5 Science Based TIPS TO LOSE FAT FASTER | Become a Fat Burning Machine
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- čas přidán 24. 07. 2024
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Videos Referenced:
How to Reverse Diet: • YOUR SUMMER BODY START...
How to take Diet Breaks to Lose Fat Faster and Keep it Off: • HOW TO LOSE WEIGHT and...
My Sleep Routine for Better Sleep: • BEDTIME ROUTINE to Los...
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Meditation 5 days a week 2mnths plus also prevents shortening of telomeres/ aging. 🤯
okay
Got it 🌟
1. 2:32 - Reverse Diet first to speed up metabolism
2. 5:47 - Implement mini cut cycles to avoid plateaus
3. 9:00 - Consistent, good-quality sleep
4. 15:30 - Resistance Train
5. 17:58 - Manage stress
Thanks!!
thank youu!
☺️ Thank YOU
I'd love to see a video about the set point theory! ♥︎
I’ll make one soon!! It’s now on my list 🥰
Me too! I think I have noticed when loosing weight I have places I traditionally 'plateau' but really they're different set points. They're places where I have to work harder to loose weight or to even gain weight.
I want one tooooo!
Your arms are looking incredible!
omg thank youuuu
I am a former research scientist and I really like how you have added links to primary literature. You must have put a lot of time and effort into your videos. Thank you very much!
Marissa, I found your video about reverse dieting in February 2021, and now in September I’ve lost 20 pounds, and taken my calories from 1200 a day to currently at 1850 per day. You explain everything so well and so detailed that the process was so easy. I also joined a gym and started resistance training and feel stronger than ever. Thank you for all the time and effort you put into your videos. You are a huge inspiration and I’m glad I found your channel when I did! 💕💕
This makes me SO happy!! 😭🥰🙌🏻 Congrats on all your progress! That is absolutely amazing!!
@@MissFitAndNerdy omg 🥺🥺 thank you so much!! 💕
That’s amazing Amanda! If you upped your cals did you have to work out more?
@@Fattiapples I did, I started off running and rollerblading and also lifting the smaller weights I had at home, and when lockdown was lifted I joined a gym! I only had 5lb and 10lb dumbbells at home but they still worked!
IMPRESSIVE!! Wondering if you're still strength training? If so, what your maintenance calories are.
Honestly now all I want is to see mice resistance training.
lmaoooo they have ways of simulating mechanical load but I'd love to see mice curling dumbbells 😂
Love this, omg!!! You’re so good at explaining everything!!!
Yes!! We need a video on set point weight please!!!
I love watching your videos you actually keep pushing for my goals! keep doing these kinds of videos! 😍
Thank you for being a consistent source of science based information made understandable for others!
Honestly, your content is so informative and I appreciate your ability to apply your knowledge to the human body! I look forward to your content!
Love your videos Marisa! I really enjoy your science-based approach to health and wellness, it's so refreshing to see! Please keeping make great content! ♥️🙏
Thank you so much!! I really appreciate it!!! 💗
I have just found you and I absolutely love your videos. So informative and awesome energy! Thanks so much for sharing your knowledge.
😍 Love that everything is science based, like SO many people could benefit from hearing this! Also love that you are spreading knowledge and that you are being so honest about it! Thank you! 🙏🏽
Thank you so much!! I do my best to stay up to date on all the good science :) I love that I've found a community here that appreciates fun data as much as I do!! 🤓
It sure does cuz that shows that there are facts and that a part of society is proving proof that our new lifestyle needs a new way to live in our more secure society compared to how the savage life it was in ancient times.
Absolutely love your videos!!
Excellent information! Thank you so much! 💪🏼 I’ve been focusing on getting stronger instead of thinner. Do I want to lose fat? Yes. But my main goal is to be strong and healthy…the goal isn’t to be thin.
Thanks for the advice as always. Much ❤ as always 😊
Really needed this and some encouragement! This week I put on about 2 lbs since last weeks update (last week ate around 2200) still just trusting the process and probably will increase one more week and see where I’m at! Love the tips!❤️❤️
2lbs could easily be normally monthly fluctuations in body weight due to hormones, water retention due to sodium intake, water retention due to inflammation, or many other factors. Personally, I wouldn't worry about a 2lb change on the scale :)
@@MissFitAndNerdy your awesome Marissa thank you so much!! Honestly I’m thinking of not even weighting myself until I hit my exact TDEE because I know it will drive me crazy😂
Yes to the set weight vid!!
would definitely love the video on set point!
