Petite Mistake: Calorie Calculators

It seems odd (yet somehow believable) when nutritionists, personal trainers, and calorie calculators tell short girls who are active to eat around 1000 calories per day.⁠

As a short girl myself who works out often, let me tell you why this sucks:⁠

1000 cal is hard to adhere to

It’s hard to get enough protein, carbs, or fats on such a small amount of food. If we just simple look at protein alone… a petite girl needs about
1g of protein per pound of body weight
so if she weighs  120 pounds, she needs 120g protein. And since 1g protein is 4 calories we can find the total number of protein calories by
120g protein x 4 = 480 calories
That’s already nearly half of her calories!

So that means almost half of her intake has to be strictly protein. But guess what… some of her protein sources already contain fats like eggs and dark meat. So that makes the remaining window for carbs and fats even smaller and we all know that carbs and fats are super easy to rack up. Yes…It’s possible to get all your protein and your fat requirement in those 1000 calories, BUT you’re probably not going to be able to have carbs without spilling over. There would be no room for a banana or even a rice cake and that’s a whole category of nutrients that you’re body will be deprived of. So in terms of sustainability, it becomes really really hard to maintain a 1200 calorie diet.

What tends to happen to the women who try to eat 1000 calories per day is that they might do really well for a day or two, maybe even the work week and then all goes  to hell on the weekend because they had a glass of wine or a cookie and before they know it they binged and suddenly their intake is so much higher that their average across the week get brought up back to maintenance and fat loss occurs because they weren’t in a deficit even though they practically starved themselves most of the week. It’s not rewarding, is it? The other thing that happens is that she sticks with it for a while but feels so restricted and deprived and her body starts showing negative signs like always being cold, headaches, low energy, low libido, not having a period (all of which have happened to me) and that’s draining of itself, not body wants to live like that! It isn’t fun.

Your workouts are going to feel awful.

I remember how terrible I felt weeks leading up to my competitions. My coach had me at 1000 calories and just picking up the 5lb dumbbells felt like 100lbs. My strength was complete shit and all I felt sooooo weak. I looked shredded but only because I was half-ammaciated. There were no carbs filling out my muscle, it was simply skin on muscle and it looks like death if you are tan, have a suit and globs of makeup on your face to hide the bags under your eyes. Anyway… My workouts were awful but not because the workouts themselves were difficult but because I had no energy and no strength to perform them. So if you’re trying to build muscle and alter the shape of your body composition, you need good quality training sessions to stimulate muscle growth so that you can also burn body fat.

So here’s the thing…

The reason a calorie calculator has set your calories so low is because you probably told the calculator that you’re active and that you want to achieve weight loss. Which is all true but being honest with the calorie calculator is the  biggest mistake a petite could make. Now I know you’re thinking wait what? lie to the calculator? crazy right?! well I prefer to think of it as being smarter than a calculator. See, the calculator creates a huge deficit for people who say they are active and want to lose weight. Without the activity and goal piece of the equation, the calculator is simply finding your maintenance level of calories – which is the calories your body neither loses or gains weight. HOWEVER, the calorie calculator doesn’t know how many calories you are currently averaging. Here’s an example. If you are currently eating 1400 calories and the calorie calculator – without the activity and weight los goal – tells you to eat 1600 calories, you would be in a calorie surplus. Which is opposite of what you wanna do. BUT 1600 might be where you want to eventually be….

You might be like “okay.. Can those couple hundred calories even make a difference?” The answer is YES! Those extra couple hundred calories can make ALL the difference or petites. Since our window of calories is so small, any increase or decrease of calories is going to have such a significant impact. 

If you’re familiar with my coaching style, you know that I’m a firm believer in starting my clients very close to where their calories are currently at or also known as their maintenance calories.  So if I have a client come to me eating 2500 calories and wanting to lose weight, she might begin my program at 2400 calories – even though a calorie calculator might tell her to eat 1000 calories. If I have a client who is currently eating 1200 calories and wants to build muscle I start her at 1200 calories – even though a calorie calculator might tell her to eat 1800 calories. From there, I make small adjustments to her macros weekly to progress her calories in the direction of her goal. Based on her speed of progress, I might be more or less aggressive. It all depends on her body.

