We're accepting Founding members into the (brand new!) PWRhouse, the first and only digital health club for petites. Join & get your Founding member discount here: www.petitepwr.com/petite-pwr-powerhouse/. Finally a place where we can all hang out and get our dream bodies - can't wait to see you inside!

@OceansbutalsoLakes

5 ай бұрын

I would avoid saying you’re “accepting founding members” because it’s mainly MLMs that use that type of language.

@AprilVWhitney

5 ай бұрын

we are not an MLM! @@OceansbutalsoLakes

@OceansbutalsoLakes

5 ай бұрын

@@AprilVWhitney good lol, i did a quick scan of the site and it didn’t seem like an MLM, but the language “accepting founding members” is common in MLMs and can make someone less likely to join.

“whether it’s 5 or 100 pounds, it starts the same way.” to everyone watching this, don’t be afraid to start! paralysis by analysis is a real thing. go for it and take the jump! you got this!!

1. You need a plan - change day to day behaviour 2. Nutrition - Increase Daily Protein 100g 3. Physical Activity - weight training 3/4 days a week 4. Take current step count and add 2000k-3000k a day 5. Track it in a calendar - be accountable 6. Cut liquid calories in half 7. Work on sleep - 7 hours minimum 8. Eat according to hunger 9. Track your progress - photos, measurements, journal 10. Stay consistent - 4/8 weeks minimum

@jeanette-5878

7 ай бұрын

By cutting liquid do you mean if I drink 1L of water a day I should drink half?

@user-rj3lv8kn9u

7 ай бұрын

@@jeanette-5878 nooo she means calories liquid such as dressing and added sugar to the coffee not water

@jeanette-5878

7 ай бұрын

@@user-rj3lv8kn9u Oooh thank you for clarifying hahah

@misoobin9606

7 ай бұрын

@@jeanette-5878 never reduce your water intake!! Liquid calories means the calories from frappe, milkshakes, lattes, soft drinks, mojitos etc so reduce that especially if it's high in calories and sugar.

@Spoliz

2 ай бұрын

Can we do weight training at home??please respond

I am 5’2 and had a baby a year ago. I was super fit before the baby ~117-118 and just got back to working out about 6 weeks ago. I have upped protein, drinking more water, walking almost every day and doing 30 min strength/ cardio/ yoga/ Pilates every day/ week. Lost 4.5 lbs in 5 weeks (started at 123.5) and already feel SO much better. Exercise is SO important - always including weights/ strength!

@Jaylade

6 ай бұрын

Well it's easy to lose weight while breast feeding though

Im not petite, about 5 foot 8 but WOW was this an amazing and informative video! I especially loved the part about the fullness scale, something we often ignore when trying to lose weight. Keep up the amazing work!

I love the community you’ve built here, April! I am the heaviest I’ve ever been and can’t seem to lose any weight. Doctors think I may need thyroid meds so in the process but weight loss is so frustrating as a petite sometimes. I appreciate you sharing your knowledge and validation with us ❤

That trick about tuning into hunger levels is a GAME CHANGER. I thought we needed to eat until level 8 or 9 all the time lol! I was like, is it normal that I'm small but I need SO much food? Even when I'm tracking my macros I'm like "I need another meal" - despite already hitting my macro goals because I'm so so used to being stuffed

@elisandrad807

7 ай бұрын

I haven't been full in 21 years. I'd need to eat 3 times as much as I do at a meal to be full.😄

@SunshineandSand88

7 ай бұрын

​@@elisandrad807 haha makes sense why I've been gaining weight as a petite! I always equated fullness to satiety 😂

April, I seriously appreciate your level of professionalism when it comes to your content. I know that I can trust you because of your certifications and background knowledge in these fields. I’ve been following you for a few years now. I gained so much progress following your program and was able to maintain my weight for 2-3 years straight! Life kind of hit me earlier this year and caused me to gain all of my hard work back plus more pounds than I already began with (due to my mental health & other factors) & It was tough for sure. I’ve been getting back on track since (late April/Early June )of this year. I don’t really weigh my myself as much but I do check ins with my measurements. I went shopping for my birthday (Aug.) and purchased a beautiful crop top at A&F in size M, and now I’m swimming in the top 😅 Most importantly, I’m grateful for your continued dedication and support towards the petite pwr community! 💪🏽💕✨ P.s. if you had a Petite pwr gym in Dallas I would definitely go!

