20 easy ways to lose 20 pounds [STOP doing these things!!]
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- Опубликовано: 16 июн 2024
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20 ways to lose 20 pounds FAST [STOP doing these things!!]
Today, we’re diving into the 20 things you should stop doing to help you lose 20 pounds. These are simple, straight to the point strategies to help you burn fat as fuel and achieve your weight loss goals.
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Disclaimer: This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a nutritionist-client relationship between Autumn Bates and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis and recommendation. Always seek the advice of a physician, Nutritionist or other qualified health provider with any questions you may have regarding a medical condition. Autumn Elle Nutrition Inc. is not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site. 
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For everyone in hurry:
1. stop eating after dinner/eating before bed
2. stop eating kids snacks (they make your insulin levels go high fast, which means your body isn't in fat burning mode anymore)
3. stop eating banana for breakfast (they have no protein in them, which possibly would make you snack later)
4. don't drink coffee in afternoon (it makes your sleep worse: your deep sleep is shorter)
5. don't eat sandwiches for breakfast (again they have little of proteins, try sturbucks egg bites instead if you're on a go)
6. stop drinking juice (they have A LOT of sugar)
7. don't watch TV before bed (it makes your brain think it's daytime which means you'll basically have worse sleep)
8. don't add sugar to your drinks
9. stop eating pasta + dinner on a daily basis (it's very high in carbs and spikes your insulin levels)
10. stop drinking diet soda (it has a lot of sweeteners in them, even they technically 0 kcal)
11. don't have desserts in your house (you're more likely to eat a dessert when it's home)
12. don't drink Ketone drinks (they won't stop you from loosing weight but they're expensive + you can get your body to ketosis naturally by practising intermittent fasting)
13. stop eating Keto treats (they have a lot of fat and sweeteners in them)
14. try to stop having sitting meetings (in case you'll have an option to not sit, don't. It will make your body burn more calories and increase your activity level)
15. stop having cheat DAYS (try having treat MEALS instead because cheat days can make your carvings even worse the next day)
16. stop counting calories (try focusing on eating more proteins)
17. cut out energy drinks (they have SO MUCH sugar in them, it's unbelievable and sad :( )
18. stop eating every 2h (it makes your insulin levels constantly high, which make it harder to lose weight)
19. stop eating foods that doesn't work for YOU
20. stop using scale to measure your weight loss (try using the in body fancy scales, because they show you if you lost fat, muscle, bone or water)
Thanks! Read the list, and then decided to watch the video after all! : )
Thank you!
thank you!
Thanks !!!😊
Thank you!
I'm so happy I found your channel Autumn. Enjoy the posts, they're an ideal time length, easy to listen to and follow and the info is keeping me on track. 13kg lost and eating much better, IF and no sugar/ bread really works.
All great advice! One change that really helped me after I turned 50 was, to expand on the idea of not eating every two hours, but to have three reasonable meals a day, no snacking. Going back to what I grew up with was amazingly easy and successful.
I switched to 2 meals, 10am and 5pm. It also fits the 168 diet.
"Stop watching TV before bed". Literally lying in bed watching this on my cell.
Right😂
It’s fine. Pats fans are immune to these effects.
💯🎯
Same 😊
Lol 😅 there, ouch
Just started watching your channel about a month ago and you've taught me so much. Thank you for sharing your knowledge with us all! ❤️✌️
She’s got fantastic advice, my new favorite RUclipsr
Autumn....your common sense...presentation...and overall perils of wisdom are greatly appreciated...this is why I enjoy viewing your presentations....thankyou my lady
Just bought your Nerdy cookbook. Looking forward to start this. So many good looking recipes.
This is awesome! I love the Thursday videos they really help prepare my mindset for the weekend 🤓😌 thanks sister!
yes! cheers, Emily!❤️
Autumn I’am so thankful I found you’re channel. I did keto for yet but jumped off that wagon because I’m on thyroid meds. I used to be 220 now I’m 167 .I used be a runner doing lot’s of. Miles and race’s. But.i just had hip surgery 4 weeks ago from arthritis..now I’ve been walking up to . 12’000 a day but still trying get lean work on my abs… I’ve never seen .
Great info and delivery! Will watch again!
Hey Autumn. Thanks for another great video. Suggestion: I would love it if you would link to resources and studies that support your list.
Your wearing me out speaking so fast!
Your providing such great information but I feel like I’d have to watch this video over several times to pick up everything.
It’s ok to communicate concisely with 7 points, it’s an overload to listen to how many in this video??? ❤
Hi Marcy, you can slow down the speed of the video by clicking on "Settings" (that little gear-shaped icon in the bottom right hand of the screen). One of the options is "Playback speed" and when you click on that you can choose to either speed up or slow down the speed of the video. I use it allllll the time on RUclips! Hope this helps : )
Even though none of these tips are new to me, it is sooooooo helpful to hear them compiled into one video as a reminder. You make the info so easy to digest (pun intended!) 🤣 Great job and thank you!
😂😂 I love the pun!
It's amazing how helpful a reminder can be, especially coming from someone new : )
Wow that was a heck of a discount for the Matcha! Thank you!
So happy to be one of your 400,000 subscribers 😉🇨🇦.
I am so grateful for finding your channel. You have helped me so much!!
Thank you for all the info!
Thanks so much! Could you do a video of high protein meal ideas for each meal?
re: “weight loss” - over a year of IF and compound strength training, i went from 225 pounds to… 225 pounds. people congratulated me on the weight loss, but it was recomposition, which is so much better not just for appearance and health, but capability, ease of movement, and resistance to injury.
