Thank God someone is actually talking about this finely. Back in 1991 when I decided to lose weight I proved at least with my body that calories in calories out does not work. I found that if I added 400 calories of protein it would do something different than if I added 400 calories of fat and even something completely different if I added 400 calories of carbohydrates. Even though the total amount of calories in the end was the same depending on what macronutrient I increased the results were completely different.

I've been reverse dieting for 8 weeks now, and i've lost 12 pounds while going from 1500 calories on average per day (~110-120 g protein and i fill in carbs and fats intuitively) to about 1900-2000 per day! i totally found reverse dieting worked for me as someone who on average has a daily energy expenditure of 2400-3000 calories per day- i was chronically undereating and it was hurting me.

Thanks for helping me stay on track!!! I love how frequently you’ve been uploading!

This lady is a pleasure to listen to and look at, my favorite youtuber

Reverse dieting help me so much! I feel like I can use food to strengthen my body rather then have it be something that will hinder my progress.

Very good info. I was all in on cico losing over 80lbs over the last year on diet/exercise. Then I hit a plateau for 5wks and got really angry and confused as I didn’t change anything I was doing but the process stopped working. Not enough influencers talk about how to do refeeds or reverse dieting. I had to research what was happening to me and look up specific videos to change my strategy to continue my fat loss. That led me to you. And you do talk about it a lot, so thank you and I subscribed.

This is so true!! I just recently started tracking macros for the first time just to bring more attention and awareness to what exactly i put in my body and realized i was undereating big time. Since then I've been eating more than I ever have in my life and lost 5 pounds in the past 2 weeks. AND I've been having so much fun tracking everyday. I feel more in line with my values and I feel like a little scientist!! lol. on top of losing weight, i went from having excruciatingly painful pms symptoms every month to having literally no symptoms at all. Learning from Marisa's videos and acting on this knowledge has literally changed my life. I somewhat fell off the wagon regarding being on top of my nutrition and overall health in the past year or so and finding this channel has re-lit the fire in me. So thankful!! :)

13:55 I have just started a 10 days maintenance (5th day as of now) after being in a deficit for a long time. I didn't want to do the whole reverse diet thing and just jumped straight to maintenance as I consider myself rather healthy and young (21 yo). I'm not going to lie that I was a bit scared I might gain weight BUT I somehow seem to look a bit leaner and slimmer, even though I don't workout as much. I still don't quite fully understand how or why but nevertheless, I am very happy with what I see in the mirror, meanwhile eating a great amount of food.

Great information as usual! I have a friend who's overweight and struggling with her health. I always send her your videos if I think they're helpful and relevant to her situation and she seems to be doing so much better! Will definitely send her this one. Also that ping pong game looked like a blast! 😁

Thank you for always taking your time to share all this info with us!

Great video and fantastic information! Thanks! ❤

When I first started getting into Health and fitness I read a weight loss book I think it was from the 1950s that recommended eating 500 calories a day so I did it I lost weight very fast I went from 150 lb to eventually 97 lb, and for a while I continued eating very low calorie I did increase my calories over time but I never increased it enough to feed my whole body I became afraid of calories, yes I lost weight rapidly but it wasn't worth it, I wish your videos existed back then and KZfaq with all this awesome accurate fitness information, I know from experience rapid weight loss is not safe not good not healthy to this day now I'm paying for what I did to my body through eating very low calories but I'm on the path to healing now, I haven't been to that section of the library but I hope that book is gone, I don't even know how a dangerous book like that existed I wish I could remember the name of the book and the Doctor who wrote it all I can remember was that it was from either the 1930s or 50s, I guess back then their health and fitness information was dangerous to endorse such a low calorie diet ☹️

Pro tip! As a pasta sauce saver. I get silicone muffin molds and portion it out and freeze it. Pop em out of the molds and keep in a zip lock so you're not forced to eat the same thing for a week at a time!

I wish the whole world could watch this video

Your videos are helping me soo much!! So appreciate you ❤

My digestive issues interfere with how my calories work. I did keto for 6 months, lost 50lbs while eating 3-4K calories. Hair fell out, body started freaking out no matter how much food I was eating. My body just couldn’t process the fats. I added carbs back in and it was like I had crash dieted with the bingeing and cravings. It was really crazy.

