Best advice to beat skinny fat faster
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- Опубліковано 22 чер 2024
- Today's video is all about how to beat skinny fat faster! As a shorter woman, I prioritize real, sustainable results over fast ones. However, I get a lot of requests to tell you how I would go about getting faster results if I was really trying to push it to the limits and get my more toned body, but still have it be healthy and sustainable.
Join my free live masterclass this week here: bit.ly/4bMYwlH
If you attend live, I'll email you my Macros for Petites Workshop Kit!
0:00 intro
1:44 the difference between petites and other weight loss
4:16 TDEE equation
5:36 BMR
8:14 TEF
8:40 Petite fat burning macros
9:54 more whole foods
10:49 NEAT
11:47 EAT
15:52 conclusion
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Petite PWR is for petite women 5'4" and shorter who seek a healthy lifestyle. Founded by fellow petite, certified personal trainer and nutrition coach April Whitney.
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#skinnyfat #fatloss #petitewoman - Навчання та стиль
Tell me your thoughts + questions on this one in the comments! And I'll see you at my free party for petites this week, save your seat here: bit.ly/4bMYwlH
Greek yogurt bowls with all different types of toppings and mix ins.
Hard boiled eggs in all sorts of ways like in soups or sliced up for sandwiches. Sting cheese
I’ve been lifting for 15 years. Still gaining weight every year. Menopause changed everything
none of this advice on social media cares for women over 40 - it's all aimed at 20 / 30 yr olds
I've been eating in a large deficit legit since I was 19; I'm about to be 26 next month. Almost 7 years of eating at 1200-1400 calories. I tried everything - keto, paleo, etc. and I reached my goal weight but was still so unhappy with my look.
Years of constantly crying that fat loss maybe wasn't for me. I literally had no idea that fitness was completely different for petite women, and all the videos I have looked up for skinny fat in the past are geared toward men.
Your videos are so so so helpful; my relationship with food is so much better (like, I can literally eat MORE and get the body I want?????????? What??????). I also genuinely enjoy the gym now. I never once thought I'd look forward to going and never expected that I'd like it. I thought I'd be resigned to a life of constant exhaustion because I literally thought working out for women legit meant running 8 miles.... and your girl has never been a runner, lol.
I've been listening to your advice for a while now, and I've finally started to put it into practice these past couple of months - I can't wait to see where this takes me! An unexpected side effect of this journey has been that I've been gaining confidence despite not reaching my "body goals," and I've realized that the goal is no longer just getting my "dream body." My mind-body connection has deepened so much in the short time I've been doing this; I'm much more active, I truly feel less depressed and generally happier, and I feel like life is worth living - which is a place I never thought I'd end up in.
I just cannot thank you enough, truly. Sending all the love and light I have to you! 💌
I’m very thankful for this channel.No one talks about or caters their health and fitness channel to petite women, and weight loss isn’t a one size fits all thing. It’s no wonder if have to do different things to lose weight compared to everyone I know. I’m also an endomorph right now
1. Build muscles to increase bmr
2. Be more active as a habit. Walk more, move more, etc
3. Eat whole foods bc it takes more energy to digest whole foods
Thank you for always bringing great and helpful content to us petites! 🎉
Thank you April for this free class, looking forward to it :)
Agreed. I walk everywhere for cardio.
Lifting weights and protein is essential.
This was super helpful! Will you be posting videos about what types of strength training moves to do? I’ve seen your shorts, but just wondering if you would post long form content with full exercise routines. Thanks
This 😀
I had to turn off a previous video from a different creator because it triggered my ED past (ie, “fry” with water, etc). Thank you for describing everything in a neutral way, it makes me feel like I can get back on track without taking things too far. ❤️
Thank you so much this video is everything ❤
I have just signed up for the masterclass on Friday 🥳 I have been struggling with my weight since I was a child... I have been through an ED and have only been complimented on my body when I was underweight (while in the same sentence people would call me a vulture 🙃). Right now I am being followed by a nutritionist and lifting weights consistently for 5 months: I have barely seen a difference besides my biceps and I am starting to think it is because I am only 5''4 😭
Also, I know this is mainly a healthy channel, but I LOVE your fashion style. Where do you shop?
