HOW TO LOSE FAT | 3 Main Principles You MUST KNOW

Рет қаралды 32,762

Жыл бұрын

The most important things for weight loss! There's a lot of myths and misinformation out there about how to lose weight. This video breaks down what you REALLY need to know about how to lose weight AND keep it off
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Пікірлер: 108

@tdean5840 Жыл бұрын

You are the reason why I have lost 15 pounds over the last 22 months and kept it off. I do two weeks in a small deficit and then take off one or two weeks at maintenance. Extremely sustainable! I have done this for 22 months and I feel better than ever. I do Pilates five days a week and ride my peloton twice a week. I can’t thank you enough. You have helped me conquer yo-yo dieting.

@MelinParis1 Жыл бұрын

Great congrats! May I please ask: Pilates on the mat or on the machine? No other weight lifting? Thank you!

@tdean5840 Жыл бұрын

@@MelinParis1 reformer Pilates at club Pilates. There are lots of classes there… control, center and balance, CP fit which is like a Boot Camp, reformer flow and suspend, which is TRX.

@Dreblueskies Жыл бұрын

That sounds amazing! I just found her channel and hope to learn how to finally get healthy.

@helenmccormick2506 Жыл бұрын

Well done!! 💪how do you know what your maintenance calories are as you lose weight? Do you go back to your original maintenance or adjust over time?

@lubnan08 10 ай бұрын

❤❤❤❤

@teachthechildren2 Жыл бұрын

I really wish I understood this concept 15 years ago. I was yo-yo dieting and focusing too much on cardio for wayyy too long. I’m finally with a trainer who is helping me build a good workout/nutrition plan.

@SLocky82 Жыл бұрын

Really do need to accept the mindset of 'slow and steady', great tips as always 😊

@MrRKWRIGHT Жыл бұрын

Good Saturday morning Miss Fit and Nerdy. Congratulations on making your weight loss goal. I'm happy to tell you I've reached mine - thanks to all your excellent tips.

@jennyrstanley1 Жыл бұрын

Great video! Thank you for sharing all of your hard-earned knowledge.

@VarshaaaBeauty Жыл бұрын

This is golden information! I love this. Thanks so much for all of this.

@Siegbert85 Жыл бұрын

I can't get enough of your videos... they hit the nail on the head so much. It's wonderful

@MissFitAndNerdy Жыл бұрын

Thanks so much!!

@johnpittsii7524 Жыл бұрын

Thanks for the tips. Hope you are having an great and awesome day ❤️

@giselle5533 Жыл бұрын

Thanks, Marissa. Love your lessons 💕💕

@tommycerda1689 Жыл бұрын

Hi Marissa! It’s so good to see you! I hope you’re doing well! Excellent video btw!

@tamarapickens1988 Жыл бұрын

Delurking to say what is being mentioned in this video is true for me. At the start of lockdown, I was finishing 75 Hard and lost a good bit of weight really fast but primarily doing cardio and less lifting. I have been paying for that mistake ever since. I lost SO much muscle and strength, I feel like I am starting back at 0 and I gained the weight back PLUS 10 pounds, making my current body recomp even harder to start. I am starting tho (with reverse dieting), but yea, if I could go back to 2020, I would scream at myself to not do 75 Hard (I love challenges but that was NOT the challenge for me).

@EleriOnline Жыл бұрын

I did 75 hard last year and still focussed on weight workouts 4/5 times a week and did yoga for the other workouts and just walking for workout 2 so you can definitely do it without cardio if you wanted to 😊

@misskay6831 Жыл бұрын

I definitely know this feeling. I lost 50 lbs in 2 months by water fasting. It made me skinny fat, dropped muscle and metabolism. I had to spend 6 months doing a reverse diet.

@tamarapickens1988 Жыл бұрын

@@EleriOnline Right, I should have never done that much cardio to lose weight that fast. IF I were ever to do 75 Hard again, it would be a modified version where I would primarily lift. Who knows, I may try again, but with a healthier (for me) version.

