TOP WEIGHT LOSS MISTAKES ❌ Don't do these!!

[@jordantheokay3168]

Thanks, btw. A year ago, you gave me half of what I needed to know to lose the 80 lbs. If you're new to her channel, then all I can say is listen to this woman.

[@MissFitAndNerdy]

Congrats on your progress! That's absolutely amazing!

[@jordantheokay3168]

@@MissFitAndNerdy thanks :)

[@RanndiMarie01]

After years of resistance training and having some luck with weight loss and building strength, I’ve finally realized I in fact do have to reverse diet to see the results I desire. I’ve now successfully gotten my calories from 1800 to 2400. I still want to go up a little more in calories before starting my cut, but I still couldn’t be happier about my journey thus far!

[@MissFitAndNerdy]

Dang, girl! That’s amazing progress! So proud of you!

[@peachkeen64246]

I will say the 1lb/week thing is definitely misleading, especially if you aren’t starting from obesity. I’ve been going slowly, starting at 140lbs and TWO MONTHS into a calorie deficit I am just hitting almost 4lb lost. So for me a gentle calorie deficit yields about 0.5lb/week if not a bit slower

[@MissFitAndNerdy]

Yup! Exactly! And chances are, since you’re going at that rate, it’s gonna be pretty easy to keep it off!

[@erikal8808]

Great video for what I’m currently going through. I’m 33 and the weight is gradually getting higher and higher. The things I used to do to lose weight aren’t working and I’m going to check out your other resources from this video.

[@MissFitAndNerdy]

Yup! This is sooooo common. As your lifestyle changes, you have to change your approach

[@nicoleb9554]

On Day 2 of 35 Thrive! So excited for sustainable change 😊

[@MissFitAndNerdy]

YAY!! So excited to have you on this journey with me!

[@a_aame]

Change in sympathetic nervous system? The fight or flight? Or do you mean the autonomic nervous system? Rest and digest?

[@MissFitAndNerdy]

Yes, the sympathetic nervous system is a division of the sympathetic nervous system and is the one activated under stress (fight or flight). The other division is parasympathetic (rest and digest). The sympathetic and parasympathetic systems have opposing roles so to affect one is to affect the other (and is to affect the autonomic nervous system as a whole). In the case of this discussion, trying to lose weight super fast is a stressor on the body, so it will over-activate the sympathetic nervous system, hence why I used that term specifically. "Autonomic nervous system" would also have been correct, but less specific. I talk a lot more about nervous system impacts in my course, Reverse Dieting 101! :)

[@shamekabenjamin8010]

I love your delivery and spirit! Thanks for the advice ❤

[@MissFitAndNerdy]

Thank you so much for watching 🙌🏻💃🏼

[@jayhulrs1435]

Your hair is amazing

[@MissFitAndNerdy]

Omg thank youuu 🥰🥰

[@Darkshade_01]

Hope your day is full of joy

[@MissFitAndNerdy]

You too!

[@Darkshade_01]

@@MissFitAndNerdy thank you Hun ❤️

[@alexislamberson1901]

Loved this!! So what about getting in 10k steps? I love my walks so I don’t do any kind of crazy cardio…

[@lovelypenny9406]

Miss your video! And you are just right in time uploading this for me ❤

[@MissFitAndNerdy]

thanks so much for watching 🥰

[@fshbulb1]

Do you have any advice for maintaining a fat loss journey for people with neurodivergencies? My ADHD really gets in the way of sticking to a routine, if I get injured or sick or exam week is looming everything falls to the wayside, and I find it near impossible to get going again due to executive dysfunction and all that fun stuff. Thanks :)

[@s.rexflexes]

Hey! I'm actually a personal trainer with adhd for adhd! I post tips all the time on my IG if you're interested? I've been following Marissa for longer than I've had my diagnosis so I know how hard it is to stick with some of this stuff lol

[@shield710]

Thank you for all your work. Had a question, I hear a lot about bulking and cutting to build muscle, or be in a slight calorie surplus.... but what if you are already overweight by 30%... do you still need to be in a surplus to body recomp... or can you just cut your calories by 500 and just do weight training?

