I think people say it doesn’t work is because they aren’t patient and consistent enough. It’s taken me 3 years to lose 70 pounds. Could I have done it faster? Yes. But this way is more sustainable. I have another 50ish to lose and will keep going no matter how long it takes.
I'm so glad I've never been on Tiktok. The more I hear about the things on there, the more I'm worried for young people listening to these people. Scary.
Thank you for pointing out that not everyone has the funds to eat this way; you're probably the first coach on RUclips to address this. It's a huge problem. 👏
@@JustinaErcolethis is why I love watching you! I also watch Ben Carpenter and he seems to attract trolls. Saw one the other day claiming that not being able to afford/have easy access to nutritious foods was an excuse made by lazy people. That is absolutely not true. Food poverty is a thing. Food deserts are real. And I’m sick of this “If you’re overweight, you’re lazy” BS. It’s a huge reason I avoided fitness stuff for years. The people (often men) shouting at others for not being “good enough”. I’ve found a lot of people who hold such views are also the same people who say “if you’re poor, it’s your fault - you’re not working hard enough”. Oh yeah? You’re going to tell that single parent working two jobs they’re not working hard enough? What about my ancestors who were coal miners, working harder than a whole host of us today, who were poor their entire life? Grr
As always, you break this information down so incredibly well! I am also a certified trainer and currently enrolled in a public health masters program and we talk all the time in my classes about how part of our job has become combatting misinformation on social media. It’s unfortunately a side effect of our digital world currently. Thank you for always taking on these important topics in such a beautiful way!
Ooof the carnivore coach is hitting so close to home today! My mom has a coworker who has been trying to push that diet (which he’s been doing for all of two weeks) on everyone in the office. 🙄 Thank you for always bringing science and sense (and an amazing amount of sass) into all of this!
Thank you, thank you Justin!! Again you are so right on! As a sports nutritionist, registered dietitian, I can not believe all these garbage people are throwing out there and people believes them. I am so thankful for your channel for giving people correct, supportive and get some reality check! Thanks again Justin! Love you!👍❤️💕👏
THANK YOU! Vilifying any food group is a big red flag. I love all foods, i just choose foods that tend to nourish my physical body better. But those cookies are absolutely necessary when I’m trying to nourish my emotions 😂🥴
Great video. 👍The main argument anti CICO people have is that they never counted calories. But you can still be in a deficit without counting. Take "Christian Carnivore Coach". 🙈 She tells people to only eat meat and fast for long periods of time. Does she really think that fasting and no carbs won't create a calorie deficit? 🤣
Thank you soooo much. I’m 3 months into CICO eating a healthy 1650 -ish calorie diet and lost 20lbs ! In the past, I’ve done extreme diets and lost too much too quickly , got sickly skinny, and *always* gained it back and then some. For the first time I’m losing weight in a healthy, nutritious manner that feels like I can keep it up for a lifetime. Eventually I’d like to stop counting but for now I’m learning portion sizes. I appreciate this so much as I’ve been honestly so confused by google university experts lol.
You are so much more patient with these influencer idiots than I would be. Glad you’re breaking this down in a clear way. There’s so many self-proclaimed experts out there that are screwing people over whether that’s their intention or not. Nice work!
Great way of breaking that down! I have lots of things to say with proven personal stories to back the validity of informations you provided, but simply your explanation is perfect! You’re not doing those videos to put people on spot, you are actually saying valuable information! I just love you!
Such an informative video! I especially liked how you touched on the one video where the guy seemed privileged. I work with college students who either eat on campus (so they have to make healthy choices at cafeteria) or they are on a limited budget to buy their food. I have to meet them where they are at!
I love how you specify that it's not someone's fault when they have hormone issues if they can't lose weight. I feel like online you find a lot of people who will blame you still if you can't lose weight or can't lose weight easily when you have hormones that are out of control. I had thyroid cancer a few years ago and got my entire thyroid removed and am currently taking replacement thyroid hormones. Last year I was on an anti depressant that (unbeknownst to me) could affect thyroid hormones in some people, making them hypothyroid. On top of that, this medication can cause sugar cravings in a lot of people too. I was the lucky person who got both side effects (although I don't have absolute proof that it lowered my thyroid hormone, but with some blood tests I had, plus how fast I gained even when I was trying not to, I'm pretty sure that's what happened) I gained about 60lbs on less than a year. I'm now off that medication and I've had my thyroid hormone adjusted, and I'm working on my disordered eating. I hope to drop the weight eventually, even if it takes a while.
I love your videos. I am learning so much, both how to train myself on sustainable habits but also how to cut through all the crap, fads, and trendy videos. I can tell you work with normal people because your advice can actually be implemented 😅 thanks for the entertaining learning!!!
Thank you, this video was so helpful! One thing I've always wondered is whether it's true you can't build muscle in a caloric deficit. I keep seeing "fitness influencers" claiming this but it just doesn't seem accurate 😕
It's incredibly difficult to build muscle during a cut. Most of the time this happens only if someone is brand new to working out. We call it "newbie gains." In pretty much all other scenarios, you need to be at least at maintenance.
"That is what our ancestors ate!" Em... at what period? Coz at some point in history our ancestors ate only fruits, then insects, then was plantbased diet, then they included meat, INCLUDED, not ate exclusively meat. People are made to eat everything, that's why we've survived.
Thanks, I can tell you have studied this stuff. And I saw your clip with the certs to back it up! Kudos - I’ve never been able to count calories, but thank the Lord I’ve never had a too much weight to lose in the past. Since moving through my 40s now into my 50s, losing weight is actually pretty easy for me, strangely enough.
Another amazing video! I've been thinking all that but was never able to put it into words ( and I have no certification so... Was waiting for you!! :)) It makes so much sense that it baffles me how some people think. Thanks for being here 😘
I feel like these people on Tiktok are just adding to the confusion that a lot of people have around weight loss. As you said, Justina; they don't seem to know what their point actually is - lol! Or they make two separate points in one video then they try to make their points connected. Urgh. They are "all hat and no cattle".
I am one of those people who get really stressed calorie counting and suffer mentally from it. Can you talk about the different ways to be in a deficit without counting??
