short women - how do you consistently lose weight?
loralorent
Posts: 9 Member
any women on here around 5’1” — 5’2”, how do you consistently lose weight?
I’m 5’1”, 125 lbs approx. want to get to 110lb. I eat a vegetarian diet, no dairy as I’m lactose intolerant, rarely eat bread (but will eat a lot of carbs veg like sweet pot, carrots, plus quinoa/brown rice). i run 5k 3-4 times a week. I do HIIT training 3 times a week. I practice yoga every day. I would love to lift but I do everything from home - my job is very demanding and gyms aren’t cheap.
I definitely feel a lot healthier, I have tons of energy and physically, feel very fit. but despite the scale not moving, I take photos every week and I see little to no change. I don’t look any leaner.
what am I doing wrong? the scale doesn’t seem to move and I don’t look any more toned than I did 6 weeks ago when I started documenting my diet and appearance. I know it’s still early days really and everyone is different but i’ve upped my diet and fitness game a lot and it’s so frustrating not to mention so demotivating to see no change at all.
I’m 5’1”, 125 lbs approx. want to get to 110lb. I eat a vegetarian diet, no dairy as I’m lactose intolerant, rarely eat bread (but will eat a lot of carbs veg like sweet pot, carrots, plus quinoa/brown rice). i run 5k 3-4 times a week. I do HIIT training 3 times a week. I practice yoga every day. I would love to lift but I do everything from home - my job is very demanding and gyms aren’t cheap.
I definitely feel a lot healthier, I have tons of energy and physically, feel very fit. but despite the scale not moving, I take photos every week and I see little to no change. I don’t look any leaner.
what am I doing wrong? the scale doesn’t seem to move and I don’t look any more toned than I did 6 weeks ago when I started documenting my diet and appearance. I know it’s still early days really and everyone is different but i’ve upped my diet and fitness game a lot and it’s so frustrating not to mention so demotivating to see no change at all.
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Replies
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How many calories are you eating?
How are you measuring your portions?
How much weight have you lost in that time?
You are already at a healthy weight so you don't have much wiggle room. You will need to be precise, consistent, and patient. It will probably be difficult to lose more than half a lb per week.8 -
All people lose weight the same way - by being in a true, sustained, calorie deficit. Are you weighing and logging your food?8
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I've done it- I'm about 5 ft tall. All you need is a consistent calorie deficit, which you didn't mention, so you probably aren't in a deficit.3
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How many calories are you eating?
How are you measuring your portions?
How much weight have you lost in that time?
You are already at a healthy weight so you don't have much wiggle room. You will need to be precise, consistent, and patient. It will probably be difficult to lose more than half a lb per week.
i’m eating around 1300 calories, weigh the majority of my food, I have my most calorific meal in the morning. I do log my food too.
I’m not too bothered about the scale as much as I am not looking any more lean. I still have a layer of fat on my ribs which is the thing I want to rid the most!0 -
.kommodevaran wrote: »All people lose weight the same way - by being in a true, sustained, calorie deficit. Are you weighing and logging your food?
^ Same as above. I was able to lose about 14lbs in 14 weeks (from 111-97) by staying under my calorie goal. Had a big whoosh at the beginning from water weight and then lost the rest around 1/2lb per week. I know it's going to be harder for you being a vegetarian ESPECIALLY with no dairy, but I really can't eat rice and quinoa (even though I love it) when I'm trying to lose weight because it's just too high calorie. Are you a pescatarian at least? That would make it easier to to get your protein under your calorie limit. Otherwise I'd eat a LOT of egg whites and supplement with protein powder.
And I know you really don't want to hear it, but I'd lay off the cardio and incorporate lifting more. You can get some plate loaded dumbbells and barbell for home. You'll be limited in what you can squat by what you can clean and press, but otherwise you can go pretty far with just a simple setup. You can use an exercise ball to lay on to bench press. Another option depending on your fitness and strength level is resistance bands. Or start a body weight resistance program like You Are Your Own Gym or Convict Conditioning. Heck for upper body, you can get a really nice workout with next to no equipment. A pullup bar for pull-ups, two chairs for dips, pushups, bands for rotator cuff, isolation work....
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How are you measuring those 1300 calories? How long has it been since the scale moved?0
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mom23mangos wrote: ».kommodevaran wrote: »All people lose weight the same way - by being in a true, sustained, calorie deficit. Are you weighing and logging your food?
^ Same as above. I was able to lose about 14lbs in 14 weeks (from 111-97) by staying under my calorie goal. Had a big whoosh at the beginning from water weight and then lost the rest around 1/2lb per week. I know it's going to be harder for you being a vegetarian ESPECIALLY with no dairy, but I really can't eat rice and quinoa (even though I love it) when I'm trying to lose weight because it's just too high calorie. Are you a pescatarian at least? That would make it easier to to get your protein under your calorie limit. Otherwise I'd eat a LOT of egg whites and supplement with protein powder.
