Putting on five pounds when you’re 5’10” is not a big deal — you might not even notice it. But when you’re 5’2”? It can feel like a dire situation.
But here’s where things get really, really frustrating: losing those same five pounds can also be way harder when you’re short., M.D., president-elect of the Obesity Medicine Association. “The average woman has a basal metabolic rate of 1,400 calories per day. That means, if she lays in bed for 24 hours, she will burn 1,400 calories. But I see women who are shorter than 5 feet with BMRs of 1,200 calories, and some who are 5’10” or so at 1,750 or more per day.
The longer version: Short frames naturally have less lean mass on them, Primack says. Lean mass includes your muscles, organs, bones, connective tissues — basically everything that isn’t fat or water. Lean mass is the biggest factor in how many calories you burn at rest, walking to work, or in the gym.explains that the size of people’s kidneys, brain, liver, and muscles accounts for 43 percent of differences between peoples’ basal metabolic rates.
Even if you can’t make yourself grow a few inches, you can still catch up to your tall friends’ metabolic rates, Opyt says. The key is building lean, metabolically active muscle. That’s why she and Spano encourage all of their shorter clients to incorporate strength training into their workout routines. Primack votes for lifting weights at least two to three times per week, prioritising heavy weights and moves that work several muscles over using lighter weights and only working one muscle at a time. “It is better to lift a 10kg dumbbell once than a 3kg dumbbell 20 times,” he says. “Exercise to muscular failure stimulates the muscles even more.
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