About the journaling journey: I think, once you find your footing within your journaling process you might keep an eye out for the impulse to embellish. There are 2 distinct camps in the journaling community, bullet & illustrated journals. Apologies & Your Welcome for highlighting what will be one heck of a practical versus esthetic deep dive.
Yes to the set point video!!
Love your videos ! What are your thoughts on both HIIT workouts and workouts that incorporate alternating cardio and weights?
First time hearing tips like these 😍😍 thank you so much
Yes I want a video of set weight and identifying that vs a “plateau”
Hi! Thank you for this informative video! I love your content. Have you ever made a video about how to support breast tissue when losing weight to help prevent or lessen sagging?
Omg i just found you...I'm struggling after iron infusions and a blood transfusion with weight gain for no reason. I love your stuff
I hope my videos help!
Great idea to make a video about set point 🙏
Yes Journaling is 100% an amazing way to relax, destress and manage day to day life ❤️
yes please i’d love your rant on set weight!!
Great video! You look so lean by the way!!
Biochemistry is the key, love it
Yes. Please elaborate on set point theories
Awesome video, great job! Very helpful tips. Also you look fantastic! Are you intermittent fasting? I just started it & am curious. Thanks & have a great day! 🌞
Thanks so much! I am not actively doing IF right now. I quit when I came off hormonal birth control due to the negative effects it can have on women's hormones
Please do a video on set weight! I have seen others talk on it and it has made me feel discouraged that I can’t be comfortable at a lower weight.
Freaking loved this video! 😍
Ahh you’re the reason I am so obsessed with getting better sleep 😴 💕
YESSS 🙌🏻 Sleep is KING!!
Ive started to journal my sleep bc of Marisa and ive figured out /why i feel XYZ on an off day/ and its not me, its my sleep lol. Feel a lot better after a king nap 😘.
thank you sm!! I finished my reverse diet and now I'm finally on diet! at the last weeks I felt like I was just shoving food to reach those kcals lmao
I’m so interested to hear your opinion on Stephanie Buttermore’s All In journey and her justification for set points.
Stephanie is on point with her content 🙌🏻 Big fan
Thank you for all your tips! I watched your series on reverse dieting. This is my first week on my reverse diet! I sure hope it works for me. For months I've been eating 1600 calories, weight training, and I've maintained weight. 😩
I used to eat less than 1500 cals a day and dod not lose weight. My body just adapted to too little food. I reverse dieted before even hearing this term, and now eat 3000 a day and maintain my weight ( i have had and still do have a very active lifestyle. So go for it and keep up the food increases for as long as you can, avoid weighing yourself as scales can be misleading. Good luck
@@YazzyYaz1910 thank you for the encouragement!!
Just take it nice and slow!! You've got this!!
great and informational video! i've been really wanting to try reverse dieting but what has really put me off from doing it is because i have a long past of eating disorders and am currently in recovery but weighing myself weekly just scares me :( is there any way to keep track of the reverse dieting progress in regards to whether you should increase or lower your calories for that week without weighing yourself weekly?
Do you have a particular video/insta post where you explain all the supplements (Ashwaghanda,reishi, lions mane etx) and there benefits ? Maybe even with the study links ? Would love to read about it some more. Always loving the science back up 🥰
I have a whole ebook! It has a ton of sources/studies and over 50 recipes for fun ways to incorporate the adaptogens :) www.missfitandnerdy.com/ebooks/adaptogens-101
Yes, talk about set point! Please 😊
I’ve been sleeping terribly lately, getting maybe only 5 hours total 😵💫 excited to try Aura! Thanks!
Oh my goodness! Definitely check out my sleep video that is linked in the description. Aura has been helpful for me for falling asleep but there's more tips in that video that will boost your sleep quality as well :)
Keep it up, I love your videos! Thanks for the great tips.