And I know you really don't want to hear it, but I'd lay off the cardio and incorporate lifting more. You can get some plate loaded dumbbells and barbell for home. You'll be limited in what you can squat by what you can clean and press, but otherwise you can go pretty far with just a simple setup. You can use an exercise ball to lay on to bench press. Another option depending on your fitness and strength level is resistance bands. Or start a body weight resistance program like You Are Your Own Gym or Convict Conditioning. Heck for upper body, you can get a really nice workout with next to no equipment. A pullup bar for pull-ups, two chairs for dips, pushups, bands for rotator cuff, isolation work....
honestly I don’t eat a lot of brown rice or quinoa but quinoa more so. yeah I’m not a fan of seafood but I will and do eat some fish.
honestly i’d love to lift more but my job requires me to work 15 hour days (I work in marine conservation & tourism) and as I’m travelling I can’t purchase gym equipment. lifting is my favorite too. I do try to fashion stuff out of things i have at home like you said, chairs, my bed, fill old containers to make weights etc...0 -
loralorent wrote: »mom23mangos wrote: ».kommodevaran wrote: »All people lose weight the same way - by being in a true, sustained, calorie deficit. Are you weighing and logging your food?
^ Same as above. I was able to lose about 14lbs in 14 weeks (from 111-97) by staying under my calorie goal. Had a big whoosh at the beginning from water weight and then lost the rest around 1/2lb per week. I know it's going to be harder for you being a vegetarian ESPECIALLY with no dairy, but I really can't eat rice and quinoa (even though I love it) when I'm trying to lose weight because it's just too high calorie. Are you a pescatarian at least? That would make it easier to to get your protein under your calorie limit. Otherwise I'd eat a LOT of egg whites and supplement with protein powder.
And I know you really don't want to hear it, but I'd lay off the cardio and incorporate lifting more. You can get some plate loaded dumbbells and barbell for home. You'll be limited in what you can squat by what you can clean and press, but otherwise you can go pretty far with just a simple setup. You can use an exercise ball to lay on to bench press. Another option depending on your fitness and strength level is resistance bands. Or start a body weight resistance program like You Are Your Own Gym or Convict Conditioning. Heck for upper body, you can get a really nice workout with next to no equipment. A pullup bar for pull-ups, two chairs for dips, pushups, bands for rotator cuff, isolation work....
honestly I don’t eat a lot of brown rice or quinoa but quinoa more so. yeah I’m not a fan of seafood but I will and do eat some fish.
honestly i’d love to lift more but my job requires me to work 15 hour days (I work in marine conservation & tourism) and as I’m travelling I can’t purchase gym equipment. lifting is my favorite too. I do try to fashion stuff out of things i have at home like you said, chairs, my bed, fill old containers to make weights etc...
It sounds like body weight is the way to go for you then. You can do it anywhere! Check out You Are Your Own Gym. There's an app for it you can download called Bodyweight. You don't need any equipment except maybe a towel.2 -
How are you measuring your food? Maybe you are eating more then you think... It's not important what you're eating, but how much. Try to do as much bodyweight workout as you can, having some muscle is essential if you want a toned look2
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I am 5'1 and 40 years old and lose a pretty consistent 2 pounds/ week WHEN i work out and weigh all my food. i can lose without the exercise, but its much slower. i have about 50 pounds to go (i lost 100 2 years ago and have maintained that for 2 years now).
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How are you measuring your food? Maybe you are eating more then you think... It's not important what you're eating, but how much. Try to do as much bodyweight workout as you can, having some muscle is essential if you want a toned look
I use measuring cups and I’ve just ordered a food scale. I had one before which i used religiously but I left it back in England (i’m in Canada now).
yeah I try to do a lot of body weight exercise. I love weight lifting I just don’t have the time or money. I think I’m just being impatient. it’s only been 6 weeks and I feel good, I know from clothes I am losing it’s just not showing through toning or looking much different because I’ve always been slim looking. just a secret fatty!