Hey Emily! I've talked about it in bits and pieces and I'll link a few videos below, but this is a great video idea, so thank you. In the meantime, I would focus on eating balanced meals with proper portion sizes and increasing your daily steps. Will definitely make a video about this soon :) TIPS FOR FAT LOSS (not calorie counting) - skip to 9:00 ruclips.net/video/oTlunHe3tVQ/видео.html HOW TO BUILD A BALANCED MEAL ruclips.net/video/ul9yMU3FqLs/видео.html HOW TO CALCULATE YOUR INTAKE - skip to 3:40 to get away from calories ruclips.net/video/hJNd5_h4T1M/видео.html
Fantastic video I can only give my experience. Yes, a 500 calorie deficit along with challenging exercise got me from 203 to 179 in roughly 9 months. I had to gain 6 lbs to get to my goal weight Carbs are NOT poison. I consumed 180g of protein daily , along with carbs and Fat. Absurd to say to cut carbs completely. What i did was just tracked and understood 70% of my cals were carbs… waaay too much. Now 200g protein, 155g Carb, 57g Fat. YES I COUNT CALORIES, are these people insane to say cal in out doesn’t matter.
After I had my 4th child I lost 3stone counting calories but I wasn't looking at the food groups or exercising and although i went down 4 dress sizes I wasn't fit. After having my 7th child I lost 3 stone in calorie deficit and exercising and watching what I was eating. I have gained muscle and lost fat and look better in my 40's than in my 20's! Calorie deficits have always worked for me.
Thank you for sharing this! I’m not a nutritionist, but know calorie deficit matters! Yes it’s harder after menopause… but I’ll tell you what, I started doing my macro counting and what a difference. I had no idea how many calories I was “sneaking” into my body with taste testing… lol 😂 there’s so much mis information out there, I’m thankful for you!
Your channel is such a breath of fresh and educated air!!! Would you ever do a video or series on training and nutrition around your menstrual cycle? I love all your content ❤❤
@@JustinaErcole thank you so much for firstly replying and secondly for admitting when you aren't sure of something. Lord knows most "influencers" would pretend they knew and try sell me some kind of detox tea or jade egg that goes somewhere... questionable. 🤭
So happy that I found you 😍: so interesting and smart! I am struggling with anxiety and I would like to learn more on how to be in a deficit without counting calories? Thanks!
I have a video coming out about that next month! In the meantime, I’ll link a video below that also discusses it briefly :) ruclips.net/video/hJNd5_h4T1M/видео.html
These are the types of videos that make me happy that I'm not on TikTok. 😓 I don't know how many of my therapy clients have referenced TikTok videos that influence them, usually in a negative way.
ooooof the historical inaccuracy of the carnivore coach! yep, humans used to just binge on bison meat the second they killed one, smoking and salting meat isn’t a thing apparently. foraging also isn’t a thing. also idk her background but um.. are her ancestors indigenous to what we now know as north america?
This was really helpful! I've been counting calories and trying to eat in a CD for about 2 months now and it honestly has been very disheartening not seeing the number on the scale drop. :(
Calories isn’t a fitness thing. Calories are a physics/chemistry measurements. I really don’t think he knows what it is. It’s scary that these people are out there. Also my brain literally hurts when I don’t eat enough carbs
I remember when my friend told me that CICO didn't work for him because he didn't lose as much in one month as he did on Keto. Our mutual friend told me after that he also didn't count his calories correctly (not adding in oil, sauces, and drinks). I wish I could show him this video because you explain it all so well!
And also, CICO isn't a caloric deficit. It's just calories in vs calories out, which is the first law of thermodynamics. So if he counted calories accurately and didn't get results, he simply wasn't in a caloric deficit.
Hey Justina! I love your videos. They've really opened my eyes on fitness, especially as a younger person who has fallen for marketing schemes and clickbait. You're always the truest! I was wondering your opinion of Waist Trainers. They seem to have benefited some people that I watch but I worry about health concerns and also don't want to jump on a bandwagon that can potentially be bad for me or just not benefit me at all. Thanks for being such a great influencer, love your videos!
Hey! Waist trainers are a waste of your time and money. All they do is dehydrate and area (because you're wrapping it up) and give you the illusion of muscle tone. But the second you drink water it's all going to come right back.
@@JustinaErcole Thank you so much for responding! I really appreciate it. If only they actually did work lol, that would be a dream come true. Thanks again!
Tik Tok - the post apocalyptic wasteland of fitness advice. I have watched some of the bearded guys videos before and he is certainly out there. Keep up the great work of dispelling fitness myths and untruths.
“I’m going to piss off a lot of fitness professionals.” Dude, that should tell you something. 😂 I like how you described science, it is exciting. Thanks for the explanations, it makes so much sense.
This guy: you don't even know what a calorie IS Me with a physics degree: 👁️👄👁️ Anyway these people just seem to be mixing up ideas, health (whatever that means to them), losing fat, getting Shredded (gaining muscle and/or losing weight?) then just making a confusing sweeping statement that somehow is supposed to apply to what could be wildly different goals. They also seem to think that if you are losing weight while not counting calories then that means you ... Aren't in a caloric deficit? The laws of thermodynamics would like to have a talk. Why demonize a tool that some people choose to use and works for them then acting like because some people struggle to use that tool, the tool itself is fundamentally flawed in terms of the basic physical principles it uses ?
I've always thought about calories like money, if you earn more than you spend then your bank balance will grow, same as if you take in more calories than you burn off your waistline will grow. Conversely, if you spend more than you earn you'll need to dip into your savings or overdraft, so burning more calories than you take in will mean your body needs to make up the difference by taking stored enegy from elsewhere, i.e burning fat...it's not complicated at all How do you know when you have the balance right? You'll either be losing weight, or your clothes will fit better... I do think some people get disheartened when they don't see progress when stepping on the scales, but they forget that exercising promotes muscle growth, which weighs more than fat, so you can be burning off fat, and slimming down, but not necessarily losing weight, so always a good idea to weigh and measure to get a more accurate picture of what's going on.
Have you done a video on metabolism and the science of your metabolic rate? Also, maybe if foods that are supposedly good for metabolism actually yield results?
I’ve done videos discussing TDEE, which is basically all people need to know. And anything branded to “boost your metabolism” is more than likely BS. Hope that helps!
I got an ad in the middle of this video for some device called a Lumen that you breathe into and it gives a tailored nutrition plan for the day. I would love to know your thoughts on that crazy thing.
It all comes down to one basic equation: Calories in minus calories burned equals calories stored or lost. One calorie is the amount of energy used to heat one litre of water by one degree centigrade.
