Weight loss for people 5’3 and under
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rayraynicole15 wrote: »
1200 is what mfp gave me as well. I do great through out the day and workout out 5 days a week but after dinner things start to go downhill and I binge. Idk how to control it ☹️ but it messes up my progress and I keep fluctuating between a couple ounces that keep me from losing another lb .rayraynicole15 wrote: »
Mfp gives me 1200 calories a day
You could b telling my story lol except I work out 3 days a week but I just try to leave enough calories for snacking at night 😀0 -
I have never been taller than 5'3, so I wouldn't know! Seriously, it's the same for everybody, your calorie need is in proportion to your size and activity level. Stop looking for tips, or at least learn the basics first. The basics are so simple it hurts - eat less, move more. Letting go of all the noise was a gamechanger for me, after struggling with my weight for more than 20 years, I've maintained a healthy weight for over 4 years.14
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I'm 5'1, and while every kilo we gain is more noticeable, it goes both ways. When I lose even the tiniest bit of weight, it's quickly noticeable.6
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Heyy 4'11 and your right you notice every little pound when your short. I've just gotten over a back injury and put 7lbs that I had recently lost. To me it looks like I've put on even more.
The best thing I found was to drink lots of water and everything in moderation. I did this last week and lost 4lbs without really dieting and exercising.2 -
I'm 5ft 2 and down 160lb
I have my rate of loss set to 1lb a week and for this I get to eat around 1650 before exercise calories
So long as I weigh and log my food accurately I have no problems6 -
I'm 5'2" and started out at 155lb, I think the weight came off quickly in the beginning when there was more to lose. As I got smaller it got more difficult and was taking longer, but it was still coming off. I'm at 123lb today and am in maintenance. I just had to be more careful logging since I didn't have much wiggle room, I was only having 1200c a day + eating back some exercise calories. Overall I don't think my height made it any harder to lose weight, but I do think it's a lot more noticeable gaining/losing just a small amount on a smaller frame like mine.5
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There's been discussion here before about whether or not being shorter and smaller translates into a smaller appetite that corresponds with your decreased calorie needs vs someone who is say, 6'4 and 200 pounds. Personally, I don't think it does. And socially, food is definitely not scaled for us! (At least not in the US, land of huge portions).
That said, we lose weight just like anyone else - via calorie deficit. Do I get jealous when I see someone who has a maintenance level of 3k calories because they're larger and more active than I am? Absolutely! But I deal with it.9 -
rayraynicole15 wrote: »
That is amazing you have lost 80 lbs! That is such an accomplishment!! Thank you for sharing that with me! It definitely discourages me seeing taller people who weigh the same as me who are so skinny! Idk if you know this but is it better to eat high protein and low carb? Cause that’s what I have been doing but I don’t wanna over do it with protein and gain weight
This is my experience, but I feel full faster and longer if I do a low carb and high protein diet. If you are working out, you should be fine without over doing it. If you think about our organs are muscles and we also have the muscles we know about. So we need a sustainable amount of protein whether you are working out or not. Unless it is insane amount, I wouldn't worry too much. If you have some source of protein each meal or snack you should be fine. (:
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Also 5’3’’ and lost about 29 pounds in all (20 pounds came off once I really dedicated myself -took one year). Eat less and move more worked for me! I used MFP to track food and got a general sense of my calorie intake, but didn’t weigh or measure. The biggest thing that helped is eliminating my daily beer/wine and swapping high calorie carbs for low cal options like zoodles for noodles, light English muffins for bagels, low carb wraps for bread. Also cutting out most snacking helped. I also ran 3-4 miles a few times a week so I could have some treats and extra wine. I am maintaining in a similar manner. I just use my weight to tell me if I need to cut back for a while rather than counting calories.3
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I'm in my 50s, 5'2 ish and maintaining at 113 for almost 2 years.
I lost ~23 lbs pretty steadily at .5 lb / week. I basically ate according to my FitBit burn -- so to lose, I ate 200-500 below my daily total burn.
