You represent a very much underrepresented demographic of people who have been struggling FOR YEARS with trying to find a fitness regimen. We have seen magazines with tall women everywhere. They are gorgeous but so are petite women as well. As a petite person myself, I just want to say thank you!
Im 4'11 and Worked out and ate clean for a long time and saw no difference physically and it made me want to give up, so I did. I keep trying to find inspiration from petite people like myself. I wantvto see fit people that I can realistically see myself striving to be similar to or look similar to. But Im giving it another go!!!
What type of exercises? HIIT works very well to lose weight, as well as exercises that tone your body.I do exercises from Lilly Sabri, Chloe Ting,etc and they really helped me lose weight and tone my body.I am 4’11
@@cosplayprincess were you trying to get leg muscles? I do ab workouts and they truly helped to shape my body, if you’re trying to change what your midsection looks like.I suggest doing whole body workouts and with strength training, so multiple parts of your body as well. I don’t use weight right now unless I’m working on my arms or back.I really like calisthenics vs using machinery , but that’s my preference
@@ROXELL i was trying to change my body shape overall, by building my lower body. My shoulders have always been broader but my legs thin . I do want my tummy changed for sure . I will try your suggestions
@@cosplayprincess oh okay.I’ve always carried my weight in my stomach mostly.I have been able to shape my body with flute and leg exercises, and then skimmed my mid section with an workouts.Dieting of course helped too, but shaping my body was from the exercises otherwise I’d have more of a rectangle torso than an hourglass figure. Hope all goes well! I’m still working on myself as well
@@katelyntran4313 I actually do Kayla Itsines BBG Workout form home :) so body weight. I did do weight training in the past, but due to the pandemic I'm doing homeworkouts. In the end it's a combination of diet, cardio, weight training.
seeing results fast was my biggest problem and always gave up at 4 weeks. I’m now 8 months into a strength training program after working on my diet first for a year and it took about 6 months of consistency in training to see some solid results. I’m soo glad I stuck it out and kept going. Finding your IG and TH-cam channel really helped me put things into perspective and I now have a matcha obsession 😍 THANK YOU!!!!!!!!
I eat more metabolically and mindfully..I don’t take anything out I just don’t overindulge in processed foods or anything that isn’t whole animal or plant foods
I am 4.99 ft tall (152cm). It has been so hard to loose weight my entire life. I am 31 and during the pandemic I've put on a lot of weight and it's been hell trying to lose it. I have never heard anyone talking about weight loss for petite women before, especially here in Brazil. You made me understand things I've never thought about. I really want to know more. Subscribed.
It was way too much cardio for me, I was doing a couple of Chloe Ting Challenges that had me dripping sweat every single day for a month and I just found myself so exhausted and so incredibly hungry all the time. I took a week off and I feel so much more like myself. I’m definitely starting weight training, thanks for the info! Thank you!😊
Totally agree with ditching the scale if you're already a decently thin person who isn't trying to shed a bunch of weight, but rather "tone" up.. that was me & after weight training for about 6 months I got on the scale & I was 123 pounds, (I was 112 pounds for like 10 YEARS) the heaviest I've ever been & I was shocked.. because I'm in the best shape I've ever been & I now have abs. So in that case the scale was totally useless & muscle really does weigh more than fat clearly!
I feel the same weigh lol, I was always trying to stay about 100lbs I am 5’1 1/4… then its like 111 and now I am more like 114-117 but I look way more fit and slender. Im 61 now so it’s hard to be super light as your skin gets so loose. I still wear a size 2/4 cuz like lulus clothes are so small a 4/6 there but now I quit caring because I wake surf and do sports all the time so I need the muscle and energy to do my crafts. It is super hard to diet - my one trainer had me at 1200 calories and I am so active it is really hard. Especially in freezing water in the winter.
I love the fact that I found your channel!!! I’m only 5ft tall and have always tried to find other similar to my size. We need more petite fitness influencers!!!
This feeling when I Need to Look like Idk Sanne Vloet or what I need weigh About 42kg But what the Heck with me when my Body goal is Eugenia Cooney(I guess seh’s a Bit taller too)
I am 5,1' and am being able to maintain at 125-127 pounds eating a 2000 Calorie on an average (with over 100 g of protein).. but this is after I have been weight training constantly for a year. Previously I would be around 138-140 eating a similar calorie diet. I cannot sustain below 1600 calorie diet as it makes me sad lolllll. I also do medium intensity cardio (walking, eliptical, dancing) almost everyday and 1-2 HIIT sessions for my heart health but am convinced that the weight training and higher protein meals have contributed to my higher metabolism. Previously I used to do a lot of dance cardio, indoor fitness classes and spin classes.. I should probably thank the pandemic as I couldn't do those anymore and resorted to dumbell home workouts with Caroline Girvan and Penny Barnshaw on youtube :)
I’m 5’1, 120 and eating around 1200.. sometimes below. I lost a lot of weight in two years (I was around 190) and suffered with ED so it’s been hard trying to convince myself to eat more than that without being afraid of weight gain. I think my inconsistency with the gym and eating habits have made me stagnant and I always blamed my height. But this is encouraging for me to get better with these things :) so thank you for sharing
For real. I'm 139 at 5'6 and maintain at 2100 (Calc says 2400 but I don't believe it.) I wanted to start a cut and get down some fat % and let's say...1400 cal when I exercise 10 hours a week is bull. My day is like 1 apple, 1 water protein shake, tiny meat slice with rice and veg or sweet potato, and greek yogurt with like a morsel of dark chocolate...i tell myself to stop being so try hard and just eat 1700 but I have a problem called I want 2200 cal on the weekend 😅 ...its like no food. I usually do slow cuts but I gotta look out. My weddings on the horizon.
@@xPandycakes You can try the reverse dieting approach which is to increase your daily calories by 50 or 100 every two weeks until you reach, let's say 1700-1800 calories which are very reasonable for a petite person. That gives your body and metabolism enough time to adapt to the higher calories without storing all of it as fat. Also, resistance training is key. :) Best of luck!