I think that some of what trips people up about a deficit is that we all are so different when it comes to what our calorie deficit actually is. I'm a good example... as an anecdote anyway. I'm 31, 5'1" female. I work out between 3 to 6 days a week (I just go with what feels right that week). I'm 127 lbs and I tend to put muscle on very easily (I'm trying to lose muscle mass from years of training for pole dance). So far I've lost 5 pounds in about 4 weeks tracking at 2000 calories a day going from 132 to 127... and I'm pretty freaking hungry at 2000 calories. If I went by a calorie calculator it says that I should have been eating 1600 calories a day to lose that weight. I tried that and I was getting dizzy spells and couldn't sleep. It doesn't mean that there's no such thing as dieting to lose weight. I'm going to maintain this 5 pound loss for a couple weeks at around 2250 then go for another 5 pounds and repeat my breaks until I get to my goal of 115 to 120 ish. I'm expecting my maintenance calories to decrease as I go. I was maintaining 132 at 2500 to 3000 calories lol. Go by your own body... some of us are out here with bodies that just aren't efficient in how they use their calories...
I don’t know info have a question rather than a thought. I am pretty sedentary due to having a full time desk job. I struggle to fit in time for workouts before after work it’s a race to get the kids home, fed, in bed. Then I’m beat and ready for bed my self. Any tips for someone in my situation? I feel like to be in cal deficient I’d have yo eat very little.
Does your current health goals require you to be in a deficit? I would recommend using the Precision Nutrition Calculator (free on their site) for a better understanding of what your calorie intake should be at!
Omg 😆 I love that the first video said a calorie deficit is just big money for Pharma 🤣. Last I checked being in a calorie deficit is free other than your cost of groceries.
I wish I could find the source of the article, but there was a study that came out that debunked the paleo diet. Our ancient ancestors ate fruit, seeds, plants, grains, and meat, literally everything. (And as a “Christian”, I think it would be disrespectful to say, ‘God, the food you made is poison.’ Also, the Book says otherwise about food). Also, I am so over the “your hormones aren’t balanced” crap that’s everywhere. If a person’s hormones are imbalanced, they probably have a disease and require medical attention and probably medication. Actual hormone imbalances are not like being hypoglycemic or hyperglycemic.
When someone spouting information about complex systms and is unable or unwilling to provide details; and lack context and data - it is all opinion. Information without context is generally just a "Con"..... The force is strong with the Dunning-Kruger Effect on social media.
She says that you don’t need to be in a caloric deficit, but then says it’s good to binge and then not eat for two days??? Which would definitely put you in a caloric deficit? 🤦♀️
Dumb question..how would you find a dietitian who specializes in something? I have hypothyroidism and it’s very difficult for me to lose weight. In 2019 I went to a doctor and asked for a referral to a dietician. She sent me to one who literally had me buy a food elimination diet book and I followed it religiously and gained 15 lbs😫 I’ve worked with coaches before but honestly I’m so confused bc every one of them told me something different.
the calorie deficit is such a frustrating thing. I stopped restricting calories over a year ago and haven't gained any weight. I was eating 1600-1800cal/day and then started consuming 2200+. i'll track a few days here and there just to know how much i'm eating. I weigh myself at least once/week and have been the same weight for 3+ years despite this huge change in calorie intake. I feel like i eat in a surplus but apparently my body disagrees.
@@JustinaErcole ha yes I forgot to add I was trying to lose weight for a while and got to a point (at 1600cals) where i could no longer cut calories and maintain my workouts. So i said “fuck it” and stopped restricting and expected to gain weight. It never happened. I’m working on finding a nutritionist to work with to try active weight loss again since I really need to. We’ll see what happens!
@@bryngarrity5548 You've probably built back up your maintenance (after being in a cut for a long time and then your body adapting to a new maintenance), so you could probably start with a small cut again and see what happens. And I'd also recommend if you try to work with someone, make sure they're certified in something. Anyone can call themselves a nutritionist without any education :)
@@JustinaErcole I just started a cut two weeks ago! It seemed like time. I suspected the same as you, that i needed to adapt to a new maintenance level before cutting again. I’m going to find a registered dietitian to help me, especially because I discovered this year i apparently have some significant gut issues/sensitivities to foods. Thanks for putting out great vids! I discovered you a couple months ago and have appreciated you always acknowledge nuances.
omg I died when you said "calorie is a unit of energy...do you know what it is ??" these people are too much. I can't imagine if I didn't have the education on health and being exposed to this type of false information they are promoting. It's truly sad and scary.
Jesus, these people are so aggressive!! Imagine being so sure of something (that’s not even true!) that you’d film yourself basically yelling at people and acting like you’re some sort of all-knowing guru
i think the biggest thing fueling these myths is that calorie counting is the same thing as being in a calorie deficit. these ppl just don’t know they’re in a calorie deficit.
That first woman sounds like she is in a cult or something 😐 Also, our ancestors were called hunter-GATHERERS, where gathering vegetables, fruit, berries, nuts, ect (and fishing) were actually more important than the hunting but we down play that for some reason. One reason maybe being that women were generally the ones gathering while men hunted.
The act of going in hunting Burns a lot of calories that's why the killing of the bison and then not eating the next day proves work you're just in a severe calorie deficit
The amount of fat on your body matters too. I mean, you touched on that, but didn't fully expand. But if you have a higher body fat percentage, which is likely if you're short like me (5'3) but weighed like 250 (like I did), you probably have a body fat percentage around 50% (generally speaking). This is important because when I put in my original stats, just age, height, and weight into the TDEE calculator, it said my TDEE was like 2200 calories. But, once, I accounted for my 50% body fat, my TDEE came out closer to 1700 calories. And that, my friend, is the issue. If I went on assuming my TDEE was 2200, and I did my 500 calorie deficit to lose like a pound a week, and started eating 1700 calories... well guess what, I'm not ACTUALLY in a deficit because my TDEE was never THAT high lol. I did that for like a month, and was like, maybe there's more to this because it's not working. Then I figured out it was my body fat skewing the number, my TDEE is 1700, so my 500 calorie deficit would actually be 1200... But, also f*ck that, that's not enough food, so I actually eat like 1400-1900 calories a day, but I do 30 minutes of cardio everyday (started with just walking uphill on the treadmill, now I'm getting into running. Humble brag, I can run for 8.5 minutes straight so far!) and weight lift 4x a week now. And I've dropped ALMOST 20 lbs (I'm at 19 right now haha) already. But discipline was never my issue, some times my "f*ck it" meter is just set too high. But I have no issues eating well and moving my body when I actually get back into it... I know some people really struggle with that, so I'm lucky.