Im 4-11 i get probably 6 hours of sleep average nightly, i drink way too much coffee instead of actual water, i maybe get 4k steps in a day on weekdays and try to overdo the cardio on weekends to make up for it... and im over 138 pounds but my weight fluctuates every day probably 3 or 4 pounds beyond that. This video is giving me the kick in the pants i need to really start doing what i need to be doing and not keep letting life get in the way and not keep letting gym bros and naturally stick thin women tell me what im doing wrong. Thank you for giving me the courage i need to get out of my rut. ❤❤

I'm 5'2" and 115 lbs. My weight has been going up and down between 115 and 120 for many years. Nothing dramatic there. BUT every time I gained the 5 lbs. my fat percentage got higher, I got squishier and squishier, less and less muscle, and eventually my fat % got up to 42%. YIKES. Very frustrating, because I was eating only about 1000 calories of actual food per day. So six weeks ago I decided I had to make some changes. I cut back the 400 calories per day of flavored coffee creamer I'd been drinking down to 200 calories per day, and increased the actual food (added mostly protein) by 200-300 calories, and started lifting free weights. So now I'm eating MORE and not only maintaining my 115 lbs. but my fat percentage has started going down. Yay!

@krystal9344

7 ай бұрын

i'm the same exact height and currenlty 120 pounds and finding it so hard to stick to a proper diet ugh, i struggle so much with overeating

@MeJulia19

4 ай бұрын

@elisandrad807 so you ate 1200-1300 calories per day instead of 1000?

Really insightful journey! it has given me the motivation i need to get back on my fitness grind and lose the last few pounds. I know i'll be happier and more confident in myself too ☺

Thanks for sharing April!

@AprilVWhitney

8 ай бұрын

always! xo

Subbed! I love petite fitness help. Thanks love!

This video was awesome! So helpful

I'm happy to see the new attitude toward nutrition in the younger generation. My generation had a goal of being as thin as humanly possible and for women and especially a petite woman, that will ultimately lead to bone issues later in life. I'm paying more attention now to protein and calcium (in the form of food, not supplements) in order to keep the doctor from pushing drugs on me that may lead to worse issues. Wish you had been around about 50 years ago, but it's never too late. Thanks.

@elisandrad807

7 ай бұрын

Yes, women used to want to be skinny with small butts. How times change.🤣

Understanding hunger scale I’ve found is also important for knowing what times of day I am most hungry. In the mornings I’m hungry but evenings I’ll eat 2 bites of dinner and be full. I used to force myself to eat full dinner meals or force myself to not eat enough in the morning and end up being distracted while doing life. Since I’ve dropped the thought that breakfast should be light my days have been so much better

This information was so helpful thank you for sharing it with us, I had my baby 19 months ago and I am trying to lose my last 5 lbs, I will follow this tips I will let you know when I lost the 5 lbs🤩

This video was extremely helpful! Lots of VERY helpful tips, definitely worth the watch!😊

April thanks for this video please please do a video on how you can cut out sugars or reduce sugary snacks as a petite

I love the idea of the hunger scale, it's really interesting

Your information is great! I think you should consider making a planner to sell to your followers!

Hey April , what do you think about mixing strength training and Pilates ? That’s my current plan and I am a Petite woman.

Thank you for this ❤ Im 4'11 and 140lbs :/ and want to do something sbout my body..i dont wamt to gain anymore weight

@venamind

7 ай бұрын

I'm the exact same height and weight 😭 we can do this!

I'm 5'10" and I find your advice so valuable!

