Losing weight if you are short is no different than losing weight if you are tall or of an average height. The decision to lose weight can greatly impact your health--including the prevention of heart disease, respiratory problems, diabetes, cancers and osteoarthritis. Weight loss occurs through a combination of diet and exercise along with changes in your everyday routine. Losing weight when you are short--or of any height--requires a great deal of dedication and motivation.
Step 1
Visit with your primary care doctor. Allow your doctor to examine your health for participation in physical activity. Your height and weight will also be taken during your physical exam. This can help your doctor determine an ideal weight for your specific height while also factoring in your age and body type.
Step 2
Remove temptations from your home. Soda, alcohol, cookies, cakes, candies, chips and other unhealthy foods should be removed from your household or placed out of your sight.
Step 3
Drink plenty of water. Drink eight glasses of water per day. Water can help keep you feeling full while it keeps your muscles hydrated.
Step 4
Reduce your portion sizes. Fruits, vegetables, whole grains, carbohydrates, proteins, low-fat dairy and lean meats are all part of a well-balanced diet. Eat small portions of these food groups. To avoid overeating, serve your food on a smaller plate. Only eat until you are full. Avoid eating just because food is in front of you.
Step 5
Create a calorie deficit. The National Academy of Sports Medicine indicates 1 lb. of fat is equal to 3,500 calories. Healthy weight loss should occur at a rate of 1 to 2 lbs. per week. As a result, you should reduce your caloric intake by 500 calorie per day. You can do this by replacing soda with water or replacing unhealthy snacks with fruits.
Step 6
Become active. For weight loss, the American College of Sports Medicine recommends 60 to 90 minutes of physical activity per day. Decide on an activity or multiple activities that pique your interest. Consider swimming, cycling, aerobics, dancing, sports, jogging, brisk walking, jumping rope or gardening.
Tips and Warnings
- Set a realistic goal for yourself. Everyone loses weight at a different pace. Do not get discouraged if you are not losing 1 to 2 lbs. per week or if you miss an exercise session or eat something unhealthy.
References
- "National Academy of Sports Medicine: Essentials of Personal Fitness Training"; Scott Lucett; 2008
- American College of Sports Medicine: Physical Activity Guidelines
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