Hey! Yes body composition (as well as a host of other things) determine your TDEE. I haven’t watched this video in a long time, but I don’t think I ever said that the free calculators online are 100% accurate. Sorry for the confusion!
@JustinaErcole No, you said they were inaccurate and gave reasons why, like PCOS and having more muscle on your body because it requires more energy to maintain. So, I just wanted to expand on that for anyone in the comments who may not understand what the reverse of that would mean. So, to clarify, this was in no way meant to be a criticism. I just wanted to speak more from the "fat" perspective than the muscular perspective. I'm just in a lot of weight loss groups and hear people say ALL THE TIME, I've been in a deficit for a month, two months, and lost nothing but they never accounted for body fat percentage and it can make a big difference in TDEE. But anyway, I'm a new fan, and I joined the Fitt Club today! I'm picky asf with this kind of content and I appreciate the fact that you are *actually* knowledgeable.
Ugh. The carnivore approach is ridiculous. All raw 80/10/10 was also ridiculous. We need fat. We need carbs. We need protein. We don't need obscene amounts of any. And quite frankly the long-term science on keto ain't that strong or positive. Eat a balanced diet. You can be vegan. You can be pescatarian. You can be an omnivore. You can be a vegetarian. Just eat a balanced diet of mostly whole foods. Side note, our planet really can't handle 7 billion people eating only meat.
So the fundamental conclusion to come to from all of these people is that it is impossible to be in a calorie deficit if you are not consciously counting your calories. What a great lesson to spread to teenagers on TikTok 😬
These people are so insane they shouldn’t be saying calorie deficits don’t work they should say counting calories isn’t essential for weight loss😅 it’s like being like I didn’t pay attention to how many miles I drove and my car still ran out of gas therefore mpg isn’t real Bffr people
I learned that a calorie was a unit of energy when I was in 5th grade and didn't give a crap about calories. Pretty sure fitness influencers can figure out elementary science/biology. (Well......).
Dunning-Kruger in effect with these people! It's so painful to watch people trying to turn a gut feeling into a rational argument when they aren't even aware that's what they're doing. I bought into the paleo argument for a long time and it really didn't help me. Finally gave in and focused on caloric deficit 4 years ago and lost 50 pounds. Go figure.
I hate this carnivore diet nonsense. For all this talk of "poison foods", it's bizarre that no one mentions that protein can be toxic if you eat too much of it.
People make it sound so complicated for no reason and it's why common folks tend to give up. Greeks made sculpture of gods that were shredded as fuck. Doubt they were counting calories and caring about the quality of their foods back then. They moved and ate when they were hungry lol, it's not rocket science.
I think people say it doesn’t work is because they aren’t patient and consistent enough. It’s taken me 3 years to lose 70 pounds. Could I have done it faster? Yes. But this way is more sustainable. I have another 50ish to lose and will keep going no matter how long it takes.
Jamie that’s fantastic!
Agree 💯 with you! I’ve lost 45 lbs taking my time learning how to eat in a way that is sustainable.
Yep, lost 15 in 3 years and now it's faster since my body is settling. I have about 10 to go
Yep - you nailed it !👍
Congrats to you guys! I’m trying to lose 15 and failing. I can’t stick to it. It’s so hard!
I'm so glad I've never been on Tiktok. The more I hear about the things on there, the more I'm worried for young people listening to these people. Scary.
Ohhhh yeah 100%
Thank you for pointing out that not everyone has the funds to eat this way; you're probably the first coach on RUclips to address this. It's a huge problem. 👏
It irks me so much when people forget how freakin expensive it can be to eat nutritious meals.
@@JustinaErcolethis is why I love watching you! I also watch Ben Carpenter and he seems to attract trolls. Saw one the other day claiming that not being able to afford/have easy access to nutritious foods was an excuse made by lazy people. That is absolutely not true. Food poverty is a thing. Food deserts are real. And I’m sick of this “If you’re overweight, you’re lazy” BS. It’s a huge reason I avoided fitness stuff for years. The people (often men) shouting at others for not being “good enough”. I’ve found a lot of people who hold such views are also the same people who say “if you’re poor, it’s your fault - you’re not working hard enough”. Oh yeah? You’re going to tell that single parent working two jobs they’re not working hard enough? What about my ancestors who were coal miners, working harder than a whole host of us today, who were poor their entire life? Grr
As always, you break this information down so incredibly well! I am also a certified trainer and currently enrolled in a public health masters program and we talk all the time in my classes about how part of our job has become combatting misinformation on social media. It’s unfortunately a side effect of our digital world currently. Thank you for always taking on these important topics in such a beautiful way!
Thank you so much!
Ooof the carnivore coach is hitting so close to home today! My mom has a coworker who has been trying to push that diet (which he’s been doing for all of two weeks) on everyone in the office. 🙄 Thank you for always bringing science and sense (and an amazing amount of sass) into all of this!
Hahah you’re so welcome Janelle!
I’m so glad I came across your channel! You hit the nail on the head every time!
Thank you Kimberly!
Thank you, thank you Justin!! Again you are so right on! As a sports nutritionist, registered dietitian, I can not believe all these garbage people are throwing out there and people believes them. I am so thankful for your channel for giving people correct, supportive and get some reality check! Thanks again Justin! Love you!👍❤️💕👏
You’re so welcome!
THANK YOU! Vilifying any food group is a big red flag. I love all foods, i just choose foods that tend to nourish my physical body better. But those cookies are absolutely necessary when I’m trying to nourish my emotions 😂🥴
AMEN!
Your facial expressions watching these videos 😂 girl SAME. Also love how confident these people are while being SO WRONG!!
Hahahaha it’s hard to control my reactions sometimes
Great video. 👍The main argument anti CICO people have is that they never counted calories. But you can still be in a deficit without counting.
Take "Christian Carnivore Coach". 🙈 She tells people to only eat meat and fast for long periods of time. Does she really think that fasting and no carbs won't create a calorie deficit? 🤣
Exactly!