@AprilVWhitney

8 ай бұрын

I appreciate that! glad it helps :)

I’m 4’9” and 88 lbs but my ideal weight is more like 83-84 so I’m definitely in the first camp of women you mentioned who want to tone up and just lose a few lbs. I’m in my mid-30s now and I am starting to accumulate some tummy fluff. I appreciate your insight since I’m just starting out and WAS one of those girlies who thought cardio and restrictive dieting was the key 😮‍💨 My biggest hurdle is going to be balancing getting enough protein WHILE not eating unless I’m hungry. Because generally speaking, I eat very little but somehow rarely get hungry. And if I do get hungry, something as small as a cup of coffee is enough to make me feel not hungry for the next 6-8 hours. My metabolism is so sluggish in that way but it’s been that way since I could remember and I’m not sure what to do about it.. People think I’m intermittently fasting when I say I only eat one meal a day but I’m not, that’s just the amount of food my body naturally demands. And trust me, I’d LOVE to eat more because I love food 😭

Ive been following you for a year and a half. Been doing everything you have preached. From weight training to PFF eating, and tho I have gain new muscle, but I haven’t lost any body fat. And its pretty discouraging when i cant see my gains cuz the fat wont melt away. I did some research in how the body fat gets metabolized and bile is a big key in that. But i had my gallbladder removed back in 2012, so my body no longer has a reservoir of bile to help metabolize the fat out of me. My metabolism use to be super crazy strong before the gallbladder surgery, and now its struggling. The thing is, I don’t know how to lose my body fat without a gallbladder. Doing it your way has only gained muscle, and the scale goes up from that. Im currently at 161lbs at 5’ 2”. Im really struggling and frustrated that all my peers that follow you have success but not me cuz i no longer have a reservoir of bile to metabolize the fat out. PLEASE HELP!!! 😭😭😭

@jelatinosa

8 ай бұрын

You need bile to digest fat, not to metabolize it. Bile breaks down fat in the food that you eat that's in your digestive system. Once you digest food and it gets stored in your body as fat, bile doesn't do anything there.

@karinapena2223

8 ай бұрын

I am so sorry... what have you tried with regards to nutrition?

@Sar_bear77

8 ай бұрын

Im struggling to lose fat too.. i gain muscle pretty easily but fat will not budge so i just look bulky. Its infuriating and no one knows how to help me. For me its not gallbladder, it's messed up hormones and high cortisol...im so tired of nothing working. I feel broken 😢

@kirstinarum8766

8 ай бұрын

I don't have a gall bladder either, but I have been able to lose weight. I used to weigh about 180 lbs (12-13 years ago) and dropped down to 132 lbs. I'm 5'4". Now I fluctuate between 139-143 lbs. I stayed CONSISTENTLY in a calorie deficit, and I've never had an issue losing weight. Not having a gall bladder never even crossed my mind as an issue. I'm fairly active, and will lose weight at a moderate pace at 1700-1800 kcal. I did eat less when I initially lost the weight, but I wasn't as active and did not have the same knowledge about diet and exercise as I do now. How is your nutrition? Have you tracked calories? And by that I mean tracked EVERYTHING you put into your mouth for a period of time?

i’m 5’2” 104 lb and my trainer calculated i need to eat like 1,600 calories a day to maintain i was kind of shocked bc i feel like that’s nothing 😭😭 we can barely eat as petites it’s so unfair!

Thanks for the video, super informative! On the point about protein; I know it's critical to build muscle mass, but a lot of people have kidney diseases and need to be careful with protein. I donated a kidney a year ago, and now I have only one, so I don't think I can afford to eat 100g of protein a day. Is there a good alternative to build muscle mass?

thing is that i do everything correct EXEPCT mindless binge/overeating sometimes

Do you have a replay of the master class?

I just switched jobs and went from 15-20 k steps/day to 10-15k steps/day. I seem to be holding onto more muscle sense. I’m not sure if I should increase or not. Thoughts?

i think the before and afters at the end would make more sense with waist measurements added

I do lift 2 to 3 times a week and when it’s not too cold out we will walk, do you have any recommendations on getting activity in when you don’t actually have a membership to a gym and the weather isn’t good? I think a lot of my fat issues are maybe activity driven. I have gained some muscle lifting, but it feels like the fact, especially on my hips and belly just stay. I’m trying to focus more on nutrition the last couple of weeks. I do track. Definitely could always do way better on that.