[@Princess_Candi]

This video made my brain feel at ease

[@May-qb3vx]

Growing up, I never made the connection between being hungry and stomach cramps. Now I know it’s hunger pangs. So now im trying to calibrate my food intake and types of foods and I’ve made the mistake of focusing only on food and not exercise as well so my fat levels are high for my body type now. Its a process but I’m working on it

[@MissFitAndNerdy]

You’re learning and that’s what matters! You can always lose fat and it will be a lot easier once you get to know your one body 🙌🏻

[@BMO_Creative]

I'm fit and over 50. the number one thing I do to lose weight is NEVER drink calories. Works great!

[@MissFitAndNerdy]

That’s a great tip!

[@BMO_Creative]

I have clients that easily cut 1700 calories out of their diet daily just by not drinking sodas! LOL And they can lose 3 pounds a week without dieting!

[@fat0m.07]

Can you please do a video on how to lose fat and maintain muscles in ramadan? It’s a fasting month form sunrise to sunset.

[@MissFitAndNerdy]

It's the same tips as any other situation: 1. Eat enough (don't let the fasting tank your calorie intake) 2. Eat enough protein 3. Resistance train Ramadan certainly makes it logistically more challenging, but the principles don't change!

[@fat0m.07]

@@MissFitAndNerdy I would really love if you made a video also explaining it more. It would be so helpful for so many people and the video would be very appreciated. Thank you so much for the tips. I’m trying to lose fat so I’m not sure if I can eat enough because I will be trying to eat less to lose fat but I know that’s now how it works so I’ll be trying to eat a high protein to start the fast. I’m not sure if I can eat high Protein because our breakfast isn’t that high in Protein but I’ll try to should I be eating after I break my fast with the meal. It’s usually like 300-600 calories but after fasting we get full very fast so I’m not sure

[@nathanyoder4509]

Thank you so much for the tips Marisa!!

[@MissFitAndNerdy]

Thanks so much for watching!!!

[@johnpittsii7524]

Hope you are having an great and awesome day ❤

[@MissFitAndNerdy]

You too!

[@jeanshelbybooks4154]

I need to watch that cardio video to see if you say more about the zones of cardio and types of I luuuvvvv to swim, it’s my thing, it relaxes me, I feel strong when I’m done, I compete in the masters group…it goes on and on. I swim 2-3 times per week and with an avg HR or 130 it doesn’t feel like you’re talking to me but mainly people who PUSH to run,run,run to their max several times a week. (Which I did in my 20’s-lol) 😊

[@lovelypenny9406]

Keep swimming 🎉 for the healthy heart 😊❤

[@jeanshelbybooks4154]

So what you’re saying is… 🎶 just keep swimming 🎶 😆😆 Yes, I agree!

[@lovelypenny9406]

@@jeanshelbybooks4154 it's a good thing tho, and relaxing is one of the key. It's healthy that's all ❤️

[@MissFitAndNerdy]

If you're not actively trying to lose fat, then do all the cardio you want! Cardio is good for you. My ONLY point with cardio is that steady state cardio is not optimal to include in a fat loss program (unless done very strategically, and even then still not as efficient). But yes, if you're trying to lose fat, swimming at a zone 2 level 3x/week would not be as advantageous as if you were resistance training instead. But yeah, watch the video and let me know if you have further questions!! :)

[@fat0m.07]

I’m 16, 135 pounds, 5’3. Workout 3-5 days a week. What do you recommend me doing. I’m trying to lose fat and build muscle but I’m really struggling. I don’t know my maintenance calories but I use to restrict calories a lot. I don’t know my maintenance is correct from the calculations I did online. It said I’m around 2000 and I feel my maintain is 1500. Before a year I was 120 pounds lose 10-15 pounds and I believe it was muscle, I felt m body was the same and did not like my body. I was restricting I would say and I was doing cardio everyday. Sometimes skipping breakfast and only eating dinner which isn’t a lot of calories and isn’t a lot of protein . I believe my Protein intake was 30-50 grams and it’s very low so I believe it was muscle loss. Now I eat more protien 80-100 and I workout with weights and resistance bands. I feel like I built some muscle

