5'2" -ish women under 120 lbs: How did you get there?

markrichtsspraytan

I'm wondering if any women who are short and have a small body frame and low goal weight have managed to reach that and how they did so. I mean specifics, what kind of macros you worked with and how many calories you ate (Net/Gross), "cheat days" or none, how much and what kind of exercise, any other helpful info.

I have been at 125 for a while and want to be around 115. I have gotten there before but not in a healthy way and want to hear how other people have done it.

I would prefer no "just eat less than you burn" from random people of different genders/body types/people who have not reached their goal weights. I know that already, but eating only 1200 calories is proving rather difficult, especially on non-workout days, so I'd love to hear how other people who have done what I want to do went about it.

Thanks

nicoleagafitness

I did it when I was 17. I went from 195lbs to 110lbs strictly by eating small portions throughout the day.

Now, I have had 3 kids, and am 145lbs and have a goal of 120 with muscle. I didn't have any muscle tone when I was 110lbs. so I'd prefer to be heavier with muscle tone, but just remember CICO. That's the secret! I also drink a lot of water with lemon in it to boost my metabolism.

ILoveGingerNut

Never been really overweight, but I've been bigger than I am. I am afraid, it is eat less than you burn... Macros don't really matter, or they kind of exercise. Just pick whatever suits you.

JeralynSh

I'm 5'1". At my heaviest I was 140. I was on & off MFP for a while before I really stuck to it. I'm now hovering around 107/108. 1200 calories a day for me during my losing stage, and I logged meticulously. And I got off the treadmill and hit the road. With the treadmill, all I ever felt like I was doing was keeping up with the belt. I could run 7.5 mph easily on the treadmill. Once I began running outside, even on my slowest days, the weight just melted off.

30PoundsToDonate

I got from 126 to 116 about a year ago (but gained all of if and then some back due to medication unrelated to weight) and I'm 5'2" on good days. Really, I just stuck to 1300 calories a day, drank 10 cups of water, and walking around campus was 'enough' exercise for me (I hate hate hate sweating.) It took about 5 months, though. I had my cheat days on sunday, and it was more like a doughnut for a snack, or maybe going out and getting soup and salad. I think the hardest part to overcome was not seeing immediate results, and getting out of that 'I'll never reach my goal, so what's the point' mindset. Good luck to you.

UKTexan

I'm 5'2", and am losing from a weight of 135 to 115. I am 2.8 pounds from my goal. My method is a magical diet secret! I...uh, eat fewer calories than I burn. The last few pounds come off very slowly, so instead of allowing myself cheat days now, where I would eat whatever I want, I eat maintenance (1500ish) when I need a break. I also try not to drive as much as I can. I've found walking and biking helps shave off those snack calories and keeps my energy up throughout the day. I also eat not to spike my blood sugar, which makes me famished later and a generally unpleasant person to be around. I personally discovered that the more sugar I ate, the hungrier I was and the more sugar I craved. This might not be true for everyone, though. Best of luck on your journey.

laineybz

I'm 5"2 and went from around 193lbs to now 100lbs. I actually want to gain a little, and tone/gain muscles. I want to look strong, not skinny so currently working on it.

I watched my calories, didn't "eat clean" just everything in moderation. I did/do exercise, was mainly cardio, trying to do weights more now though with a little cardio.

howletta

I'm 5'2 and 110 pounds. I've always been this weight, except right after my pregnancies. I lost the weight by counting calories.

ell_23

At the moment, if you've seen my other posts etc, I'm struggling with being just over the 120 lb mark (120-121 lbs right now) and I'm a little taller at 5 ft 3 (so maybe it kinda relates to being 5 ft 2 and under 120!? anyway…).

HOWEVER, before I gained an extra couple pounds while sick this past week, I was hitting 118/119 lbs and hopefully can get back there within a few days or week.

My first goal is 115, but I'm starting to have more confidence (panicked earlier) that I can do it again within a month. After 115 is when it'll start getting tricky. I feel you. Yes it involves calorie overall of about 1200-1300 calories, which can be really hard!

I'm no chemist/nutritionist, so I don't know if all of my advice has actual genuine meaning. But still, I try to avoid foods high in salt as this can confuse you and your scales as you retain a little water weight.