PSA for when the math doesn’t seem to add up for you: 1. Don’t panic 2. Calmly reassess if you measured/ calculated your needs, intake and energy expenditure correctly. A little kitchen scale made a big difference for me, as did limiting eating out (saved me money too). 3. If you make a mistake with #2, keep calm and carry on with the correct numbers. Self-flagellation is a waste of energy and it’s counterproductive. 4. If you did 1-3 and really don’t seem to be burning as much fat as the calculators predict despite doing the math right, keep calm but tell your doctor to get some comprehensive blood work done if possible. Have them consider common explanations like insulin resistance, PCOS, inflammation, chronic stress, nutrient deficiencies, food sensitivities, and other hormonal/ nutritional/metabolic issues. Sometimes your BMR is gonna be lower than what is typical for someone of your age and size. This is especially true if you have less muscle tissue or one of the aforementioned medical issues. This isn’t a moral or personal failing, and it’s probably an issue you can address and mitigate with more education and time. When your brain is in panic mode or self-hating mode, you can’t put it into problem-solving mode. I know that’s easier said than done for many of us, but if you need added support to keep calm, consistent and positive, don’t be afraid to speak to a therapist! Anxiety and self-sabotage is also very treatable!

April thank you for all your information. How long did it take you to get your results? I know slow and steady wins the race but was curious how long does it usually take to build lean muscle. Appreciate all you do for the petites

Yup, I try to get in 100g of protein each day being 5'1"❤

Just started following you. I’m 5’0”. It I’m 59 years old. Wondering how the recommendation change as we petite ladies age!

If I follow these reccomendations how long will it take to lose 5 lbs?

I would love to join the class

I’m 5’3 1/2 and 120lbs. I was staying 112-115lbs for many years and then all of a sudden shot up 5 pounds. I was shocked how big of a difference 5lbs made on me. Now, I can’t seem to get my weight back down. I’ve been trying for almost a year and can only get to 118lbs then go back to 120lbs again.

@PowerGurhl

7 ай бұрын

Girl I wish I’m the same height and use to weight 125 I had a lot of muscle but during the pandemic with the loss of walking I’m now 140 and I can’t seem to go down 😢

@Ava-pg9vh

7 ай бұрын

I’m the exact weight! I’m 5’2 and a half and have a good amount of muscle at 120 but a layer of fat I didn’t have when I was 115. Our bodies are crazy!

I never considered myself a petite because I've always been heavy. Not fat, but athletic and dense. I'm now learning petite is less about weight but more so stature and frame lol I'm 5'2, I have dainty joints and hands, etc but I'm jacked 😂 and could never get under 147 lbs as an adult

Can you share which matcha you use?

Love your question at the beginning. I'll be honest, I'm not ready to start because I'm not ready to give up sugar. Not ready for the sugar detox pain. Anyone else dealing with this?

@AprilVWhitney

8 ай бұрын

Instead of giving it up entirely, why not just try cutting back slowly? It's very hard to go totally cold turkey on sugar, and that can backfire. Try little by little!

@katekramer7679

8 ай бұрын

@@AprilVWhitney That sounds way more manageable! Thanks!

I'm on the Nutrisystem plan

Hello, I absolutely appreciate all the great tips given in these videos for petite women. My only small complain or concern is that why is it that most of the videos I search for always specify on non vegetarian meals. It seems like most of these videos are none supportive to vegetarian petite women. People who don't consume, egg, fish and meat. I would love to see more information given for vegetarians too. Thankyou.