You made this so easy to understand. I drew myself some graphs and quick reminders. For years, I’ve been focusing on HIIT and wondering why my results were SO SLOW. So much beach body and Jillian Michaels. I felt fit but wasn’t getting the results I wanted.
So this is the first ever I have just sat, to see what kind of new information I am gonna hear, Because mostly it’s all crash diets! & I am 5’3 so I am definitely tiny but can’t get over the hump, now cycling has helped!!!! Lately I just need to clean up my diet!!! But I definitely understand and feel everything she’s talking about!!!!! Those unnecessary holes in my diet will keep me skinny fat, & then for me, not overcoming the fear, of being mistreated because I don’t want fried chicken or cake is tough!!!!! Especially if you’re black!!!! They discourage you; they don’t think they can do it, but I am thankful for this video! Because it’s motivating me I can make the changes permanently!!!!! & will succeed!
what has that got to do with being black?
@@ClaireEmilia I wasn’t directing the comment to the owner of the channel! Your took the comment out of context!!!!! I have been mistreated by my own kind and appreciated her for taking the time to give valid information!!!!!! On how to fix my problems as I go to the next level in my eating and athleticism!!!! 😑
I'm 158 cm and have never been really "fat" but I got compliments about my body only when I was very very skinny. I mean underweight. I'm 54 kg now and some people even tell me I am "a little chubby"... I mean wtf. But I realized this is because of the structure of my body, my small physique, and because I am skinny fat, my face is round and when I put some weight, it looks much more drastic than it really is. I train very hard (lifting weights - I am not a cardio fan), I have put some muscles on, but I struggle in my way of becoming leaner. I have difficulties with eating, I can't be sustainable and I know this sabotages the progress, but I'm still trying.
Don't do too much weight Lifting with heavy weight, you Look bulkier. Especially the Back, Arms and legs
@@lolatadel776 My havier is still 14 kg. 🤣 I train at home, following a specific program. So, the problem is with my eating habits. I am trying to put more effort into what I eat (still I'm not perfect) but I started to see a little change after two weeks. Definitely, the problem is with my body composition - the amount of excessive fat and the lack of muscle mass, not the heavy lifting itself. But thank you for the advice
Best advice I can give (I’m 155cm) is to increase protein in your diet. When I do this the fat melts off of me and I look lean. I’ve found the best thing to eat for weight loss that keep me full and satiated are eggs and cottage cheese.
@@bettinamutisheva7345 keep going👍
The graphics were really helpful!
I hoped they would be!
I’m 5’10 and I still take your advice 👌🏾
Hii Whitney! Found your channel today and subscribed! Sadly I missed your masterclass 🙁I've been trying to lose my belly fat for a while now, not necessarily trying to lose weight cuz if I lose anymore I'm gonna be back at 100 lbs and underweight again. Anyway since I missed your class, I can I learn more about getting toned, weight lifting, and the amount of macros I should be eating?
Hi! I love how your channel caters for petite women! I didn’t know that general advice we see online targets only taller women 😢 I’m 5’1” and I only do yoga as exercise but out of the 5 yoga classes I do per week, 3 of them are a yoga flow with weights added for squats/deadlifts/upper body.. do you think that’s enough strength training per week? Because I don’t like to go to the gym and just lift weights :( I usually use 12lb to 15lb for lower body and 10lb to 12lb for upper body.
Look, both yoga and pilates upgrade your strength, as well as random things like lifting objects around your house or groceries. Especially if you do them with weights ( this is why it's WEIGHT training) I also cannot do severe training like calisthenics or heavy weight lifting because it bloats me tf out and I look bigger due to water retention from over-exhaustion (basically my muscles cannot handle those types of exercises and keep water to heal for a prolonged period, just my body moment lol). Very heavy exercises did the opposite for me. Any exercises that build your muscles are helping you, really.
@@_linlin_ thanks that makes me feel so much better!! i hate going to the gym and lifting weights - liking yoga is the only thing that made me stay consistent in my training!
As a vegan I find it super hard to eat real food and have enough protein. My carbs and fat are always high compared to my protein.