You basically gave me the best tip here. I had so much trouble falling asleep, but with the cat purring sound I sleep like a baby!!! thx
Absolutely do the video on set weight! ♥️
I tried your grated sweet potato and egg dish and you were right. It's damn good! 🍠🍳👌
A video on set points would be most welcomed!
“YES!” to a video on set weight and how to change it to your liking!
Will do!! :D There's so many misconceptions about it!
A vid about set-weight would be really helpful!!
This video came right on time b/c even though I’m working out & running like I always do….. I am gaining weight. I haven’t increased calories. I think I may need to reverse diet. Thank youuuuu
Metabolic adaptation is a real thing. Eric Trexler also has some great videos with lots of scientific research on this topic. I had the same thing occur, started gaining weight while trying to get abs - my progress just stopped. I've been reverse dieting for a little over a month and comfortable maintaining a stable weight and working out less while eating more calories. I hired a coach who's given me a lot of guidance.
Absolutely love your content! I have not been training/tracking macros since the pandemic began, but I am feeling more comfortable about getting back into the gym and want to get back on track with macros. I wanted to ask you, if I haven't been tracking and am not sure my average calorie/macro intake, where do you recommend to start with macros? Should I use a macro calculator and start at maintenance? Or should I reverse diet from a lower number than maintenance in order to ensure my metabolism is being repaired properly? I would definitely like to incorporate a deficit in order to shed some lbs, but I love your scientific explanation and would like to benefit from being at a "maintenance" before I begin a deficit. I really want to start, but I'm just confused as to what a good number to start is since I haven't been tracking. Thank you! 🙏
Hi! I recommend using the process I outline in this video to determine your current TDEE: czcams.com/video/aUzncLYAjbE/video.html
Thank you so much for your reply! I appreciate it ❤️
I lose a bunch of my COVID weight (and I mean A LOT) by eating intuitively and balanced (no diets or calorie counting, I just ate when and what I felt like eating), by walking 10K steps 3x a week, bodyweight circuits 2x a week and HIIT 1x a week. Though not easy, it was nothing intensive and I saw great results since starting last year in mid-January.
As a Psych major with a specialty in Evolution.... I love your videos being based on science.... the only thing I would briefly add is that there are actual genes identified that are tied to fat, for people who inherit one of those genes from one parent will have to work harder than others. People who have inherited that gene from both parents, will have a very difficult time losing weight but they can do it! They just have to work harder than anybody... but that is just a measurement of their strength! 💪
I've missed you! It's my time for "project comeback".... :)
Yessss love it!! Best of luck!
Would love a set point video!
I hope you get to speak with Greg Doucette about some of these tips. It would make for some insightful content in my opinion
This video was really insightful! I'm 5'2 weigh 108 lbs, and ate 1500 for a cut. Like that's already low, when ppl told me I wasn't cutting enough?? I work out 5x a week, and I need fuel ppl. I initially went from 123-108 lbs through daily cardio, but I didn't have the muscle definition I wanted. So I moved to a more resistance heavy training plan. I gained muscle definition, but still wasn't losing fat. At first I thought it was because I wasn't lifting heavy enough. Now I'm sure it's a plateau/low metabolism. Still eating 1500 cals, so gonna try your advice!
I learned a lot about metabolic adaptation. I'm a big believer in the set point theory, that our bodies want to be around certain weight "homeostasis" and if we try to fight it, it's a difficult road. I'm about the same size as you, 5'2" and about 107 lbs. I was eating over 2000 calories at maintenance - I didn't track calories back then but based on the amounts and types of food I was eating I'd estimate it was that many calories. I decided to get lean and try to get close to a 6 pack or at least defined abs. I was eating 1300 to 1500 calories most days, sometimes 1200. I managed to reduce the belly fat layer and see some abs. I got to 103 lbs working out 6 days a week (running and lifting) but I couldn't sustain the calorie deficit much longer and put the pounds back on. I even did diet breaks or re-feed days of 1800 to 2000 calories but my progress stalled and I felt bloated and tired. I hired a coach who said I was eating too few calories with the amount I was working out and not getting enough protein grams. I've been reverse dieting for just over a month. I'm comfortably maintaining my weight at 106-108 lbs by working out 3 days a week (less cardio than before) at 1800 to 1900 calories and slowly increasing calories to try to get back to the over 2000 calories I was at before. I'm no longer bloated and feeling terrible. I'm hoping to do a cut in several months to try to get defined abs if my coach says it's do-able. Good luck with your fitness plan!
