If you are short and thin please tell me what you eat?

[Guine]

I am 5 ft 3. Have lost 25 pounds. Have a goal weight of 125 pounds. I should add that I have PCOS which means I put on weight easily.

Just wondering if you can only be that slim if you have a naturally high metabolism/are very active.
I’m on a lot of dieting forums and many people (my height) say it is just not sustainable for them to be below 10 stone.

But having said that you see plenty of slim people who don’t appear to be massively restricting.

I consume 1300 calories to lose weight. Exercise 3/4 x a week.

Just figuring out my goal.

@Guine I'm the same weight as you right now and only slightly taller (5'3.5")- also have PCOS.
My lowest and comfortable weight has always been 8.5 stones. After first dc I happily managed to get to my ideal weight (using my stationary bike and myFitnessPal).
After second dc it's been a little harder (considering dc is 8 years old 😂).
During lockdown I managed to get down to 8.5 stone, but gradually added weight, until recently when I've had to give myself a shake. I wasn't a binge eater before, but since having children my biggest struggle is binge eating. Food has become my comfort, whatever the emotion i turn to food.

I've started using myfitnesspal again and try to do some sort of home exercise. Either at least half an hour on my stationary bike or a 20 minute HIIT video (YouTube).

I'm hoping to get back to my ideal weight and at the same time tackle the binge eating.

Fitnesspal suggests eating only 1200 calories, but I'm always over, because I'm super hungry otherwise.

I am older (40s), so guessing that is also slowing down metabolism.

I have a friend that only eats one meal a day, she also frequents the gym, I don't know how she does it, I cannot skip meals.

I'm hoping by the time we hit summer holidays I've managed to lose 6/7lbs, here's hoping 😁

I'm 5'3". The only time I ever got my weight below 9 stone was when I was in my late teens and had an infection which meant I couldn't physically eat.

Ah OP sorry you’re feeling disheartened! I’m the same as you, get all shaky if I miss a meal and absolutely could not cope on some of these diets. I put on weight during and after pregnancy but have managed to get it all off and stay very slim since without feeling like I have to restrict myself.

Everyone is individual though so what works for me wouldn’t necessarily work for you.

I have to have a big breakfast to get through the morning. Every day I have a large bowl of overnight soaked oats with kefir, fruit and toasted seeds and nuts. I switch up the fruit and nuts so I don’t get bored - sometimes peanut butter and blueberries, or cocoa powder and raspberries, or grated apple and cinnamon etc. I love it and it keeps me quite full. The nuts are essential!

I don’t eat anything until lunch but I do drink lots of coffee which fills me up (2 or 3 cups).

Lunch is also big - my colleagues often make comments like “where do you put it?” BUT it’s generally loads of veggies, salad, no ultra processed stuff at all, usually leftovers from meals cooked during the week. Once a week I bake a loaf of sourdough and have several slices of that for lunch with cheese on it (the smellier the better). But that’s only achievable because I have a day off midweek so I do lots of baking, roasting and meal prep on that day. Working full time it’s almost impossible to avoid processed foods.

Afternoon snack is usually fruit, kefir or my favourite - sugar snap peas! (I love them.) Sometimes something I’ve baked or a slice of sourdough. If I bake brownies I like to use a lot of nuts or chickpeas or beetroot or something to make it a bit more dense and filling and nutritious.

Dinner is always home cooked. Tonight was brown rice, miso glazed aubergines, omelette, and an assortment of veggies. I have 3 fussy kids so try and offer loads of different veg for every meal so that they all eat something. Today was peppers, cucumber, avocado, edamame beans, spring greens and grated carrots. Sesame seeds and lime juice to sprinkle on top. It’s not usually THAT many though!

But yes, it’s exhausting. And generates a lot of washing up!

We get a weekly veg box delivery so meals are planned around those.

I have dinner at 6pm and then generally don’t eat anything after that until breakfast. I’m a bit hungry as I write this but I know I’ll cope!

My general motto is to eat food that is delicious, filling, and as much variety (esp different plants) as possible. I aim for 20-30 different plants a day. This includes seeds, nuts, herbs, grains etc. I really really enjoy food and cooking is a huge part of my life.

I don’t drink much alcohol and I run, cycle and walk a lot as well.