I just wanna say that this girls TH-cam channel has seriously changed my life. Like taking a more nutrition-based approach to my body issues, has been a game changer. I was EVERYTHING that she listed in this video. Literally all of it. But I’ve followed all of her advice and it really only took weeks for me to start seeing and feeling a difference. I’m still shocked by it
I was a combo of 1 and 3, but I shaved down the cardio down to once a week and I took a break for 3 months eating at maintenance to restart everything. Nowadays I'm seeing the beginnings of 11s on my abs while eating 1500-1800 calories, working out 5 days a week. I do intermittent fasting just to curb my bloating though, but otherwise, I feel pretty good!
I definitely noticed a major change in how I felt, energy, sleep, and how I looked when I increased my calories. Just to give you some context, in the beginning of last year I probably consumed between 1000-1200 calories per day and I went of walks a few times a week. At that time, I weighted 123lbs and I noticed that my jeans were feeling tight in my stomach region. When things were starting to open up, I signed up for the gym and worked with a personal trainer for about 3 months in September. My trainer and I focused on diet and improving my compound movements. After those 3 months I definitely felt leaner and more confident, and I think having a huge focus on diet definitely played a huge role. I was consuming about 1700-1800 calories/day with 100-120 g of protein (I couldn't tell you about the carbs or fats because I was still learning how to incorporate more protein into my diet). In December, my lowest weight was 117-118lbs. Currently I've been focused more on strength, so I increased my calories to about 1900/day. Right now I'm weigh 123-125lb, but I feel like that weight is also more muscle too. I'm only 4'9, but I definitely look and feel much stronger! I just wanted to share in hopes of helping someone else :) PS don't forget to factor in stress and sleep!
Wow you’re 4’9 and eat 1700 cals a day? I suppose I may not be eating enough. I do about 3-4 weights and everyday 2-4 miles. I consume about 1400 calories. But is it that important to get all that protein in? That’s the hard part for me.
Is Here someone who litteraly hates Lifting weights ( I am temporary exhausted and constant hungry After that) so I really like all endurance activities and bodyweight Based exercises
Ladies, get a fit track scale (not an affiliate) It’s been such a big help on my petite fitness journey. It tracks your muscle %, fat %, water, bone density, etc. it’s awesome!
@@kathrynhoke4830 I bought renpho and it is correlating with the one at the gym. It's good to track every week so you know what changed in the week and also about nutrition. Using fitness pal and buying a kitchen scale also helped me to portion control my food.
I have small figure. Height 5'0. weight 108 lbs. I want to loose body fat. I was doing a lots of cardio. Like 6 day a week, at least 1 hour on treadmil. beside that I do hike a lots. Live in Arizona which is a lots of hiking trail here. I consume approximately 1200 cal/day. I end up feeling hungry and binge eating every once a week. and circle like that. Very frustrating. You are the first fitness youtuber make video for petite woman. Thankyou so much.
THIS IS AMAZING!!!! 🙏🏽 Thank you so much for sharing this information. I am 4’11 and as much advice or help as I have received from other folk, it’s always been hard to explain the way being tiny impacts my approach to the gym & nutrition. I’ve never known what exactly as I should be eating or doing because most studies & fitness media are dominated by taller people. I really appreciate the stats as well as now I feel like I can see the light at the end of the tunnel. People always say “results take time to see” but never fully explain how much. This was incredibly helpful so once again, thank you!
My history with dieting and restricting has made me really nervous and uncomfortable to consume more calories. I am training but obsessing over what the scale says because it says I have put on 4kg I then freak out and give up. I am now journaling and I am going to try using other methods of measurement because I really do not want to give up. Thank you for this info it is so helpful
#5. I grew up in a processed foods household, so with a genetic and cultural predisposition to obesity, I became quite overweight as a child. I remedied that by restrictive eating a purging (starting at age 18), which showed very little impact as far as weight loss, until I started exercising (at age 28). But then I became obsessed with diet and exercise with orthorexia leading to anorexia while still doing hours of cardio and hot yoga every single day of the week (ages 35-37). Since I started eating and cut back on the cardio to include more weight training (no mostly weight training, walking, yoga, and some hiit), I feel like I can't achieve the body I want. I blame food. I think my metabolism is doomed and I will never be able to eat and not get fat unless I keep exercising, and even with that I'll never look fit. I'm just fighting my genetically and pathologically fat body. I have no idea why I feel the need to have a six-pack or be incredibly vascular, which I could only do when I was very thin. I haven't weighed myself in over two years, but I still measure and it bugs me out when my waist is over 27" (I'm 5'2") and I don't feel good about myself if I can't button my size 0 pants. I hate the fact I forced myself to let go of a bunch of XS clothes knowing that I really shouldn't be that size. I guess I don't even know what I want my results to be. Wow. This was a tangent. Thank you for your wisdom. I am so glad to have found you. I feel like there were so many things I didn't know when I first was trying to get fit.
I always feel so big and bloated after weight training. I know my body is retaining water but mentally it really fucks with me when my jeans feel tight . I also really love running, nothing like a runners high.
Great tips! I always thought 1200 calories and 30 -60 minutes of cardio was required but I always felt starving and exhausted so I’d always last a couple of months then quit. I’ve struggled with my weight and yo-yo dieting since my 20s and now in my 40s have lost 30 lbs just eliminating sugar and flour but I have about 30 lbs left to lose. I’ll start weight training asap! Thank you so much! I’m subscribing- this is very helpful for me as a 4’11 female. ❤
Could you talk more about progressive overload in a future video? Personally, I'm limited to working out at home with not much in the way of equipment.