Can you give us the links to the research papers you mentioned please? Thank youuu
I would love the weight set point video!! I've been looking a lot into this lately and it's still so confusing to me
I'm gonna add this to my list!! I'll talk about it soon!!
The only thing that I’m worried about with all of this is that I have a 6 month old and sleep is something I just can’t fix right now, I’m lucky to get 6-7 hours but mostly it’s more 5-6 broken sleep. Have I completely lost my fat journey 😭
Yes to a set weight video!
The mini cut cycling makes sense but I have no idea what my maintenance calories are right now and I'm scared to gain weight while I'm trying to lose it 😞
Love your videos lately!! I was wondering, when you say you eat an X amount of calories a day, do you include exercise in that? Like if you go on a run and burn 300 calories, do you eat that many cals after then?
The calories I give are always the total number of calories that go into my mouth :)
does body type influence what type of exercise you should go for? for example is HIIT/cardio more effective for endomorphs?
Can you drop a link on masks you recommend wearing that are snug and comfy and breathable while you work out?
Please please please do a video about weight set point!
Any suggestions to build my calves? One calf is noticably bigger. 💜
I know this question doesn't fully pertain to this video's topic but I saw your video on tsw and I wanted ask, were you able to workout during tsw? I'm 3 months in and my skin seemed to be clearing up a bit so I started weight training again. It's been a week since I started and now my skin is flaring up again 😔 could it be that working out is causing the inflammation?
YES PLEASE MAKE A VIDEO TALKING ABOUT THE SET RANGE OF WEIGHT BECAUSE THERE ARE SO MANY MISCONCEPTIONS AROUND IT!!!!!!!!!!!!!!!!!!!!!!!
Been doing intermittent fasting for 3 years and at first half year it was great, losing all weight but then i hit plateau and i tried longer fasts but it did not work. Only thing that helps get out of plateau is eating more. For me it is 3 weeks when I start seeing weight dropping, even if I eat a lot 😅
I would love to see a video about set weight.
Does reverse dieting work only for higher carb diets or would it work for keto/low carb too?
To anyone who's reading this:
You are strong. You are beautiful. You are powerful.
Remind yourself that working out is not a punishment for what you ate, but a celebration of what your body can do!
I hope you have a fantastic day :))
Yes, please share about set weight...
How much weight should be added to each workout for resistance training? Also, when should I add more weight? I get loss when to add more weight when I do resistance training.
I’ve been resistance training for 8 years and probably wasn’t eating enough calories for years. I’ve been wanting to lose some mass and look more cut but can never lose any weight/body fat. I’m a long time mindpump listener and was going to run MAPS Anabolic but just don’t want to get even more jacked. Any tips or suggestions to speed up metabolism for people that have enough muscle (5’3, 150lbs, 21% body fat)
In terms of increasing calories when reverse dieting and the mini cut cycles, does it matter where those calories come from? So fats proteins carbs etc or is the total calorie amount more important/the main focus?
Yes it matters a lot where the calories come from. You would want to maintain a healthy balanced diet when you are reverse dieting because if you're eating the total calorie amount but eating unhealthy it will just lead to you gaining fat rather than losing it.
@@preranabhasein5226 I meant that the food quality is still whole and mainly unprocessed/unrefined (should’ve been clearer, my bad), but what about the macronutrient ratio? Should we still stick to 50 carbs, 30 fats, 30 protein etc?
This made me feel better about eating badly this weekend
How often to train and can it be done at home with weights? My highest dumbbells are 20lbs and go down from there…🙏
One things that has helped me with my journey when hitting plateaus is carb cycling. All I had to do is eat lower carbs two days a week and bam plateau was crossed.
That's awesome! So cool how well that can work for some people :)
On your lower carb days did you lower your calories? If so by how much?
@@olaines9154 my calories stayed about the same. I tried upping my fats more on the low carb days to keep me full. So that helped with calories.
I’d love to see a video about set point weight !
do you have any workout challenges?