I’m not sure that healthy or sustainable long term 😿

Sorry should have said walkable - dual carriage ways etc.

I’m 5”3 and about 8st 10lbs. This is after two children, youngest is now 2. I was nearer to 8stone pre-kids.

I don’t eat breakfast, and stop eating at 6pm. I guess it works out like fasting, as I just have a 6-7 hour eating window each day. I do have a milky coffee when I get up in the morning though.

Today I’ve had:

1. Milky coffee at about 7:30
2. big bowl of porridge made with whole milk and honey at 11am
3. Some strawberries and an apple with peanut butter at 1pm
4. Half a cider at the pub after voting at 4pm
5. Homemade chicken, chorizo and chickpea stew with Wholegrain rice and green beans at 5pm
6. Some dairy milk chocolate as a treat before putting the kids to bed (needed a little lift!)

I avoid UPF’s as much as possible, and I also have coeliac disease so don’t eat any wheat.

I think a lot of this is about metabolism though! I’ve always been thin, and so has my mum and my Nanna, even after the menopause for them. I have friends who eat similar to me but who weight more, I think we’re all just built differently.

I am 5'2 and about 58kg

Sounds smug but I literally just eat whatever - always 3 meals a day, snacks if I fancy. I exercise 3x a week and I do find I would rather not eat tons of crap as it feels like a waste of my hard work at the gym but I will also eat crisps, chocolate, takeaways, drink alcohol etc...

I think the main thing is knowing when to stop - eg I eat biscuits I just don't eat a whole pack at once.

I think weight training has helped me to have a more active resting metabolism - I weigh more than before I started but I look leaner and my clothes fit better

It depends. When I’m home and it’s a long time to the next meal I’ll eat. When it’s like an hour before dinner I won’t eat, just wait it out. We always eat dinner together at a table and enjoy the food. I don’t want to spoil this by snacking. If there are more people at home during lunch time we also eat lunch together, at the dining table.

If I’m out and about I mainly just wait it out. I like good food and I like to eat in peace so I don’t eat while walking down the street or in a car.

The big exception is my guilty pleasure Saturday sweets (lördagsgodis). I will just eat them immediately after buying!

I’m never hungry to the point of shaking. My body is generally quite good at maintaining insulin levels but I help it by being active and by eating mainly low GI foods at meal times

I’m glad I came back to re-read that, should have said 600-800 per meal 3 times a day! I think anything like 1200 a day and a person must surely faint

I'm not particular short (5 foot 4). I weigh about 8 stone. My diet is truly crap though, just junk food and the odd banana so I wouldn't follow my example. I'm trying to get better but it's very hard.

Yup!

My standard day (arfid and ND so I often eat the exact same, day in day out)...

Half a protein works shake (so 230cal)

Half a pepper, blob of hummous, small piece of cheese OR 3 slices of salami OR handful of nuts, three or four cherry tomatoes, nectarine or apple

1 or 2 quorn things (filletty type things or the escalopes, if its an escalope its one)
Big (pasta bowl) salad - apple, sweetcorn, lettuce, tomato, peppers, cress, few chopped walnuts or handful of seeds, home made dressing (teaspoon of light mayo, drop of olive oil, black pepper, lemon or lime juice), sprinkle of crispy onion bits
Nectarine or small fruit mousse thing or home made cake or biscuits if we've made any.

Very sedentary, wheelchair user - diabetic, cannot do fasting, and whilst I could skip breakfast (its only half a shake as I can't stomach more than that) if I do it causes my liver to dump glucose and I feel awful and have to take more insulin to address it. Skipping lunch results in very poor dinner choices and snacking.

Obviously this does vary occasionally, but a 'blow out' would be, two bags of walkers multipack crisps or a third of a bag of maltesers and that sort of thing happens perhaps once a week at most these days (I find it pretty easy not to as I have to take more insulin for it and my mind is very good at equating insulin = fat!)

Could you cycle to work?

key for me is if I am out walking I’m not snacking. I snack when I’m bored so try and distract myself. Plus drink water.

I’m a bit shorter than you and agree can only have a tiny amount of food and still feel like I’m struggling to maintain my weight. I often get people telling me I don’t eat enough, but honestly if I ate any more I’d quickly be overweight.