Could you plz make a video about what is the lightest yet still effective weights to reach at the end of one's progressive overload journey? And also about when and how to add weights
Dunno if anyone will read this, but just wanted to share that something that has really helped me personally has been shifting my focus onto different kinds of goals in my fitness. For example instead of having a goal : to lose this fat/weight, my goals have changed more to: I want to be able to lift this much or I want to achieve this skill (for me I am pursuing handstand skills which have been really fun!) And so with these skill-based goals it’s really easy to see how much you are actually achieving/growing, because you find yourself improving as you practice. And normally with fitness skills like this, you end up improving your body and muscle mass in the process! I just think that’s been a really valuable insight that I’ve learned recently. After all, our body will adapt to help us live the life we want to live! If we pursue more specific goals like that, our body will follow. 😊 Hope that inspires someone like it has me 🤩 Petite gang wooooop🤙🏻🤙🏻🤙🏻
Can totally relate as I lost 10-12 pounds when I was not focusing on weight loss but just having fun doing dumbell based home workouts and trying new recipes at home :)
I am torn about weight lifting. I totally agree thats it the most efficient way to lose fat and build muscle but its not the most enjoyable sport for everyone. I LOVE sports and since the beginning of my weight loss journey I have been very active doing tennis swimming dance hiit... It worked really well at the beginning I lost 8-9 kg (20 pounds) with loosing only 700 grams of muscle. However I hit a plateau recently I don't really know why but it might be because I haven't been weight training much. I decided to incorporate 2 to 3 days of weight training in my routine to try and break through it. I hope this will work for me cause I really don't see myself doing 6 days of weight training a week and I'm sure I'm not the only one. I think its so important to just enjoy moving your body the way you like it the most and cardio is not the devil. its really good for your overall health and I think everyone should do a form of cardio regularly. I really like that you emphasize on the time it takes to have good results. I gave up so many times after one or two month because every video I saw told me I should loose 10kg in a month when its very unlikely. The best thing we can do is to be patient if we want sustainable results ! thank you :)
Thank you so much for making this video April. This is something I needed to hear because it clarified SOO many issues I had. Keep up the good work! OH and also, the part about eating under 1000 calories was definitely what resonated with me. I used to be afraid of overeating so I would purposefully eat reallly small increments of food and I would be so unhappy and exhausted because of it. But now I’m going to eat a lot healthier!
Could you do a video about how to motivate yourself to weight train or how to find enjoyment in it as a beginner? I know that weight training has to be the next step for me in my weight loss journey as a 5'1" woman, but I've never been able to enjoy a strength training workout. Your videos are so helpful thank you so much!!
Just start!! It really sucks at first because you feel weak, but I promise you it gets addicting as you feel stronger and healthier. After some months and years you’ll start to notice muscle definition and then it motivates you to continue! I started at home with adjustable weights. I like Sydney Cummings here on TH-cam.
It sucks at first because you feel so weak. I used to hate training shoulders because they were my weakest muscle group and now I love them. If you’re in a deficit you can expect to probably not gain strength, even lose strength, but if you go up to maintenance calories and even a surplus you will get so much stronger and you’ll love weight training ! I recommend keeping a diary/phone log and just write down how heavy you can go with every exercise. I’m not at my goal body, but seeing the weights go up sometimes even 10 kgs a week has been so motivating and actually pushed me into finally starting a calorie surplus because I just got so excited by how strong I was getting. Newbie gains are a thing also so with the right nutrition you will see your strength increase very quickly. Good luck girl !!
For me I think number 5 applies the most! I’m not struggling with seeing results at the moment, but I do think I need more awareness about the nutrition I’m getting in 🤓👍🏻 Got something to work on! Thank you!!!
I think I needed this my family has been telling me I look too skinny and I dropped 12 pounds in two months. I’ve been eating about 1k calories but doing 30-1hr work outs and I thought they were just not knowing what they were talking about I’m at 85 pounds and was actually thinking I need to drop 2-3 more pounds thank you for this April
I definitely feel I may need to reverse diet but have no idea where to start. I’m 5’3 and I’ve been restrictive eating for over 10 years, I do weight train but I have been stuck at the same weight and haven’t seen changes in my body for a long time. Could you please do an intro video on how to address metabolic adaptation for petite women.
I second this. I consume on average maybe 800 calories - I find it really hard to eat more than this, the days I managed to push up to 1200 it was only by eating more unhealthy foods. Coupled with this my sleeping is atrocious which I know affects metabolism and weight. I really don't know where to start with reverse dieting. I'm 4'10" and never had any issues with weight gain (never exercised and was ambivalent about what I ate, neither particularly healthily or unhealthily) until I hit my 30s and I guess my metabolism caught up with me (I'm now 41). I'm not *fat* but I want to get back to my normal size I had before everything started slowing down.
I highly recommend Caroline Grivan workout videos. Currently, I'm doing her Epic 2-10 weeks program. You exercise 5 days a week. Sunday is a 30-40min hitt workout, monday, Tuesday and Wednesday is focused on arm, legs, back strength training and friday is a 1 hr whole body calisthenics or any other kinda workout. Overall her workout programs are very balanced. I highly suggest you check her out. You will not regret it.
I really like you! I really liked the video...im new and lifting weights on like week 2 and to watch the scale go up about 4-5 lbs has really been getting to me...maybe you could do a little more on that or direct me to something to listen to on that my eating has been good. But I'm obsessed with the weight on the scale.
I agree with the different measurements. The scale is discouraging for me. I’ve already lost 2.5% body fat and gained 3lb of muscle in 19 days. I’m so happy with that recomposition progress! I would love to know if you have seen a difference in how petite women of color progress compared to white women. I know this conversation has come up in regards to the BMI chart. There are cultural differences in the food we eat, amount of salt, etc. I’m just wondering if you have noticed anything with the women you work with. Thanks!
I’m 15,and only 5ft and I love running but I’ve stated to eat less calories and nothings happening but as soon as I started lifting weights I could see a change literally within a week but I love to run so much I’ve forgotten about strength and now I just want to run 24/7
I am having a lot of trouble getting an idea of how many calories I should be eating. I'm 4'11'' and 105 lbs. I have been as light as 93lbs before. All these calorie calculators put me at about 1200 calories for weight loss but so many videos say that is dangerously low. I'm really small though so it doesn't seem that crazy low. Any advice?
lately I don't see results either. Gained back the weight during the lockdowns and the pandemic and now I came back to the gym and I barely see any results at all. I'm 1,57 cm. I also have a medical condition that causes weight gain and I'm very disadvantaged.
I know when i get more “fit” i tend to eat more and end up not losing the fat. XD Trying to watch that this go around. I would however like to see something for women over 30 in fitness. I also struggle with an acl injury from my teens and chronic foot pain from an old injury any advice for people for continued workout or trainings while enduring an injury I think would be extremely helpful to your watchers because that’s how i have tended to get off track in the past. Much love!
I'm pretty fit and my body tend to build muscle quickly more on my arms without trying really but just doing daily tasks .... I just want to get abs and lose a little bit more weight on my stomach ......