I just found your channel and became your 100.000th subscriber. How cool haha. Can’t wait for more of your videos!

The cals in and out model is wonderful, yours iterpretation of it is spot on - imo the problem lies in people who oversimplify it and just run with it

There are bunch of people who really want to lose weight. But sadly, they don’t really strive to get that results. One of the reason is they are lacking about their reason why they want to lose weight. For me, having that clear reason why is something that can really speed up the process and keep you going for a long time. Luckily, this channel is one of those who really give motivation to the viewers like us. I know it, because that’s what I felt when watching their videos. Im a fan here since last week.👋☺️

Good points made about metabolism. It's definitely oversimplified in the fitness community. I'm in the fitness profession myself, and love to pick other coaches' brains about it sometimes. But it's sad that so many of them don't really emphasize the importance of food quality. For instance, I always like to ask about GMOs, pesticides and overly processed foods....but many seem to say that " doesn't really matter too much as long as your calories are right." I'm not sure how much research there is on the burden that these pesticides, etc cause to the body, but I'd like to believe that on a cumulative scale they are contributing to disease...and that can eventually shift the body's priorities in having to work extra hard to "clean up and heal" more often than it should. Hey...maybe this can be a topic for one of your next videos 😉🤷‍♀️.

Okay congrats on 100k cutie & great video as always girl killing the game :)

Also, new favorite video of yours. I basically get attacked when I say it’s not 100% CICO.

Hi I used your macro calculator last week to see where i am right now, and i like it! I agree that CICO model is a little over-stated given that of course if we slow down our metabolism we cannot estimate our calories expanditure very accurately, on top of the fact that even calories in is not very accurate, human body has too much variables we are not a machine LOL and thanks god! all your advices are so useful to don't ruin our metabolism!

Can you speak more on carbs and insulin sensitivity? Keto is the only diet I am able to lose fat with but it's just not sustainable for me.... Thank you so much for all the great information!

It’s funny, coffee does the same to me. I always thought it calms my energy rather than excite it and then I crash. I find only green tea/ black tea is the only thing that works to increase excitement/energy and boosts my mood.

Ya know what, your videos are great and all, but I would love love LOVE if you had some podcasts or something so I can work on the brain gainz too. You speak very intelligently on health and fitness and would love if you made some longer content with deeper explanations on some of these topics!

I have chronic physical and health issues. Your videos have helped me completely change my view of fat loss and building muscle. Just started my fitness/nutrition journey and when I'm ready I'll go into mini cut/bulk cycles. Right now just kinda eating intuitively and focusing on nutrient dense foods.

It definitely makes sense that weight loss/fat loss is more complicated than calories in calories out, I have not had much experience myself as I keep having to stop for various reasons! Also were did you get your mug from as I love it! x

Yo when did you get to 100k!? Congratulations!! 🎉❤️

I love your new editing style. It make me laugh.

your hair looks amazing!!

Woohoo! another video!