The reason for those small adjustments is again because our window for calories is small so there is no need to do these giant 500 calorie deficit jumps like the average person does. (just FYI those big deficit methods never really works for them either, they just keep being dumb). These small adjustments help to make being in deficit more realistic and enjoyable because you don’t feel like you’re being massively restricted. You just feel like “oh I’m just making a tini weenie sacrifice here” and once you’re successful with that, you make another small sacrifice. Honestly, if you are doing it right, these sacrifices are hardly even noticeable!

So “How do you know if the calories you are eating is appropriate for your height?” Simply put: biofeedback. Biofeedback is the signs and signals our body gives us to prove whether or not something is working for us. It’s like when you take medicine for a cold. If your cold goes away, your body gave you feedback that the medicine was effective. If your body develops side effects and or the cold doesn’t go away, your body fave you feedback that the medicine wasn’t effective. Learning to listen to your body about calories is a little harder and takes more time because there are so many variables and moving parts. For example, if you always meet your calories but one day you don’t meet your fat goal and find that you had trouble going to the bathroom the next day, its not that your calories were wrong for you.. its that your fats were off. It’s so easy to miss the reading on things like that but the more you practice, the better you get. But overall it’s pretty simple, good signs means you’re calories are appropriate, Bad signs means something needs to be adjusted. 

Based on everything I’ve said so far and my experience with working with hundreds of petite women, most of my petite clients eat about 1200-1600 calories per day. of course there are outliers so if you don’t fall into that space don’t automatically assume you’re doing something wrong.  I also require them to have infrequent higher calorie days to refeed their bodies throughout my program to prevent their metabolisms from slowing down – not that it would on 1200-1600 calories but because I want their bodies to know what to do with the extra calories when they do come because lets be honest, we can’t live a life to the fullest if we never ever eat over 1600 calories. 

Case in point: don’t obsess over what the calorie calculator said. It’s just a guess at best. Instead, follow my funsized framework by check out the following resources:

How to start tracking like a #girlboss

Small adjustments for Small women

1:1 Coaching

10 Ways to Prevent Stress Eating

Listen here or Read below

I feel like the world’s biggest stress-eater sometimes. I love food and it’s just so comforting.

There have been times in my life where I’ve been so stressed out that I find myself spoon deep into the peanut butter jar at 2am. There have been times where I came home from work, where I wasn’t even hungry but couldn’t stop eating popcorn or chips until the bag was empty. There have been times where I would have such anxiety over choosing a healthy meal while out to eat, choosing something that didn’t fill or satisfy me, only to come home and eat my heart out in private. And there have been times when I’m stuck at home, bored, with contemplating what the fuck I’m doing with my life and all I can honestly think about is the cookies and ice cream hanging out in the kitchen. 

And I know how common these feelings are because I hear it from most of my client.

So if you’re reading this right now thinking “omg this is me!” You are not alone my friend. Finding comfort in food during stressful times is very very normal but we all know that over-eating regularly can also negatively affect your health and your waistline.

So I want to give you 10 ways to prevent stress eating – especially now with the covid pandemic and the protests and the murder hornets and the 2020 elections and what ever the hell else is stressing you out to the max. 