Essentially I need to eat one meal a day plus a small snack for breakfast and a snack for dinner to maintain the size I am. Taller people are lucky!

I forgot to add that I am very into gut health, I think it’s key to feeling good and to healthy weight. I eat fermented food at least once a day and resistant starches several times a week.
The ready made stuff is often pasteurised but I ferment at home, I try to ferment everything that doesn’t run away, so far I tried to make kimchi, sauerkraut, sprout beans, beetroot, cauliflower, cucumbers, grapefruit (was hard), rye flour and tomatoes (yuk).

A bit of kefir or onaka a day and some fermented veg is easy to do.

I’ve got down to 8 stone at 5 foot 3. I don’t eat my first meal until 1 o’clock which is usually a tuna salad or cheese and sourdough.
Dinner is fish and two types of veg.
I avoid carbs and sugar. I still drink wine a couple of times a week.
Snacks are raspberries, Keffir, nuts, cheese, coconut, cappuccino.

Once a week I have a take away.

I drink a lot of mint tea.
Yes it’s restrictive but I had a father blinded by diabetes and an uncle who had amputations due to it, so after I was warned by the dr I was looking at diabetes I got a grip on it.
I walk around 16k steps a day. (Walk to work and teach)

I am 5’2, 41 years old and have 4 kids, I weigh between 8 st 11 and 9lbs and have a better body now than when I was in my 30’s…I have a job where I’m on my feet and on my days off I either go for a run or a long walk, yesterday I walked 13k with my dog. I don’t eat sugar or junk food, and don’t drink alcohol. I have had eating disorders so I dont count calories or restrict food, I eat when I’m hungry but I eat proper filling food, so for breakfast I might have overnight oats with full fat greek yogurt and berries, snacks would be a banana, lunch might be a hunk of oat bread from the bakery with proper butter, or some homemade soup, if I had to grab something on the go I’d get a poke bowl or sushi from the supermarket. Dinner is whatever I am making for the kids, pasta etc but I don’t eat big portions and use brown pasta and lots of veg. I only drink black coffee or water really, or Diet Coke which is my one vice. I don’t think it’s miserable? I’m not hungry and eat real food…but if I start to eat biscuits or chocolate then I will gain weight quickly. I just can’t eat that at all.

i work shifts so batch cook lunches, this week I made beetroot biryani with brown rice, it’s delicious. If you make really tasty healthy filling food you won’t feel like you’re missing out.

In 5ft 2 and 8st 11…… I lift weights, the more muscle you have the more you can eat. Muscle metabolises calories just by being there more than fat does so you have a higher bmr to start with.

Plus it is good for our stability and bones as we get older. I don’t want to become frail.

5foot 1, not weighed myself for years but I’m size 6.
Typical day is.
Breakfast porridge, soya milk and fruit.
Might have shortbread or something for mid morning snack.
Lunch will be meal made with beans and veg fried in oil in a pan and cooked with tomato, maybe with egg and cheese too. Served with rice, pasta or potato.
Dinner often lighter, maybe cereal or egg and cheese on toast.

I drink water or herbal tea. Not much alcohol.

I exercise sporadically. Entirely home working has killed off informal exercise but I am trying to build up a regular exercise regime and expect to eat more then.

Main thing for me has been getting in tune with my appetite and eating in line with that rather than boredom eating/ emotional eating or habit eating. If you are in tune with your appetite you don’t really need to think about what you eat and all the stress around food disappears ( I used to have borderline eating disorder as a young woman, bulimia and compulsive over eating).

I’m early 50s.

I'm 5' 2" and around 9st4lb so definitely not "thin" but in,healthy BMI range. I just eat what I want BUT it would never occur to me to eat more than 2 biscuits or a family bag of crisps. I do have takeaways at least once a week and a cream cake at my nanny's every Monday.

I,do walk at least 10,000 steps a day and don't drink alcohol or Costa 400 calorie coffees at all, so maybe that helps.

I'm 35 and have 4 kids under 12.

Sorry I didn’t say what I eat which is what you asked…..