Weights have changed my body l can feel muscle under the loose skin . Iol. I have plenty of energy. I do weights dumb bells at home work outs l don't like gyms
Sorry, but the more I watch these kind of videos, the more confused I am. At this point, I need to be rich so I can hire a dietitian and trainer. I can’t do this right and definitely needs help.
Do you have any videos I can watch that talk about hormones and their effect on weight? I am on the depo shot for medical reasons and I seem to be battling just a tiny bit of belly fat that is really affecting my confidence. I will make sure I am implementing these practices as well but just want to make sure I am not missing that angle and I know if hormones are out of whack that can definitely have an impact on weight. Thank you so much for all of your content! It's super helpful and appreciated! :)
so I love running. I run 3 to 4 miles 5 times a week. I also muscle train 20 minutes 3 times a week. do I have to give up running to have a nice body? I just love running and id rather not give it up.
hey april, thanks for all your guidance around fitness. I've been wondering, I'm 5" tall, if i had a 3 month period when I suddenly was eating a lot less than usual (eating below my bmr) my TDEE at the time was around 2200+cals, but i was only eating about 500-900 calories a day. Ah i really screwed up the last two years of progress just after those few months of not eating properly. As discussed our tdee is dynamic and so is our metabolism. But I'm a lil confused, is our BMR dynamic too? if i ate below my bmr does that mean my body adapted to that and now my BMR is around that 500-900 calorie mark?
This is my first time watching this channel. I'm 5'0. What is the tallest you can go to and still be a petite? A friend who is about 5'4 is also trying to get in shape/ lose weight. Would this apply to her?
So back to your number 4...I am 5.1 and I weigh 140 which I've been maintaining for years on a maybe 1200 to 1500 cals depending on the day with no planning...but i really want to be around 130 with a nicely toned body. Do I lose those ten lbs and then focus on recomp and if so. How so I lose them ???? or do I just start focusing on recomp?
Trying to survive as a shortie. I went through 2 IVFs, and I was about to terminate if the babies were to be boys, I didn't want them ending up short and miserable... that's how desperate I wad.
Do all petite people have sensitive stomachs? Every time I’ve had a friend under 5”2 they seem like they get sick or anxious easily and put off their food… or in my wife’s case if she goes too long between meals she actually CANT eat - she’ll say has waited too late and is now nauseous and has to have soup or something
This may be a dumb question.. but a lot of people have body dysmorphia... im 5'2 117 pounds... am I petite? my mom's 4'11 and my sister is 5'1 so I feel bigger than them, so I struggle accepting when people call me petite..
Wait…so I consider myself petite (5’2”), but I weigh 135lbs (all lower body, I don’t look like I weigh a lot), and I eat more than a grown man. So should I be eating more or less?
I’m not sure if I’m falling into the category of dropping my calories too low or not . I’m 5’1 and at my heaviest at the end of March was 138-140lbs. I calculated a 20% deficit with the Mifflin St-Jeor equation and I’ve been eating an average of 1250 calories a day for the past two months and am now just under 130 lbs…my workouts are limited to dog walks and 30-45 min at home Pilates at the moment. I hope to have a home gym set up in the near future so I can get back to weight training. It seems like I used to maintain 120lbs on a huge number of calories when I was power lifting and then forgot to drop them once the gyms closed last year 😅
I tried this method, eating around 1500 and strength training with weights, now I am huge. It looks disgusting. My legs are like tree trunks, arms so huge they make my shoulders look like a man. And nope, I didn’t lose any weight, infact I gained weight. My metabolism didn’t magically become super fast because of my muscle gain, I hate that fitness influencers don’t tell you exactly how much calorie difference it makes because it’s MINOR for us petites, if I eat more that 1500 daily, I’m still gaining weight even though I’m working out. I regret believing this bullshit advice, I’ve taken my mediocre body to an ugly stocky body. For the past 6 months I’ve now been in a calorie deficit and trying to change the look. This advice simply does not work for everyone, sorry.
@@IsaiahHollins Done and dusted, that was what I tried right after I was 1500 for a few months. Did 2000 next, because I was told exactly this. Guess what? Didn’t work. The only time I started seeing proper results was when I dropped my calorie intake.
@@taytayqueen7024 hmm well caloric deficits cause weightloss but if your set point becomes the new normal it has to go lower but the issue is you wont build muscle. Were u eating clean as well?
Which # resonates with you the most? Lmk below! xo
You represent a very much underrepresented demographic of people who have been struggling FOR YEARS with trying to find a fitness regimen. We have seen magazines with tall women everywhere. They are gorgeous but so are petite women as well. As a petite person myself, I just want to say thank you!
Im 4'11 and Worked out and ate clean for a long time and saw no difference physically and it made me want to give up, so I did. I keep trying to find inspiration from petite people like myself. I wantvto see fit people that I can realistically see myself striving to be similar to or look similar to. But Im giving it another go!!!
What type of exercises? HIIT works very well to lose weight, as well as exercises that tone your body.I do exercises from Lilly Sabri, Chloe Ting,etc and they really helped me lose weight and tone my body.I am 4’11
@@ROXELL i was mostly using weights. Leg press, leg lift, squats. But not much HIIT. Ill add more of it
@@cosplayprincess were you trying to get leg muscles? I do ab workouts and they truly helped to shape my body, if you’re trying to change what your midsection looks like.I suggest doing whole body workouts and with strength training, so multiple parts of your body as well. I don’t use weight right now unless I’m working on my arms or back.I really like calisthenics vs using machinery , but that’s my preference
@@ROXELL i was trying to change my body shape overall, by building my lower body. My shoulders have always been broader but my legs thin . I do want my tummy changed for sure . I will try your suggestions
@@cosplayprincess oh okay.I’ve always carried my weight in my stomach mostly.I have been able to shape my body with flute and leg exercises, and then skimmed my mid section with an workouts.Dieting of course helped too, but shaping my body was from the exercises otherwise I’d have more of a rectangle torso than an hourglass figure. Hope all goes well! I’m still working on myself as well
I did notice I look better when I started weight training more than extreme dieting. I'm 5'2.
what did you do as far as strength/weight training? im trying to build my glutes without growing my quads
@@katelyntran4313 I actually do Kayla Itsines BBG Workout form home :) so body weight. I did do weight training in the past, but due to the pandemic I'm doing homeworkouts. In the end it's a combination of diet, cardio, weight training.
seeing results fast was my biggest problem and always gave up at 4 weeks. I’m now 8 months into a strength training program after working on my diet first for a year and it took about 6 months of consistency in training to see some solid results. I’m soo glad I stuck it out and kept going. Finding your IG and TH-cam channel really helped me put things into perspective and I now have a matcha obsession 😍 THANK YOU!!!!!!!!