Thank you soooo much. I’m 3 months into CICO eating a healthy 1650 -ish calorie diet and lost 20lbs ! In the past, I’ve done extreme diets and lost too much too quickly , got sickly skinny, and *always* gained it back and then some. For the first time I’m losing weight in a healthy, nutritious manner that feels like I can keep it up for a lifetime. Eventually I’d like to stop counting but for now I’m learning portion sizes. I appreciate this so much as I’ve been honestly so confused by google university experts lol.
So glad you found this helpful, and congrats on your consistency!
I love your common sense aproach, yet again. Keep it up!!!
Thank you!
You are so much more patient with these influencer idiots than I would be. Glad you’re breaking this down in a clear way. There’s so many self-proclaimed experts out there that are screwing people over whether that’s their intention or not. Nice work!
Thank you Hannah!
Great way of breaking that down!
I have lots of things to say with proven personal stories to back the validity of informations you provided, but simply your explanation is perfect! You’re not doing those videos to put people on spot, you are actually saying valuable information! I just love you!
Thank you Suha!
Justina thank you for keeping it real! I am glad I found your channel before getting lost in all the gimmicks.
Thank you for being here!
Such an informative video! I especially liked how you touched on the one video where the guy seemed privileged. I work with college students who either eat on campus (so they have to make healthy choices at cafeteria) or they are on a limited budget to buy their food. I have to meet them where they are at!
100%!
I love how you specify that it's not someone's fault when they have hormone issues if they can't lose weight. I feel like online you find a lot of people who will blame you still if you can't lose weight or can't lose weight easily when you have hormones that are out of control. I had thyroid cancer a few years ago and got my entire thyroid removed and am currently taking replacement thyroid hormones. Last year I was on an anti depressant that (unbeknownst to me) could affect thyroid hormones in some people, making them hypothyroid. On top of that, this medication can cause sugar cravings in a lot of people too. I was the lucky person who got both side effects (although I don't have absolute proof that it lowered my thyroid hormone, but with some blood tests I had, plus how fast I gained even when I was trying not to, I'm pretty sure that's what happened) I gained about 60lbs on less than a year. I'm now off that medication and I've had my thyroid hormone adjusted, and I'm working on my disordered eating. I hope to drop the weight eventually, even if it takes a while.
The biggest thing that I found two weight loss is having proper stress-free sleep I didn't realize just how important it was
Yes!! Sleep (and recovery in general) is such an important element!
I love your videos. I am learning so much, both how to train myself on sustainable habits but also how to cut through all the crap, fads, and trendy videos. I can tell you work with normal people because your advice can actually be implemented 😅 thanks for the entertaining learning!!!
So happy to have you here Courtney!
Thank you, this video was so helpful! One thing I've always wondered is whether it's true you can't build muscle in a caloric deficit. I keep seeing "fitness influencers" claiming this but it just doesn't seem accurate 😕
It's incredibly difficult to build muscle during a cut. Most of the time this happens only if someone is brand new to working out. We call it "newbie gains." In pretty much all other scenarios, you need to be at least at maintenance.
"That is what our ancestors ate!" Em... at what period? Coz at some point in history our ancestors ate only fruits, then insects, then was plantbased diet, then they included meat, INCLUDED, not ate exclusively meat. People are made to eat everything, that's why we've survived.
YES!
Ty for being here and for insisting on science. 🙌♥️
You are so welcome!
Thanks, I can tell you have studied this stuff. And I saw your clip with the certs to back it up! Kudos - I’ve never been able to count calories, but thank the Lord I’ve never had a too much weight to lose in the past. Since moving through my 40s now into my 50s, losing weight is actually pretty easy for me, strangely enough.
as always, justina you're keeping it real! so refreshing to see your videos, im glad to have found your channel amidst the rest :))
Thank you so much!!
Another amazing video! I've been thinking all that but was never able to put it into words ( and I have no certification so... Was waiting for you!! :)) It makes so much sense that it baffles me how some people think. Thanks for being here 😘
Thank YOU for being here!
I feel like these people on Tiktok are just adding to the confusion that a lot of people have around weight loss. As you said, Justina; they don't seem to know what their point actually is - lol! Or they make two separate points in one video then they try to make their points connected. Urgh. They are "all hat and no cattle".
Yesssss!
I am one of those people who get really stressed calorie counting and suffer mentally from it. Can you talk about the different ways to be in a deficit without counting??
Hey Emily! I've talked about it in bits and pieces and I'll link a few videos below, but this is a great video idea, so thank you. In the meantime, I would focus on eating balanced meals with proper portion sizes and increasing your daily steps. Will definitely make a video about this soon :)
TIPS FOR FAT LOSS (not calorie counting) - skip to 9:00
ruclips.net/video/oTlunHe3tVQ/видео.html
HOW TO BUILD A BALANCED MEAL
ruclips.net/video/ul9yMU3FqLs/видео.html
HOW TO CALCULATE YOUR INTAKE - skip to 3:40 to get away from calories
ruclips.net/video/hJNd5_h4T1M/видео.html
Thanks for reminding me why I stay the hell off social media xD
Pseudoscience online is absolutely out of control. Thanks for keeping it real.
Haha you’re welcome Julie!
Fantastic video I can only give my experience.
Yes, a 500 calorie deficit along with challenging exercise got me from 203 to 179 in roughly 9 months.
I had to gain 6 lbs to get to my goal weight
Carbs are NOT poison. I consumed 180g of protein daily , along with carbs and Fat.
Absurd to say to cut carbs completely.
What i did was just tracked and understood 70% of my cals were carbs… waaay too much.
Now 200g protein, 155g Carb, 57g Fat.
YES I COUNT CALORIES, are these people insane to say cal in out doesn’t matter.
After I had my 4th child I lost 3stone counting calories but I wasn't looking at the food groups or exercising and although i went down 4 dress sizes I wasn't fit.
After having my 7th child I lost 3 stone in calorie deficit and exercising and watching what I was eating. I have gained muscle and lost fat and look better in my 40's than in my 20's!
Calorie deficits have always worked for me.
Thank you for sharing this! I’m not a nutritionist, but know calorie deficit matters! Yes it’s harder after menopause… but I’ll tell you what, I started doing my macro counting and what a difference. I had no idea how many calories I was “sneaking” into my body with taste testing… lol 😂 there’s so much mis information out there, I’m thankful for you!
