How much you should *actually* be eating | short girl edition
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- Опубліковано 23 чер 2019
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Hey short girl gang,
I got so many DMs on Instagram about the video made last week (watch here: • Why calorie calculator... ) that I decided to make a part 2 explaining how you can actually calculate your calories as a petite in a more accurate way than the online calorie calculators. Please give it a like and subscribe for more!
xoxo
April
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Smalletics is for petite women who seek a healthy lifestyle. Founded by fellow petite, certified personal trainer and nutrition coach April Whitney.
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You are amazing!!!!! For some reason I’ve never realized that by cutting back my intake calories, I am essentially hurting or slowing down my metabolism. Makes so much sense though. This perfectly explains how I was maintaining way easier at 1600 than at 1200 (when I was actually GAINING weight!) You are a wealth of knowledge! Thank you!
I am happy to finally found this channel for petite women.
You make so much sense! 5-6 yrs ago I thought cardio was the way to go, and I did lots of blogilates as well. In the past 3-4 years I've really prioritized strength building and I am now maintaining at around 1900-2200 calories... I'm so grateful!!
Hello, what's your height?? ^_^
This is actually really sound advice. I have a small frame but I'm up to 32% body fat so I'm trying to tone up and lose weight. There's so much confusion around muscle gain for women, especially smaller ones. I just did the calculation which puts me at around 1800 calories which is really accurate actually. It makes sense
How do you know when to increase your calories? Its really scary increasing calories as we've all been told to eat less! How do you get over this fear, and also how many calories should you increase by?
I hired a dietician
@@valerie4912 mine won’t even tell me how much -_-
@@animalcrackers8880
Mine didn’t either but she explained what should be on my plate for every meal.
Everyone is going to be different. For me, I needed to add one extra meal a day because I wasn’t having lunch due to fasting. I’m not to have too many raw veggies because they make me super full making it hard to get all 3 meals in and I am also lower carb higher fat because my body doesn’t react well to carbs.
I hope you get an answer soon. All of this can be quite frustrating and discouraging. Good luck!
When u plateau
I just cut out processed sugar and started working out and that worked great for me. I eat really healthy now and I think that’s helped. Sugar is so so bad
What about the natural sugar from fruits?
@@iamnaturalke that’s not processed sugar
Me too! Dropped all drinks except water, tea, and coffee. Started working out 2-3 times a week if that and it fell off!
@ANoteToSelf What workouts are you doing? How are you doing at this point in time?
I feel there is hope to finally build muscle. You are so convincing, it all makes sense. Can't wait to start with the one week program!
PREACH! Love your channel, I've been looking everywhere for content specific to us! You're amazing for creating this channel and definitely deserve more subscribers! Can't wait for your next video!
OMG thank you so much! I already downloaded the workout plan (which is amazing and free!!) and I can't wait to get started! You honestly are so motivating in your videos and I can't thank you enough!
what an amazing take on this. it’s seriously never been broken down so simply
this was posted on my birthday! i'm taking that as a sign haha. just discovered you and oh my lord, thank you for everything that you do.
Thank you so much for this! I lost 14 lbs in 3 weeks following your advice, and I didn't feel starved. You are amazing!!
My big sister 💕 Thank you for getting us petite KWEENS right. I feel so motivated. Thank you so much!
That's a great approach! :) You also explained it very well. I always fall into the circle of restricting calories/binging, so that was very helpful!
This is so motivating!!! I really want to do this, and I’ve been wanting to lose weight for a while now, but all the workouts and diets i saw seemed impossible for me 😭 i’m so glad i found your channel, all of this seems possible now!
I love your videos !!! You found such a good niche and I’m excited to binge all your videos now haha
You’re so smart I could cry! Thankyou for all this great info!
You're literally the only person I trust with my body and goals
You give me so much inspiration as a petite , I have been on a strength training journey and your channel has made a HUGE difference in my progress! thank you girl!
Thank you so much for your valuable content. This makes total sense. I'm learning so much as a petite woman.