What helped me was my FitBit (keeps me aware & active), weighing my food, and weighing in/recording weight every day to see the trends. My FitBit also helped me see that merely staying active throughout the day can contribute way more to my calorie burn than any intentional exercise I do.
Now in maintenance, I'm doing the same things except I eat pretty much what my FitBit says I burn in a day.
I did/do not restrict any foods, but I do eat a ton of veggies (because I love them).5 -
Just under 5'2 here, I agree it sucks being so short as we get fewer calories. I lost 28 kilos (around 62lb I think) over about a year. I started on 1200 calories and was miserable and hated the entire world (the fact I'd quit smoking 2 months beforehand didn't help!) so I upped my calories to 1300 and started first walking for an hour per day to earn extra calories and eating back half of those, and then as my weight dropped I got hooked with running. At first I ran so I could eat, now I run because it keeps me sane because, also, pizza!
As poster above says, a ton of veggies and salad stuff is helpful as they are low cal and you can stuff your face with them!
Also, I chew gum. I hate gum, but the fact I'm chewing seems to trick my brain into thinking I'm feeding myself!
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WinoGelato wrote: »Short people lose weight the same way as everyone else - by creating a sustained calorie deficit over time. And being petite is not an automatic low calorie sentence for weight loss.
I’m 5’2, and lost most of my weight, ~35 lbs, eating b/w 1600-1900 cals total. I’m currently maintaining at around 118 for the last few years with a TDEE of around 2100-2200.
This all day long. I'm short (5'1") and older and have a bad thyroid and I had no trouble losing weight because I gradually increased my activity from a starting point of being very sedentary.
I think for people who are less active, there's less wiggle room, particularly if you're short, for inaccuracies in logging, and that can make it appear like it's harder to lose weight. When you are logging as accurately as possible, a short person will lose weight just like anyone else.
I lost the bulk of my weight three years ago and am now just playing with vanity weight after struggling for a few years with the hormonal rebound that comes with a large weight loss. I'd like to lose about 8 pounds now that all of that nonsense has calmed down. That was 10 pounds. I've already lost 2 of that eating 1600-1800 calories a day because my TDEE is so high because I'm active.10 -
Weight loss is the same for everyone. Finish your day at a calorie deficit.3
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I'm 5'3". I'm short but I am not petite (meaning I don't have a petite bone structure). I do think it is harder to lose weight that people will notice when you are short. It's also harder when you don't have a lot to lose (not my problem). But it is possible to lose eating healthy protein, and non starchy foods. I eat a lot of fish and that seems to really help. Another thing that I do - when I go to a restaurant, I don't even open the menu - I just order a salad with grilled chicken or grilled shrimp (every restaurant has one) with the dressing on the side.0
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I’m 5’1” and sit at 130. When I started back in 2014 I chose too aggressive of a deficit and didn’t like my composition at all when I got to my goal weight of 120. I lost 60 overall over the course of a year..but honestly could have gone a bit slower and lifted heavier and more often and been better off. I am now where I want to be..but I gained 10 of that back and lift heavy 6x a week.
My advice follow a progressive lifting program and do not set yourself up for the fastest rate of loss possible..rather instead find a deficit that will benefit you more in the long run...and allow you to switch to maintenance more fluidly when you reach your target weight.
I found for me the number meant nothing in the end...I want my composition to tell my story.7 -
rayraynicole15 wrote: »Angielosingitagain wrote: »I'm barely 5'4" (idk if that counts) but I can relate! Unless it's water weight, everything is super noticable. Also, we burn less metabolically speaking and which can make weight gain easier if we aren't careful. It is still very possible to lose it. I have lost 80 pounds but unfortunately I gain some of it back due to stressful period and overeating. So don't lose hope cause of your height! (:
That is amazing you have lost 80 lbs! That is such an accomplishment!! Thank you for sharing that with me! It definitely discourages me seeing taller people who weigh the same as me who are so skinny! Idk if you know this but is it better to eat high protein and low carb? Cause that’s what I have been doing but I don’t wanna over do it with protein and gain weight
overdoing it on protein is not going to cause weight gain unless it puts you in a surplus of calories. you can eat whatever way satiates you, it doesnt have to be high protein or low carb , it can be an equal split of fat,carbs and protein. or however you want to split those 3 macros(aside from any health issues that you may need to eat low carb. overeating period will make you gain weight no matter if its protein,fat or carbs5 -
I'm in my 50s, 5'2 ish and maintaining at 113 for almost 2 years.
