10 Rules Help Petite Women Drop 15 Pounds in 90 Days
Do you want to lose weight fast? One nutritionist has 10 tips that will help you achieve your goals – and they are especially effective if you are 5'4 or shorter. April Victoria Whitney is a nutritionist and coach who transformed her skinny, fat body. In a recent post, she reveals how she did it. "Want to drop 10-15lbs in <90 days without dieting or cardio?" she asks in the post. Here are the things she recommends doing to lose weight fast.
Aim for a Smaller Calorie Deficit
Reduce your caloric deficit, she encourages. "Smaller deficit, better results," she writes in her post. "A 150 calorie deficit works better for petites than the typical 500-calorie rule."
Eat at Maintenance and Strength Train
But, you may not need to do that, she says. "You don't always need a deficit," April writes. "Body recomp (lose fat & build muscle) is achieved by eating at maintenance and strength training," she says. "Do this if you don't have a lot to lose but want to tone up as a petite."
Make Sure You Are Eating Enough Protein
Amp up your protein intake, she continues. "Protein is key for petites," she writes. ".8-1g protein per lb body weight daily to build muscle & stay full or aim for 100g protein daily minimum. Cap at 135g protein/day as a petite to leave room for carbs, & fat."
Eat the Right Kind of Calories
Next, she explains that "your metabolism isn't broken–it's petite. Your smaller size (organs & lean body mass) means you needs fewer calories, but it's not just about calories… you need the right kinds of calories – proteins, fat & fiber (PFF)."
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Don't Overdo High-Intensity Cardio
You don't need super intense workouts either. "Don't overdue the high intensity cardio, lift weights," she says. "Too much cardio burns muscle and make you hungrier. Limit HIIT or runs to 1-2x weekly."
Walk More
Next, "NEAT (Non-Exercise Activity Thermogenesis) is your secret weapon," she says. "Walk 7k+ steps daily. Petites burn fewer calories, so walking during the day makes a big difference, & burns more calories w/out increasing hunger."
Don't Drink a Lot of Alcohol
Don't drink your calories. "Go easy on alcohol," she says. "It hits harder for petites. 1-2 margaritas could make up a third of your calories for a day."
Strength Training
Make sure to lift weights. "Strength training is non-negotiable. Because petites have smaller frames, losing muscle while dieting can lead to a 'skinny-fat' body comp," she says. "Use progressive overload."
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Follow a Full Body Plan
Tip number nine? "Follow a full body plan," she says. "Full body workouts have a higher metabolic effect, giving you more bang for your buck as a petite. This helps you build muscle & burn fat in one go."
Train Smarter, Not Harder
Lastly, train smarter, not harder. "Eating less and doing more is a common mistake petites make," she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