I am 59" and just got back into a workout routine after a long bout of no exercise at all. I am definitely going to take our advice because after 6wks of working out I haven't lost one single ounce so far.
YES…. I recently figured this out through years of trial and error. You made it so clear, thank you.
Hey beautiful, I just discovered your channel and I love it, I love the way you make it so professional and easy to understand. I have been in weight training for 2 years and wants to lower my body fat, this really helps me a lot. Thanks🤗🤗
I have been loving your channel and I agree with everything you say (as a fellow petite woman at 5'2"). I just wish I'd have known this when I was in my teens and 20's b/c it wasn't until much later I figured it out. I could have saved myself so much pain and brain space! I used to struggle to stay at 115lbs unless I was aggressively "dieting" and doing long arduous bouts of cardio; and now I hover around 108 just living my life and it's so much easier!!! Thank you for putting this information out there!
How much do you eat on a daily basis because I’m the same height and my maintenance is averaged at 1915 cal, I’m at 127lbs as an athlete so more muscle based, but I find it hard for me to wrap my head around eating this much in order to lose any fat.. would you say you eat this much?
I'm 5'2 as well. Can you explain how you did this?
I’m so glad I found you!
Girl !! You’re an Angel 🪽🤍🌌 this video is soo informative and I am loving it as I have already start my journey a few weeks ago and this video is reeally really helpful !! Thank for those precious informations and take care, Always 🌌
I love this channel! I subbed to it and I like the fact that you specifically speak to petite bodies who are also short like me 😀and it's hard to find a channel like yours because you can watch a tall person given their advice but you can both be completely different and not everything works for everybody! so this was helpful. I started to just incorporate intermittent fasting and don't get me wrong it is not everybody's thing but it helps with eating a specific amount of calories.
Thank you! This makes so much more sense! I’m starting this whole idea tomorrow! 👍🏻
MrsBrandiSherman me too! how are you getting on so far
Girl I love you for this ❤️ like I'm literally tearing up 😢
Holy shit! you have answered my question that I had for such a long time. I thought i had to be in a surplus to build muscles and burn fat, but as I was on that process, something just didn't quite feel right and I knew I couldn't go down to 1200 or less calories. Thank you so much. This is what i'm going to do. Ii am currently on a 1700-1800 calories, saw some fat loss but not enough, will be training heavier and trust the process, thank you!
Thank you so much for this informative video! I am 5'0 and have been doing a lot of cardio + calorie deficit & I feel so sluggish and overworked at the end of the day!! Your channel was the push I needed to start strength training. I finally feel like there is hope to get rid of my excess fat and tone up. xoxo
There is hope!!! So glad I found you
I found your channel today while at the gym on the treadmill and I’m sooooo happy i have found you! I’ve always struggled with my weight and it makes me feel better knowing that I haven’t being doing right for my body and not that I’m just meant to be fat. Thank you so much for educating us petite women!
Yes yes yes
I am excited to start this. I have yo yoed so much. Reflecting I've realized the best shape I was in was when I was doing weight training.
I was totally intrigued by everything you were saying until I heard the world famous words of "your a woman and women can't build bulky muscles" because this is exactly what happened to me when I started lifting weights in a gym "boot camp" class I joined. I'm 5'1 and I got huge manly arms and shoulders and huge thighs. No, my hormone are perfect and no I'm not taking steroids or anything like that. I was small a just wanted to tone up and instead I end up bulking up. Not sure why every fitness trainer says this...I'm I just some kind of genetic anomaly...? I'm just trying to do more research and learn what will truly work for me. Thanks for sharing!
Agreed! I'm 5'1 as well and even if I commit to a few days of squats and lunges my jeans start feeling tighter and my thighs get bulky. When I was younger I was very athletic, so I imagine it has something to do with muscle memory. But I generally struggle to find a good balance between the exercises that make me lean and toned and using my strength.