I lost ~23 lbs pretty steadily at .5 lb / week. I basically ate according to my FitBit burn -- so to lose, I ate 200-500 below my daily total burn.
What helped me was my FitBit (keeps me aware & active), weighing my food, and weighing in/recording weight every day to see the trends. My FitBit also helped me see that merely staying active throughout the day can contribute way more to my calorie burn than any intentional exercise I do.
Now in maintenance, I'm doing the same things except I eat pretty much what my FitBit says I burn in a day.
I did/do not restrict any foods, but I do eat a ton of veggies (because I love them).
I agree with all of this but especially the bolded... when I tell people that my TDEE as a 118 lb 5’2 female over 40 with a desk job is 2200 cals - they assume I must be a marathon runner or killing it in the weight room but in fact I just work in a lot of activity throughout the day so that I have a high NEAT....10 -
I’m 5’2 and I’ve nearly lost 35lbs. I started out pretty obese though. I started at 205 (check a BMI calculator if you want to know how bad that was). I’m almost at 170 now 😁 which is what I was when I first tried to lose weight on here in 2015. Lol.
I went through a period of being grumpy about being short too. I’m inactive not by choice but because of injuries. That’s the most frustrating thing. I know I could do a lot more and feel better if I could move more. But it’s what I’ve got to work with. Once my toe issue clears up I can go swimming again, and I do physio exercises every day. (I’m 24 in case it sounds like I’m 60. I get along best with the older ladies at work because we can both whine about knee problems 😂).
I’ve found a solid routine (to the point of monotony) and a higher protein & fibre diet more satiating. I make sandwiches and freeze them, we also have hamburgers and etc frozen.
My goal is 1420 for 1lb/week loss. It was 1480 at the beginning. It might be lower now if I re-did my goals but I’m nervous to touch it 😛 it’s a challenge as is.
I try to remind myself that food = fuel to not feel ill. I did cut calories to the minimum at the beginning or when I’m recovering from a binge to remind myself of what food is for. To observe my hunger levels, not for any sadistic reason.
That’s not to say I don’t enjoy treats, but I make sure they either fit my calories or I just indulge once a week. Usually date night- my SO is blessed with a larger calorie goal and is one of those people that don’t have to eat breakfast to function, so eating a large meal & sharing a dessert is delicious and a lovely time.
But I cut out chips and candy and junk food entirely. Quality treats like ice cream and sharing it with people, not eating snacks alone, are a big focus for me. I did overdo it on firework Oreos the other day at a friends house but they were goooood. And it was social. I’m not social so much that it’s going to wreck my progress to enjoy myself.
The problem being short is that portion sizes are often just not built for us. My mom has some very short, under 5’ friends. And they are always attentive to intake, even if they don’t track calories. Salads are a big thing, they also cut meals in half, take small portions, etc. My grandma is also my height and is renowned for eating very little and savouring one single chocolate for a whole day 😂 and she was always a healthy weight. Still is at 84!1 -
I’m 5’2 and I’ve nearly lost 35lbs. I started out pretty obese though. I started at 205 (check a BMI calculator if you want to know how bad that was). I’m almost at 170 now 😁 which is what I was when I first tried to lose weight on here in 2015. Lol.
I went through a period of being grumpy about being short too. I’m inactive not by choice but because of injuries. That’s the most frustrating thing. I know I could do a lot more and feel better if I could move more. But it’s what I’ve got to work with. Once my toe issue clears up I can go swimming again, and I do physio exercises every day. (I’m 24 in case it sounds like I’m 60. I get along best with the older ladies at work because we can both whine about knee problems 😂).
