Why you're gaining muscle but not losing fat

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Smalletics is for petite women 5'4" and shorter who seek a healthy lifestyle. Founded by fellow petite, certified personal trainer and nutrition coach April Whitney.

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[pureheart]

1. Eating in a Calorie Surplus
2. Diet too high in Fats and Carbs and low in Protein
3. Not following a progressive strength training program
4. Hormones are imbalance (stress & sleep)
5. NEAT (Non-exercise activity thermogenesis) is low
6. Be Patient

[shaylahastings]

I’m 5”7 and I’ve found that on days Im not super active (30 mins of walking) I eat around 1800 cals and on days I’m more active (and hour + of walking/ riding my bike) I’m closer to 2000, and I’ve actually lost weight! I use to be so scared of eating over 1700 in a day because that’s what my tdee told me I should eat for weight loss but I was MISERABLE. I no longer track calories and actively avoid looking at them on packages to recover from my ed, and I’ve found that when I intuitively eat well balanced meals and fun snacks I feel my best and am still able to lose weight because I’m no longer overeating. Hope this helps anyone scared of calories because of an arbitrary number you were given that generalized you based on weight and height :) p.s. DRINK YOUR A dehydrated body is never a good thing no matter what your goals are♥️

[arianereichenbach]

I used to do home workouts but I couldn’t keep doing it constantly. Since I joined the gym 2 months ago you won’t believe how motivated I am. I go to the gym 4 times a week and do 2 days leg and butt and 2 upper body days. I think I found my routine and it’s amazing. I see the results and I push myself to new limits. I will say I’ve never been happier and emotionally balanced than now 😄

[dubyabalthazar]

My biggest struggle is sleep... there are not enough hours in the day. Then when I finally lay down, sometimes it's so hard to fall asleep and STAY asleep.
Next may or may not be my strength training... I feel like I do a pretty good job.. there may be room for improvement. The rest I feel I'm doing pretty good with.

[ANnaXx]

What you’re saying April is SO RIGHT. I was trying to lose fat for a while but I just couldn’t. Looking back now I see why. I was working out almost every day doing strenght training and making sure I walked 8/10k steps daily. My body was so tired and I was so hungry that I often couldn’t keep up with my diet and binged frequently. I didn’t want to give up so I kept going and going. I gained muscle yes, but I also gained fat. This made me look more bulky (then when I started) and not at all toned. For a few weeks now I workout (weight training) 2 to 3 days a week and walk around 5k steps daily. My appetite has decreased enormous and I feel energized. And yay: I lost 2 kg (4, 4 pounds) so far!! Lesson learned; listen to your body and give it the rest it needs. ❤️💪🏼

[gabrielleseok]

This is SO SO helpful. I'm 5'3 and always have had muscular definition, but there is a layer of fat sitting on top that has always been less than ideal. I've never thought about doing a training program specifically for my body type. It makes so much sense. From this video, I realize I do too much endurance training. And when I do weight train, I get so hungry that I overeat and feel discouraged to continue. I can't wait to implement these tips. Love how this was concise and actionable! Thank you!

[myunivrs]

I decided to talk with a sports nutritionist 2 months ago so that she can help me lose fat. I did! My weight was 55 kg and now 51 kg, I was able to see changes immediately.
To those who want to lose fat, you have to eat breakfast and it should always include fruits. Lunch: carbohydrates, protein, and veggies (should look like the peace sign). Dinner: protein and veggies.
Like she said, take measurements! It's way better. Good luck people! You can do it 😊

[vtheory]

For me, lack of sleep has the most obvious negative effect on my weight loss journey. I would not get enough sleep after 1-2 days and I find myself more bloated than before. Sure, it might not be entirely fat I'm accumulating, but it still was a setback to my progress and puts a damper on my mood.
On the other hand on the days where I get good sleep, I look and feel my best.
Get enough sleep people, it's so important!

[s.dia]

These tips make a lot of sense! I recently started lifting weights and the muscles grew so fast but my fat just didn't decrease at all. I'm experiencing a lot of stress (student yay), not a lot of sleep, mostly studying and programming (NEAT is low) and because of this, I eat way more carbs and fat than protein because of comfort eating. All the tips that you addressed in the video apply to me. After the exams are done, I'm going to focus on all these tips, thank you so much!

[jusjayjayce]

This explains a lot! I’ve started strength training a month ago & lately been feeling way more hungry than usual. I thought it was all in my head. Thanks for all the helpful info…appreciate it for sure!

[redsquare]

This is exactly what I need to hear… my weight on the scale has increased from what was normal for me, but I definitely feel I have got more muscle and not lost fat as my measurements have increased very slightly.
I sleep a lot, I always try to prioritise protein in my meals, I don’t have stress issues, and I’ve been doing challenging strength workouts and have actually increased in my upper body strength over the last month, so I have a feeling it could be NEAT for me 🤔 I am sitting down a lot for the remainder of my days even though I work out for about 1 hour each day.

[Cantetinza]

I realized for me it was lack of water along with everything you said. Instead of me running on a treadmill, I just walk and I focus the majority of my workout on body weight workouts or strength training and so far I'm 20lbs down. I still have 70lbs to go though.

[morganveller]

Working night shifts in the hospital is probably my reason. I’ve been doing everything you mentioned, eating around 1700 calories per day, working out with weight lifting and light cardio 3-5 times a week… but not getting adequate sleep 3 nights out of the week I think is putting my hormones in a fun. I’m seeing gains everywhere besides my lower abdomen, which is the hormonal area of the body. Luckily I’m getting off nights at the end of the month so hopefully in time I can correct this and make sleep a priority!

[Missmiapie]

As a petite woman in my 30s, I’m happy to have found these tips. I am about four months into it so really it hasn’t been that long and it’s going very slowly trying not to get obsessed over the scale ironically, as soon as I stopped counting calories I made a lot more progress. One thing that holds me back is really bad PMS, I really only get two normal weeks out of the month so it’s always trying to recover from that. Bloating, water weight, cramping, fatigue, cravings.

[lolliwalls]

I'm so glad you made this video because as a petite girl, I'm going through the same problem of not loosing as much fat as I am gaining muscle. Thanks girl! super helpful.

[deviwhitt]

Just watching this video for the fourth time!… in my third year or fat loss, I hit a ‘bulky’ point in the first year, and just had to give it time. Now 28% body fat and working towards lower 20s, again TIME is what my body needs!!

[PortgasDAmy]

I will never thank you enough for what you said about cardio. I am recovering from an eating disorder and on cardio days I would always binge on food and hate myself, not understanding why I was so hungry. Now I get why and I'll temporarily exclude cardio from my training, tysm!!!

[megansteyn]

This is exactly the video that I needed 🤩 I’m so proud of the muscle I’ve built but I still have some stubborn fat, especially in my thighs. Thank you April !!

[veracuda]

Most valuable 14 min on YouTube!! Thank you April!!
I’m 5’3”, 56yo, 130lbs and want to get the layer of fat off.

[soelemon]

For myself

1. Don’t take more kcals than what you burn a day. Ideal is to intake exactly what you need to “survive” and then don’t eat more when you start working out ✅

2. Low fat low carb high protein diet better

3. Consistent workouts and consistent structured workouts

4. Sleep, water, etc (chocolate boosts serotonin btw so you’re happier and less stressed) ✅

5. Walk more (u already walk 10k/day) ✅

6. Be patient (you’ve already done most if this for two months)