@@lavenderblue4093 when I feel like I was getting closest to how I wanted to look and feel stronger but not manly was when I was doing Tracy Anderson method and low impact aerobic walk videos. I was 113 pounds, size 7, and had side abs, and nice tone legs and calf muscles, the lines were sleek and tone not round and bulging or bulky. Trim Healthy Mama workins are good too, but I'm still new to the workouts.
I’m the same. I have broad shoulders and Viking ancestry if I wanted to bulk up muscles I could so easily become bigger than some men!
I love these videos, it is so hard to loose weight as a petite women but I am going to definitely try this, more videos like this would be great
I think it’d be interesting for you to review random followers diets/fitness routines, kinda like your take on Sarah’s Day. Maybe ask about the macros and gym routine..
April I love your program. Is there any way that you can have some meal plan guidelines?
This video was seriously like 🤯 to me! Thank you!
Finally this makes sense for me Im 5'0. I have irreular periods and have been looking to regulate my hormones but so much info out there talks about eating 2500 calories so that the body has enough energy to balance hormones. I Would Get FAT. I naturally eat around 1800 if I eat intuitively. However I can naturally get as low as 1200 if I dnt feel hungry. When I am stressed my appetite goes kaput and for 2 yrs I had a stressful job, ate no breakfast, had a veggie soup or salad for lunch and some rice with chicken for dinner. I was not dieting but with standing and walking all day at work and barely eating I got super unhealthy thin, had no energy and I think I did a number on my hormones. I left that job and am eating more. I naturally did like an all in approach and gained 10 healthy pounds in a year and can eat more calories but I want to find a long term balance so that I do not end up gaining unhealthy weight. I would like to maintain where I am at but I have gone up a few pounds. I can get near 2300 week b4 period where I am just starving but 2500? Goodness. Ill try this 😁
Gamechanging approach!
Thanks for your advice!
Thanks so much for this video 🙌🏽🙌🏽🙌🏽
Thank you so much!!! Just found your channel - SO helpful! Big hug
Thank you so much.
I feel very hopeful
Thank you 🙏
I'm going to try it
You can say whatever you want about how much people presumably need to eat; the fact remains that 99% of weight loss ads, exercise ads, gym ads etc are aimed specifically at women. So most of it isn't about being healthy, it's just about society thinking that when it comes specifically to women, it's really important to be thin. If it really were about health then you'd see just as many weight loss ads, exercise ads, etc aimed at men-- but it's not even remotely close.
I have not done this at the beginning of my fitness journey and after spending hours studying how metabolism works and healing my thyroid I really regret not having done this at first. I began cutting + hitting the weights, and though I was able to lose over 20 kg as a petite, which is a lot of extra weight... I am not building my metabolism up, eating up to 1900-2000 a day and maintaining my progress:)
Ok that makes sense, I mean it's reassuring since I was worried about not eating enough and didn't know how I could eat more. I don't have much appetite and just thinking about forcing myself to eat more and how to do it is not motivating at all.
Thank you!
I'm 5'0"; What if I've been strength training for years, have great muscle tone, eating high-protein meals, but cannot seem to get rid of the fat around my belly/hips? I started to incorporate some cardio and of course my appetite went through the roof! I've been yo-yoing for years, never made a break-through without reverting back to the old weight. I feel stuck even though I've tried to do everything right, just forever plateauing... Thank you for your channel!
Quick question: can I do the weight training workouts in UA-cam and then do hitt or can I do a combination of the 2 in a 45 min workout. I can’t really go to the gym but I have dumbbells at home
Is this why I could eat whatever I wanted when I was in gymnastics 😂 I looked like the hulk and ate like the rock 😂
LoL same but I played soccer
1:22 I thought it was a cross and said to myself "such a pretty cross" 🤣 glad I know
can you do a video on macros!!
I just found you! Thank god. So I have a question about cardio, do I not need to do cardio? Lately I’ve been doing 30-45 min of African dance cardio and about 45 min lifting 4X a week.
i eat my vegetables protein and greens and a whole healthy raw chocolate cake every day --all while loosing weight and building strenght. thanks :) im 5"2 and weigh 120 pound btw
yo ship the raw chocolate cake recipe
What do you do if you’re already lifting weights but have been heavily restricting and then binging/overeating?