YES!! Amen girl. haha yes to matcha as well. PROUD OF YOU!
What did you do to your diet?
I eat more metabolically and mindfully..I don’t take anything out I just don’t overindulge in processed foods or anything that isn’t whole animal or plant foods
@@SusannaRsoe26 nice to know you don’t have to have an overly complicated diet to see results
It’s more about consistency than anything and getting in a good routine
I am 4.99 ft tall (152cm). It has been so hard to loose weight my entire life. I am 31 and during the pandemic I've put on a lot of weight and it's been hell trying to lose it.
I have never heard anyone talking about weight loss for petite women before, especially here in Brazil.
You made me understand things I've never thought about. I really want to know more.
Subscribed.
Umm I don't think 4.9 is 152 cm 😅
@@reuona370 sorry, where I live we use centimeters to measure therefore I am not very good at converting my height to feet. I am sorry.
@@JuGomesm oh no you don't have to be sorry at all, I Just wanted to inform you... so it's all good
It was way too much cardio for me, I was doing a couple of Chloe Ting Challenges that had me dripping sweat every single day for a month and I just found myself so exhausted and so incredibly hungry all the time. I took a week off and I feel so much more like myself.
I’m definitely starting weight training, thanks for the info! Thank you!😊
Totally agree with ditching the scale if you're already a decently thin person who isn't trying to shed a bunch of weight, but rather "tone" up.. that was me & after weight training for about 6 months I got on the scale & I was 123 pounds, (I was 112 pounds for like 10 YEARS) the heaviest I've ever been & I was shocked.. because I'm in the best shape I've ever been & I now have abs. So in that case the scale was totally useless & muscle really does weigh more than fat clearly!
I feel the same weigh lol, I was always trying to stay about 100lbs I am 5’1 1/4… then its like 111 and now I am more like 114-117 but I look way more fit and slender. Im 61 now so it’s hard to be super light as your skin gets so loose. I still wear a size 2/4 cuz like lulus clothes are so small a 4/6 there but now I quit caring because I wake surf and do sports all the time so I need the muscle and energy to do my crafts. It is super hard to diet - my one trainer had me at 1200 calories and I am so active it is really hard. Especially in freezing water in the winter.
I love the fact that I found your channel!!! I’m only 5ft tall and have always tried to find other similar to my size. We need more petite fitness influencers!!!
This feeling when I Need to Look like Idk Sanne Vloet or what I need weigh About 42kg But what the Heck with me when my Body goal is Eugenia Cooney(I guess seh’s a Bit taller too)
I am 5,1' and am being able to maintain at 125-127 pounds eating a 2000 Calorie on an average (with over 100 g of protein).. but this is after I have been weight training constantly for a year. Previously I would be around 138-140 eating a similar calorie diet. I cannot sustain below 1600 calorie diet as it makes me sad lolllll. I also do medium intensity cardio (walking, eliptical, dancing) almost everyday and 1-2 HIIT sessions for my heart health but am convinced that the weight training and higher protein meals have contributed to my higher metabolism. Previously I used to do a lot of dance cardio, indoor fitness classes and spin classes.. I should probably thank the pandemic as I couldn't do those anymore and resorted to dumbell home workouts with Caroline Girvan and Penny Barnshaw on youtube :)
omg we are the same!!
@@a_schroeds and I think not eating out again due to the pandemic and me being super paranoid has also helped :P :P
I’m 5’1, 120 and eating around 1200.. sometimes below. I lost a lot of weight in two years (I was around 190) and suffered with ED so it’s been hard trying to convince myself to eat more than that without being afraid of weight gain. I think my inconsistency with the gym and eating habits have made me stagnant and I always blamed my height. But this is encouraging for me to get better with these things :) so thank you for sharing
For real. I'm 139 at 5'6 and maintain at 2100 (Calc says 2400 but I don't believe it.)
I wanted to start a cut and get down some fat % and let's say...1400 cal when I exercise 10 hours a week is bull. My day is like 1 apple, 1 water protein shake, tiny meat slice with rice and veg or sweet potato, and greek yogurt with like a morsel of dark chocolate...i tell myself to stop being so try hard and just eat 1700 but I have a problem called I want 2200 cal on the weekend 😅 ...its like no food. I usually do slow cuts but I gotta look out. My weddings on the horizon.
@@xPandycakes You can try the reverse dieting approach which is to increase your daily calories by 50 or 100 every two weeks until you reach, let's say 1700-1800 calories which are very reasonable for a petite person. That gives your body and metabolism enough time to adapt to the higher calories without storing all of it as fat. Also, resistance training is key. :) Best of luck!
I just wanna say that this girls TH-cam channel has seriously changed my life. Like taking a more nutrition-based approach to my body issues, has been a game changer. I was EVERYTHING that she listed in this video. Literally all of it. But I’ve followed all of her advice and it really only took weeks for me to start seeing and feeling a difference. I’m still shocked by it
Hi there!! Could you give me a summary of what you did please?!
I was a combo of 1 and 3, but I shaved down the cardio down to once a week and I took a break for 3 months eating at maintenance to restart everything. Nowadays I'm seeing the beginnings of 11s on my abs while eating 1500-1800 calories, working out 5 days a week. I do intermittent fasting just to curb my bloating though, but otherwise, I feel pretty good!
I definitely noticed a major change in how I felt, energy, sleep, and how I looked when I increased my calories. Just to give you some context, in the beginning of last year I probably consumed between 1000-1200 calories per day and I went of walks a few times a week. At that time, I weighted 123lbs and I noticed that my jeans were feeling tight in my stomach region. When things were starting to open up, I signed up for the gym and worked with a personal trainer for about 3 months in September. My trainer and I focused on diet and improving my compound movements. After those 3 months I definitely felt leaner and more confident, and I think having a huge focus on diet definitely played a huge role. I was consuming about 1700-1800 calories/day with 100-120 g of protein (I couldn't tell you about the carbs or fats because I was still learning how to incorporate more protein into my diet). In December, my lowest weight was 117-118lbs. Currently I've been focused more on strength, so I increased my calories to about 1900/day. Right now I'm weigh 123-125lb, but I feel like that weight is also more muscle too. I'm only 4'9, but I definitely look and feel much stronger! I just wanted to share in hopes of helping someone else :) PS don't forget to factor in stress and sleep!