Is there a video we can watch of the masterclass if we missed it? Also do you offer any previews or free trials? I'm a petite mom (of 5) so my bladder is weak and I'm wondering if the workouts would work for me. Thanks!
Could you post some at home dumbbell workouts that would be ideal to gain muscle? Do you also implicate cardio into those workouts?
I struggle with getting enough protein in a day 😭 I end up losing my appetite to eat meals with chicken etc. multiple times a day. Any advice?
I have the same problem, i try to supplement with unflavored protein powder, eat protein yogurt as a snack and eat chicken with “high protein carbs” like cheakpeas, peas etc
I recommend getting 30g-40g protein per meal as a petite, you can do this by getting a high quality protein powder which helps a lot putting it into oats, yogurt, milk/shakes/smoothies, etc. Then I recommend eating foods high in protein such as fish, lean meats, steak/chicken/turkey, eggs or egg whites, cottage cheese and low fat cheeses, greek yogurt - there are endless possibilities! Best advice I have is to write down what you will eat in an app such as My Macros app then see how far you are from 100g a day, then edit meals and play with it until you can hit 100g in a day. Takes some practice but it works! I will also be explaining this in detail at my masterclass this week if you can make it :) hope you see you there! You can sign up here for free: bit.ly/4bMYwlH
try tofu and tempeh! Also lentils, quinoa, and beans like chickpeas and white beans. They also make protein pasta made with pea protein or bean/lentil proteins in them and you can add extra tofu or beans on top or blend in with the sauce got an easy 30-40g of protein :)
Try roast beef from grass fed cows. I get the cut and place it in the oven at 120 degrees Celsius and bake approximately 1,5 hours for a 1 kg steak. Stick a thermometer inside it once it reaches 59 degrees Celsius you take it out put it in a plastic zip lock with 0,5 dl balsamic vinegar, 1 dl soy, 3 garlic cloves and any spice blend of choice: Montreal spice, fresh oregano.. kummin.. whatever you really like. Zip it up well place it in a glass bowl and fill up with water. Put it into the fridge and let it sit there at least 24 hours. Then you simply take it out at lunch and carve out a 140 gr or as much as you need and then you fry some kale, broccoli, bell peppers and add on fresh ginger, Korean chili and garlic. Fry all well.. then add a tablespoon of soy sauce and blend. It’s so lean meat if you try to reach 40% protein, 25 % carbs, 35% fat then you will need to add on some avocado or some almonds. You can remove the water once the meat is down in temperature in the fridge and also be careful only using clean knife and fork when carving since you probably need a 5 day window to finish the steak 😊. This is better than chicken
I’m like this too! I like the protein bars and drinks that are low calorie like Orgain or the Crunch bars that look like a wafer cookie (the strawberry is SO good) because then it doesn’t feel like I’m stuffing myself, it’s just a like little treat with protein. It also helps to add protein powder to things like yogurt or even ice cream. If your plan allows it, chocolate protein powder in tilamook malted moo tastes like an In-N-Out shake.
I switched to protein Mac n cheese and I’ll add chicken or hotdogs. Goodles is the best omg but Annie’s has a great protein one too. Or try using pasta made from quinoa. Azure Standard has the best kind but there are other brands.
Eventually your metabolism resets and it’s easier to consume everything you need ❤
I also like watching videos that suggest protein snack recipes like protein rice crispy treats.
Do you consider "lifting weights" being either free weights OR using machines? I stay more disciplined using machines so im curious if that has the same effect since you show more free weight lifting? Love your knowledge of how life as a petite is so different! Look forward to your feedback on this 😀
5 foot here and proud…I just found you today and been watching a few of your vids just love them can’t get enough but I have a more serious question for all you petite out there…what brand or where do yall get the leggings that has that perfect inseam 😢 specially in a set…help a shortie out I’ve tried a few brands and still not satisfied here😂
I missed your master class...will there be a next one?
Great content! Could you please advise me on how to reduce my long run distance? I do long run everyday and weight lifting. I lately got so much injury and I need to back it up my cardio but I am afraid to gain fat because I have been doing that over 3years now
What if I want to start running or being able to do the stair master for 30 minutes to train endurance? I love hiking but my lung capacity and overall endurance is making it so difficult to keep up.