  1. First and foremost is to identify the problem, issue, or source of anxiety. You have to understand why it’s happening in the first place. Sometimes finding the source of stress isn’t exactly clear so it might be helpful to keep a journal of the times that you find yourself stress eating and see if there is a pattern. Is it every time you check your bank account? Is it when your kid is sick? Is it when you workout too hard? Stress comes in many forms and none of them are wrong. 
  2. Next, Either solve the problem OR if you can’t solve the problem, you have to either avoid the issue or somehow get around it. This is obviously the hard part but back to my examples for before…. obviously can’t solve the pandemic or the world’s problems but what I can do is avoid it before it puts me in a bad mood. So I’ve stopped following accounts that make me feel a certain way and I haven’t been using social media as much and if I do, I try not to scroll. It’s helped my mood (and therefore my need to snack) immensely.
  3. Remove temptation. My boyfriend likes to leave bread and cookies on the counter and he’s real good about not over-indulging but not me. Just one look at those things and it’s all I want to eat for the rest of the day. For example. There is a cookie and a half sitting on the counter. I saw it when I got my coffee this morning and I wanted it. I saw it before I went for a run and I wanted it. I saw it after my workout as I was fixing myself some protein pancakes and I still wanted it. I had to remind myself 3 times not to open the baggie and then I ended up putting chocolate chips in my pancakes so that I could feel satisfied without eating the cookie. After that, I had a nice talk with my boyfriend and asked him nicely to put them away or up high so that I wouldn’t eat them. And just by getting them out of sight was all I needed to stop thinking about them. And sometimes putting it out of sight isn’t enough – sometimes I need to do a kitchen clean out where I remove everything that would throw me off track.  If that’s what it takes to succeed, just do it girl. (To be clear, there’s nothing wrong with enjoying a tasty treat occasionally, even when you’re not necessarily hungry. However, overindulging too often can harm both your physical and mental health.)
  4. Stay hydrated and well-fed. Sometimes our bodies feel stress when they aren’t getting enough which triggers an emotional response towards food. If we give our bodies what we need – like food and water – our bodies will be happy and therefore will not trigger stress eating. At one point, my body was super stressed from the overtraining and underrating that my hypothalamus stopped communicating with my ovaries to ovulate and therefore I wasn’t getting a period. There wasn’t an external factor that was causing mental stress but my physiological body was stressed and that lead me to have uncontrollable binges. So eating and drinking enough water will keep your body content. 
  5. Be active. Working out and moving is a huge stress-relief and an excellent outlet. For me, It also feels good to lift heavy and get my frustrations out on the weights. On the flip side, exercising too much can put more stress on the body so make sure you’re not over-doing it either. 
  6. Plan ahead. If you know you’re stressed and if you know when you’re stressed you typically crave something, why not plan to have a portion of that something so that you satisfy that craving while not over doing it? Much easier said than done but it’s definitely possible. The way I do this is by counting macros and making what ever it is I k now I’m going to want, to fit my macros for that day. For example. I always want chocolate when I’m PMSing. Instead of restricting hard and then binging on all the ice cream in the world. I put to have a square or  so of dark chocolate at night after dinner so that I satisfy that craving without over-doing it. I make up for it by having a little less carbs at dinner so that I still meet my macros for the day. This also goes for meal times too. I know that when I’m stressed out – I tend to want more snacks meals rather than when I’m busy I rather have 3 large meals. So instead of making myself fit into 4 meals a day when I’m stressing over shit, I’ll plan for more frequent meals – cause otherwise I’m going to fall off anyway….
  7. …I guess in a sense #7 would then be Know who you are and your patterns. Because I know some of my clients who don’t eat when they are stressed and that means they shouldn’t plan more frequent meals but instead larger and less frequent meals. 
  8. Be mindful of alcohol intake. I’m not a big drinker – anymore. I was once but not so much now. But there are times where I just need something to take the edge off! My boyfriend knows by now that something must be really wrong if I pour myself a drink and we are not on vacation or celebrating something. And in those times, it’s really easy to pour myself a second or third drink. But what I find is that I’m more likely to over-eat when I’m drinking as well. So not only do I get the empty calories from the drink, but get the extra calories for the things I might not have eaten had I been sober. So i’m not saying don’t have the alcohol – because sometimes it is a really good stress-reliever – I’m saying limit yourself to only what will take the edge off and nothing more. 
  9. Practice self-care. Do things that make you feel good! I love getting massages and reading a good book that helps me escape my own thoughts – especially while getting some sun and sipping on a sparkling water. BUT I get that sometimes this isn’t easy. How can you relax when it feels like the world is crashing down around you? But sometimes you just need to get out of your head and escape for a little while and when you come back it might be really all you needed to face the bullshit head on again. 
  10. Have accountability. I’m guessing all the things I said above are really no surprise to you. Everything makes sense and deep down inside, you know these things are right but knowing they are right and doing them are two different things. It’s easy to forget them or ignore them in the heat of it all and you look back and you’re like damnit I should have done XYZ. But the difference between knowing it and doing it is having that accountability and support. I see this from my clients all the time. Most of us know what we should be doing, but we don’t always do it until either someone is watching over our every move or we’re paying for it – that’s why it’s so easy to eat in private when you’re stressed out – it’s because nobody’s watching. But once somebody is watching, it all changes, you hold yourself to a higher standard. So whether you have a coach, a therapist, or a real friend who’s not gonna let you get away with your bullshit, to be there for you, I suggest you have someone or something holding you accountable because… i’m gonna give you a bit of tough love here but… if you haven’t figured it out on your own yet, you probably won’t figure it out on your own.  Getting help isn’t a bad thing. I’ve struggled with this for a long time too but every time I get help, its always worth it 

And with that being said, getting over emotional eating is one of the very many things I help my one on one petite clients do.

