90 day weight loss (5'4" & under) NO diet, NO cardio! #petitewoman #weightlossjourney #fatloss

Description

if you’re 5’4 & shorter & want to drop 10-15lbs in under 90 days without dieting or cardio⬇️ 1. smaller deficit, better results A 150 calorie deficit works better for petites than the typical 500-calorie rule 2. you don’t always need a deficit body recomp (lose fat & build muscle) is achieved by eating at maintenance and strength training. do this if you don’t have a lot to lose but want to tone up as a petite. 3. protein is key for petites .8-1g protein per lb body weight daily to build muscle & stay full or aim for 100g protein daily minimum. cap at 135g protein/day as a petite to leave room for carbs, & fat 4. your metabolism isn’t broken–it’s petite your smaller size (organs & lean body mass) means you needs fewer calories, but it’s not just about calories… you need the right kinds of calories - proteins, fat & fiber (PFF) 5. don’t overdue the high intensity cardio, lift weights too much cardio burns muscle and make you hungrier. limit HIIT or runs to 1-2x weekly 6. NEAT (Non-Exercise Activity Thermogenesis) is your secret weapon Walk 7k+ steps daily. petites burn fewer calories, so walking during the day makes a big difference, & burns more calories w/out increasing hunger 7. go easy on alcohol it hits harder for petites. 1-2 margaritas could make up a third of your calories for a day 8. strength training is non-negotiable. because petites have smaller frames, losing muscle while dieting can lead to a “skinny-fat” body comp use progressive overload 9. follow a full body plan full body workouts have a higher metabolic effect, giving you more bang for your buck as a petite this helps you build muscle & burn fat in one go 10. train smarter, not harder eating less and doing more is a common mistake petites make 11. you need a plan that will work with you, not against you🤍