A calorie deficit matters only if it supports your goal! Otherwise there's no need to think about it :)
Your channel is such a breath of fresh and educated air!!! Would you ever do a video or series on training and nutrition around your menstrual cycle? I love all your content ❤❤
Hey Stephanie! I'm definitely not knowledgable enough on that haha, but I think that Miss Fit and Nerdy may have some content.
@@JustinaErcole thank you so much for firstly replying and secondly for admitting when you aren't sure of something. Lord knows most "influencers" would pretend they knew and try sell me some kind of detox tea or jade egg that goes somewhere... questionable. 🤭
So happy that I found you 😍: so interesting and smart! I am struggling with anxiety and I would like to learn more on how to be in a deficit without counting calories? Thanks!
I have a video coming out about that next month! In the meantime, I’ll link a video below that also discusses it briefly :)
ruclips.net/video/hJNd5_h4T1M/видео.html
Thank you so much for this! Learned so much from your videos and looking forward to learning more!! ❤️
Glad it was helpful!
BAHAHAHA your reaction...GOLD! LOL Also, ANOTHER YES to this video! Killing it with science, girl
Thanks Jenny!
The effort you made trying to make a little bit of sense from what those people said is just remarkable
Haha thanks
Thank you, subbed, glad you turned up in my feed somehow (on here watching my usual garden stuff so go figures).
Thank you for being here!
Spicy Science Justina is my favorite Justina!
Haha thanks Melinda!
These are the types of videos that make me happy that I'm not on TikTok. 😓 I don't know how many of my therapy clients have referenced TikTok videos that influence them, usually in a negative way.
Oof that’s worrying
ooooof the historical inaccuracy of the carnivore coach! yep, humans used to just binge on bison meat the second they killed one, smoking and salting meat isn’t a thing apparently. foraging also isn’t a thing. also idk her background but um.. are her ancestors indigenous to what we now know as north america?
THIS
This was really helpful! I've been counting calories and trying to eat in a CD for about 2 months now and it honestly has been very disheartening not seeing the number on the scale drop. :(
I’m glad it was helpful! Keep at it 💪🏻
Bro, I am in no way a professional and I am not shredded but even I know that calories in/out is common sense. Is there more to it? Absolutely!
Calories isn’t a fitness thing. Calories are a physics/chemistry measurements. I really don’t think he knows what it is. It’s scary that these people are out there. Also my brain literally hurts when I don’t eat enough carbs
Yes yes yes!
My favorite part was the girl in the last video ending it with holding up what looks like an essential oil 😂
OH YES. She’s definitely gonna try to sell an essential oil that will fix your hormones 😂
I find it really odd how many people are insistent that omnivore humans become obligate carnivores and obligate carnivore cats become omnivores.
“Peace out Fam”, lol. Wtf with those people, acting like they are experts with zero credentials
Alllll the time.
Haha omg I love you 😍 💓 I love your facial expressions while watching the crazies on TikTok!!
hahah thanks!
I remember when my friend told me that CICO didn't work for him because he didn't lose as much in one month as he did on Keto. Our mutual friend told me after that he also didn't count his calories correctly (not adding in oil, sauces, and drinks). I wish I could show him this video because you explain it all so well!
And also, CICO isn't a caloric deficit. It's just calories in vs calories out, which is the first law of thermodynamics. So if he counted calories accurately and didn't get results, he simply wasn't in a caloric deficit.
Hey Justina! I love your videos. They've really opened my eyes on fitness, especially as a younger person who has fallen for marketing schemes and clickbait. You're always the truest!
I was wondering your opinion of Waist Trainers. They seem to have benefited some people that I watch but I worry about health concerns and also don't want to jump on a bandwagon that can potentially be bad for me or just not benefit me at all.
Thanks for being such a great influencer, love your videos!
Hey! Waist trainers are a waste of your time and money. All they do is dehydrate and area (because you're wrapping it up) and give you the illusion of muscle tone. But the second you drink water it's all going to come right back.
@@JustinaErcole Thank you so much for responding! I really appreciate it. If only they actually did work lol, that would be a dream come true. Thanks again!
Tik Tok - the post apocalyptic wasteland of fitness advice. I have watched some of the bearded guys videos before and he is certainly out there. Keep up the great work of dispelling fitness myths and untruths.
hahahah TRUE
“I’m going to piss off a lot of fitness professionals.” Dude, that should tell you something. 😂 I like how you described science, it is exciting. Thanks for the explanations, it makes so much sense.
You're so welcome sherry!
Your videos are DA BOMB Justine. I love them. You are so matter of fact. Thanks for putting people in their place
Aw thank you!!
when the first girl said “our ancestors would eat a bison then not eat for two days” HUNNY THATS A CALORIE DEFICIT
Hahahaahahhaha YES
i love the conspiracy theory music played over that one person’s video lol, so dramatic!
Hahahaha omg yes
Not "Live, Laugh, Love"! 🤣🤣🤣💀💀💀
This guy: you don't even know what a calorie IS
Me with a physics degree: 👁️👄👁️
Anyway these people just seem to be mixing up ideas, health (whatever that means to them), losing fat, getting Shredded (gaining muscle and/or losing weight?) then just making a confusing sweeping statement that somehow is supposed to apply to what could be wildly different goals. They also seem to think that if you are losing weight while not counting calories then that means you ... Aren't in a caloric deficit? The laws of thermodynamics would like to have a talk. Why demonize a tool that some people choose to use and works for them then acting like because some people struggle to use that tool, the tool itself is fundamentally flawed in terms of the basic physical principles it uses ?
Exactly!
Love how they blast professionals for “wanting your money” when they also want ur money but with zero certs lol
YUP
I've always thought about calories like money, if you earn more than you spend then your bank balance will grow, same as if you take in more calories than you burn off your waistline will grow. Conversely, if you spend more than you earn you'll need to dip into your savings or overdraft, so burning more calories than you take in will mean your body needs to make up the difference by taking stored enegy from elsewhere, i.e burning fat...it's not complicated at all
How do you know when you have the balance right? You'll either be losing weight, or your clothes will fit better...
I do think some people get disheartened when they don't see progress when stepping on the scales, but they forget that exercising promotes muscle growth, which weighs more than fat, so you can be burning off fat, and slimming down, but not necessarily losing weight, so always a good idea to weigh and measure to get a more accurate picture of what's going on.
Have you done a video on metabolism and the science of your metabolic rate? Also, maybe if foods that are supposedly good for metabolism actually yield results?