@tamarapickens1988 Жыл бұрын

@@misskay6831 Yes, this is me right now, on a reverse diet JUST to get myself back to baseline.

@EleriOnline Жыл бұрын

@@tamarapickens1988 the '75 soft' one looks quite good to be fair, for me it just sparked me to create my own healthy habit trackers - water, steps, taking my vitamins etc so totally customise it to your needs!

@Dreblueskies Жыл бұрын

Just stumbled upon your channel and super stoked to learn more. Definitely going to check our your e books, I need help. Thank!😊

@lollypoppet1 Жыл бұрын

LOVE This! Great information shared, especially if you're coming out of a reverse. Thanks Marissa :)

@JessKaplan Жыл бұрын

I soo needed this pep talk about slow and sustainable habits. Thank you!!

@Thesism Жыл бұрын

Ya I'm really in that constantly thinking about my body phase ever since I put on some weight last year. Like, I work out and I'm happy and don't need to lose that much so I just want to get it over with already! Thanks for the video and motivation :)

@doncortorreal5531 Жыл бұрын

Thank you for doing this you are so awesome I’ve been little afraid of foods as of late

@doncortorreal5531 Жыл бұрын

Btw I hope you have a great day! =^•^=

@csandy427 Жыл бұрын

Yup consistency over intensity. I have a goal to hit ONEderland by the time I turn 30 which is not this April, but next in 2024.

@kellcox8034 Жыл бұрын

Thanks Marisa, such great tips! Also loved your floofy video-bomber napping ❤

@muogbothankgod5138 Жыл бұрын

I absolutely adore it! It is essential that you are aware of these rules before starting your quest to eliminate abdominal fat. Yes, it helped me, without a doubt! Additionally, I'll add the losebellychallenge to my diet and workout schedule! Worth checking out

@c-3606 Жыл бұрын

could you do a video on fitness regarding pcos? i love your fitness videos specifically and i’d love your insight on how pcos plays into that :)

@chrisvelasco1535 Жыл бұрын

Thanks for all of your insight. Been following for a while and have been collecting information before applying it and now that I've been applying, I'm down 20lbs in 1 month through calisthenics and diet. Consistency is #1. Love using your ab routine👍

@MissFitAndNerdy Жыл бұрын

Congrats on your progress! That’s amazing!

@mondscheinblitz Жыл бұрын

Hey can you maybe make a Video in the future on why it is every time biological harder to loose fat and weight in General? It would be rly interesting :)

@MissFitAndNerdy Жыл бұрын

Yes! I can add this to my list!

@melikekaraoguz Жыл бұрын

Hey! I really love your videos and I have been wondering for a while: I have been diagnosed with an allergy against Casein and cannot consume dairy products for now ( hopefully again in the future) and that is why I wanted to ask you and the comment section, how I can have white and shiny teeth like you, because my teeth got darker, even though I have resorted to other fortified foods (milk alternatives, cocoa etc) and even take supplements, so I get around %150 of calcium every day and 300% of vitamin D. It took me a lot of courage and thinking to finally ask you all this question and I am hopefully not going to regret it😊

@user-ed8jy8gx5z Жыл бұрын

Hiii ♥️♥️ I love your channel and videos 🥺 I love how everything is backed with science and your recommendations are actually not extrem 😂 (which is seldom on “fitness KZfaq “ in my opinion) I was wondering if you could ever do a video on Jo-Jo effect and what can be done once you’ve been through the mill and made all the mistakes 😬 That would be awesome ♥️♥️ lY have a great day ✨

@jeanshelbybooks4154 Жыл бұрын

I was literally going to ask this question on your next video but you answered it: I am reverse dieting by adding 50 calories a week for a goal of 2,200 calories (which should probably be more based on my exercise and height but that’s another issue). Why won’t I gain weight by slowly increasing calories as opposed to just jumping up to 2,200 calories? Won’t my body eventually adapt at 2,200 cal and then I can do cuts from then? I’m going to stick with reverse dieting but have wondered this.

@briannapeterson7294 Жыл бұрын

Do you have a video on your dynamic stretches/warm up routine?