TW Birth control TL/DR hormones are important, there are some things a pill can't fix, and could potentially make worse, don't stay in a prolonged deficit, use diet breaks I hit a low weight in 2017 of 112 lbs. I'm 5'2" and an endurance cyclist with some yoga thrown in. I pick up weights now and then. I hit that low weight at the peak of summer riding. I wish there was some sort of theory that applies to cyclists in the off season so we can cope with how much weight we gain back. By December, I was 125 and I thought something was wrong. And you know, it was probably nothing wrong at all. But I fought it. I cut calories for months only to put on weight. By April 2018, I was 135. I got back down to 125 by August but reversed back up to 133. WTF. Well, cutting calories cut my activity way down. I didn't ride nearly as much. So, I said lets ride 1000 mi in 5 weeks. I'd reversed up to 2200 calories and maintained my weight. WTF. By December 2018, I was completely sold on switching over to weight training as my focus. I committed to 3 days a week. I was up to 135 lbs and saw almost no change in my physique. I cut my cals to about 2000 at this point. I commute by bike 5 days a week and that didn't change. I went on the occasional weekend bike ride but nothing crazy or serious training-wise. About the time I decided to commit to picking up weights, the news was that using the pill, hormonal birth control, for anything other than preventing pregnancy was a bad idea. I'd been taking the pill continually since 2015 because my painful periods were disrupting my personal life, professional life and my athletic growth. Or so I thought. FF to today. I now realize how much the pill disrupted everything. I now realize how much diet and lifestyle can fix a horrible period. The pill made me tired, my muscles didn't recover and even when I ate less and trained more, the weight would not come off. In September 2019, the peak of cycling season, I went all in and stopped tracking and stopped exercising. My period came back October 2019. I was exercising from Feb-Aug 2019 with basically no hormones in my body. Take a moment and try to imagine how painful that could be. I think Marisa knows based on what she went through with her skin journey. Sleep sucks. The brain doesn't want to chooch. The muscles hurt. And add to that, a voracious appetite for which I had been punishing myself for over a year. I started seriously training again at the beginning of this year. I started out at 153 at the end of January and am sitting at 145 right now. I'm able to cut at 2000 calories for two weeks and then take a maintenance week at 2500 cal. I'm not lifting right now but boy am I itching to. I had done the calorie deficit for years leading up to 2017 not knowing about diet breaks. I would eat at maintenance most days and run a deficit on the hard training days. About once or twice a month, I'd let go of the reins and eat what I wanted. I hope to get back to that soon. I do think I put on some muscle since 2017 so my goal weight will be 125 by the end of the year. wow if you made it this far, thank you . love you. all of you. thanks for your support.

Love you Marissa! Just started my KZfaq channel today :)

Loving that hair!!

Loved when you showed the article form PubMed! 😻 I’d say I pretty much think the same as you when it comes to the topic “calories in vs calories out”. The human body is highly complex and one can’t just over simplify it (by saying it’s just the number that matters) nor ignore the basics of physiology. Fat-storage and fat-loss are multifactorial mechanisms that need to be seen as such. Balance between these factors is the key to successful fat-loss. Speaking for myself, I was pretty interested by what you were saying about CBD enhancing energy (as well as helping with stress and anxiety if I read well in your book) and I think I might try it out pretty soon! 🤗

Random video idea but I feel like you should do a favorites video! Like ur favorite workout gear, snacks, books, pod casts, mugs, clothes, etc. it’d be so awesome!!!😊😊

Could you please let us know what you are doing (or not doing) with your hair!!! Looks amazing! Another great video thanks!

PubMed FTW! I need some more CBD products asap, thanks so much for sharing this brand with us!

Just shorten “calories in-calories out” to Cali-CO like your favorite critter! 😁🐱🐱 I may have missed it, but do you have a skin update? I’ve been studying a lot about topical corticosteroids in one of my classes and it reminded me of you!

I used My Fitness Pal religiously for just over a year. Within that time period, I lost about 50 lbs. If I worked out, I'd just add the exercise in the app and then I would get those calories added to my daily allowance. As soon as I stopped tracking my calories (and started eating bread and cheese again), I added on about 25 lbs. I'm currently on week 2 of AIP because I've developed some health issues. I'm glad you noted that you should work on health before fat loss because I've been so hard on myself to lose the weight I've gained back. I feel like I'm really trying but my progress is slow. But, I will get to my goal eventually. I just have to be patient and stay dedicated. Btw, I only found your channel because I was searching AIP videos and you came up. I've been watching you since. Your content is gold. I appreciate your information so much. ❤

Hi Marisa, I've been meaning to reverse diet for like 3 years now 😬 I last like 2 days max and then guilt and fear kicks in and I resort back. Any advice or video recommendations on how to commit to and trust the process? For me the biggest thing is the ridiculous identification and power that particular numbers have over me, i know its ridiculous but i just can't seem to ignore and go against what my head tells me that those particular numbers equal to me as far as my self worth etc. I love you channel and although im still really struggling with my eating disorder mindset, your science-based approach can be really eye-opening to me and the little realisation and push i need at times. Sorry, I rambled a bit there! Have a great day 😁

HE PUT A TILE ON THE CAT 😂😂😂 that’s amazing!