Marisa Stefanski Natacha oceane has a great video about this. Begin slowly increasing your calories by 100-200 a week until you’re no longer being restrictive, and the binges should slowly die down. Be patient and don’t be hard on yourself if you do binge ❣️
I know MissFitAndNerdy had of videos on this! It's called reverse dieting
thank you for this btw
I don't need much food to fill full/ so people laugh at my plates when I eat because they're 5'8 and I'm 5'1 and I eat half of what they do.
I know you know what you are talking about- at 47 I found weight lifting again- never looked better!
I just found you. Do you think these strategies would work for 40+. I am struggling to find something for mom’s over 40. At least you can help with the petite side
I just discovered you and I like what I've learned so far. So what I hear you say is that I need to get an average of daily calories currently consumed and stick to that average? Then increase my workout intensity and up my weights (since I currently work out)?
Could you make a similar video on how much calories do you need when you are working from home as a petite? I could find any better videos than yours, you are very helpful. Thank you
I am going to try this I am 5’4 and been on the treadmill nothings working
So I will try the 3 days and go from there thx
I’m 5’4.5”. Would these tips work for me or should I be focusing on more mainstreamed programming? Thank you!
You can follow this protocol
I'm a 38 mother of 3. 5' 2" and 170 pounds but people always say they are shocked I weigh that much as I dont look like it. I have tried all kinds of diets and exercise routines for the past 11 months and have lost 1 pound. Not even kidding. My doctor even ran all kinds of tests on me because he couldn't understand it either but everything is normal. He even went as far as to suggest pills and hcg shots because the weight doesnt budge. Anyone have any ideas? Right now I'm doing about 15 minute HIIT with 30 minute yoga and 30 minutes of some kind of toning every day and no budge. I feel stronger, my mental health is better, my resting heart rate is around 55 with recovery heart rate in the excellent category and still no change to weight.
Start lifting weight more and increase protein intake. This will help you build muscle which I turn increases your metabolism. Keep at it and you’ll soon see results. It takes time for our bodies to adjust. Don’t worry about bulking.. you’re a women (who is most likely not on any type of steroid). I like to take 5 days out of the week to exercise the main parts of my body. (Monday: Back, Tuesday: chest, Wednesday: legs, Thursday: shoulders, and Friday: arms. You can look up some videos online or I know they have similar plans for free. If you don’t feel your muscles ache the next day, you need to work harder!! You got this! Maybe don’t rush into it. Remember to be drinking tons of fluids, getting enough protein, and carbs (etc). Good luck
@@AppleBottomJ I'm actually down to 158 now and have been doing weights instead of cardio only. Use to do 30 minutes of cardio 5 days a week and nothing was budging then I moved to free weights and body weight type exercises instead of just cardio and man I have some definition and lost more inches than years of dieting and cardio alone.
@@nicoledburns82 YES!! When I first go into the gym I was the same way.. now I do weights and it’s was going off. Although, the holidays are ruining my diet 😂 Plus, with these covid restrictions getting strict over the holiday. Good job
@@AppleBottomJ I got lucky my husband had a bunch of free weights and barbells and I had pilates bands already lol
@@nicoledburns82 ahhh I need to invest in some of those. Good that you’re safe and still maintaining healthy ways
Do you just strength train during this phase? Or can you get your steps too?
How do you grow muscle without bulking? I'm a professional dancer and I cannot get thicker/bigger. I know you said we won't bulk, but I DEFINITELY do.
Thanks in advance!
It depends on your body, some ppl bulk easily and fast (I'm one of them), some don't. It's just more common in women to ot get that bulky, while it's more common for men to get bulky, tho there are always exceptions.
My situation is different. I did this and lost a lot of weight 6 years ago. But I'm lifting 4 days a week as usual and gaining I think because my TDEE dropped due to working from home the past 2.5 years. I've added more walking. My protein is high. I don't see any other solution. I hope this works.