@NinaR478 Жыл бұрын

I’ve been finding longer term progress from exercising 3-4x a week, and it being 70% all days but 1 day where I go ham bc why not 😂😂 its not really for physique reasons, more just bc I like pushing myself, but like you said intensity all the time is a recipe for burnout.

@jana3859 Жыл бұрын

Where is the top you’re wearing from? That color is so pretty!

@cinnamonbunprincess Жыл бұрын

.7-1g of goal body weight! Mind blown! this is helpful because I’ve always struggled to figure out lean body mass but this way makes it so much easier to get enough protein

@MissFitAndNerdy Жыл бұрын

Yeah goal weight is a good way to approximate lean body mass! :) obvs goal bodyweight should be a little bit more but it’s not too far off

@EleriOnline Жыл бұрын

Love it too, so many websites have recommended me 150-180g+ protein per day - often ones affiliated with protein powder brands surprise surprise. I’m 5’0 and 130lbs (goal weight is 110) so it’s much nicer and easier to know I only need around 100g of protein per day.

@SioLazer Жыл бұрын

Do you find that most people have to go through a reverse diet multiple times before finding success? Can you talk about why that is? Glad I stuck with it. It took me about 3-4 years to get it right though.

@dez6278 8 ай бұрын

Calorie cycling explained at 10:28

@Fuzzi974 Жыл бұрын

But but but ! If I lose weight and never take the weight back, I'm won't be watching YT fitness videos anymore ! Joke aside, you are right about the fact that to progress we need to be consistent (as in, to build muscles) but to lose weight, in fact, it's good to not be used to an exercise. Because the human body can work a bit like a well greased machine that is more efficient than when it was not greased, we use less energy when we're used to an exercise (and there are studies about this, which I did not save unfortunately...). So it's more "stick to some exercises to make progress in some areas, but do unusual exercises on the side to promote weight loss". Now if you excuse me, I need to go watch again your how to take diet breaks video !

@_aame_ Жыл бұрын

Where did you get your top from?! Also struggling to eat more. Not that hungry. Should I be lifting heavier?

@brooketerry8404 Жыл бұрын

Hi Marissa!! Question for you, is reverse dieting an option on a plan where cardio is required? I have to do some cardio a few days a week for the job I want (usually it’s a CrossFit, orange theory, or weight lifting followed by some type of cardio). Although I’m sure it won’t be as affective, are reverse diets/ mini cut cycles still effective with some cardio as long as you’re lifting? Thank you so much!!!!!

@CarisaRae Жыл бұрын

Yesss I'm always thinking about it lol

@micah4847 Жыл бұрын

I was wondering, do you have any tips for people dealing with lipodema? It seems ridiculously hard to lose weight with it

@daysoftheboo Жыл бұрын

❤️❤️❤️❤️❤️❤️❤️🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻 thank you so much you answered so many questions that I was getting really stressed out about trying to figure out especially the muscle confusion part because I've heard people say you have to confuse the muscle and I'm like what does that mean?? And that you have to constantly switch things up to confuse the muscle what???? I'm still trying to figure out muscle and mind connection I don't know how am I supposed to confuse my muscles if I'm still trying to figure out how to feel them when I'm performing the workouts 😱 and that's true how am I ever going to improve on one exercise if I keep changing things!! I recently realize that I have a hard time with muscle and mind connection with my back shoulders and deltoids, my trapezius are so big and develop and I think it's because I've been using them instead of using muscles that I'm trying to work 😭 I'm trying to grow my deltoids but my trapezius always takes over I think that's also why I have an imbalance in my scapula's and I recently injured my right arm, pain in my shoulder and scapula on right side and I think this might be why, please a video on how to do muscle and mind connection 🙏🏻🙏🏻 I wonder if I'm not the only one who's been doing the movement but not actually performing it correctly and feeling the muscle

@think4yourself1129 4 ай бұрын

the cat in the background! :)

@molasorrosalom4846 Жыл бұрын

Hey Marisa, your one video involving caffeine changed my life. I'm down to around 150 milligrams a day, and that's before my workout and on my rest days, I'm caffeine free. I was wondering if you could do another one, because I'm seeing a dangerous trend with today's young adults, where they're consuming like 600-900 milligrams a day, vaping, and some of them are on Adderall as well. Then they're talking about how their sleep is crap, or they delude themselves into believing they only need like 5-6 hrs of sleep a night.