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I know personally, I don't lose when I am eating that few of calories. I took the advice of someone on here, and calculated my TDEE online. (I recommend https://damnripped.com/tdee-calculator/) I went from eating 1200 calories to 1550 and the weight started dropping off. (I am 5"3 and work a desk job). I couldn't understand how increasing my calories would help me lose, but they put it this way. Say you are eating 1300 a day, and then you work out for an hour and burn 300. That leaves you with 1000 to fuel your body for the rest of the day. If you aren't fueling your body with what it needs, then it is going to hold on to what it has for as long as it can. After the initial spike in water weight, my body started melting everything off. Assuming you are weighing your food, and accurately logging, this might help you like it helped me.15
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loralorent wrote: »How are you measuring your food? Maybe you are eating more then you think... It's not important what you're eating, but how much. Try to do as much bodyweight workout as you can, having some muscle is essential if you want a toned look
I use measuring cups and I’ve just ordered a food scale. I had one before which i used religiously but I left it back in England (i’m in Canada now).
yeah I try to do a lot of body weight exercise. I love weight lifting I just don’t have the time or money. I think I’m just being impatient. it’s only been 6 weeks and I feel good, I know from clothes I am losing it’s just not showing through toning or looking much different because I’ve always been slim looking. just a secret fatty!
You are right, 6 weeks is a relatively short time frame and you do need to be patient. Glad to hear that you are taking weekly progress photos. In my opinion, they are the best thing for tracking progress. Also glad to hear you are getting a food scale. That's probably your culprit right there, not accurately logging.
As far as bodyweight exercises, there's a difference between doing random bodyweight exercises and doing an actual program with progressive resistance. I'd highly recommend you pick an actual program that you can progress on.
Good luck! Can't wait to see your success photos!5 -
AmberSpamber wrote: »I know personally, I don't lose when I am eating that few of calories. I took the advice of someone on here, and calculated my TDEE online. (I recommend https://damnripped.com/tdee-calculator/) I went from eating 1200 calories to 1550 and the weight started dropping off. (I am 5"3 and work a desk job). I couldn't understand how increasing my calories would help me lose, but they put it this way. Say you are eating 1300 a day, and then you work out for an hour and burn 300. That leaves you with 1000 to fuel your body for the rest of the day. If you aren't fueling your body with what it needs, then it is going to hold on to what it has for as long as it can. After the initial spike in water weight, my body started melting everything off. Assuming you are weighing your food, and accurately logging, this might help you like it helped me.
yeah, I see what you mean. I think my metabolism is shot too after years of disordered eating, starving and binging and purging. (not any more mind you!) I will try your calculator, I did do a TDEE calculate before and it said I should be eating over 2000! not a chance I could do that unless I was eating a pizza throughout the whole day!1 -
mom23mangos wrote: »loralorent wrote: »How are you measuring your food? Maybe you are eating more then you think... It's not important what you're eating, but how much. Try to do as much bodyweight workout as you can, having some muscle is essential if you want a toned look
I use measuring cups and I’ve just ordered a food scale. I had one before which i used religiously but I left it back in England (i’m in Canada now).
yeah I try to do a lot of body weight exercise. I love weight lifting I just don’t have the time or money. I think I’m just being impatient. it’s only been 6 weeks and I feel good, I know from clothes I am losing it’s just not showing through toning or looking much different because I’ve always been slim looking. just a secret fatty!
You are right, 6 weeks is a relatively short time frame and you do need to be patient. Glad to hear that you are taking weekly progress photos. In my opinion, they are the best thing for tracking progress. Also glad to hear you are getting a food scale. That's probably your culprit right there, not accurately logging.
As far as bodyweight exercises, there's a difference between doing random bodyweight exercises and doing an actual program with progressive resistance. I'd highly recommend you pick an actual program that you can progress on.
Good luck! Can't wait to see your success photos!
thank you! thanks for your help, it is motivating and inspiring. I use the Nike Training app to do 30-45 minutes exercises every 3 days, if that counts as some sort of progressive resistance body weight training. thanks! not sure i’ll ever have the success or guts (literally) to post success photo but I know the way I’m eating is a standard now, and my training will hopefully keep up as long as I can find the time during peak seasonal hours at work. (being at sea does take it out of you!)1 -
loralorent wrote: »AmberSpamber wrote: »I know personally, I don't lose when I am eating that few of calories. I took the advice of someone on here, and calculated my TDEE online. (I recommend https://damnripped.com/tdee-calculator/) I went from eating 1200 calories to 1550 and the weight started dropping off. (I am 5"3 and work a desk job). I couldn't understand how increasing my calories would help me lose, but they put it this way. Say you are eating 1300 a day, and then you work out for an hour and burn 300. That leaves you with 1000 to fuel your body for the rest of the day. If you aren't fueling your body with what it needs, then it is going to hold on to what it has for as long as it can. After the initial spike in water weight, my body started melting everything off. Assuming you are weighing your food, and accurately logging, this might help you like it helped me.
yeah, I see what you mean. I think my metabolism is shot too after years of disordered eating, starving and binging and purging. (not any more mind you!) I will try your calculator, I did do a TDEE calculate before and it said I should be eating over 2000! not a chance I could do that unless I was eating a pizza throughout the whole day!
