Short Gal’s Weight Loss Program: SHAREFIT Diet Plan for Petite Women
Weight Loss What's inside?
Morgan Medeiros MSc
November 10, 2017

SHAREFIT diet plan petite womenShort statured gal struggling to lose weight? You’re not alone: weight loss and maintenance is infinitely more difficult for ladies standing less than 5’4 (the height of the average American woman).

So why is weight loss so much harder for women on the shorter end of the spectrum?

It all comes down to metabolism: a smaller unit in height also necessitates a smaller unit of weight, reducing total Caloric need. Making matters more difficult, the influx of Calories in the American diet makes it almost impossible to maintain a healthy weight for someone of average height, let alone someone of smaller stature.

Consider that many restaurant entrees contain upwards of 1,000 Calories- 83% of the average short gal’s daily Caloric need, and you’ll likely see the issue.

Additionally, a smaller unit also burns fewer Calories while exercising, meaning that the time you put in at the gym may not burn as many Calories as you think- treadmill outputs, for example, are typically calibrated using larger bodies, meaning that the stated number of Calories burned (according to your treadmill, that is) is erroneously high.

Despite the many obstacles faced by smaller ladies, losing weight and maintaining a healthy weight is possible, with careful attention, education, and a plan- and luckily, we have the educational tools and planning done for you.

As for attention? Get your pencils handy, ladies! (Or, go for the modern approach and bookmark this page for one-stop access to the entire program!)

Our Short Gal’s Weight Loss Program features a weekly meal plan and workout guides specifically designed for smaller ladies. Our recipes are easy, minimal prep recipes, meaning you won’t need to spend hours slaving away in the kitchen to create delicious meals you can feel good about eating.

Each day, you’ll eat three meals, plus a daily snack and treat allowance- your allowance can be used for whatever you like, but we recommend that at least half of it goes towards healthy snacks to fuel your body and keep you pushing through the day. The other half of your snack and treat allowance can be used for treats, including sweet treats or a nightly glass of wine- just make sure you stick to your given Calorie allowance.

As for beverages, make sure you stick with water and zero-Calorie beverages, unless you plan on using your daily Calorie allowance for Calorie-containing beverages.

Ready to get started? Check out the shopping list below and get ready to start moving towards your healthiest, happiest weight. When you’ve finished your shopping, head on over to the Short Gal’s Weekly Weight Loss Meal Plan for all of the amazing recipes catered to the nutritional and caloric needs of the vertically challenged. From there, you’ll check out the Short Gal’s Weight Loss: Daily Cardio Challenge and the Short Gal’s Weight Loss Bodyweight Workout for Strength because no weight loss program that works long-term is complete without these two critical exercises. Once you’ve reached your weight loss goals, finish the program with this Guide to Maintaining a Healthy Weight When You’re Petite.

Short Gal’s Weekly Shopping List


• 4 Apples
• 4 Bananas
• 4 Avocados
• Romaine
• Spinach
• Green Leaf Lettuce
• 4 Red Bell Peppers
• 4 Green Bell Peppers
• 1 Red Onion
• 3 Yellow Onions
• 3 Cucumbers
• Baby Carrots
• Celery


• 1 Can Artichoke Hearts (packed in water)
• 1 package Microwavable Brown Rice
• 1 can black beans
• 1 can garbanzo beans
• 1 bottle light greek vinaigrette (or balsamic vinaigrette, 60 Calories or less per 2 tbsp)
• 1 jar Light/reduced fat mayonnaise
• 1 jar prepared marinara sauce
• 1 bottle buffalo sauce (such as Frank’s Red Hot)
• 1 bottle BBQ sauce (60 Calories or less per 2 tbsp)
• Fresh Pico De Gallo (or desired salsa)


• Half and Half
• Multi-serve container nonfat greek yogurt
• Shredded Parmesan Cheese
• Crumbled Feta Cheese
• Crumbled Blue Cheese
• 2 dozen eggs


• 3 lbs chicken breast
• 1 package Aidell’s Chicken Sausage (desired flavor)
• ¼ lb sliced deli turkey breast

Morgan Medeiros is a certified nutritionist, holding a both a Bachelor and Master’s Degree in Clinical Nutrition. Morgan completed her undergraduate education at Central Washington University, and her graduate education at Northeastern University. During her time as a graduate student, Morgan focused her area of expertise in health education, weight management, and behavioral change. Morgan has experience working in areas of nutritional neuroscience and disease prevention, obesity prevention, and weight loss. Morgan also works in areas of nutritional analysis and menu labeling for restaurants, where she is able to creatively bridge her interest in food culture and health education. In her free time, Morgan enjoys traveling, reading, writing, running, and spending time with her family and friends (including- most importantly- her dog, Clyde).

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