I don't often follow the macros but whenever I check up on them I actually find I'm ok with fat, slightly high on carbs and slightly low on protein…but it hasn't negatively affected my weight loss. Sometimes when I eat LOADS of carbs and not much else in a day I'll be a lot heavier than I should be the next day. Say an accidental binge (e.g. restaurant meal evening) of 1700 calories of mostly carbs vs. 1700 calories of normal balanced eating, I seem to be about 0.5 lbs heavier on the balanced binge and 1-1.5 lbs heavier on the carbs binge the next day. People will refute this I'm just telling you my observation.

I also find 1250-1350 allows me to still lose weight. Make sure you're not eating too little and CAN actually eat a little more with still losing weight. Experiment for a few days/week with 1300 but try and STICK to it almost exactly to see true results.

When you want something naughty, have it, don't hold back or it'll drive you insane. Just choose the little 110 calorie chocolate bar instead of the massive treat-sized 400 calorie bar. Or try a 35 cal biscuit not a big cookie for 250 cals. Stick within calories.

Use your calories well. By this, don't "waste" calories on things you might not really need. This is my biggest piece of advice. Swap salad dressings for lemon juice…20 calories saved. Swap beef mince for quorn mince, saves 100 calories or more, swap normal mayo for the lightest mayo (doesn't taste great on its own but mixed with things like tuna and you'd never know) 40 calories saved.

Those kinds of things. Do you need to fry your veg? Boil or roast instead. Do you need breaded fish? Go for normal. Try sweet potato fries not real potato fries.

You get the idea. I'm sure you do some of these already just thought I'd share that that's what I think every time I go to cook or buy something : do I really need this?

turtlepees

I never comment, but as a 5'2 woman who plateaued at 135, then at 125, and who is now fluctuating between 115-117, I thought I'd weigh in

Honestly, whenever I busted a plateau, I did need to restrict calories very carefully for a couple of weeks and limit the "cheats" pretty much exactly as UKTexan said. I'd go from having a big cheat meal every week to every other week or just a small item about once a week. Eliminate little things, like salad dressing, creamer, too much fruit. Salads, egg whites, low cal bread, oatmeal, and lean proteins are your friends.

I also increased the cardio from about 2-3 times a week to about 30 min/4-5 times a week. I prefer weight lifting workouts, but yes, the cardio makes a difference on the scale.

The nice thing is when you are this close to your goal, it doesn't take much to make a difference. Buckle down and give it a couple of weeks and you'll be there.

*I do notice now that my weight fluctuates a bit more at this lower weight than it seemed to do before, so a big carb-y meal or a bit of bloat can make a bigger difference now than it did before, at least for me. Just something to bear in mind.

tesstcool

I am 5 ft medium frame at 113. Have been maintaining on 1350-1500 calories a day. Light exercise. I cheat a lot but fit it in. If i go over one day ill go under the next. Really its all about focus and remembering the lower you go the slower it comes off. And by slower i mean VERY VERY slow.

tesstcool

I am 5 ft medium frame at 113. Have been maintaining on 1350-1500 calories a day. Light exercise. I cheat a lot but fit it in. If i go over one day ill go under the next. Really its all about focus and remembering the lower you go the slower it comes off. And by slower i mean VERY VERY slow.

808Trish808

Love all your posts... seems easier for me to be motivated...

kittenful

5'2 here, went from 178 lbs to 115 lbs. I started out doing the 1200 net bit (1600 or so gross) and decided it wasn't enough for me. I slowly increased to 1500 net (1900-2000 gross) and continued on. Slower, yeah, but that wasn't an issue as long as I was still losing, so I kept at it. I now maintain at 1700 net (typically 2200-2400 gross).

I eat food that I enjoy. I've vastly improved my cooking skills, and that was a huge help. I wasn't a bad cook before, but I was lazy.

I don't believe in "cheats", I just eat what I like and I fit it into my day. I keep an eye on my macros but don't really attempt to adhere to any strict plan, except that I hit my protein goals. I log every bite I take, even when I overeat. It'll only hinder me to lie about my food diary. I can make up for the overages, too, throughout the rest of the week. Planning is nifty like that!