Before you go trying to eat more, please get the food scale. Eating too little can hinder weight loss after a long period of undereating, but not after 6 weeks and not enough to stop weight loss. Also sometimes aiming for a higher calorie goal makes people more careful and compliant.
Lay down a few weeks of really accurate logging before making any drastic changes. 99 times out of 100 tightening up the logging is the key
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loralorent wrote: »AmberSpamber wrote: »I know personally, I don't lose when I am eating that few of calories. I took the advice of someone on here, and calculated my TDEE online. (I recommend https://damnripped.com/tdee-calculator/) I went from eating 1200 calories to 1550 and the weight started dropping off. (I am 5"3 and work a desk job). I couldn't understand how increasing my calories would help me lose, but they put it this way. Say you are eating 1300 a day, and then you work out for an hour and burn 300. That leaves you with 1000 to fuel your body for the rest of the day. If you aren't fueling your body with what it needs, then it is going to hold on to what it has for as long as it can. After the initial spike in water weight, my body started melting everything off. Assuming you are weighing your food, and accurately logging, this might help you like it helped me.
yeah, I see what you mean. I think my metabolism is shot too after years of disordered eating, starving and binging and purging. (not any more mind you!) I will try your calculator, I did do a TDEE calculate before and it said I should be eating over 2000! not a chance I could do that unless I was eating a pizza throughout the whole day!
If you are alive, your metabolism isn't shot. You're just eating way more than you think you are.9 -
loralorent wrote: »AmberSpamber wrote: »I know personally, I don't lose when I am eating that few of calories. I took the advice of someone on here, and calculated my TDEE online. (I recommend https://damnripped.com/tdee-calculator/) I went from eating 1200 calories to 1550 and the weight started dropping off. (I am 5"3 and work a desk job). I couldn't understand how increasing my calories would help me lose, but they put it this way. Say you are eating 1300 a day, and then you work out for an hour and burn 300. That leaves you with 1000 to fuel your body for the rest of the day. If you aren't fueling your body with what it needs, then it is going to hold on to what it has for as long as it can. After the initial spike in water weight, my body started melting everything off. Assuming you are weighing your food, and accurately logging, this might help you like it helped me.
yeah, I see what you mean. I think my metabolism is shot too after years of disordered eating, starving and binging and purging. (not any more mind you!) I will try your calculator, I did do a TDEE calculate before and it said I should be eating over 2000! not a chance I could do that unless I was eating a pizza throughout the whole day!
If you've only been using measuring cups, then no, you can't say that your metabolism is shot. You're simply eating more than you think you are.9 -
You've already gotten a lot of good advice but I just wanted to encourage you to keep with it. If you're already close to your goal and you're petite then the changes will likely happen slowly. I am 5' 3" and while I do eat meat I don't eat a lot of it. Logging accurately with a scale has worked wonders for me so I would really suggest a scale and try to be as accurate as you can and give it time. Being petite doesn't give you much margin for error, unfortunately.3
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Also...did you say yet if you liked eggs? I saw somebody recommended egg whites and I have found them to be a really good low calorie way to get protein.0
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Think about how you measure a half cup of something. How full does the cup need to be before it’s a half cup? How much more can you cram into the cup and still call it a half cup? This ambiguity is the problem with measuring cups. A food scale reduces the margin of error.4
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Short older woman working on losing vanity weight here. The only way to do it is to be very tight with your logging. You really do need to use a food scale.
You also need to be patient, because water weight fluctuations will mask fat loss. Think of it as a really long process.5 -
I hate it that us shorties need less calories than taller people. I seriously doubt my hunger is less than my taller friend, thank you very much >:(
(Even though technically it should be I guess, lol, but I really feel we can both eat the same exact breakfast, lunch, dinner, etc just fine. However, at the end of the day, I would have needed less calories. Bummer.)0 -
Like you said, you may just need a little more time. I'm also short. About 6 years ago, I was 109 pounds. I'd been that weight for a few years. (My norm is usually around 112-117.) I wanted to get more toned but hadn't yet heard of doing a recomp. In retrospect, I would've just strength trained and ate at maintenance or small surplus. I didn't know any better back then though, so I cut calories and also started what was, for me, an intense exercise routine that included strength training. I didn't lose anything at all for 6 or 7 weeks. Then over a period of about 2 weeks, 7 pounds fell off. (More than I was aiming for.) Anyway, I share this to say that perhaps your body is up to similar shenanigans and saving it all for a big whoosh.
I didn't use a food scale back then either, fwiw. 2
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