How did you incorporate more protein, that’s where I’m struggling. Did you reverse diet up to 1700-1800?
Wow you’re 4’9 and eat 1700 cals a day? I suppose I may not be eating enough. I do about 3-4 weights and everyday 2-4 miles. I consume about 1400 calories. But is it that important to get all that protein in? That’s the hard part for me.
Is Here someone who litteraly hates Lifting weights ( I am temporary exhausted and constant hungry After that) so I really like all endurance activities and bodyweight Based exercises
Ladies, get a fit track scale (not an affiliate) It’s been such a big help on my petite fitness journey. It tracks your muscle %, fat %, water, bone density, etc. it’s awesome!
Yes! I have one of these and it’s great!
Do you have any recommendations
Where did you buy it? What brand?
@@kathrynhoke4830 I bought renpho and it is correlating with the one at the gym. It's good to track every week so you know what changed in the week and also about nutrition. Using fitness pal and buying a kitchen scale also helped me to portion control my food.
I have small figure. Height 5'0. weight 108 lbs. I want to loose body fat. I was doing a lots of cardio. Like 6 day a week, at least 1 hour on treadmil. beside that I do hike a lots. Live in Arizona which is a lots of hiking trail here. I consume approximately 1200 cal/day. I end up feeling hungry and binge eating every once a week. and circle like that. Very frustrating. You are the first fitness youtuber make video for petite woman. Thankyou so much.
THIS IS AMAZING!!!! 🙏🏽 Thank you so much for sharing this information. I am 4’11 and as much advice or help as I have received from other folk, it’s always been hard to explain the way being tiny impacts my approach to the gym & nutrition. I’ve never known what exactly as I should be eating or doing because most studies & fitness media are dominated by taller people. I really appreciate the stats as well as now I feel like I can see the light at the end of the tunnel. People always say “results take time to see” but never fully explain how much. This was incredibly helpful so once again, thank you!
My history with dieting and restricting has made me really nervous and uncomfortable to consume more calories. I am training but obsessing over what the scale says because it says I have put on 4kg I then freak out and give up. I am now journaling and I am going to try using other methods of measurement because I really do not want to give up. Thank you for this info it is so helpful
#5. I grew up in a processed foods household, so with a genetic and cultural predisposition to obesity, I became quite overweight as a child. I remedied that by restrictive eating a purging (starting at age 18), which showed very little impact as far as weight loss, until I started exercising (at age 28). But then I became obsessed with diet and exercise with orthorexia leading to anorexia while still doing hours of cardio and hot yoga every single day of the week (ages 35-37). Since I started eating and cut back on the cardio to include more weight training (no mostly weight training, walking, yoga, and some hiit), I feel like I can't achieve the body I want. I blame food. I think my metabolism is doomed and I will never be able to eat and not get fat unless I keep exercising, and even with that I'll never look fit. I'm just fighting my genetically and pathologically fat body. I have no idea why I feel the need to have a six-pack or be incredibly vascular, which I could only do when I was very thin. I haven't weighed myself in over two years, but I still measure and it bugs me out when my waist is over 27" (I'm 5'2") and I don't feel good about myself if I can't button my size 0 pants. I hate the fact I forced myself to let go of a bunch of XS clothes knowing that I really shouldn't be that size. I guess I don't even know what I want my results to be. Wow. This was a tangent. Thank you for your wisdom. I am so glad to have found you. I feel like there were so many things I didn't know when I first was trying to get fit.
I think this video saved my life 😭
I always feel so big and bloated after weight training. I know my body is retaining water but mentally it really fucks with me when my jeans feel tight . I also really love running, nothing like a runners high.
Great tips! I always thought 1200 calories and 30 -60 minutes of cardio was required but I always felt starving and exhausted so I’d always last a couple of months then quit. I’ve struggled with my weight and yo-yo dieting since my 20s and now in my 40s have lost 30 lbs just eliminating sugar and flour but I have about 30 lbs left to lose. I’ll start weight training asap! Thank you so much! I’m subscribing- this is very helpful for me as a 4’11 female. ❤
Could you talk more about progressive overload in a future video? Personally, I'm limited to working out at home with not much in the way of equipment.
Could you plz make a video about what is the lightest yet still effective weights to reach at the end of one's progressive overload journey? And also about when and how to add weights
Dunno if anyone will read this, but just wanted to share that something that has really helped me personally has been shifting my focus onto different kinds of goals in my fitness.
For example instead of having a goal : to lose this fat/weight, my goals have changed more to: I want to be able to lift this much or I want to achieve this skill (for me I am pursuing handstand skills which have been really fun!) And so with these skill-based goals it’s really easy to see how much you are actually achieving/growing, because you find yourself improving as you practice. And normally with fitness skills like this, you end up improving your body and muscle mass in the process!
I just think that’s been a really valuable insight that I’ve learned recently. After all, our body will adapt to help us live the life we want to live! If we pursue more specific goals like that, our body will follow. 😊 Hope that inspires someone like it has me 🤩 Petite gang wooooop🤙🏻🤙🏻🤙🏻
Can totally relate as I lost 10-12 pounds when I was not focusing on weight loss but just having fun doing dumbell based home workouts and trying new recipes at home :)
THIS🙌🏽🙌🏽🙌🏽
I started Caroline Girvan workouts. I love it! Now I need to reel in my nutrition! I eat way too much!
@Britt Bernie then who would you recommend on yt with some good strength routines?