I exercise at home, with body weight workouts (www.neilarey.com is my fave free site). I used to do Jillian Michaels - Ripped in 30. My best tip on that is this: Do something that you enjoy. For whatever reason. If it makes you happy, you'll be motivated to do it again and again. Got bored? Change it up. Try new things.

I hope my wall of text helps!

consideritdonemi

kittenful wrote: »

My best tip on that is this: Do something that you enjoy. For whatever reason. If it makes you happy, you'll be motivated to do it again and again. Got bored? Change it up. Try new things.

^^ This is huge for me. I get bored and off track a lot with the same old, same old. There are 4 different parks nearby that I will go to, to walk/run/hike, a 24 hr gym less than 2 miles away from my house, and some weights and a DVD for home use should I need them if I am not in the mood to leave. Really want to add a bicycle to the mix.

LCroft411893

When I was almost 28, I managed to hit 119 lbs from an original weight of 135 about 2 years earlier. So, it took me that long to drop down. I didn't count calories, or keep a food diary. I cut back on strachy carbs and ate colorful salads and protein as often at each meal as I could. I ate a lot of fish. I worked out 3 times a week on my own, and once a week with a personal trainer for 30 mins. Yes, I spent a lot of money with my trainer, but she and I became friends, and we encouraged each other to continue working out through 5ks and yoga outside of the gym. Because I was working so much on muscular strength, the weight steadily dropped. I have since lost that smaller figurer, but I'm focusing again on weight training to help me get back.

Wishing you luck!

mom2nicknat

I'm 5'2 and 115lbs. For a few years I was in the 125-135 range but for me, it took instense workouts (think boot camp, cross-fit style work outs) as well as a clean eating plan to take it to the 115 mark. I eat 6 meals - each around 200-300 calories. My diary is open so feel free to take a look.

Psychgrrl

Usually small meals throughout the day. Lots of protein. Cut most simple carbs (white bread, pasta, etc)., very little added sugar. Eat veggies. Lift heavy at the gym. HIIT training for cardio after. The macros have mattered for me--I know some people feel they don't.

Unknown

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segacs

I'm 5'1" and recently hit the 155 mark on the scale, which is the most I've ever weighed and not a number I'd like to see there for very long. In my teens and early 20s I could maintain 105 and be healthy, but now I think 115-120 is more realistic for long term so that's my goal. I know I'll be able to get the first 5-10 pounds off fairly easily, but after that I expect I'll plateau and probably be in here with setbacks asking for your advice. At this point, though, I'd consider fitting back into the jeans I wore when I was 135 to be a major accomplishment!

Anyway, in the past when I've been successful at weight loss, it's never really stuck, mostly because the #1 way I shed pounds is when I travel. If I'm not at my desk job, but instead out sightseeing and walking and climbing and hiking and being active morning 'till night, I lose weight easily. But when I get back home, I tend to fall back into my old habits and gain it back. Not good.

So this is a bit more of a "don't do what I did" post than anything with helpful advice. But I'm trying it differently this time around. In addition to all the usual stuff -- logging, exercising, etc. I think there are a couple of tricks to doing this for women of our height/size:

1. Get comfortable with leaving food on your plate. I have to keep reminding myself that restaurant portions are like clothes and chairs -- they're made for average-sized *men* and therefore way too big for me. Restaurant portions have gotten so big lately, and even packaged portions at the grocery store are way out of whack. It took me a while to get socially comfortable enough to eat half of what's on my plate and simply send the rest back. Yes, I had enough. Yes, I'm full. No, I don't want a doggie bag, thanks very much.

2. Recognize that one size doesn't fit all when it comes to calculators. The estimates on calculators and tools -- especially free online ones -- tend to also be made for those aforementioned 5'9" men, and extrapolated from there. So at the smaller end of the height spectrum for us ladies, they could be wildly inaccurate. I use them as a starting point and then listen to my body, especially when it comes to micronutrients. For instance, I find it's hard to meet certain one-size-fits-all RDAs for calcium, iron, etc. My doctor says it's fine to take a multivitamin as long as I'm getting proportionate amounts from healthy eating, too, and I find I tend to feel better when I do.

3. Find a physical activity that suits your body type. I ski in the wintertime, for example; skiing is a sport that isn't height-dependent to succeed. I've tried spinning classes and been frustrated by spin bikes that don't adjust small enough for me to properly reach the pedals or the handlebars. A basketball league would be a terrible idea for someone my height (unless I were unusually talented) but a squash league might work. I think the key is not to fight our bodies, but to work with them.