And I’m not talking about the clinically diagnosed binge eating, but the every day average woman who is just sick of resorting to food when shit hits the fan.

It lights me up to not only see these clients slim down and build muscle but to watch her strengthen her relationship with food, decrease negative self-talk, and learn to really listen to her body.

If you’re under 5’3” and ready to get this whole eating thing under control, I’d love to help you get there in my funsized 1:1 coaching program.

How to Stay on Track while Traveling

There are so many different categories and possibilities of circumstances on trips! For example, You could be flying across the country for an event with a set itinerary and god-knows if the hotel room has a mini fridge. You could be driving to a vacation rental home so you have a full kitchen but you know the house will be filled with junk food your body isn’t use to or you could also be having a stay-cation on a boat with limited cooler space.

Whatever it may be, I’m going to try to cover all the bases and all the options. After all, I’ve successfully done it all and have coached my clients through a variety of situations.

Often times my clients fear traveling because they think they won’t make any progress. Truth is, when you’re off of your routine, you most likely won’t – and that’s OK! ⁣Traveling isn’t about losing weight – it’s about enjoying LIFE!

Instead of setting unrealistic expectations for yourself, go into with the mindset of maintaining your weight rather than moving forward. Imagine pressing pause rather than excel!⁣

No matter where you go The recipe for success here is to follow the 4P’s: Plan, Prepare, Portion, Pack!!⁠ Now depending upon your situation, you may have to do more or less of one of those but you should do some of all 4.

So lets start with planning and preparing. Part of planning and preparing is that you have to evaluate what your situation will be like. Will you have access to a fridge? can you bring your own cooler of meals? Or will you be eating on the go?   What ever it is, knowing before you go will help you to be able to plan and prepare. Here are some things to consider for certain situations:

  • Look to see if your hotel has a micro/fridge or if they can provide you with one (call the front desk and ask! the worst they can say is no).
  • See if you bring a cooler with you. If you’re driving you can pack some meals with you. If the ice melts you can always buy more at a gas station! If you’re flying you can absolutely bring a cooler bag on as a carry on. Food has to be solid and The ice packs you use to keep your food cold must be frozen solid (because you can’t have any liquids!). whether driving or flying, If you won’t be eating these meals for 8 hours or more, I suggest freezing the entire meal first so that it definitely stays cool and when you arrive to your destination it will most likely be thawed out by then so you can just store it in the fridge or get more ice.  Another cooler hack is Instead of using tupperware for each individual serving you can save space by putting foods into sealable plastic baggies. When you consume the food you can just toss the bag and you don’t have to worry about cleaning up the tupperware and packing it to go home. Instead of using ice packs, you can Freeze water bottles to use as ice packs. Once they thaw you can either drink or drain the water and toss the bottle (again, this saves space in your luggage and you don’t have to worry about packing it to go home)
  • Check out your surroundings for grocery stores or health food stores. If you’re staying at a family member’s house, a vacation rental or even an extended stay hotel and you have access to a kitchen, you definitely have the best of situations so you can pick up whatever you need.
  • Look up restaurant options in advance! Most restaurants have nutrition facts online now a days so you should look up restaurants in advance and know what to order before you go. I’m probably going to do a whole separate podcast episode about how to go about ordering food at a restaurant so stick around for that. If you’re going with a group of people, ask what they have in mind. There’s nothing wrong with having a planned itinerary so don’t feel like you’re annoying. 
  • You can also research the area for gyms. You can even call ahead to see if they do any free passes or guest rates. See if your hotel has a gym. Most hotels have at least some equipment. If not, consider bringing resistance bands. Just do your best to be active! Get your steps in! This might not mean going to a full gym and getting a workout in like you normally do at home. It means not sitting still when you have the opportunity to move! I understand there are going to be periods of times where we can’t (like on long flights or car rides) but you can definitely and consciously make an effort to move at some point throughout your day. for example, If you’re At the airport: Walk up and down the terminal as you wait.  I wear my Fitbit and I’m always shocked by how little steps I make when I finally reach my gate. (Sometimes, it may feel like you’re on your feet forever because you’re standing in line but realistically, you aren’t moving a whole lot.) So instead of sitting (since all you’ll be doing is sitting on the plane itself) use this opportunity to stretch your legs up and down the terminal. Plus if you’re carry some heavy bags it’s great cardio! If you’re on a Road trip:  instead of trying to get to your destination in the fastest possible time, give yourself and extra hour or two so that you can make a few stops to stretch your legs and get some steps in at a rest stop (not just a gas station because you won’t move that much). My favorite kinds of places to stop at is an outlet mall because who doesn’t love window shopping? oh and also… on a road trip, if you actually do some looking at gas stations, you can make healthy choices. You don’t always have to settle for a bag of chips.

