Small person trying to lose a small amount of weight

[Anonymous]

I am a 48yo woman who is 4'11" and I am in the overweight category (130). I would like to lose about 8 pounds. 122 is a weight where I look pretty good and I am comfortable with my body. I have some health issues that don't really allow me the full range of exercises. I walk 4 miles almost every day, but I can't run. I can add stength training and I plan to do that. How can I accomplish this goal without doing intermittent fasting, keto or whatever? I want to do it over 5-6 months...the reason I mention my size is that a lot of diets (like WW) basically suggest restricting calories to 1200 or so and that is just such a small amount of food! This is why I have so much trouble...one meal out and that's your calorie limit for the day. It's hard to live like that. Any BTDT ideas?

[Anonymous]

I'm also 4'11, 49 yr old, and 124lbs last I checked. I'm perimenopausal and that is also making me gain weight. I would love to lose 5lbs. At this point, I think you have to restrict your caloric intake. You can eat more lower calorie foods so you are not so hungry all the time, and eat smaller meals (that would also help with my ever present heartburn). I think I read somewhere 1200 calories was ideal. I can't do that either. And of course, lots of exercise including weight training.

[Anonymous]

I mean, I’m a very similar height (lower weight) and unfortunately there’s no way around it. 1200 calories sounds right - it’s what I come up with every time I do the calculation. Especially if you take keto, intermittent fasting, and vigorous aerobic exercise off the table.

[Anonymous]

Intermittent Fasting. Eat within an 8 hr window

[Anonymous]

To lose weight, I did the Up Day Down Day diet, which is similar to IF. But I had to have 5 down days per week to actually move the scale.

[Anonymous]

Anonymous wrote:I mean, I’m a very similar height (lower weight) and unfortunately there’s no way around it. 1200 calories sounds right - it’s what I come up with every time I do the calculation. Especially if you take keto, intermittent fasting, and vigorous aerobic exercise off the table.

I'm 5 ft and I agree - to lose weight I have to do a combo of low carb, intermittent fasting, and exercise with around 1200 calories a day. It's just the way life is for short people :-/ If you limit eating out to 1x/week, it is much more manageable. Eating out isn't healthy.

[Anonymous]

You can eat a lot of fruit and veggies for under 1200 calories! Start with that as a base of your diet and then add some lean protein and dairy. Really it's so much food.

[Anonymous]

You have to cut calories. Yes it will suck, eating less is not fun. Strength training will make you look better but you will not lose weight on it. Yes your calories will be pretty low because at 4’11 your TDEE is not high. You just have to accept you’ll be eating oess than you want. Try to eat bulk foods like oatmeal, cabbage, etc that give you a lot of volume so you feel like you’re eating more on a limited calorie number. (I’m 5’1 so I know what I’m talking about. Even gaining 3 lbs at this height makes a difference but it’s harder for us to lose it since we have to cut so low.)

[Anonymous]

This is me. I'm 45, 5' and 130. I work from home, i.e., so close to my kitchen.

I don't really feel like trying to keep at 1200 calories anymore. It's a hassle. I'm hoping to be re-inspired.

A friend of mine started going to a boot camp and lost 18 lbs. She looks great. Man, I just want to lose 5. I would look quite a bit better at just a 5 pound weight loss but that takes to much attention to detail.

[Anonymous]

If you don't want to restrict calories, then keto is your only option. Why are you resistant to that? It's incredibly effective.

[Anonymous]

Anonymous wrote:If you don't want to restrict calories, then keto is your only option. Why are you resistant to that? It's incredibly effective.

It may work great for you, that doesn’t make it for everyone. The power of habit is a great book. Small changes consistently executed make a huge difference over time.

[Anonymous]

Gosh, OP, I think you might have an unrealistic idea of how many calories we need. I am 47, 5’9” and 180lbs. I maintain at 1500 calories and have to cut to 1100 to lose at any measurable pace. I know it’s no fun.

[Anonymous]

I am 5'8 and weigh only 10 lbs more than you, and have to cut to 1200 to lose at any noticeable rate.

[Anonymous]

Yeah, 5ft tall as well OP and the only way is big time calorie restriction.

I could do it with intense exercise until my late 30s. Not so lucky anymore.

[Anonymous]

Go to a nutritionist and find out how many calories you, personally, need to eat to lose weight. you Will need a calorie deficit to lose weight, period. That’s just how it works.