4. Get some awesome tailored clothing that makes you feel great about yourself. Weight loss is *much* easier when we're not battling self-esteem issues. Unfortunately, body image gets all tied up in the media "ideal" of long, tall, leggy women with willowy limbs. We're never going to look like that no matter how thin we get. But that's okay. Buying some awesome petite-proportioned clothes -- or finding a great local tailor who can adjust them for me -- is one trick I use to feel svelte and sexy in whatever I'm wearing. After all, it's not my fault that the fashion industry would prefer to pretend that women under 5'10" don't exist. I know I'm awesome at any size.

threnjen

Great post Segacs

AlisonH729

In HS I was a runner (108-110 lbs) and it was the best shape I've ever been in. Then in college my summer job was at a waterpark built on the side of a mountain & I would walk 5 miles a day (at least) up and down that hill (110-112 lbs). So for a long time I was used to being able to eat pretty much whatever I wanted without worrying about it. But as I got older and started a 'big girl' desk job my weight started to creep.

About 2 years or so ago I was using MFP religiously and got back down to around 112. But it was a struggle to stay there and I had to watch every morsel I ate. So after the summer I took a break.

I gained some weight and came back to MFP. I was doing well, but then my fiance and I bought a house moved in together and despite joining the gym we got lazy. If one of us didn't want to go, neither of us went. I gained more weight and I was getting frustrated.

I reached 116-118 but then stayed there without much effort. Then I realized this is my 'happy weight'. Yes, I would still like to get more fit and toned. We've cancelled our gym membership, I bought a spin bike, reinflated my bosu ball and dug my kettlebell out of the garage. But I've changed my game plan. I'm going to try to focus more on the person in the mirror and less on the number on the scale. As long as I look and feel better I am perfectly fine staying at this weight, because I know how hard it was to be less than this and that's just not realistic for me now.

mommy2626

This is me right now. I do try to eat less and am tracking but probably not as well and working out pretty hard about 6 days a week. As well as running some days. but still not losing any weight, sometimes a couple of pounds, down then up. frustrating!!!!!!
oh and I am 5 1.5 and about 120 lbs give or take!

Kellyfitness128

I'm 5'2. I got up to 131lbs around summer of last year from drinking way too much and binge eating. Because of the binge eating, it was so difficult for me to lose the weight, but I managed to. I started working out and cut back on the drinking. I was counting calories and eating ~2,000 a day. I pretty much worked out 5 days a week (lifted weights about 3 times a week which I think was a huge factor in the weight loss). What got me to stop binge eating though was when my boyfriend of the time moved in with me... I used to binge eat from boredom/stress but with him there, I never really felt that. So with cutting out the binging and all the working out, I was able to get down to 112 lbs. I'm back up to 118 now though and still trying to get back to 112 (I was super happy at that weight), but it's been a difficult process (binging is back, but not as often as it used to be). I don't know if you ahve the same problem, but now that I don't live with my boyfriend I've learned to find other ways to entertain myself when I'm bored/emotional rather than turning to food and that's helping me with the weight loss.

Wills820

Great post. Struggling at 5'2" and 111ish lbs

LindaMc6262

I'm 5'2", very small frame, 52 years old. I reached 142lbs over the summer and got fed up with myself. I was 105 in early adulthood, gained over 35lbs in a year when I got my first job due to sitting on my butt all day. A few years later, I lost it and maintained 108-110 for 15 years by calorie counting, adjusting my intake downward as needed. By age 40, even though I exercised 3 times a week, I couldn't eat more than 1400 calories without gaining weight.

Then came an early menopause at 43 and my metabolism tanked again. I gained, lost, gained, gave up, thinking it was either starve myself or stay pudgy.

At the end of June I joined weight watchers online. One of the best things about that program is the ability to eat varying amounts (with a daily minimum) throughout the week. I followed up with MFP because I was always a calorie counter. I now dual log.

I average 1200-1300 a day, but it's not the same every day. I eat way more on the weekends and one day during the week. The other four days are around 1100 calories. For me, the easiest way to eat that little is to break it up into 5-6 tiny "meals," more like snacks, and eat every three hours. I only have to do this for two days in a row at most, then I get to eat more.