IT might sound crazy at first but break down your trip into sections or days if you need to instead of looking at the whole big picture. So know what you’ll do when you’re on the way to your destination, at your destination, and on the way back. Remember to plan it and don’t just wing it! If you fail to plan then you plan to fail. 

Based on your situation, you have to prepare accordingly.  Whether that’s planning all your meals, cooking them before you go and packing them on a cooler. OR creating a list of foods you’ll need to pick up once you get to your destination OR knowing what you’ll get at restaurants. -That’s all preparation! From there, I even suggest having back up because you never know when things are out of your control. Actually, I can almost guarantee it will happen. A delayed flight or a last minute change of restaurants can easily through your whole plan in the garbage. So have some plan  B’s in place.

I almost always Pack a bag of tricks of non-perishable items – just in case! This can be anything from beef jerky, tuna pouches, nuts/seeds, single serving nut butters, protein powder and protein bars. This is where the 3rd P for portion comes in. Pre-portion these items if they aren’t already. For example don’t put 3 scoops of protein powder in one baggie. Put each serving individually. Of course for things like rice cakes you can keep them in one sleeve because it’s easy to just grab the ones you need and leave the rest. Even if you never use these items and they just sit in your suitcase, that’s fine! I rather have more than enough options then none and end up snacking on empty-calorie foods. 

The hardest thing to get when traveling is protein. always focus on having protein rich foods to take along with you, grab when you’re there, or to order off the menu. Carbs and fats are super easy to get so I wouldn’t worry about packing those nearly as much. Also, veggies are really hard to get as well so you might also want to pack your multivitamins and perhaps a greens supplement. My favorite is Barleans greens because it tastes like sweetened cocoa powder and you can add it to a protein shake.

And last but not least….This is the easiest thing to forget to do when you’re not on your normal routine is drinking water. When you’re dehydrated, you’re likely to want to snack more and when you’re dehydrated, you’re body retains water and that is one of the biggest culprits to the number on the scale going up! So continue to keep your water intake at a normal/constant level to prevent unnecessary bloating. If you’re going on a plane, Pack an empty water bottle in your carry-on, this way you can fill it up after you go through security at the airport. If you’re driving or anything else, bring lots of water or pick up bottled water as you go. you never know when you’ll need for mixing a protein shake or something!

*If you’re traveling internationally, going on a cruise, to all -inclusive or buffet style events……good luck! just kidding. Okay these are hard but not impossible. I actually really like this because I have almost full control over what I put on my plate and I’m going to load my plate exactly how I normally do:  which is 1/4 of my plate is protein, another 1/4 is carbs. I pretty much don’t worry about fat because I’m sure my protein and carb is somehow cooked in fat and then the remaining half is veggies (again, probably cooked or covered in fats). Some people like to bring portable scales but I’ve been doing this for so long i pretty much know my portion sizes. Plus, if I’m at one of these kinds of places, I want to enjoy it because its not something that happens often. On those kinds of trips, I’m usually not trying to stay on track, but to not gorge like an animal who hasn’t been fed in weeks. 

But regardless of where I go, I almost always have at least one meal that I consider a refeed or cheat meal. I believe a big part of traveling is getting to enjoy the food in a new place! So don’t stress yourself out about eating 100% clean the entire time while you’re away. You have to enjoy yourself so Follow the 80/20 rule and you shall be just fine!

