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🤍

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