@ada5141

2 ай бұрын

I’m vegetarian and petite! I do eat the high protein yogurt daily though (oikos brand). Also I try to have a smoothie with pea protein powder in it daily. It’s a bit cheaper and healthier than the flavored protein powders out there. Other high protein options are tofu and tempeh. There are recipes to make meat substitutes with those and not super processed like the fake meat. (Minimalist baker, Gaz Oakley, other vegan chefs on KZread have a ton of recipes) Also- the silk brand unsweetened soy milk has 7g protein. It all adds up 🙂

GIRL! French’s Sugar Free ketchup is the goat!!!

My husband cut out ketchup at the beginning of 2023 and dropped so much weight😂. He ate it so much though.

How do I train if I work a physically demanding job? I’m tired and sore all the time 😅

@Echolyris212

5 ай бұрын

Lol you find the time. If your job is already physically demanding, than you are already getting a workout lol.

Is it the same for menopause? I’d like to lose 10 lbs and tone everything esp tummy…❤yes I’m ready. I’m a health coach but physical exercise needs a plan and consistency.

@AprilVWhitney

8 ай бұрын

Definitely, this is the place to start. If you follow this 10 step plan for 6-8 weeks and don't see any results, then you can investigate further things to do! But always start with the easiest route first

New subscriber here!

@AprilVWhitney

8 ай бұрын

Welcome!! So happy you are here!

@nubiacabrera919

8 ай бұрын

@@AprilVWhitney 👊☺️Great video!

Wow! I always thought I needed to be hitting 150-160 heart rate to lose weight 😭 I’m 5’0.

I’d be happy if I looked like your before pic!

My sleep is so bad. I workout at night because that's the time I have but my brain is racing with my body

When I drink protein powder I get nauseous, is there a specific protein powder you recommend?

@jjholsman

3 ай бұрын

@denisebohorquez132 If you have trouble digesting the lactose in whey protein, there are a couple brands that use low-heat processing that has less lactose content and easier to digest, such as Level-1 in the 1st Phorm brand. Or try a dairy free protein powder.

Some of u can't delay any longer. Might be if wait longer the fat will stop blood flow completely, or diagnosis.. Im in diagnosis one.. diabetes.. Idk if I believe, coz I think got leptin resistance stuff.. tho.. bloods don't lie 😢 I just want that belly love handle.. yes just one, the upper is quite getting muscle through.. Well more like a line not full on fat love handle thing. If my tummy fat gone be finally ready to get more muscle there. I think I'm skinny fat.. 🤔

Me as a 6 ft 1 woman watching this ❤

I have a question, i can't seem to find the right maintenance calories and also my deficit if i want to lose weight, does anyone know what it would be if im 18yo, 5'0 and weight around 112-114 lbs? also i want to know in a state where my life is sedentary, since school as of now doesn't let me enough tim to exercise, like how many kcal should i eat if i want to be in a deficit and lose weight? oh and also my body is more on the endomorph side, so i gain like really easily weight n can't seem to get rid of it!

@salynaphelps3710

8 ай бұрын

Everyone's body is different so it's a bit difficult to find the exact amount of calories you would need but if you look up maintenance calorie calculator those can give you a general ideal of where you should be and for some you can also alter exercise frequency

@chelseawoodall3361

7 ай бұрын

You can try several TDEE calculators online to get a ballpark estimate. Your stats put you around 1450 for maintenance, 1200 to lose 1/2 lb per week (and I wouldn’t suggest you try to go any faster than that as you’re already quite small). The best thing to do is hit a calorie goal everyday for a few weeks to month and see if your weight is doing what’s expected, if it’s going down then you’re set! If it’s not you can start to slowly decrease your calories until you see that 1/2 per week coming off.

Why are there Ads every 4-5 mins 🤦🤦

Hi i found you today. A question what caunts as petites. Im 4'11 am i to big to be a petite. Otherwise this is a very good video ❤❤❤

@TheShumoby

8 ай бұрын

You're petite. Anyone 5'4" and below is petite

I’m not sure if there’s already a video on this - but what if you’re trying to exercise and maybe gain a little bit of weight or at least maintain it? I’m 5’2 115-118 lbs and have struggled with being underweight for years. I’m just worried if I exercise I’m going to get way too skinny considering I still have problems eating enough.

