getting lighter and weaker. Instead, they should focus on examining their calorie sources, changing their diets, exercising, and avoiding all sorts of stress.

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