Would boxing count as zone 2 cardio? I try to lift at least 3x a week but I box almost 4x a week as well.
Cardio worked for me at 230 lbs 5ft. I started walking, the doing standing low impact workouts, then YT workouts, then cardio 1 hour (I could only do 30 mins). I ate under 11k calories eating Korean stews/soups and banchans with HEAVY veggies 🐇! After 4 months I was 177lbs. I plateaued until I did 45 mins spin bike twice a day, added protein shakes, and started weight lifting. I went to 165lbs. I say cardio did the most for me because weightlifting with a gym trainer and isometric training from Pure Barre class alone is not fast enough results. I’m going back to adding on intense spin biking 45 mins once or twice a day.
Well yeah when you're over 200 pounds of course cardio works. This is about being skinny fat. Also biking that long is going to kill your hips and heart after a while, I'm not an expert but you shouldn't have to do that just to be healthy.
I just found your site and missed the master class. Do you have a way to watch it? I’m 5’2” and going through perimenopause and I’ve gained like 14 pounds in the last two years. I hate it and I’m so uncomfortable. Help!
Oh nooo if we missed the masterclass is their a way to watch the replay 😭
8:02 Thank you April
When is your next masterclass?
Should I eat in the morning if i'm not hungry. My blood sugar, this morning was 96. I work out at 9:30 a. m. Do I need to eat before I workout?
I'm short, short. The 5'4" and under got me😅 But this makes so much sense!
Hi there! Would you recommend calisthenics as a form of strength training? I’ve heard good things about it but not sure if it’ll help with beating skinny fat. Thanks!
Body weight training is a great place to start, but I recommend adding in weights for best results. Body weight can only take you so far after your body adjusts to the weight of your body
@@AprilVWhitney Thank you!
I’m 56 yrs old (post menopause) 165cm tall and weigh 47.8kg or 105lb. My problem is my hips, butt and thighs and trying to get rid of cellulite and a bit of fat. My upper body is fine except for a bit of fat covering my abs which I’d love to get rid of. I am WFPB vegan and only eat 2 meals a day with a snack. I know I am definitely not eating enough protein but I find it impossible to eat so much. I literally feel sick when I try and feel so uncomfortable. I have bought some Plant Based protein powder to try up my protein intake but even that can’t get me to my goal of consuming 105g protein. I am also weight training 4 times a week and trying to walk as much as possible. Why can’t I get rid of those last few kg’s of fat? Feels like I’ve been trying to do this most of my life 😄
Check out dr Stacy sims she is a Harvard professor specialized in sex difference and female nutrition and training. She has written two books to menopause women and you will love it. I watch UA-cam for inspiration but for nutrition advice check with someone specialized in the topic.
@@johanna4641 Thank you so much. I will check her out. Much appreciated.
What if I really love high intense cardio? I go to 3-4 weight lifting classes a week, but also 2 high intense cardio classes a week. Will that be a problem for seeing results?
She said it would increase your hunger but that may not be true for everyone. So if you can do HIIT cardio and it doesn't lead to you overeating then it's fine. No one sized fits all.
@@scaj76 Yes, 100% what you said! Personally, I experienced more overeating when I was exercising at a higher intensity (not the same as over exercising, just a few times a week!), so I did more LISS style things and continued to lift and my hunger levels have normalized.
I really want to get into weight lifting. I'm in my 30s and I'm 5'1 but have a bad shoulders and knees and I know you have to increase the weights overtime but how am I suppose to do this with a bad shoulder/knee I love what you talk about and want to give it a shot but don't know where to start
I can’t carry weights due to health issues. Any other suggestions for great strength workout?
Yoga (strength training routines), pilates (even though she said not to) rock climbing, biking, hiking, calisthenics.
My boyfriend lost weight so much faster than me and I was so mad 😂 I can't stay motivated BUT i try to discipline myself and I think it's more important because motivation can be lost.
Well Men have more muscle then us naturally so that is why they lose faster then us
Jesus loves you ❤
So you are not eating in a deficit at all?
Has anyone here in the comments tried the app or the 1 on 1 coaching? I’m really considering it but hoping someone who has done it can tell me about it and if they think it’s worth it!
