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The small woman's diet

14-03-2024

2024

Weight Loss articles and diets

If you're having trouble shifting kilos you might need to take your height into account. Good Health; issue 0213; p090 - 091; Text Available

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captionPHOTOGRAPHY GETTY IMAGES / STOCKFOOD sTmheall woman’s diet IF YOU’RE HAVING TROUBLE SHIFTING KILOS, YOU MIGHT NEED TO TAKE YOUR HEIGHT INTO ACCOUNT, DISCOVERS JULIE BEUN 90 gm0213petp90.pdf Page 90 10/12/2012, 4:40:51 PM

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captionPHOTOGRAPHY GETTY IMAGES / STOCKFOOD gooddiet. W hen it comes to losing weight, diets are a lot like clothes – one size won’t t all. And that’s particularly true for petite women, says US diet guru Jim Karas. Not only do those of small stature require fewer kilojoules than taller women, but like their clothes, they should tailor exercise, meals and their environment to their size. “You can’t eat like big people,” says Karas, author of the New York Times’ bestseller, The Petite Advantage Diet (Harper Collins, $39.99). “You don’t burn kilojoules like a taller person does. If you do the math, you will nally understand why you can’t eat like the big girls, when it comes to weight loss.” On the other hand, petite women – those under 162cm – do have certain advantages over their loftier sisters. The smaller the frame, the longer they live, the lower their risk of cardiovascular disease and the more intensely they can exercise. “Petites possess stronger muscles in proportion to body weight,” he adds, “which also translates into faster reaction times, greater endurance and minimal joint pain.” Even so, there are a few key tricks small women need to know to make the most of their size. BOOST YOUR METABOLISM Kilo for kilo, about 40 per cent of weight loss comes from lean muscle loss. The result is slower metabolism – particularly for petites, who already burn fewer kilojoules at rest than taller women. Without a super-charged metabolism from lean muscle, petites “are doomed to fail at weight loss because your body will burn very few kilojoules on a daily basis”, says Karas. EAT BREAKFAST Many petites skip breakfast to save kilojoules for dinner, which is a disaster for two reasons. First, it slows a small woman’s metabolic rate by as much as 10 per cent. Plus, although petites must reduce their kilojoule intake commensurate with their size, skipping breakfast means you

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caption3. Take that answer and multiply it by 4.18. This will give you the nal gure that shows how many kilojoules you need to maintain your weight. For weight loss of half a kilo a week, subtract 2093kJ per day from your result. 1. To work out your kilojoule intake for weight loss, rst calculate your basal metabolic rate (BMR): Two days on, one day o . According to Karas, alternating how many kilojoules you consume – two low-kilojoule days followed by a ‘cheat’ day – is critical for petites losing weight. “It physically enables you to keep the kilojoules down. By cycling in a higher kilojoule meal plan every third day, you trick your metabolism into staying elevated. And it makes eating out easier. You can plan in your cycle when you are going to eat out according to what day you are on.” While every meal should follow the same ratio of 35 per cent protein, 40 per cent carbohydrates and 25 per cent fat, ‘cheat’ days are based on the number of kilojoules you need to lose weight. To determine energy intake on low days, subtract another 2093kJ from the total you calculated. For example, if your kilojoule intake for weight loss is 6700kJ per day, your low days should be 4607kJ. On low-kilojoule days, breakfast should be the largest meal, worth 1675kJ, while lunch and dinner are each 1256kJ. A mid- to late-afternoon 418kJ snack is also included to stave o pre-dinner hunger. For ‘cheat’ days, breakfast is boosted to 2093kJ, followed by a 1256kJ lunch, a 2093kJ dinner and two 418kJ snacks at mid-morning and mid-afternoon. TRIM YOUR TASTES For petites more than anyone, the kilojoules in/kilojoules out equation of what you eat versus how much you burn is critical, says Karas, because “smaller gures do not possess a very large margin for error. You have to eat less because you don’t burn kilojoules like a taller person does. If you take two women of 45 years old, both 72kg and

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captiongm0213petp93.pdf Page 93 12/12/2012, 4:36 PM