🙌 I started an Apple cider detox today. Let's see how that goes

That salmon looks 💥

I’m following intermittent dieting (as well as IF). I’ll be in a deficit for 3 weeks and maintenance for 1 week back to back.

Omg YESS ur the best!!!😆😆

15:36 - it wasn't clear the first time I watched this video, but now I have been through a reverse diet I totally understand 👍

Stress has a major influence on my body when it comes to weight gain..the month of March has been extremely stressful for me coupled with a bunch of anxiety attacks and I have managed to put on 4kg just in 3 weeks without any alterations to my diet 💩😭

Nice message girl !!! Explained very well 🤗❤ Calories matter, but health is more important for fatloss LONGTERM! It's important to spread the message to all girls and women. Low grade inflammation and water retention during chronic dieting with caloric deficit shouldn't the way to go for a healthy, lean physique and aging nicely... 😘

Of course it is more complicated than calories in and out on weight loss. Various other factors are in play. Always good to find some activity you haven’t done in a while or never. So glad now I have twice a week in massages from massage therapist again!! Definitely will help my stress levels.

i love your breakfast ... when i do not have eggs .. i will have fish with veg (steamed veg is the best) and a bit of rice... and i use the same pasta as you... because i don't like meat in my pasta sauce.... and rice and beans is a staple at my house ...... ... love your diet

💜💜👍Your looking much better!💪 💜💜 - Syn

Please can you do a new video on the products you love eating and drinking on your new healthy eating weight loss plan. It could be like a "lockdown low-down" on your favourite items you stock up on from the shops 😊

So I know people cycle their calories to prevent this metabolism stagnation (usually 2 weeks dieting, 1 week maintenance, or something like that) but what are your thoughts on within-week cycling? Like eating 5 days in restrictions and 2 days of maintenance/surplus. I’ve seen the idea thrown around, not sure how well it would hold up. Thanks xx

Can you do a vid on how to EXACTLY lose fat? Cuz there are sooooo many vids about it and I'm kind of confused.

This is all very fascinating. Can you talk one day about losing fat while intuitively eating?

i can confirm that this is definitely the case. having been messed around on diets for years, there was a point at which they took away nearly all fat from my diet, at the same time i trained hard at the gym around 3 times a week, and my weight hit a plateau where it wouldn't budge. i slept horribly because i was constantly aching from training and too exhausted to have good sleep (if that makes any sense), and was hungry all the time. as soon as i re-introduced avocado, olive oil, smoked salmon etc. around twice a day, the fat started coming off.

Let's show marisa how much we love her and please continue subscribing to her also if you haven't already congratulate her on 100k and leave her some fun videos to do as a special celebration of this milestone😊❤

New roommate? Still in LA? Skin better? No more bf? I feel like I missed a couple videos and all the deets changed. Glad you’re well 👌🏻🤙🏻🌠🙌🏻

I don’t know if it will work the same, but I usually freeze my sauces/ pesto once I open them so that they don’t go bad!

Man when I've been on birth control I GAINED SO MUCH WEIGHT. I was working out 6 days a week, doing 2 a days 3 of those days and carefully weighing and measuring my food. Like obsessively so. But like, my body was fucking busy dealing with the hormones and stuff so I gained weight. I'm a person who has weird hormone sensitivities and react pretty intensely to fluctuations. This nuanced perspective makes so much sense and matches up with what I experienced. Dropped the bc, dropped almost 30 lbs in like 4 months. 🤷🏾‍♀️

I agree it's a bit of both regarding calories in and out. I also think it depends on the individual person,how there body works,there attitude to food (self contol) and their lifestyle.What work for one might not work for another.Btw you seem to be getting more beautiful by the video. :)

I wish I had the money to work with you and learn more from you about the perspectives you have learned. The reverse diet idea is fascinating to me, but I wouldn't even know where to begin. I have had disordered eating issues that started when i was a child... I have been trying to find a way to heal for YEARS now... But I think i need to figure out how to implement reverse dieting...

Please do a video on cellulite

omg you got a cat!!!😍

When I use your macro averager, can I subtract fiber intake from my carbs?

You look EXTRA healthy and glowy today.