I’ve found a solid routine (to the point of monotony) and a higher protein & fibre diet more satiating. I make sandwiches and freeze them, we also have hamburgers and etc frozen.
My goal is 1420 for 1lb/week loss. It was 1480 at the beginning. It might be lower now if I re-did my goals but I’m nervous to touch it 😛 it’s a challenge as is.
I try to remind myself that food = fuel to not feel ill. I did cut calories to the minimum at the beginning or when I’m recovering from a binge to remind myself of what food is for. To observe my hunger levels, not for any sadistic reason.
That’s not to say I don’t enjoy treats, but I make sure they either fit my calories or I just indulge once a week. Usually date night- my SO is blessed with a larger calorie goal and is one of those people that don’t have to eat breakfast to function, so eating a large meal & sharing a dessert is delicious and a lovely time.
But I cut out chips and candy and junk food entirely. Quality treats like ice cream and sharing it with people, not eating snacks alone, are a big focus for me. I did overdo it on firework Oreos the other day at a friends house but they were goooood. And it was social. I’m not social so much that it’s going to wreck my progress to enjoy myself.
The problem being short is that portion sizes are often just not built for us. My mom has some very short, under 5’ friends. And they are always attentive to intake, even if they don’t track calories. Salads are a big thing, they also cut meals in half, take small portions, etc. My grandma is also my height and is renowned for eating very little and savouring one single chocolate for a whole day 😂 and she was always a healthy weight. Still is at 84!
Are you eating back exercise calories? We have basically the same stats, except I started at 210 and I'm only to 190 now.1 -
Stellamom2018 wrote: »I’m 5’2 and I’ve nearly lost 35lbs. I started out pretty obese though. I started at 205 (check a BMI calculator if you want to know how bad that was). I’m almost at 170 now 😁 which is what I was when I first tried to lose weight on here in 2015. Lol.
I went through a period of being grumpy about being short too. I’m inactive not by choice but because of injuries. That’s the most frustrating thing. I know I could do a lot more and feel better if I could move more. But it’s what I’ve got to work with. Once my toe issue clears up I can go swimming again, and I do physio exercises every day. (I’m 24 in case it sounds like I’m 60. I get along best with the older ladies at work because we can both whine about knee problems 😂).
I’ve found a solid routine (to the point of monotony) and a higher protein & fibre diet more satiating. I make sandwiches and freeze them, we also have hamburgers and etc frozen.
My goal is 1420 for 1lb/week loss. It was 1480 at the beginning. It might be lower now if I re-did my goals but I’m nervous to touch it 😛 it’s a challenge as is.
I try to remind myself that food = fuel to not feel ill. I did cut calories to the minimum at the beginning or when I’m recovering from a binge to remind myself of what food is for. To observe my hunger levels, not for any sadistic reason.
That’s not to say I don’t enjoy treats, but I make sure they either fit my calories or I just indulge once a week. Usually date night- my SO is blessed with a larger calorie goal and is one of those people that don’t have to eat breakfast to function, so eating a large meal & sharing a dessert is delicious and a lovely time.
But I cut out chips and candy and junk food entirely. Quality treats like ice cream and sharing it with people, not eating snacks alone, are a big focus for me. I did overdo it on firework Oreos the other day at a friends house but they were goooood. And it was social. I’m not social so much that it’s going to wreck my progress to enjoy myself.
The problem being short is that portion sizes are often just not built for us. My mom has some very short, under 5’ friends. And they are always attentive to intake, even if they don’t track calories. Salads are a big thing, they also cut meals in half, take small portions, etc. My grandma is also my height and is renowned for eating very little and savouring one single chocolate for a whole day 😂 and she was always a healthy weight. Still is at 84!
Are you eating back exercise calories? We have basically the same stats, except I started at 210 and I'm only to 190 now.
Yeah I usually need to eat them back0
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