I am torn about weight lifting. I totally agree thats it the most efficient way to lose fat and build muscle but its not the most enjoyable sport for everyone. I LOVE sports and since the beginning of my weight loss journey I have been very active doing tennis swimming dance hiit... It worked really well at the beginning I lost 8-9 kg (20 pounds) with loosing only 700 grams of muscle. However I hit a plateau recently I don't really know why but it might be because I haven't been weight training much. I decided to incorporate 2 to 3 days of weight training in my routine to try and break through it. I hope this will work for me cause I really don't see myself doing 6 days of weight training a week and I'm sure I'm not the only one. I think its so important to just enjoy moving your body the way you like it the most and cardio is not the devil. its really good for your overall health and I think everyone should do a form of cardio regularly. I really like that you emphasize on the time it takes to have good results. I gave up so many times after one or two month because every video I saw told me I should loose 10kg in a month when its very unlikely. The best thing we can do is to be patient if we want sustainable results ! thank you :)
Thank you so much for making this video April. This is something I needed to hear because it clarified SOO many issues I had. Keep up the good work! OH and also, the part about eating under 1000 calories was definitely what resonated with me. I used to be afraid of overeating so I would purposefully eat reallly small increments of food and I would be so unhappy and exhausted because of it. But now I’m going to eat a lot healthier!
Could you do a video about how to motivate yourself to weight train or how to find enjoyment in it as a beginner? I know that weight training has to be the next step for me in my weight loss journey as a 5'1" woman, but I've never been able to enjoy a strength training workout. Your videos are so helpful thank you so much!!
Just start!! It really sucks at first because you feel weak, but I promise you it gets addicting as you feel stronger and healthier. After some months and years you’ll start to notice muscle definition and then it motivates you to continue! I started at home with adjustable weights. I like Sydney Cummings here on TH-cam.
It sucks at first because you feel so weak. I used to hate training shoulders because they were my weakest muscle group and now I love them. If you’re in a deficit you can expect to probably not gain strength, even lose strength, but if you go up to maintenance calories and even a surplus you will get so much stronger and you’ll love weight training ! I recommend keeping a diary/phone log and just write down how heavy you can go with every exercise. I’m not at my goal body, but seeing the weights go up sometimes even 10 kgs a week has been so motivating and actually pushed me into finally starting a calorie surplus because I just got so excited by how strong I was getting. Newbie gains are a thing also so with the right nutrition you will see your strength increase very quickly. Good luck girl !!
For me I think number 5 applies the most! I’m not struggling with seeing results at the moment, but I do think I need more awareness about the nutrition I’m getting in 🤓👍🏻 Got something to work on! Thank you!!!
Love that you have this always learning mindset! It will take you far👏
I think I needed this my family has been telling me I look too skinny and I dropped 12 pounds in two months. I’ve been eating about 1k calories but doing 30-1hr work outs and I thought they were just not knowing what they were talking about I’m at 85 pounds and was actually thinking I need to drop 2-3 more pounds thank you for this April
Very intersting, thank you. I am interesting on #5 and how to increase the metabolism.
1-5 😅. I'm fairly new to your channel but your videos are really helpful. I'm starting to look at eating and working out in a whole new way. Thanks!
I definitely feel I may need to reverse diet but have no idea where to start. I’m 5’3 and I’ve been restrictive eating for over 10 years, I do weight train but I have been stuck at the same weight and haven’t seen changes in my body for a long time. Could you please do an intro video on how to address metabolic adaptation for petite women.
I second this. I consume on average maybe 800 calories - I find it really hard to eat more than this, the days I managed to push up to 1200 it was only by eating more unhealthy foods. Coupled with this my sleeping is atrocious which I know affects metabolism and weight. I really don't know where to start with reverse dieting. I'm 4'10" and never had any issues with weight gain (never exercised and was ambivalent about what I ate, neither particularly healthily or unhealthily) until I hit my 30s and I guess my metabolism caught up with me (I'm now 41). I'm not *fat* but I want to get back to my normal size I had before everything started slowing down.
hey, I think it’d be great if you listed sources / studies in the description of these videos
This video made my day! Love a good healthy timeline
I would like to see a video of how to hit your macros!
Coach Greg said macros doesn’t matter but calories do!
How can I do weight training at home if I cant afford gym?
I had the same problem but ordered a few dumbells online (3, 4 and 7 kg). I’m just gonna follow a few routines on TH-cam 🙂
I highly recommend Caroline Grivan workout videos. Currently, I'm doing her Epic 2-10 weeks program. You exercise 5 days a week. Sunday is a 30-40min hitt workout, monday, Tuesday and Wednesday is focused on arm, legs, back strength training and friday is a 1 hr whole body calisthenics or any other kinda workout. Overall her workout programs are very balanced. I highly suggest you check her out. You will not regret it.
Love your vids - you’ve brought so much into focus for me! I would like to know your views on yoga (particularly hot yoga) as strength training.
For me it's number 2 !
I really like you! I really liked the video...im new and lifting weights on like week 2 and to watch the scale go up about 4-5 lbs has really been getting to me...maybe you could do a little more on that or direct me to something to listen to on that my eating has been good. But I'm obsessed with the weight on the scale.
I feel like God sent me here,thank you.
I agree with the different measurements. The scale is discouraging for me. I’ve already lost 2.5% body fat and gained 3lb of muscle in 19 days. I’m so happy with that recomposition progress!
I would love to know if you have seen a difference in how petite women of color progress compared to white women. I know this conversation has come up in regards to the BMI chart. There are cultural differences in the food we eat, amount of salt, etc. I’m just wondering if you have noticed anything with the women you work with. Thanks!
Love the hair!
I’m 15,and only 5ft and I love running but I’ve stated to eat less calories and nothings happening but as soon as I started lifting weights I could see a change literally within a week but I love to run so much I’ve forgotten about strength and now I just want to run 24/7
I am having a lot of trouble getting an idea of how many calories I should be eating. I'm 4'11'' and 105 lbs. I have been as light as 93lbs before. All these calorie calculators put me at about 1200 calories for weight loss but so many videos say that is dangerously low. I'm really small though so it doesn't seem that crazy low. Any advice?
I’m 5ft I’m so glad I found this channel 🥲
lately I don't see results either. Gained back the weight during the lockdowns and the pandemic and now I came back to the gym and I barely see any results at all. I'm 1,57 cm. I also have a medical condition that causes weight gain and I'm very disadvantaged.
I know when i get more “fit” i tend to eat more and end up not losing the fat. XD Trying to watch that this go around.
I would however like to see something for women over 30 in fitness. I also struggle with an acl injury from my teens and chronic foot pain from an old injury any advice for people for continued workout or trainings while enduring an injury I think would be extremely helpful to your watchers because that’s how i have tended to get off track in the past.
Much love!