Do you have a thrive market favorites video?

you can buy powder l-theanine. it is as good as cbd for my opinion but definitely cheaper ^^

many trainers had done reverse dieting on me. I did Apoe genetic test where it healed my hormones but still having a hard time to find the right calorie since I am an athlete and fitness instructor at 45. My hormones are healthy too. I work with a professional dietian too. Tips on women in the 40's?

Thanks for the video :)) just wanted to ask: I’ve been doing squats/banded walks with a light weight + heavy resistance band and I noticed my thighs have swelled up a bit after around a month of these workouts and it hasn’t gone down, They seem pretty firm so I don’t think it’s fat, but I’m trying to slim them down, so do squats bulk up the thighs? I’ve been eating at maintenance however I’ve increased my protein intake from my previous macros also

So if I have autoimmunity what do I do to take care of that “first” it will always be with me …

You're crushing it, Marissa - as ever. :) I recently watched a presentation by Dr. Jason Fung on the importance of Insulin control when losing weight, it's up here on KZfaq by a channel called QuickTalks. It might be an interesting watch for you and a potential video idea, I'd love to hear your opinion on it either way. Stay safe!

I always battle with those leftovers!

Has Ernie claimed you as his new owner? Lol. It appears this way on your videos 💕

Marisa what you're saying makes sense, but I'm really worried I'm going to gain weight if I eat more food. My basal metabolic rate is about 1600 calories I think and most days i am eating less than that. I would like my maintenance to be higher so I can eat more food, but I don't know how to do this without gaining weight. Do you have any tips?

If someone is underrating (not severely) but maintaining at 1600kcal, how many calories do you recommend they increase per week if they’re reverse dieting in quarantine?

Whenever someone tries to explain the process of gaining or losing body fat by the "laws of thermodynamics" I role my eyes. By their very definition those laws deal with closed system which the human body is not. It's not a matter of physics but bio chemistry.

Also fibre rich foods can reduce the amount of calories absorbed whilst also feeding your gut microbiome

I don't count cals just macros, it ends up working out better for me

Quick question: If i eat 1800 calories a day and burn 200 calories exercising am i creating a deficit? I workout 5 days a week for 40 min a day with two days off.

i can’t bring myself to eat over 1000 calories like on a cheat day where i feel like i eat loads i can still only eat around 1000 calories. do you have any tips to get over the mental block to eat more?

So if I have eating like 600 calories which is not healthy and I did not feel really good but I want to increase my calories should I increase it all in once all better little by little

I like your Hair 😊 please tell how do you get it so nice 😊

What is your highest weight and how much weight have you lost?

Would you consider a keto diet again to lose weight?

This might be out of context, but I have to ask where did you get the skirt you wear on the thumbnail?

I’ve been trying to loose weight and looked up how many calories I should be eating to loose weight and I’ve been following that for a few weeks and keep weighing the same every time I weigh myself. It’s so frustrating

I want to lose fat but not weight. I also wanna gain muscle. I eat from 1300-1500 cals a day but my apple watch says i burn total 2100-2400 so idk how much to eat

You probably don’t get the spike because you dont have adenosine built up in your brain; probably because you are being really good about sleeping enough. But you’ll still get the crash if your body makes adenosine in that 8 hour period, which is most likely. You might get more noticeable results if you wait till a bit later in the morning to have caffeine so it has something to work with.

How can i loose weight without doing ketogenic diet :'(

Me as a medstudent trying to lose fat due to stress and lack of sleep 😂

Is your cat's collar attached to a tile?

7:40 is the start

For calories in-calories out, body fat percentage. I'm pretty overweight but I carry a lot of muscle under that fat meaning that anytime I tried to follow a macro calculator I just wound up undereating and being so hungry I gave up after like a day in order to eat everything in sight.

In order to increase your metabolism you have to slowly increase your calories and add strength training to your workout. For years cardio has helped me stay at my goal weight but now as I am turning 34 it's not working. Now I'm going to add some strength training (which I hate) to burn the fat I want to lose.

I'm out here being unhealthy, eating one meal a day. There's no way my body is going to adopt to 300-600cals a day

Intro ?

The human body does NOT have a calorie counter!