@MissFitAndNerdy Жыл бұрын

Honestly, I think at that point, people know that that is bad for them. I don't think a video from me is going to convince them otherwise

@NinaR478 Жыл бұрын

Oof yeah that’s me, down to the adderall 😅 ik its sooo bad for me fs. But tbh I’m just not ready to stop smoking or over consuming caffeine.

@iworkout8137 Жыл бұрын

I never did hear what you were doing in Boise, Idaho a while back was it again?

@twixter0 10 ай бұрын

What if I don't have access to a gym and I want to build some muscle? Would pilates at home be enough for a toned look and better composition?

@beckygwinn2107 Жыл бұрын

What book of yours might explain the good carbs to eat before and after a workout ? I’m coming off 4 years of keto and carbs are still a scary thing for me. Thanks.

@mckenziirwin113 Жыл бұрын

Right? I lost 193 pounds on Keto and am currently doing PSMF every other day. I’ve been strict for 2 years now and I stopped working out after I got a factory job. So, I’ve gained about 15 ish pounds back in a year. BUT I know my body. The problem is.. if I add carbs… I’ll gain weight. It’s a HUGE fear of mine.

@elenatunnicliff6782 Жыл бұрын

Where did you get the book shelf around your bed?

@MissFitAndNerdy Жыл бұрын

My mom made it from ikea furniture!

@nocturnus009 Жыл бұрын

Someone in the comments needs to point out just how profound Cleo 🐈 was here. I guess it falls to me. Also, yeah, everything Marissa says.

@MissFitAndNerdy Жыл бұрын

She always loves stealing the show 😂

@nocturnus009 Жыл бұрын

@@MissFitAndNerdy thank you for starting the year off with introspective content. It’s not what the algorithm & social media wants (it looks bad to prioritize on a quarterly report), but looking at what has been is necessary for progression. Going into the new year I realized I needed to incorporate more HIIT & dance into my Apple Fitness+ routine & they exposed my holes with the kickboxing classes. All of the points you made about looking at what works for us & where we need to budget attention going forward are apt.

@gbnzuk Жыл бұрын

Hi Marisa, Have you any thoughts, or studies you've come across, around using steady-state cardio to create a rough calorie deficit while utilising the diet break theory?

@MissFitAndNerdy Жыл бұрын

Cardio is a lot less effective at creating a calorie deficit than an actual nutritional calorie deficit. You can still use it to help create a calorie deficit if you want though! Just cycle it with the calorie deficit and stop the cardio during your maintenance weeks. That said, cardio is also catabolic, which means you’re going to be more likely to lose muscle as you lose fat than if you were to spend that time lifting instead. So for body composition, lifting is more favorable than cardio

@jordantheokay3168 Жыл бұрын

Just got myself a cupple kettlebells today. I'm 32 and I'm at that point where if it's machines or bar bell I'm not interested. Everything I'm doing should be done with body weight, kettlebells and dumbells. I'm just not interested in getting huge or anything like that. I'm thinking in terms of relative strength rather than just putting on slabs of mass. I just finished getting my front splits back now to stretch for my side splits. I'm broke so staying lean ehhh. . . I'll just eat what ever I can eat.

@kaimayne6962 Жыл бұрын

Would you ever have your ebooks in a physical book? I tend to learn better with a physical copy.