Ah GOSH I NEEEEEEEEDED THISSSSSSSSSSSS 🙏🙏🙏🙏🙏
I love these videos thank you
I'm pretty fit and my body tend to build muscle quickly more on my arms without trying really but just doing daily tasks ....
I just want to get abs and lose a little bit more weight on my stomach ......
LOL all the numbers especially!
Weights have changed my body l can feel muscle under the loose skin . Iol. I have plenty of energy. I do weights dumb bells at home work outs l don't like gyms
Sorry, but the more I watch these kind of videos, the more confused I am. At this point, I need to be rich so I can hire a dietitian and trainer. I can’t do this right and definitely needs help.
Do you have any videos I can watch that talk about hormones and their effect on weight? I am on the depo shot for medical reasons and I seem to be battling just a tiny bit of belly fat that is really affecting my confidence. I will make sure I am implementing these practices as well but just want to make sure I am not missing that angle and I know if hormones are out of whack that can definitely have an impact on weight. Thank you so much for all of your content! It's super helpful and appreciated! :)
so I love running. I run 3 to 4 miles 5 times a week. I also muscle train 20 minutes 3 times a week. do I have to give up running to have a nice body? I just love running and id rather not give it up.
i’ve been restricting myself to 1,200-1,400 calories for so long and i’m scared to increase my calories in case i gain too much
I’m in the same situation!
hey april, thanks for all your guidance around fitness. I've been wondering, I'm 5" tall, if i had a 3 month period when I suddenly was eating a lot less than usual (eating below my bmr) my TDEE at the time was around 2200+cals, but i was only eating about 500-900 calories a day. Ah i really screwed up the last two years of progress just after those few months of not eating properly. As discussed our tdee is dynamic and so is our metabolism. But I'm a lil confused, is our BMR dynamic too? if i ate below my bmr does that mean my body adapted to that and now my BMR is around that 500-900 calorie mark?
I'm vegan and I have a really hard time finding good protein have you had any clients like that
should i still do cardio like 1-2 days? i do jump rope instead of running, how many minutes do you recommend jumping rope?
Being half filipino And being 5.0 😀😀
This is my first time watching this channel. I'm 5'0. What is the tallest you can go to and still be a petite? A friend who is about 5'4 is also trying to get in shape/ lose weight. Would this apply to her?
I think petite is below 5'4 since 5'4 is the average height of an American woman. I'm sure it can still apply to her though :)
What if you are never hungry? What can I do to increase my appetite?
So back to your number 4...I am 5.1 and I weigh 140 which I've been maintaining for years on a maybe 1200 to 1500 cals depending on the day with no planning...but i really want to be around 130 with a nicely toned body. Do I lose those ten lbs and then focus on recomp and if so. How so I lose them ???? or do I just start focusing on recomp?
Trying to survive as a shortie. I went through 2 IVFs, and I was about to terminate if the babies were to be boys, I didn't want them ending up short and miserable... that's how desperate I wad.
What counts as petite? I am 5'4" but I find results easy to gain, and build muscle quickly but I feel short
5'4" is actually average, not short, but yes, you can do April's workouts, too.
I didn’t quite get that... so are we supposed to consume more or less? And if so less than 2,000?
Do all petite people have sensitive stomachs? Every time I’ve had a friend under 5”2 they seem like they get sick or anxious easily and put off their food…
or in my wife’s case if she goes too long between meals she actually CANT eat - she’ll say has waited too late and is now nauseous and has to have soup or something
I don’t like lifting weights tho I hate it! I love going for walks and swimming I lost 30 pounds but I don’t really like my stomach
This may be a dumb question.. but a lot of people have body dysmorphia... im 5'2 117 pounds... am I petite?
my mom's 4'11 and my sister is 5'1 so I feel bigger than them, so I struggle accepting when people call me petite..
under 5'4' is petite.
Wait…so I consider myself petite (5’2”), but I weigh 135lbs (all lower body, I don’t look like I weigh a lot), and I eat more than a grown man. So should I be eating more or less?
Keep your calories the same and start lifting!
So I've been biking daily for weightloss, and my bike has a lot of resistance on it, does that count as somewhat strength training?
So in short exercise calorie deficit > food calorie deficit. 😅😅😅 weight training first then moderate diet.
This is the only way I lose weight, no matter how many calories I eat
I’m not sure if I’m falling into the category of dropping my calories too low or not . I’m 5’1 and at my heaviest at the end of March was 138-140lbs. I calculated a 20% deficit with the Mifflin St-Jeor equation and I’ve been eating an average of 1250 calories a day for the past two months and am now just under 130 lbs…my workouts are limited to dog walks and 30-45 min at home Pilates at the moment. I hope to have a home gym set up in the near future so I can get back to weight training. It seems like I used to maintain 120lbs on a huge number of calories when I was power lifting and then forgot to drop them once the gyms closed last year 😅
4’11.
Please stop playing music in your video. The music makes it diff to listen.
I'm only 5’0” if that
Hypothyroidism and short. Thankful I just found your chnl.
Nutrition is definitely my problem
I tried this method, eating around 1500 and strength training with weights, now I am huge. It looks disgusting. My legs are like tree trunks, arms so huge they make my shoulders look like a man. And nope, I didn’t lose any weight, infact I gained weight. My metabolism didn’t magically become super fast because of my muscle gain, I hate that fitness influencers don’t tell you exactly how much calorie difference it makes because it’s MINOR for us petites, if I eat more that 1500 daily, I’m still gaining weight even though I’m working out. I regret believing this bullshit advice, I’ve taken my mediocre body to an ugly stocky body. For the past 6 months I’ve now been in a calorie deficit and trying to change the look. This advice simply does not work for everyone, sorry.
Did you up your protein also ?
@@XxMercuriiXx Yeah, Ate super clean and healthy.
Your metabolism adapts. 1500 is too low. Try 2000 high protien and sleep in order
@@IsaiahHollins Done and dusted, that was what I tried right after I was 1500 for a few months. Did 2000 next, because I was told exactly this. Guess what? Didn’t work. The only time I started seeing proper results was when I dropped my calorie intake.
@@taytayqueen7024 hmm well caloric deficits cause weightloss but if your set point becomes the new normal it has to go lower but the issue is you wont build muscle. Were u eating clean as well?
where did you get your jacket? it’s sooo cute