Hi how mich should you increase you calories if your metabolism has adjusted?
I'm 5ft 1 and would like to tone up. Is this possible without going to the gym i.e. just by doing at home workouts? :)
ofc
Caroline Girvan check her out!
@@mora-mora5655 thank I’ll check her out!
5 ft, strength training for 8 months now. In a stall for 6 of those months. Gaining muscle and losing fat. I wouldn't mind it if I was close to goal weight already. Lol, I was wondering if I should have gotten skinny fat first. The scale hasn't moved in 6 months
I’m so excited to try this. I am 46 years old and have thyroid issues. Over the last 7 years I have gained 40 pounds (at 4’11) and just feel awful. I can’t do the active things I used to be able to do without pain the next day. I feel uncomfortable in my clothes, and the weight just keeps increasing even with daily cardio, plenty of water and normal, mostly healthy meals. I am eating the same as I always have and I find it very hard to cut calories. I always end up nervous and overeating later. The idea of adding something instead of taking food away sounds so encouraging. Thank you for this video!
Another 4'11" woman
do we need to change the macros percentages on the app?
I am very confused. I have a big appetite. In Pakistani cuisine we eat alot of wheat breads and rice. I don’t know. I am 5ft3. I am 67 kg ( 147 pounds) normal diet is 2000plus calories. But I don’t know I started having alot of chips and desserts in last 2.5 yrs. So it was 3000 plus may be.
So how can I keep eating that. Of course I gained weight. So here comes the confusion. How much do I eat and how to fit in 80/20 rule. It is over whelming
Thank you so much for this information. I have been eating 1200calories for 2years and lost 10kg. But this winter i binged and gained 12kg. Now i am eating 1200calories again but binge sometimes. I want to increase my calories without gaining fat. What do you suggest, increase slowly or immediately up to 1500calories. I am 153cm 54 kg.
M Darko just make sure you’re still burning the extra calories you’re adding and you’ll be fine
Slowly add calories
Hi so I’m in a predicament, I want to lose fat around my belly bc that’s really all I have but I also want to build a booty.. I averaged my calories and I’m around 1915cal to maintain.. I’m 127lbs and 5’2.5”, I’ve been lifting for a few months. Would you say stay at maintenance or decrease by 200 calories for the most effective way to lose the fat and build a body. I’m just trying to recomp at this point.
Focus on compound movements by also utilizing progressive overload this also helps with belly fat. The main lifts for growing the booty is **hip thrusts**, deadlifts and squats. In order for it to grow you definitely need to eat, so I would stay at maintenance and focus on getting enough protein. 1g of protein per lbs for the booty gains.
How do you use weights without bulking up? I know it is said to use light weights and high reps, but I still bulk up.
Would calorie monitors like Apple Watch be able to sense your muscle mass has increased from strength training and the BMR number increase?
Does Orange Theory count as weight training? It's about 25 min interval running and 20-25 minutes of weights. I make sure to grab the heavier weight of what I can lift.
Probably too much cardio. Her approach is mainly strength training and minimal cardio.
Is strength training every three days enough
I hate when people think I need around 2000 calories lol.
Yes!!! I’m 5’2” and recently saw a RD who told me to eat more when I said I was eating 1700-2000 / day o_o and I’m in a healthy weight range and was also told to gain weight lol. Bunch of bunk, like she didn’t even consider my height. I gain weight rapidly when I eat over 1800-2000 calories.
I am an apple-shaped endomorph. :( So all of my weight goes to my stomach. I am 16. Can I apply all of this to me?
I find it hard to track my food on myfitnesspal because I make all my food at home using many ingredients and complicated measurements. idk what I should do in that instance :(
Cronometer is good, you can create recipes with custom ingredients
Get a food scale? Its really not that hard it just takes longer. You can make recipes in myfitnesspal aswell, if you only eat a portion of a dish you can log 1/3 of that recipe as a meal. The app even has a food scanner for barcodes on foods. I really dont think there is anything out there that is easier to use than myfitnesspal for calorie counting
@@MissesChrissi I cook with idk, 15-20 ingredients and do all my meal prep on one day. No real idea of how many portions each batch can get me since I share food w my living situation. It’s possible to do, but too much work 🤷🏻♀️
Measuring with your hands ✋🏽
Your palm determines your protein portions.
