Diet for Petite Women

Petite bodies burn fewer calories than a larger body.

Exercise and a good diet are the best ways to combat the accumulation of body fat, but what many people do not realize is that petite women--those ladies who stand at 5 feet 4 inches and shorter--actually have a harder time losing weight. Simply put, petite bodies burn fewer calories during exercise because it takes less energy to move a smaller body than it does a larger body. However, continuing to exercise and making a few adjustments to your diet can help petite women shed unwanted weight and have a healthy, beautiful body.

Talk to Your Doctor First

Your doctor can offer you the best health advice.

Before beginning any exercise or nutrition plan, discuss your health with your doctor. He can help you determine how much weight you need to lose to be at your peak well-being.

Ask your doctor about calculating your Body Mass Index (BMI) or your Waist-to-Height-Ratio (WtHR), which will give you an accurate idea of your overall health and risk for weight-related disease.

Furthermore, your doctor will be able to help you figure out your daily calorie needs based on your level of activity and might even be able to refer you to a registered nutritionist who can help guide you on your food choices.

Keep a Food Diary

A food diary will help you track your food intake.

Before you make any significant changes to the way you currently eat, write down every single thing that passes your lips, from meals, to snacks, to drinks for five days. Use a nutrition calculator to determine how many calories and how much fat, protein and carbohydrates you normally consume.

If it is greater than what your doctor has determined to be your ideal daily calorie intake, then look over your five-day food journal and locate where you can reduce that calorie intake. After you have begun your new eating plan, continue to track your food every day so you can be sure to stay on track.

Use the Food Diary as a Guide

Pinpointing exactly where the excess calories come from can help you slash your daily calorie intake and aid your weight loss efforts. Instead of buying a creamy, sugary coffee drink from the local java chain, make coffee at home with skim milk and a dash of vanilla extract. Instead of your daily bottle of soda, switch to a sugar-free version or, better yet, drink water.

Pack a healthy snack such as an apple or string cheese and take a brisk walk instead of hitting the vending machine at work. Chew gum while you cook to avoid too much sampling. Do not feel obligated to finish the food left on your child's plate after dinner. The ideal goal of the food diary is to make you more aware of exactly what you are eating.

Eliminate Processed Foods

Prepackaged processed foods contain lots of salt, sugar and fat.

David A. Kessler, author and former commissioner of the FDA, argues that the highly processed nature of the food many Americans eat causes us to become overweight and stay that way. In addition to containing far more sugar, fat, and salt than homemade foods, processed foods are easier to chew and swallow, which means we eat bigger portions without even realizing it.

Simply put, that part of our brain that tells us when we're full cannot catch up with the speed that we eat processed foods. Reducing the amount of processed foods you eat is one of the easiest changes that will help you shed excess weight.

Remember, even healthy-seeming processed foods such as sweetened pro-biotic yogurts or lower fat frozen entrees contain excessive amounts of salt and sugar and should be avoided.

Increase the Amount of Fiber, Fruit and Veggies You Eat Daily

Eat more veggies and fruit .

Fiber helps keep your heart and digestive track healthy even as it helps you feel fuller longer. Before lunch and dinner, drink an 8 oz. glass of water with a teaspoon of fiber supplement mix dissolved into it. Switch from white bread and pasta to whole wheat varieties. If you enjoy tortillas but do not care for the texture of the whole wheat variety, try making corn tortillas a staple in your kitchen.

Sneak in extra fruits and vegetables whenever possible to boost your fiber and nutrient intake. Top whole wheat waffles with pureed strawberries. Toss drained canned fruits into your homemade muffins or quick breads.

Have sliced raw veggies on hand for a quick snack. Add diced peppers, mushrooms, and spinach to your morning omelet. Replace your usual high calorie desserts with fresh, seasonal fruit.

Measure Your Food and Eat Eingle Servings

Measure your servings.

All foods have a recommended serving size, but most American do not know what a single serving of a food might look like. Learn what that serving size is and restrict yourself to eating one serving per food. Invest in a set of measuring cups and spoons so that you can be sure you are only consuming your allotted serving.

Read the nutrition labels on packaged foods to see what comprises a single serving. For instance, a single serving of soda is 8 oz. and contains approximately 100 calories, and those commonly available 20 oz. bottles of soda contain 2.5 serving and around 250 calories. Yet, if you did not read the nutrition label closely, you might not realize exactly how many calories you consumed.

References

• U.S. Dept. of Health & Human Services Weight Loss Facts.
• Positive Body Image
• Smaller Bodies Burn Fewer Calories
• The End of Overeating: Taking Control of the Insatiable American Appetite, David A. Kessler, 2009

Resources

• Body Mass Index Calculator
• Weekly Food Diary
• Serving Sizes
• The Obesity Epidemic in America