Written by: Deepa
4 August 2025
Why is it harder for shorter people to lose weight? If you are under 5’3” & find it hard to lose weight you are not alone - a fitness expert breaks down exactly why & some tips for your body shape.
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Shorter people have a lower Basal Metabolic Rate (BMR) which means they burn less in a state of rest than taller people. Less height = less lean body mass = burn at a slower rate.
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Building muscle increases metabolism. Engage in weight training sessions 3-4 times weekly to grow lean mass and burn more calories, even while resting.
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Use smaller plates and measure portions. Those who have a petite frame can hardly ingest big portions. Mindfully eating will help eliminate accidental overeating.
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High-intensity interval training (HIIT) yields better results, in less time, while a smaller body frame requires less time for effective exercise. HIIT training burns fat without sacrificing lean muscle mass.
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Protein is important because it preserves muscle and helps to keep you fuller longer. Try to prioritize quality protein intake in every meal, to support loss of fat & recovery.
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Instead of indicating progress through weight, I recommend using progress photos, tape measurements, and how your old clothes fit. Small, confirmable changes will be larger visually on a smaller body.
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You do not need to dwell on being short as a disadvantage. You simply need to be smarter, with a needed response to your body, commitment, & trust the process. Even though it might be a slower process, it is still possible.
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Tap on that love ❤️ button. Stay tuned for what’s coming next!
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