But by far the biggest help for me is my fitbit. I love that thing! I've been doing at least 10,000 steps a day, usually more. Every single day. Given the extremely low amount of calories I had to eat to maintain my weight 10+ years ago, I shouldn't be losing much at all, but I am! I'm convinced the daily exercise is the difference. It's giving me at least another 200 calories a day to play with. I find fitbit overestimates calorie burn, so I only eat back some of my calories.

I'm now slightly above 120, with a goal of 115. I will re-evaluate at that point. I'm not losing fast, but the weight is coming off.

Good luck and much success! Weight loss is tough when you are small!

WinoGelato

I'm 5'2 and started MFP at 150 lbs, currently at about 122 and in between losing and maintaining. I use a Fitbit, eat back exercise cals, don't restrict any foods and lose at 1700 net. I eat around 1900 most days and Fitbit says my TDEE is around 2100. It really is about eating less than you burn but with less.to lose.the margin of error is lower as well.

middlehaitch

5'1, 101lb (105 in my avitar)

At Christmas 2009 I was 128-130 lb, I saw a picture of myself, didn't like what I saw, started counting calories and doing a bit of exercise.

I have always used 1200cal as my baseline but never treated it as though it is written in stone. I eat back calories burnt when hungry.

BMR=971, TDEE (sedentary)=1165, TDEE (x3)=1335), TDEE (x5)=1419, BF 20.1

Unfortunately the site that I used no longer exists, but from what I remember of my year of weight loss I concentrated more on calories than macros. That being said, I cook most of my food from scratch and do not like fast food, so even if my micro breakdown wasn't perfect It would have been high on veg, low on carbs (except for my cake at weekends), and average on protein.

I had always claimed to be alergic to exercise so that was a hard one until I discovered aquafit, I did it 60minx3 per week (still do in the winter). In the spring I staeted walking and competed in 2 10km races, then in the winter did pilates and core body toning as well as upper body work on the machines at the gym.

By New Year 2011 I was 105 and have stayed between 102-107 since then. I exercise at least 60x3 per week and rarely more than 60x5 per week in the winter. During the summer I am active outside and garden so don't persue any formal type of exercise, although I am learning to swim at the moment because I would like to add a daily swim to my summer activities.

I didn't weigh my food when losing the weight and now, in retrospect, I think I would have lost my weight a little faster. I did mesure it but that just isn't as acurate.

I maintain my weight by portion control mainly and do a 2-3 month weight adjustment in the fall when I start up in the gym again. At the moment I am under eating a little so am shifting around my food a little and have added protein powder to make sure I am getting enough.
My exercise routine for this winter is: aquafit 60x3, Zumba 60x2 and swimming lessons 45x1. I find that amount of activity is plenty for me, and more than I ever thought I would do.

Sorry it is so long, and hope it helps,
Cheers, h.

Before and after pics

itsjustmish

I'm 33 years old, 5'2" and currently weigh 104 lbs. I've gained 2lb in the last month as I started bulking, so I was at 102lb before that. I've dropped 5 dress sizes and a total of 35lbs over the past 7 or 8 years and (aside from a blip at the start of this year where I gained 7lbs) I've pretty much maintained any weight loss for that entire time.

Most recently, I lost the 7lbs I gained earlier this year by eating at a 250 cal per day defecit to lose 1/2lb per week, combined with Jillian Michaels programmes (Ripped in 30, followed by Body Revolution) and bodyweight strength training (You Are Your Own Gym). I invested in a Fitbit, which I personally found extremely useful as it meant I knew what I was burning each day with a little more accuracy, and it encouraged me to move more. I did a *lot* of walking over the warmer months and that meant I actually got to eat quite a bit even when I was losing (I averaged about 1800-1900 cals per day)!

I have found that for me personally *what* I'm eating has a big effect on my body composition so I've been careful to hit my macros for protein and fat every day.

jadeblue14

I don't have anything to add because I'm still a work in progress. But I love reading all your stories.

eychenn

jadeblue14 wrote: »

I don't have anything to add because I'm still a work in progress. But I love reading all your stories.

In the same boat - so inspiring!