@MissFitAndNerdy Жыл бұрын

I have no plans to but you can always print it :)

@assenavnang3166 Жыл бұрын

I am currently eating around 800kcals a day and already lost around 22lbs, I want to do a reverse diet so I can eat more and get stronger (I would love to be able to do a pushup lol) but I dont want to gain all the weight back (I would actually like to loose a little bit more) because I am finally somewhat confident in my body What should I do? :(

@MissFitAndNerdy Жыл бұрын

The hard truth is that you’re likely to gain the weight back kinda no matter what. That’s just what happens when you approach weight loss from am extreme restriction approach. Personally I’d recommend reverse dieting now to get your metabolism up and THEN you can focus on losing weight on a healthy amount of calories

@tjasakosir8341 Жыл бұрын

I have a question about cardio... you said almost no cardio, how does that affect daily step count? At the moment I am doing a reverse diet (for 2 months so far) and I do zero cardio (like running and biking and things like that) but I do have daily walks (normal easy walking, not speed walking), I do about 1x or 2x a day 30min walk to get around 7k steps, plus the rest of the day moving through the house getting a total of around 10k steps a day... is that considered cardio? should I do less and less of walking, moving around? how low should your step count get, under 10k, under 5k...or should I just keep it 10k always? sorry I am just really confused on that... THANK YOU SO MUCH for your content, you are amazing! I have learned so much from you... I was eating around 1300 calories and some days even under 1000 cals and was so proud of myself to eat so low... now I am doing the reverse diet and at the moment I am eating around 2500-2600 calories a day and feeling fantastic about it! So much food freedom, you truly are an inspiration! Speaking of reverse diet I do have another question, I would love to be able to eat around 3000 calories a day as my maintenance, is that possible? I mean if I just continue to reverse diet and each week add 50-100 calories (until I reach 3000cal) and do zero cardio (just my walks to get 10k steps a day) and weight train 3x a week (I cant afford the gym so I do home work out with my dumbbells that are at the moment 1,5kg each and then each month or every other month when I feel strong enough I add 0.5kg to each dumbbell) could I get there or is there a LIMIT to how high you can push your calories... ? Would the metabolism adapt when I would get to 3000cal a day and at some point the weight would stop going up and would kind of balance its self out - stay steady and same, so that 3000 cal would be my new maintetnace or would that never happen and if I would continue to eat like that my weight would just go up and up? I hope you know what I mean, dont know if I explained it well...

@MissFitAndNerdy Жыл бұрын

No, I don’t mean that you should be sedentary. When I talk about cardio I mean traditional cardio exercise like running, biking, etc. I explain this in my video about cardio that I have linked in the description If you want to see how high you can go with your reverse diet, I have a metabolism calculator on www.reversedieting.com. That’s the benchmark for a “healthy” metabolism-most people can add a couple hundred calories beyond that but the limit is eventually determined by genetics. I did have a client who was average height & weight and made it to 3000 calories with her reverse diet

@Jenna4236 Жыл бұрын

It says discount code can't be used anymore.

@wandabutler4932 Жыл бұрын

So would walking be considered cardio?

@HealthMotivator Жыл бұрын

When we gonna get that MissFitAndNerdy And LeanBeefPatty Collab! 😁

@sophiewalsh5492 2 ай бұрын

Okay so I’m trying to do a cut rn (been in a mild deficit for about 3 months). I’m training cardio fairly hard rn, mostly bc I have two weeks off of school and I know I’m not gonna get the chance to dedicate this much time to cardio again once school starts back up, but I’m also wary of accidentally killing my muscles in the process of doing so much cardio in a calorie deficit (of about 250 calories a day). I have pretty low cardio health (which I don’t understand bc I train cardio fairly regularly and I push myself as close to my max heart rate frequently) and ppl in my family die from heart disease. For these reasons, it’s been a major long term goal for me to get into the “average cardio health” range according to my VO2 max. I don’t want to stop training cardio for the sake of fat loss bc I still wanna reach this goal, but I don’t want to do something that is going to harm my musculoskeletal system either. I also wanna mention, I do strength train, and I do that for more time than what I spend doing cardio each week.

@sarahmccabe4371 Жыл бұрын

I've seen a lot of articles promoting reverse dieting and a lot debunking it--I'm wondering if you can share some resources that show that reverse dieting is possible and beneficial? Or if you could talk about those articles debunking it and explain either why they are wrong or misleading?