Your fist determines your veggie portions.
Your cupped hand determines your carb portions.
Your thumb determines your fat portions.
How do I know how much of each macro I should be eating?
Hi April, is the free one week program still available please?
What if your calories are extremely low For example 1,000 calories how would I know how to increase my calories from that number and what number do I increase it to. 😬
i think this is good advice but i wonder if it will give me a small waist and the carrie bradshaw look.
like i wanna be skinny forreal. April has a more toned and strong look
I’m 4’11
Mine said 2146
Myfitnesspal said I need to be eating 1900
I know I don’t eat nowhere near that but I did start working out and strength training 4x week I’m losing weight but the scale says nothing has changed smh
Probably means that you're replacing the fat with muscle. So your weight stays the same, but you look leaner because instead of fat there it's muscle. 😁👍🏼
i would love to eat healthier but i'm just 15 and don't know how to cook easy healthy *cheap* meals/snacks!
Little bit late but i still hope it helps.
For vegan food I would recommend pick up limes if you can manage but if you still not at that level plan food are the best go to and build from there.
Such as a piece of chicken or beef a cup or more of frozen veg and a carb like pasta or potatos. Add sauce or toppings of choice but try not to drown it.
I have depression so having healthy meals is a bit of a struggle some times.
Packet soup bases are also good just add some pasta and meat while boiling.
@@psstheydoyalikespuds2384 awhh that was so sweet of you 🥺. Thank you!! Turned 16 and got a job so I can start earning money for some healthy food but I'll defo try it out. Also I hope everything is going well for you :)
@@belleadora4341 aww hell yea I'm happy for you. It's been a rough few months but it's seemed to level out now
@@psstheydoyalikespuds2384 that's great to hear!!
Hey so I was wondering if the info in this video still applies for petite women with an obese BMI? I'm 5'2 and 77kg, ideally wanna be around 50-55kg but I keep seeing so much different information to do with obesity and macros and then height and macros I'm very lost. Any help on this would be really appreciated 😅
I also would benefit from this information.... 5'2 and around 175-180lbs. It's so hard to lose weight!!
held same 5 foot 2 inches and 170 pounds here too.
4'11" and 160 lbs here :'(
5’1 140 pounds.. I wanna get down to 105...
@@chelseaoates610 I’m 4’11 and was 130lbs, now sitting at 95lbs. I ate in a calorie deficit and ate only between an 8hour time frame and it worked for me. Didn’t workout just mildly active when I was serving at restaurant
What about a Fitbit? I would eat 500 calories under what it said I burned for the day and consistently lost 1lb a week.
How to know how much protein to consume?
I am a 16 year old female and MyFitnessPal does not allow for people less than 18 years old... Does anyone have any other recommendations???
does swimming work as a substitute, and do i have to work out with weights? also does a lot of muscle workout make you, like...chunkier? and does it help you lose weight? (sorry for all the questions 😅)
amèlie no, it’s pretty much a myth that lifting makes women look “bulky”. building muscle is a GREAT tool for fat loss. if you’re taking testosterone pills and steroids then yeah, you’ll potentially look like dwayne the rock johnson. don’t be afraid to build muscle.
Angelene Rivera ahha i’m not, and ty!
@@angelenerivera810 but I see a lot of women who do look hella bulky.
@@E_MZ_ It's the layer of fat that makes them bulky, not the muscle..
@@KA-vd9wm It's basically genetics, some women indeed get bulky muscles, but it's not that common. I get thick muscles extremely fast even if I'm not that strong.
The workout plant isn’t there anymore :(
You highkey look like candice king😍
I eat 2,000 calories a day already with no exercise. Is that bad?
So how much is the 12 week program?
1200 lol
🥵