I’ve done videos discussing TDEE, which is basically all people need to know. And anything branded to “boost your metabolism” is more than likely BS. Hope that helps!
So apparently I'm not 5'2" because I've never measured my height. These people...
Hahahah PERFECT analogy
I got an ad in the middle of this video for some device called a Lumen that you breathe into and it gives a tailored nutrition plan for the day. I would love to know your thoughts on that crazy thing.
Hahah they approached me for a sponsorship and I said HELL NO
The red shirt/jacket is everything
Thank you!
Another awesome video !
Thanks Roxi!
These people are ridiculous. It's veggies and inflammation that made people obese, not over-consuming calories? O-kay then.
😂😂😂
It all comes down to one basic equation: Calories in minus calories burned equals calories stored or lost.
One calorie is the amount of energy used to heat one litre of water by one degree centigrade.
Yep! But people will still SWEAR that's not how it works lol
The first video disproved here own argument. If I eat some bison then don't eat for two days I'm in a deficit. Live, Laugh, Love 😂
@6:46 . If you're taking advice from a dude that's inside, not wearing a shirt but wearing sunglasses, you just gotta re-evalute your life.
I think that some of what trips people up about a deficit is that we all are so different when it comes to what our calorie deficit actually is. I'm a good example... as an anecdote anyway. I'm 31, 5'1" female. I work out between 3 to 6 days a week (I just go with what feels right that week). I'm 127 lbs and I tend to put muscle on very easily (I'm trying to lose muscle mass from years of training for pole dance). So far I've lost 5 pounds in about 4 weeks tracking at 2000 calories a day going from 132 to 127... and I'm pretty freaking hungry at 2000 calories. If I went by a calorie calculator it says that I should have been eating 1600 calories a day to lose that weight. I tried that and I was getting dizzy spells and couldn't sleep. It doesn't mean that there's no such thing as dieting to lose weight. I'm going to maintain this 5 pound loss for a couple weeks at around 2250 then go for another 5 pounds and repeat my breaks until I get to my goal of 115 to 120 ish. I'm expecting my maintenance calories to decrease as I go. I was maintaining 132 at 2500 to 3000 calories lol. Go by your own body... some of us are out here with bodies that just aren't efficient in how they use their calories...
Yesss everyone is so different!
Also I'm vegan lol
where did the eating less myth come from to that it always 100% just drops weight
“That’s a privileged thing to say” *YES!!!* Thank you
I don’t know info have a question rather than a thought. I am pretty sedentary due to having a full time desk job. I struggle to fit in time for workouts before after work it’s a race to get the kids home, fed, in bed. Then I’m beat and ready for bed my self. Any tips for someone in my situation? I feel like to be in cal deficient I’d have yo eat very little.
Does your current health goals require you to be in a deficit? I would recommend using the Precision Nutrition Calculator (free on their site) for a better understanding of what your calorie intake should be at!
@@JustinaErcole yes I have about 100 lbs to lose
Omg 😆 I love that the first video said a calorie deficit is just big money for Pharma 🤣. Last I checked being in a calorie deficit is free other than your cost of groceries.
Hahahaha right??
I wish I could find the source of the article, but there was a study that came out that debunked the paleo diet. Our ancient ancestors ate fruit, seeds, plants, grains, and meat, literally everything.
(And as a “Christian”, I think it would be disrespectful to say, ‘God, the food you made is poison.’ Also, the Book says otherwise about food).
Also, I am so over the “your hormones aren’t balanced” crap that’s everywhere. If a person’s hormones are imbalanced, they probably have a disease and require medical attention and probably medication. Actual hormone imbalances are not like being hypoglycemic or hyperglycemic.
And most of those people preaching hormone imbalance are just trying to sell you something lol
Also, if we're carnivores, we wouldn't have some teeth designed for plant eating.
When someone spouting information about complex systms and is unable or unwilling to provide details; and lack context and data - it is all opinion. Information without context is generally just a "Con"..... The force is strong with the Dunning-Kruger Effect on social media.
i lost 5 kg in one month with kcal counting and 2% of body fat..if you can't lose weight you're not counting properly or you need to reduce calories
She says that you don’t need to be in a caloric deficit, but then says it’s good to binge and then not eat for two days??? Which would definitely put you in a caloric deficit? 🤦♀️
All those tiktokers sounded really mean and aggressive and are feeding into diet culture just as much as they think they are rallying against it lol
RIGHT?!
Dumb question..how would you find a dietitian who specializes in something? I have hypothyroidism and it’s very difficult for me to lose weight. In 2019 I went to a doctor and asked for a referral to a dietician. She sent me to one who literally had me buy a food elimination diet book and I followed it religiously and gained 15 lbs😫 I’ve worked with coaches before but honestly I’m so confused bc every one of them told me something different.
Not dumb at all! Typically your doctor can get you a list, but otherwise I’ve found people through Google searches and social media.
@@JustinaErcole thanks!
the calorie deficit is such a frustrating thing. I stopped restricting calories over a year ago and haven't gained any weight. I was eating 1600-1800cal/day and then started consuming 2200+. i'll track a few days here and there just to know how much i'm eating. I weigh myself at least once/week and have been the same weight for 3+ years despite this huge change in calorie intake. I feel like i eat in a surplus but apparently my body disagrees.
I’m not sure what you find frustrating. It sounds like you’re simply eating at maintenance!
@@JustinaErcole ha yes I forgot to add I was trying to lose weight for a while and got to a point (at 1600cals) where i could no longer cut calories and maintain my workouts. So i said “fuck it” and stopped restricting and expected to gain weight. It never happened. I’m working on finding a nutritionist to work with to try active weight loss again since I really need to. We’ll see what happens!
@@bryngarrity5548 You've probably built back up your maintenance (after being in a cut for a long time and then your body adapting to a new maintenance), so you could probably start with a small cut again and see what happens. And I'd also recommend if you try to work with someone, make sure they're certified in something. Anyone can call themselves a nutritionist without any education :)
@@JustinaErcole I just started a cut two weeks ago! It seemed like time. I suspected the same as you, that i needed to adapt to a new maintenance level before cutting again. I’m going to find a registered dietitian to help me, especially because I discovered this year i apparently have some significant gut issues/sensitivities to foods.
Thanks for putting out great vids! I discovered you a couple months ago and have appreciated you always acknowledge nuances.
omg I died when you said "calorie is a unit of energy...do you know what it is ??" these people are too much. I can't imagine if I didn't have the education on health and being exposed to this type of false information they are promoting. It's truly sad and scary.
