How to use beans to turbocharge fat loss before spring, according to a dietitian

The recommendations span several lifestyle factors, from dietary choices to sleep patterns and daily movement habits, acknowledging that women of smaller stature face distinct challenges when it comes to calorie management and weight loss.

Taking to TikTok, the dietitian explained that shorter women must make every calorie count, given their naturally lower metabolic rate.

She advised prioritising substantial, nutritionally complete meals rather than grazing throughout the day.

"By having full, intentional, goal-supported, nutritionally adequate meals, instead of just relying on snacks, you won't be thinking about food anywhere near as much," she explained.

The nutritionist champions beans as a dietary cornerstone, recommending daily consumption where possible. The legumes, she explained, offer impressive protein and fibre content.

Beans provide what Hennigan described as a "second meal effect", meaning their blood sugar benefits extend to subsequent meals, promoting greater stability even when beans are absent from the following dish.

Next is sleep. The nutritionist stressed that securing seven to eight hours of restorative sleep each night proves essential for weight management success.

She warned that extended periods of inadequate rest elevate ghrelin, the hormone responsible for hunger, while simultaneously reducing leptin, which signals fullness.

"As well as decreasing your ability to executive function, which is your ability to make decisions with long-term goals in mind," Hennigan added.

The result, she explained, leaves individuals feeling hungrier, less satisfied, and prone to impulsive choices.

For daily movement, she recommends establishing a morning walk routine, describing it as a keystone habit that naturally encourages further positive behaviours throughout the day.

Hennigan recommended adding a protein source to morning caffeinated beverages, noting that the combination creates a powerful effect.

"The caffeine and the protein are both appetite suppressants and metabolism boosters; together, that's a great fat-burning combo," she stated.

Rather than focusing solely on gym sessions, dieters should prioritise general daily activity, according to Maggie.

She highlighted non-exercise activity thermogenesis as the most adaptable component of one's metabolism, encompassing all movement beyond formal workouts.

Therefore, simply increasing everyday activity levels can substantially boost daily calorie expenditure, she explained. For petite women with limited caloric allowances, this approach offers a practical path to creating a sustainable deficit.