@LAS593

8 ай бұрын

Strength training/ lifting and protein. Do the type of workouts that cause you to grow muscle - you can gain 5 pounds of muscle and show a 122 on the scale by building your muscle up. Workouts don’t need to be about burning fat if you don’t have excess fat to lose. Half of the people who go to gym every day are not trying to lose any weight at all. Many many people in the gym are there to gain muscle which causes the number on the scale to increase. I would bet half the people you see in the gym want to see a higher number on their scale not a lower one.

@TheShumoby

8 ай бұрын

Yup lift weights😂 You will build muscle and weigh more if you like

@jelatinosa

8 ай бұрын

Well, if you are anything like my partner, who is naturally lean with a high metabolism, he loses weight if he doesn't workout. His muscles waste away and he looks very thin. Even things usually thought of as "cardio" like riding bike or running helps him maintain his leg muscles and keep on weight.

@anupamurali3795

8 ай бұрын

if it helps, I saw amazing muscle gains by eating at a 200 calorie surplus (started at 108 at 5', ended at 113) and I saw such a transformation. I think it's worth a try! My abs are more defined than before :)

@peacelove7437

8 ай бұрын

I'm 5'1" 105lbs. Im not too skinny because I strength train 3 times a week. I wanted to gain 5 lbs of muscle but it's better to be petite curvy and tone, butt is perky and looking good naked is more important and of counter being healthy.

You honestly need a British version of your program. It’s a bit baffling for me when I go to the website and see it costs in dollars 💵, and I’m like 🤔??? I lose my courage just because it’s an international conversion rate 😢

Noooooooo I missed the masterclass 😭😭😭

It may take years

I want to lose 10kg im pear shape my thighs is my problem

I CAN NEVER SEEM TO LOSE WEEOIGFHHTTT i need to eat so little

There is sugar free, very clean ketchup out there.

I don't see any difference in what she us saying as a petite person versus an average size person.

@feev4571

11 күн бұрын

Don’t think the point of her channel is that these techniques won’t work for larger people, but that there is less “wiggle room” for petite women. You may, for example, as a 200lb man, be able to cut out 500 calories, lose a bunch of weight in a month, and go back to your normal calories with no issues. But when you do that as a small woman eating 1500 calories a day, you’ll cut your calories into starvation mode, tank your metabolism, and more than likely gain the weight back immediately after returning to maintenance calories.

idk why but you have jennifer lawrence vibes

Prioritizing sleep and parenting young children - the two just don't go together. Just sayin'. Good quality content though.

@neovu4105

8 ай бұрын

It’s so hard. I don’t want to wake up at 5am before my kids wake up to train either 😮‍💨

Words ACTUALLY CONTAIN ' Ts' !!!!

Losing 5 pounds is easy. You don't have to do a thing. My body just loses 5 pounds in a day or two just by limiting my Food intake. If your not doing a 3 meal plan and just eat one good meal a day you'll surely see results and just being active gets you there. I think the body easily loses at least 5 pounds with very little effort and it based off of your eating habits to know if it needs to go into starvation mode or not.

Hopefully, you don't become one of those people who plaster their silver KZread plaque everywhere (I unfollow such people on principle)

@AprilVWhitney

8 ай бұрын

😂 I plan to hold it the entire time I'm filming...JUST KIDDING

@Max-OCATCBuff

8 ай бұрын

@@AprilVWhitney that deserves a ping. Obviously, not a woman, but a thinner man, and I like your vibe (not the "eat whatever nonsense you want because you're a sunflower" vibes on YT these days).

@weenusfranklin2752

8 ай бұрын

If they worked hard for it, then why shouldn’t they, you sound a little bitter

@Max-OCATCBuff

8 ай бұрын

@@weenusfranklin2752 You might be right (actually, I will admit you are right, as most influencers put a lot of time and effort into their content).

You talked to much

@ROXELL

Ай бұрын

She already gave timestamps for every subject she talked about, and all KZreadrs with a vlog talk, that’s the point.