It’s VERY scary!
Anyone who says “chemicals” 🚩
Yep. Food is chemicals lol
Air. Water. Human beings. All chemicals. People go full fitness influencer without covering their core science concepts.
Jesus, these people are so aggressive!! Imagine being so sure of something (that’s not even true!) that you’d film yourself basically yelling at people and acting like you’re some sort of all-knowing guru
I'm eating about 1200 calories a day and iv stopped loosing weight I'm male so think my metabolism isn't working right
How long have you been in that deficit? Your body adapts to it after a period of time.
i think the biggest thing fueling these myths is that calorie counting is the same thing as being in a calorie deficit. these ppl just don’t know they’re in a calorie deficit.
and in fact if they aren’t counting them how do they do they’re not in a deficit…
thank you 💎
You’re so welcome!
If you think you are in a calorie deficit and not losing weight, you aren't in a calorie deficit. It's a basic law of thermodynamics.
it's not. It's biochemistry
That first woman sounds like she is in a cult or something 😐
Also, our ancestors were called hunter-GATHERERS, where gathering vegetables, fruit, berries, nuts, ect (and fishing) were actually more important than the hunting but we down play that for some reason. One reason maybe being that women were generally the ones gathering while men hunted.
Hahahah right?!
If you ask them what hormones are involved with weight gain or loss or how to define a calorie, all you'd get is a blank stare
😂😂😂
The act of going in hunting Burns a lot of calories that's why the killing of the bison and then not eating the next day proves work you're just in a severe calorie deficit
Haha solid point!
The amount of fat on your body matters too. I mean, you touched on that, but didn't fully expand. But if you have a higher body fat percentage, which is likely if you're short like me (5'3) but weighed like 250 (like I did), you probably have a body fat percentage around 50% (generally speaking). This is important because when I put in my original stats, just age, height, and weight into the TDEE calculator, it said my TDEE was like 2200 calories. But, once, I accounted for my 50% body fat, my TDEE came out closer to 1700 calories. And that, my friend, is the issue. If I went on assuming my TDEE was 2200, and I did my 500 calorie deficit to lose like a pound a week, and started eating 1700 calories... well guess what, I'm not ACTUALLY in a deficit because my TDEE was never THAT high lol. I did that for like a month, and was like, maybe there's more to this because it's not working. Then I figured out it was my body fat skewing the number, my TDEE is 1700, so my 500 calorie deficit would actually be 1200... But, also f*ck that, that's not enough food, so I actually eat like 1400-1900 calories a day, but I do 30 minutes of cardio everyday (started with just walking uphill on the treadmill, now I'm getting into running. Humble brag, I can run for 8.5 minutes straight so far!) and weight lift 4x a week now. And I've dropped ALMOST 20 lbs (I'm at 19 right now haha) already. But discipline was never my issue, some times my "f*ck it" meter is just set too high. But I have no issues eating well and moving my body when I actually get back into it... I know some people really struggle with that, so I'm lucky.
Hey! Yes body composition (as well as a host of other things) determine your TDEE. I haven’t watched this video in a long time, but I don’t think I ever said that the free calculators online are 100% accurate. Sorry for the confusion!
@JustinaErcole No, you said they were inaccurate and gave reasons why, like PCOS and having more muscle on your body because it requires more energy to maintain. So, I just wanted to expand on that for anyone in the comments who may not understand what the reverse of that would mean.
So, to clarify, this was in no way meant to be a criticism. I just wanted to speak more from the "fat" perspective than the muscular perspective.
I'm just in a lot of weight loss groups and hear people say ALL THE TIME, I've been in a deficit for a month, two months, and lost nothing but they never accounted for body fat percentage and it can make a big difference in TDEE.
But anyway, I'm a new fan, and I joined the Fitt Club today! I'm picky asf with this kind of content and I appreciate the fact that you are *actually* knowledgeable.
@@WorksofWhimsyCrochetCo ahhh amazing thank you for sharing more info! And WELCOME TO THE CLUB!!
Ugh. The carnivore approach is ridiculous. All raw 80/10/10 was also ridiculous. We need fat. We need carbs. We need protein. We don't need obscene amounts of any. And quite frankly the long-term science on keto ain't that strong or positive.
Eat a balanced diet. You can be vegan. You can be pescatarian. You can be an omnivore. You can be a vegetarian. Just eat a balanced diet of mostly whole foods.
Side note, our planet really can't handle 7 billion people eating only meat.
YES YES YES
This has nothing to do with the laws of thermodynamics. It's not a topic of physics but biochemistry.
So the fundamental conclusion to come to from all of these people is that it is impossible to be in a calorie deficit if you are not consciously counting your calories. What a great lesson to spread to teenagers on TikTok 😬
Seriously! And also...not true lol
This makes me never want to download tiktok
Hahaha I feel that
So we're just nixing the 'gathering' part of 'hunting and gathering'?
Hahahaha I honestly didn't even think of that
These people are so insane they shouldn’t be saying calorie deficits don’t work they should say counting calories isn’t essential for weight loss😅 it’s like being like I didn’t pay attention to how many miles I drove and my car still ran out of gas therefore mpg isn’t real Bffr people
👏🏻👏🏻👏🏻
I learned that a calorie was a unit of energy when I was in 5th grade and didn't give a crap about calories. Pretty sure fitness influencers can figure out elementary science/biology. (Well......).
Also, I love how you are so forward about certain things being outside your practice, really appreciate that.
Thank you Ashley!
Dunning-Kruger in effect with these people! It's so painful to watch people trying to turn a gut feeling into a rational argument when they aren't even aware that's what they're doing. I bought into the paleo argument for a long time and it really didn't help me. Finally gave in and focused on caloric deficit 4 years ago and lost 50 pounds. Go figure.
Congrats!
I hate this carnivore diet nonsense. For all this talk of "poison foods", it's bizarre that no one mentions that protein can be toxic if you eat too much of it.
Literally anything can be toxic if you eat too much haha. Thanks for watching Britt!
People make it sound so complicated for no reason and it's why common folks tend to give up. Greeks made sculpture of gods that were shredded as fuck. Doubt they were counting calories and caring about the quality of their foods back then. They moved and ate when they were hungry lol, it's not rocket science.
👏🏻👏🏻👏🏻