@MissFitAndNerdy Жыл бұрын

Most of those articles are misrepresenting what reverse dieting really is in an attempt to “debunk” it. But if you have specific articles you want me to look at, link them here and I’ll check it out!

@misskay6831 Жыл бұрын

I did a reverse diet for 6 months. Went from 1000 calories to 2700 calories. I gained 15 lbs (110 lbs to 125 lbs) but it was worth it. I lifted weights. I gained weight but lost body fat by eating more, so I look leaner now. I hope that you give it a try.

@finagill Жыл бұрын

Do you have any evidence to suggest that muscle confusion does not lead to as much strength gain as a consistent routine? That's the opposite of what I always heard so I'm curious as to what the science says.

@MissFitAndNerdy Жыл бұрын

All of the studies haha. The people who say you need 'muscle confusion' have no scientific basis for this claim

@oliwiakutyba108 Жыл бұрын

What is a reasonable calorie deficit? Could I change it after a week of eating my meitenance calories?

@juliii_g Жыл бұрын

500 kcal is generally a reasonable deficit (less if you're only like 1,5 meters tall)

@chRizma Жыл бұрын

Natacha Oceane just put out a video on fat loss and recommends starting with just 10%. If you're losing at 10% no need to go harder with the deficit. I've heard recommendations to stay at that deficit for 2-3 months before reverse dieting back to maintenance, I like cycle syncing so going back to maintenance for the last week or two of my cycle

@taylor-bo3cq Жыл бұрын

Okay question! I am trying to lose body fat but I am a stay at home mom except my kids are not babies so like aside from cleaning my house I’m pretty sedentary at home .. so I have been going to the gym in the mornings to do a 45 walk on the treadmill.. 2.8 speed 1 incline nothing crazy just to make up for the steps I am lacking (I aim for 7500-10,000) and then I strength train. Is walking on the treadmill just to get my steps in and not necessarily for weight loss bad or is it good since I’m sedentary at home???

@victoria-ivanova Жыл бұрын

Walking on the treadmill is great, keep doing it if it fits your schedule! 😊 I'd only recommend doing your strength training first so you optimize muscle building and that is going to help with fat loss in the long run. 💪

@MissFitAndNerdy Жыл бұрын

It’s better to break up the movement if possible. If you sit all day when you’re not in the gym, you’re still sedentary even if you go to the gym for 2 hours. It would be more ideal to go for a walk later in the day (like after dinner if possible) so that you have two periods of activity during the day instead of one. But yes, what you’re currently doing is better than not walking at all!

@jeanshelbybooks4154 Жыл бұрын

I love to swim so I’m not going to stop that but when you say to not do cardio, you aren’t talking about stopping daily walks, right?

@MissFitAndNerdy Жыл бұрын

No, being active is still important. I’m not advocating a sedentary lifestyle. My video on cardio that linked in the description goes into this :)

@jeanshelbybooks4154 Жыл бұрын

👍👍 I’ve been rewatching your reverse dieting videos getting lots of tips! Thank you!

@evanthomas1859 Жыл бұрын

Aren't veggies carbs?

@RudeDog2405 Жыл бұрын

Does long term use of creatine make you bald?

@CarisaRae Жыл бұрын

👍👍👍

@CarisaRae Жыл бұрын

You look like my niece... so I love you

@just3minutes Жыл бұрын

Love that idea of suffering for one year so you sont have to suffer again, thanks Marissa

@Retired-jr3qs Жыл бұрын

Walking is excellent for fat loss. I don't understand this video

@MissFitAndNerdy Жыл бұрын

I never said don’t walk. Watch my video about cardio to get my nuanced discussion of it

@HealthMotivator Жыл бұрын

🤎🐿

@jorgedasilvamarques1150 Жыл бұрын

So wrong about Cardio.....

@MissFitAndNerdy Жыл бұрын

You didn’t even watch my video where I actually talk about it. Watch that video then give me a real opinion. I’m happy to discuss it once you actually hear what I say about it