Protein powder recommendations?
TRANSPARENT LABS SO CLEAN!!!!!! It’s so worth it dude
thank you so much for this informative video, it’s so strange how us petite women are in a fitness world of our own and no one bats an eye at how much harder we have it! i don’t like going to the gym, if i exercise i do it at home or watching a youtube video. i want to start weightlifting but i feel like getting all the dumbbells and weights would be too excessive for me, i already have the multi-weights machine thing at home but what other ways should i incorporate weightlifting?
Hi is it possible to achieve a successful body recomposition only with calisthenics? Love your content it is really helpful.
Eventually you will want to add weights because your body gets used to body weight only. This is because of the principle of progressive overload - you have to increase the stimulus to keep building muscle :)
🙌
One pound of muscle burns like 7-10 calories additional in a day….i get you can use all the help you can get but this isn’t an actual strategy for weight loss. Adding a pound of muscle is quite challenging let alone multiple pounds of muscles. You will look better for sure but if you actually need to lose weight as a petite step 1 is a tolerable calorie deficit….
It's not about how many calories the muscle will burn once you have it tho. It's the process of building muscle that burns a lot of calories. It takes about 2700-2800 calories to build 1 lbs of muscle.
I love your content. I am only 5 foot two and trying to lean out my thighs. I’m going to the gym and doing incline walking on the treadmill and exercises with lighter weights. Could you put together a good workout to get leaner thighs and not bulk at all. Thank you.
I’m the same height and I have the same problem. Been looking for a way to get slimmer thighs. Lifting weights just makes my thighs bigger lol
Curious too. I found honestly just walking everywhere has done it for me in the past, which is frustrating when you’re wanting to grow the booty too. I don’t know if I can have both 😂
So I'm a little confused, don't you have to eat ove maintenance to gain muscle?
I’m not sure I understand the “fat” in this title….from what I got you get skinny and muscular but not fat? Especially if you increase your cardio and your resistance training and on top of that you eat whole foods. Am I missing something? For me skinny fat is a skinny person with no muscle.
Skinny fat is when your BMI is normal range but body composition is high fat(over normal) and low muscle mass. I'm that now and working to change that
Hey, I'm 5'5". Am I too tall then???
Interesting 🤔
Can you please save this live stream 🙏
It is posted on my page :)
@@AprilVWhitney thank you 🙏👍
I am tall, I am not overweight, but I have lots of fat and it is hard for me to lose it.
I’m 5’9” and it’s harder for me too. I can’t cut out 500 calories for a deficit without dealing with hunger pangs. So even though I’m tall (wish I was shorter, but this is the hand I’ve been dealt :/) I’m here seeing if there’s something else I could try. Human bodies are weird and temperamental
🙂
Im at a calorie 1000 deficit as a girl, with 20% body fat, i think. Im skinny fat, but im mostly bloated on my stomach, and i have love handles. Should i cut or bulk first? Right now, im cutting with the deficit and goingon the treadmill for an hour, seated leg curl, leg press, leg workout. I dont think im getting much muscles on my legs? I need help please. Im trying to gain muscle, lose fat
Don’t cut 1000 calories a day because that is a one way stop to a binge eating disorder. Make sure you are eating enough protein and doing progressive overload. Be patient with yourself. Once you have the habits down the body will come, it might not be fast but as long as you stick with it the body will come.
I am 165-166cm am I considered petite?
Same here, I think not, we are just average
I'm 149.86 cm 😫 I wish I was your height.. I think petite is anyone under 162cm
But what is considered short 5'4?
Maybe compared to Caitlin Clark....but 5'4" is exactly average for a woman, not short.
You look like Mackenzie Ziegler!!
Uh oh…. I’m on a health journey… but I’m 5ft 11in 😢😭😩😅
“We are…efficient.”
👏Subscribe
i feel so shitty being 4’10 at 20
I'm 4'11 and 30 👋🏽
Please don’t talk to us about metrics. It’s unfair to put that pressure on viewers only to raise your views, thus increasing your income.
Why not? She is creating content for you to consume free of cost.
I missed it missed the live masterclass 🥲 when is the next one?
does this work if i'm 5'5?