Ok I think I covered most of the bases. I know there’s something I probably left out. IF so, please message me on instagram @funsized.nutrition and I’d be happy to answer your questions and tell you how I would handle the situation!

Whether you’re staying at an all-inclusive resort, flying to see your family, or you’re road tripping to a camp site,  you can still utilize these tips for a successful trip! Remember, the recipe for success here is to follow the 4P’s: Plan, Prepare, Portion, Pack!!

Head over to Kierstincifelli.com/shopping to purchase any of the things I talked about in this episode such as resistance bands, travel coolers, protein powder and barleans greens.  Thanks for listening, I’ll catch you in the next episode!

Petite Partner Perspective

Do you know how hard it is to get your non-petite partner to understand your petite portion sizes?!?!?!⁠😰

>>⁠Does it feel impossible to agree on dinner with your partner?

>>Does he roll his eyes when he see’s your small plate of food when you try to be healthy?

>>Does he sometimes give you portions that would feed a family of 4?

>>Does he get offended when you don’t want to eat what he wants to eat?

>>Do you get jealous of how big his meals look compared to yours? 

>>Are you frustrated because he has a much easier time losing weight?!

Well, my boyfriend is 6’1″ and I TOTALLYget it.

I found a way to get my boyfriend to UNDERSTANDand ACCOMMODATEfor my needs around food. 

But it didn’t just happen overnight.

After having experience with prior boyfriends not working out, I’m sure you know as much as I do that COMMUNICATION is EVERYTHING.

Talking about food and your petite needs is just as important as talking about finances and marriage and babies and sex and the list goes on!

Your body is a vessel and should be able to talk about the food that you want and need to put in it with the one who supports you.

My boyfriend, Justin, and I recorded an entire podcast episode about how we’ve been able to better understand each other’s needs. 

You absolutely NEED to check it out because it’s GOLD.

But in summary, here’s a few things you can do to communicate and get him to understand your petite needs!

  • TALK, TALK, TALK! One talk is not enough. Constantly talk about this subject and why you do the things you do. Don’t just expect him to pick up on your habits because he probably won’t until he understand the why.
  • Go through the journey together. Even if he’s not trying to lose weight, it will be an eye opening experience for him to track macros and understand how different foods and different portion sizes have different amounts protein carbs and fats. Maybe having the number visual will be more helpful than just the plate of food.
  • Cook together. This is actually really fun and a great way to develop patience with each other. Oh and you’ll get quite a few laughs out of the experience if you go in with zero expectations. Remember, whether you succeed or fail, you learn!
  • Go grocery shopping together to learn about each other. Practice going up and down the isles and talk about the foods you like and don’t like and WHY. Tell stories!
  • Explain why you don’t want a certain thing. Don’t just say “I don’t want butter” say “I don’t want butter because [it has more fat than I need right now and I rather get my fat from this piece of avocado over here]”
  • It’s okay to eat different things at the same time. Sometimes my boyfriend will have bread or tortillas with dinner and I’ll skip them. He always asks if I want them or not first. I try not to let it bother me but sometimes if I do, I tell him it’s bothering me and we talk about it rather than me just sitting there with a puss on my face. I don’t want him to not enjoy foods he likes in front of me for the sake of making me happy because I know in the long run it will make him unhappy. It’s all about compromise.
  • It’s okay to not eat at the same times. We are on our own most of the day. The only meal we plan to eat together is dinner.  Occasionally, we will eat lunch at the same time but I’m perfectly fine having my chicken and rice while he eats a sandwich. To each their own! 
  • Understand that he can get away with a lot more than you can. It’s easy to get jealous when he can down an entire bag of chips and still keep his sick pack abs. Coming to terms that this might just be the way that it is helps to overcome that jealousy.
  • Plan out your meals (together) for the next few days. You don’t have to eat the same thing every night. We have 2-4 different meals for the week that we cycle through to keep it interesting while still keeping on track. When we had dinner decided, it’s easier for me to plan the rest of my meals to make sure my macros are met. For example, on Sunday we might make a big crockpot of barbacoa (shredded beef) for dinner that night and to save for the week. Monday we’d might have steak, potato, and veg. Tuesday we were super swamped with work so we reheated barbacoa and slapped it on tortillas. Wednesday: steak, potato and veg. Thursday: chicken, sweet potato and veg. Friday: didn’t feel like cooking so we had barbacoa, rice and veg and he added a poached egg. Saturday: date night or outing with friends!
  • Use refeed/cheat meals. We use date night or outings with friends as our chance to ‘diet break’ about once every 1-2 weeks. It’s my time to have what I’ve been craving or I’ll “have whatever he’s having” so that I don’t feel deprived or restricted. Having these days planned and lined up gives me something to look forward to and makes it easier to stay on track on ‘regular days’

