So I’m 5’2″ and I used to weight a little more than you but ended up losing about 20 lbs in 7 months! I was able to lose weight by doing the following
1. Eat at a calorie deficit. This is the only way to lose weight. Of course exercise helps, but if you exercise but overeat than what your body burns, you will not lose weight. Find out what your TDEE is and only consume 75% of that. If you find this difficult, then you can start by eating at 90%, 80%, and work your way down. You don’t want to eat too little, or your body will go into starvation mode and you will barely lose any weight.
2. Resistance training. Lift weights. And I mean heavy weights. This will not make you bulky. This will help you lose body fat and gain muscle. If this is your first time going in an intentional caloric deficit while lifting weights, you’ll be able to lose body fat and gain muscle at the same time (legit newbie gains. won’t last forever so take advantage while you can).
That’s all you really need to do. Theoretically losing weight is easy (just caloric deficit and resistance training), but of course the implementation is hard. Here are a few tips regarding nutrition (since what you eat is more important than exercise)
1. Eat foods you like. If you like carbs, don’t completely cut them out. Carbs are actually good for you. The reason why we think carbs are not good for us is because some people who want to market low carb foods told us so. Be careful with carbs though because they do tend to be higher in calories than other foods. For instance, on average 2 oz of dry pasta is 200 calories (so yes, buying a food scale and weighing your food is important). I love having toast and eggs for breakfast, so I still ate that for bfast even when I was cutting (even though some people believe carbs to be the devil). In fact, I have
2. Eat when you like. Some ladies here suggested intermittent fasting for weight loss. If done properly, then yes it’ll work since the basic idea is that you’re eating one less meal and thus consuming less calories. If this works for you, then totally go for it. But if you’re the type that can’t skip a meal without thinking about fried foods (haha, me) then my advice would be to not do intermittent fasting.
3. Have occasional cheat meals. When I first started, I had about 3 cheat meals a week that really helped me stay sane. I absolutely love fast food (still do), so I would occasionally indulge. I’m no longer in a caloric deficit but now I’m able to control myself and only indulge once a week. Twice if there’s a special event 🙂
4. Weigh yourself everyday at the same time everyday (I always did it naked first thing in the morning), but don’t stress too much over the numbers on a daily basis. Your weight fluctuates on a daily basis based on many factors: salt consumption, water consumption, bowel movements, hormones (I would legit “gain” 5 lbs on the first day of my period, but of course it’d go down to my normal weight afterwards). Instead of looking at your daily numbers, take the average over the week and compare the weekly averages. Again, since 3500 calories is one pound of body fat, if you cut your calories by 500 a day x 7 days a week then that means you should be losing around 1 lb of body fat a week, which is a healthy rate.
5. Take weekly progress photos. Because I see my own body everyday, it was hard to tell the difference in the begining, and so I felt very discourage. I started to take weekly progress photos (again, same time i.e. Sunday mornings) and that’s when I started to see a difference on a weekly basis. These progress photos for me really helped me to stay on track and motivated me to keep tracking calories and lift weights.
Some good resources:
Thinner Leaner Stronger by Mike Matthews
Lift with Sohee