I would be interested in set
point weight.
Aunt Marisa! You're related to my Cousin Patty Truitt! And my Aunt Mrs. Cubbage! And... My cousin/aunt Katie Bennett aren't you? That means you really are Aunt Marisa Chaela!♥️♥️♥️
Love this! Do i do tip 1 and 2 at the same time or is it tip 1 first and then i can start doing tip 2?
So tip 1 helps you get to a healthy baseline so you gotta do this all by itself first before you start trying to lose weight (it makes your weight loss easier later). If you include tip 2 in this, thats a really bad idea cuz your body wont increase your metabolism. So just tip 1 consistently
If you need to reverse diet, you need to do that first before implementing mini cut cycles. I also recommend maintaining on your new maintenance after your reverse diet for a few months before cutting
@@MissFitAndNerdy thankyou! I thought that's probably it but i just wanted to be sure.
19:09 haha sprint away from a tiger. Not humanly possible but I understand your concept :)
Question about diet breaks- naturally I intake more calories on the weekends (normally go out to eat more etc.) and then during the week I haven been trying to go back to a deficit. Can this be an effective way to avoid a plateau and effectively lose fat?
I will give a reply from my own experiences. I'm not a life coach I just did a lot of dieting. I would think of your goal calories cumulative for an amount of time. So instead of let's say 1500 cal a day think as 10500 for the week coz you body tends to compensate for the intake in a long run instead of just that day. So you might be remaining under that overall total by doing this but might not be working as a platue solution if your weekends go over the caloric intake you should take and the other days you are under. It would be just balancing.
my answer is is just a theory, but i doubt 2 days is long enough for your body to reach the homeostasis that is probably required for the mini cut phase to work
jeff nippard did a review of a new study from earlier this year that disproved the matador study in people that arent obese :(
I have a question about what it looks like if you reverse diet and then go into losing fat towards your goal / ideal body for you.
If you reverse diet and end up at 2500 calories so that you could have a hypothetical 500 calorie deficit while trying to lose fat (at 2000 calories during your cut cycles).
What does it look like once you've reached your goal? As in you've successfully done cut cycles between 2500 calories and 2000 calories. Do you maintain at 2500 then? For forever? I guess your exercise regime wouldn't theoretically change all that much, but just wondering what it looks like once you've hit your goal.
Yes please a video on set point weight 😁😁
I think I will! There are so many myths about it that I feel the itch to debunk them haha
Please do a video on set weight
I am 16 and i have lost 7kg after working out without eating anything as much as possible... Because of me being unhappy of the way i looked i didn't eat anything while working out for 2 hours for one month everyday.... This happened last year... I've gained more weight now and is back to my body before... And i hope i can lose weight this time without torturing myself... :D
HELP!! I have been dieting a lot in my lifetime (restricting calories etc.). In the past 2 years I have kind of been eating without counting/watching my calorie intake, with some dieting in between. I still feel like I can't eat a lot, without gaining weight. How do I know if I have to reverse diet and how do I find out, what my actual calorie intake is right now or where to start (I guess my intake is very different every day)....
Definitely had this experience, I’m a skinny fat at 5’5 120lbs. I had to eat more when I was 145 because I was starving , I initially gained 5 lbs as I transitioned to keto mode but then the weight just fell off. Don’t be afraid to gain or swell as your body changes from burning carbs to ketones. It will be worth it!!!
If you're skinny fat and eating less than you were before, I recommend an aggressive reverse diet with a goal of building muscle :) Bulking is the way to look more lean/toned if you're "skinny fat" :)
I get atleaat 8 hours of sleep pn but I have incredibly crazy dreams and sometimes i wake up throughout the night 😂 I just wanna not have dreams constantly they so weird man fr
Please please PLEASE do a set weight video!!!!
I think I will!! I just added it to my list :)
love the video and always supporting but these are redundant tips. is there anything new you can share? 🥺
Honestly, not at this moment. If I learn anything new I will definitely share it! But optimal fat loss strategy doesn't really change over time so unless no research appears to contradict what I've said or add to it, there's not much else I can provide. I wish fat loss were easier or that I could give you a magic bullet tip! But unfortunately it doesn't work like that :(