So this blog post is MY take on the situation. But as always, there is always 2 sides to the story in a relationship!

Listen to Episode 25 on Kier Here to get my partner’s perspective on my petite lifestyle!

How to Appear Taller

As of lately, I keep getting the same reoccurring question in my messages or in comments to some of my posts and the question is this… “How can I increase my height??”

And the truth is, after age 20 or so, you’re likely not going to grow anymore and the only way you can actually increase your height is via surgery. AND that is NOT something I would ever recommend because they intentionally break both your legs and the recovery process is extremely long and painful and then you look completely disproportionate because even though your legs are longer, your arms and neck and torso will not grow or extend with it  And if you think you look disproportionate now, you’ll look even more disproportionate.

Unfortunately, there is nothing you can do to increase your height naturally. HOWEVER there are some things you can to to appear taller – to make the illusion that you’re taller.

I also want to say: There’s NOTHING wrong with being short… ⁠

But sometimes it’s nice to create an illusion of being just a little taller!⁠

Here are 6 ways to appear taller when you’re under 5’3″

1.Having good Posture. When we round our shoulders forward and our head drops like that, we would look even shorter than we are. In this modern world that we live in, we are constantly looking down at our phones or hunched over at a computer with a keyboard and that’s definitely not helping our look. Typically, if you have poor neck posture it’s because our neck and chest is tight and our back is weak. So if we focus on Strengthen Back muscles, and stretching our neck and chest muscles, it’s going to help out our posture.

2. Wear certain cuts & styles of clothing that create illusions of being taller. You may not have known that Lady Gaga, Kristen Bell, and Kim Kardashian are all ladies that fall under 5’3”. That’s because they know how to add a few inches to their height with some very clever styling tricks. For example, If you wear a crop top with your high-waisted bottoms, it will help to accentuate this illusion of longer legs. Pointed shoes make your feet look longer, which helps to create the illusion that your legs are longer too. Showing off a little ankle makes it look like you’re not swimming in pants. The list goes on!

3. Wear heels or inserts that give you a 2-3 inches. I always get ads for inserts but honestly haven’t tried them yet because I don’t mind being short in my day to day. I do love throwing on a pair of heels when I get all dressed up though. I also have these nike high top sneakers that have 3 inch heel and nobody ever knows there’s a wedge in them!

4. Correct Muscle Imbalances to balance out your physique. There are ways you can either tone up or slim down a specific area on your body to make yourself appear more symmetrical and balanced. This isn’t something that happens over night and could take years to do so. We see this with bodybuilders and bikini competitors all the time. The nice thing about being petite is that you don’t have to pack on a tone of muscle to see changes. Just the most subtle changes and elicit some confidence boosting results. Just a little bit really goes a long way.

5. Take photos from a low angle. Make sure the lense of the camera is between your knee height to your belly button height. When the lens is at or above your head, you’ll appear shorter. When I first started modeling. Photographers would get low and shoot up at me and again I was like damn, I look so tall! P.s. shorter girls more fit in the frame easier! We have such a great advantage!

6. Work on your confidence. Having more confidence will actually help with posture as well.  Let’s play charades! If I had you pretend to be a queen, you’d sit up nice and tall with your chest up and your shoulders back, right? If I had you pretend to be a timid servant who doesn’t have the confidence to stand up to the queen, you’d hunch over, with your head down. Obviously, the queen is going to appear as the taller, bigger and more confident person. So be the queen! The higher you’ll hold yourself and the taller you’ll appear and the more your height will not matter! It’s not a matter of height holding us back, it’s how we hold ourselves and show our insecurities when we aren’t confident.

Listen to Episode 26 on Kier Here for more detailed tips!!⁠