[@anukshyasubudhi1800]

girl, i k i am not qualified, and you prolly don't want me to say it, but honestly, i am in the same boat, i restricted and got my weight to 110 pounds, i am 5'7 right? come covi- I had to stay home and well eat and i gained weight FAST. After that? no matter how much I work out and no matter how much I restrict my weight won't drop right? and I realised first maybe i need to reverse diet? bring my maintenance upto 2000 ish bcuz rn my maintenance is 1500 which is not ideal for my current weight and height like can you believe? it is so scary? I see the mirror and i hate myself but im gonna make it, if this resonates you can check out her vids on reverse dieting

[@fat0m.07]

@@anukshyasubudhi1800 I’m so afraid to do that I’m 16 now and i started all that dieting on 13

[@anukshyasubudhi1800]

@@fat0m.07I understand that completely, but look at it this way- would you rather live like this, unsatisfied, full of self doubt and doubting everything, over restricting and regretting or would you rather idk give yourself 4 years and a lot of love to properly heal and understand yourself? you're only 16 my child, i am 26 and still struggling, maybe if you start early in 10 years you'll be in a better place? lots of love and strength to you

[@martynazydzik6724]

Super insightful video! The question is, would my 7-10k steps a day be considered too much cardio or is this okay?

[@MissFitAndNerdy]

No that’s totally fine! It’s still important to stay active outside of the gym. You still need to maintain baseline health & cardiovascular health. And walking daily is a great way to do that

[@noellenuckels9046]

I’m always curious…when you say do little to no cardio when you are trying to build muscle, does a daily walk count towards that? I typically walk 10-12k steps/day at a moderate pace (sometimes with several stops since we are walking our dog!). Would you suggest cutting down on walking, or because I’m not elevating my hear rate, does a walk not count as cardio and it’s more of a daily movement?

[@MissFitAndNerdy]

No, you need to maintain a basic baseline of cardiovascular fitness and health in order to get the most out of your resistance training. You certainly don’t want to be sanitary outside of the gym.

[@misskay6831]

Either walking or HIIT is good. A form of cardio that is not too long in duration or too strenuous

[@Banana_brainie]

@@MissFitAndNerdyto add on to this, I find that when I walk 10k steps a day my hunger levels go way way up for how little extra calories I get from walking 😢, any tips for that? This is such an excellent video.

[@rileypaigemc7018]

I’m confused about the 3-8% of body weight goal…Like I’m 135lb and 5% of that is 6.75 pounds. So that’s more than a pound a week or even a pound a month. What am I doing wrong here??

[@MissFitAndNerdy]

0.3-0.8% (with a decimal)! So for your example, it would be 0.675 lbs/week 😊

[@helenmccormick2506]

Arm goals 😍

[@MissFitAndNerdy]

Omg thank youuu 🥰

[@idkwhatimdoin]

I'm curious, would you suggest a reverse diet after something big like pregnacy before the fat loss phase?

[@MissFitAndNerdy]

Post-pregnancy or not, if you have a slow metabolism, I recommend reverse dieting before a fat loss phase, yes!

[@jenniferdl23]

so random but where are your necklaces from?

[@mariereau3783]

I'm on my body recomposition journey (height 164 cm, weight 62 kg), should I stop doing cardio? I'm running every morning for 1.5 km. Is it too much? I see some results from my weight training, but is my running that detrimental for my muscles and I could progress faster without cardio? I would be thankful for advice

[@MissFitAndNerdy]

This kinda depends. If you’re in a calorie deficit, then I wouldn’t add cardio if you’re looking to recomp. If you’re not eating in a calorie deficit then it could be fine. Running less than a mile (less than like 11 minutes) isn’t a lot of cardio so I wouldn’t be super worried. But if you’re not getting the results you expect when it comes to your body composition, then I’d consider cutting the cardio and upping the resistance training

[@mariereau3783]

@@MissFitAndNerdy thanks a lot! Im not sure whether I am in a calorie deficit because I'm trying to recover from my ed, and I don't want to count the exact calories yet. I'm just making sure that I eat enough of protein and not too much of carbs and fats, so I think it fluctuates.