Breakfast - one weetabix with a scoop of protein powder and almond milk. Berries on top.

lunch - revita with egg mayo and shredded ham or tuna mayo with a packet of low calorie crisps type snacks

snack - apple or flapjack

Dinner salmon with sweet potato and broccoli

snack - tortilla chips.

i drink a lot of coffee with oat milk and I eat sweets a lot, last night was a wham bar but I love parmaviolets or lovehearts - anything sweet.

5ft 4 ~ 8st, 50% of my calories come from nut butters, I'm also fully plant-based so it's mostly carbs 😁

It is unnatural. Obviously that's not your fault, its the life situation you're in, but humans definitely didn't evolve to be sitting so many hours per day. Of course we didn't evolve to be doing gym workouts either - our natural state is to be walking for hours a day interspersed with short bursts of running and climbing. We're still the same physically we were 10000 years ago.

To go a bit anarcho-primitivist for a second, I do believe this is the cause of so many of our mental and physical health problems. We're living in a profoundly unnatural environment, rather like a plains animal in a mediocre zoo.

Yes you are correct.

We are also designed to eat the most calorific food available when we can to prepare ourselves for times of scarcity. We are still programmed to do this but live in a society where food is plentiful.

I'm 5'3 age 54 and 8 st 2. I've lost a stone this year by just changing what I eat, mainly reducing carbs, saturated fat and wine, but generally sticking to the same kind of things as before.

I decided I wanted to lose a stone but not diet, just make a general adaptation to what I eat for the long term.

My day looks like this:

B: Kefir or porridge made with skimmed milk with some chopped fresh fruit and nuts/seeds. Occasionally boiled egg and a grapefruit instead.
Decaf skimmed milk latte every morning.

L: Big salad. Mix of things like: cucumber, tomato, avocado, fennel, red pepper and 1 of something like apple/pear/orange/nectarine/raspberries.
Add a little olive oil and raw sauerkraut.
Then a little protein such as hummus/ soft goats cheese/low fat jarlsberg/nuts/seeds/tinned sardines.
Occasionally a slice of ancient grain sourdough I keep in the freezer just for me. Very occasionally a cheese sandwich with 2 slices sourdough, perhaps if I'm going hiking and make a packed lunch.
I WFH most of the time but take a big salad as packed lunch to work when I go the the office.

S: Often 2 medjool dates stuffed with walnuts, sometimes a square or 2 of 90% chocolate and a few nuts, or kefir with cocoa powder and nuts stirred in. Very occasionally something like a few Nairns oatcakes or oat biscuits, or Graze cherry bakewell flapjack, all of which are low in sugar. I keep these in the house for DS packed lunch and find them useful as snacks to take out if I am doing a long walk with DH or a friend.

D: The veg/protein of whatever I make for my family, usually without the carbs, or with minimal carbs.
Examples:
Fish or vegetable curry with lots of veg made with light coconut milk.
Lentil and tomato stew poured over veg with a little parmesan.
Lean steak mince bolognase poured over veg.
Baked fish with a little pesto and lots of veg.
Chickpea and veg casserole.
1 wholewheat burrito stuffed with spicy kidney beans with lots of veg.
Eggplant ricotta made with aubergine, ricotta, parmesan, eggs, passata.

It feels like an adequate amount of food which I enjoy and I never feel hungry or deprived. I buy quality, mainly organic ingredients which I think are worth the extra money. I don't eat out or get takeaways.

Very occasionally I might have something like a small pizza (Crosta and Mollica mini ones) with salad for dinner, or a ready made vege burger with brown roll and salad, but this is standby food we keep in the freezer for rare occasions we need a quick, easy meal.

About once every couple of weeks I share half a 187ml can of red wine with DH. During the day I have another decaf coffee, 2 cups of redbush tea and lots of water.

Although tonight we're going to share a 187ml bottle of prosecco to celebrate the election results!

I'm 5'3 & weigh just over 8 stone, I joined the Bodycoach app 4 years ago & have never looked back. I exercise 5 x a week & have 3 healthy meals & 2 snacks a day, all tailored to my height/ weight.
I realised I wasn't actually eating enough & the was eating the wrong things although healthy, I didn't have enough protein in my diet, can honestly say it's been a game changer for me.

To add I also WFH and am sitting down most of the day. So I do 1/2 hour exercise most mornings before breakfast and take a 20 min lunchtime walk.