[@AfiaKanwal-nu2ct]

Hey amazing video as always.just wanted to ask,in a calorie deficit in order to retain muscle,do we always have to do Progressive overload in terms of weight can i expect to retain muscle while using same weights e g 4kg with diff sets and reps also with body weight exercises.

[@MissFitAndNerdy]

For optimal results you should be applying progressive overload, yes

[@susannahwalsh4286]

Do steps count as cardio? I try to get in 10,000 steps or more with lifting 3 times a week

[@MissFitAndNerdy]

I still recommend staying active to maintain overall health and baseline cardiovascular health. Walking 10k steps per day is a great amount of activity. 20-30k would maaaaaaybe be a bit much if you’re trying to lose fat

[@xAmandaSecret]

I loved your video but please take off the typing sound bc I listen to video like a podcast and it sounds like my phone’s typing itself 😢

[@MissFitAndNerdy]

hahahhaa omg I didn't even think about that 😂 so sorry!

[@brittany1484]

I know this probably sounds weird, but you have beautiful arms! Do you have arm routine/tutorial on youtube??

[@afrikandsansir]

Hmmm I am focused on the process

[@MissFitAndNerdy]

That’s great!!

[@HijadeDios4Life]

Great!!!

[@MissFitAndNerdy]

Thanks for watching!!

[@j.pearce3981]

obese people hold onto a huge amount of excess water (the hydrate in carbohydrate). losing that water is key bc it shows your insulin is getting more under control. i wouldn't tell people that isn't a good thing.

[@MissFitAndNerdy]

What I meant is that people often lose a lot of water weight first (due to extreme calorie/carb restriction) and so they think their extreme diets are working but they’re not because it’s only water weight and not fat. So as soon as they go back to eating normally, they gain it all back. And then get trapped in a yo-yo cycle because of it. Be either way, if you want/need to lose fat, trying to lose water weight instead is wasted effort

[@molasorrosalom4846]

You have done so many videos, have you ever done one where you criticized Ozempic? It's insane how popular that drug has become, and unfortunate.

[@MissFitAndNerdy]

I’ve thought about doing this! Maybe I will soon

[@robertlawsonjr.2501]

♥️♥️♥️♥️♥️

[@MissFitAndNerdy]

💃🏼💃🏼💃🏼

[@finagill]

Weight loss/ gain has nothing to do with calories. If you want to absorb more calories go into a sauna or a hot tub. You wat to excrete more calories, go into an ice bath or a freezer. You absorb 0 calories from eating food. You expel calories as a waste product and to maintain body temperature. If you want to talk about an energy deficit, you should say joules. Calories are only thermal energy.

[@MissFitAndNerdy]

This massively over complicates things. Also the sauna burns calories (it’s effects are similar to exercise)

[@finagill]

@@MissFitAndNerdy Actually the sauna does not burn any calories. You absorb calories from the sauna. You create a few calories when you exercise. That is why you get hot. If your body is generating heat, you are creating calories. If your body is being exposed to heat, it is absorbing calories. Using the correct terms may seem to complicate things but sometimes that is the cost for being right. You can't eat calories. You can absorb a lot of calories and not gain weight. It's easy to absorb over 10,000 kcal and lose weight. Your body does not turn food into calories so caloric content of burnt food has no impact on health or weight.

[@MissFitAndNerdy]

@@finagill A calorie is just a unit of measurement of energy. So you can't "create" a calorie from going in the sauna. Your body doesn't synthesize energy from the sauna. Your body is spending energy (which can be measured in calories) to *reduce* your body temperature. Your body doesn't generate heat when you go in the sauna--it's the sauna that generates the heat. Your body works to regulate your body temperature and cool you down.

[@baileymadison9019]

An ice bath will not undo a 5000 binge lol

[@finagill]

@@baileymadison9019 you cannot use calories. Your body does not burn food. Calories are thermal energy only. You can absorb calories but you cannot make use of them. The quickest way to absorb calories is to go into a high temp sauna.