AMEN. Congrats!!!
I am so glad you said this- my scale will not budge-not even ounces!!! I am strength training and the pants are loose but the scale needs to be tossed out! 50+ and trying so hard!!!!
This! I started working out (already eat pretty healthy cause I love healthy foods luckily), and my weight went UP...but my clothes fit differently, and people thought I had lost weight before I actually started losing weight.
225 is my goal! Coming down from 322 right now, at 306.
Just found your channel and you’re doing a lovely job. I’m a 50 yo mom trying to get back in shape and you are knowledgeable and share great tips. Only thing I have to do when I’m really trying to absorb the scientific side of your videos is put them on 75% speed. Lol. I mean that As a compliment! Holy cow do you know your facts fast. 😉
Very good video. Thank you Autumn.
You're very welcome, Guylaine!❤️
Aura Bora sparkling waters are my favorite soda repla cement. The only ingredients are fruit and plant extracts and sparkling water. No sugar or sweeteners of any kind. Takes some getting used to if youre used to suagry drinks, but the flavors they pick don't really need to be sweet. The cactus rose is my favorite
Great video Autumn 👍👍
Thank you, Kim! 😊
I really can relate to several of your helpful tips…like have dessert outside of the home but I definitely need to count my calories because I’m a big eater, always have been. I’ve recently lost 36 pounds over a 7 month period and counted every single calorie!
I’ve now learned how to use portion control and learned about proper serving sizes. Keeping track of macros has also taught me a lot about the foods I eat.
I also weigh my food! Especially nuts, cheeses and meats. Otherwise I go way over.
How did you calculate your macros for weight loss? any tips? over 50 and scale will not budge- IF, weight lifting with a trainer- nothing budges.
You are a beautiful soul, Autumn, thank you again for all your life changing info 🤗
You are so welcome! thank you for the kind words, John!
@@AutumnBates you're welcome 😊
I'm trying to implement all of this. Since going through menopause I've had a tough time losing weight--belly fat in particular. I eat every portion/calorie-controlled meals, I drink nothing but water and don't eat anything after 5PM. I don't keep snacks or dessert around the house. I also don't keep trigger foods like cheeses as a snack. I also walk 10-20 thousand steps a day.
Hi! I know this is about a year later and I’m not quite sure where you’re at now in terms of your journey but I did want to mention that there is such a thing as under eating / over exercising that might be what is preventing you from losing that stubborn fat. When we eat too little / are burning too many calories each day, our bodies actually do the opposite of what we think they might and instead go into a “fat storing mode”. This is because if we’re not eating enough calories to sustain our activity levels (calories in vs calories out), our body starts to think that we are essentially being starved and thus stores more fat as a way of protecting us and our internal organs with the expectation that having that fat will help you survive longer. Seems dramatic but it’s really important to eat enough (hence the emphasis of complete meals and counting macros - enough fats, proteins, carbs for each meal). Yes calories are important but they’re not absolutely everything when it comes to weight loss!
For example a 20g protein bar filled with un-pronounceable ingredients will be digested much differently (if at all) than say 20g of cooked chicken!
I would suggest trying to focus on whole, nutrient dense foods as well as try weight lifting before cardio!
I have switched to a plant-based diet and there are some good tips here. I would take exception to bananas. I have a blueberry - banana smoothie every morning in addition to my breakfast, and some days I have a second banana with peanut butter later in the afternoon and I have lost 14 pounds in the last five weeks.
I could see the issue of eating JUST a banana for breakfast, but if you pair it with a nut/seed butter then you’re technically getting “protein, fat, and fiber” like she says you need to get. Sooooo 🍌
Yeah, she lost me with that one. If her issue is with low-protein food, then almost any fruit would be an issue. Why demonize bananas? (Not to mention, her statement that bananas "don't have any protein" is untrue. Yeah, they don't have much, but they do have protein.)
It’s because carbs & fat do not mix usually in most people. If you eat plant based but keep fats low, most of us will lose weight. Or if we eat higher fat but keep carbs low…
Blueberries are roughly 10g fiber per 1 cup serving, at least wild blueberries, which definitely helps, plus protein from peanut butter is 6-8g per serving depending on variety of PB.. I am curious to the size and what level of ripeness you choose to eat your bananas at and if that helps any. I have heard that typically a serving of strawberries may be healthier than banana but no idea how true that is, and for a good rule of thumb, to not exceed 1/4 cup per serving on average per fruit serving/day to help with GI problems that I face...
@@WillTheLost Usually a medium size banana. ripeness can be anywhere from a slightly green stem to having a few brown spots on the peel.
Favorite videos. Always positive influence. Thanks. Protein powder?
Coming soon!😉❤️
What type of scale did you recommend? I seem to only be maintaining my current weight and I just began adding in ab and upper body workouts. So I’m hoping it will change my body some but I know that means muscle. So the scale does interest me that you spoke of
Thanks and love all the suggestions you make, some speak right to me
Glad u mentioned eating things that are not good for your body like broccoli or cauliflower. So agree!!!!
Thanks for the info!! What about an afternoon decaf coffee? I actually only ever have Organic Swiss Water Processed Decaf Coffee, even in the AM.
Love your videos great info
OK, on the banana, I don't eat them much. But, I do make a home-made yogurt that's a 1:1 ratio of heaby cream to whole milk. I use it to make overnight oats or a parfait that I pair with eggs or other proteins. Both the parfaits and overnight quick oats have pecans and fresh berries as well as cinnamon and stevia. If I made overnight oats with banana instead of berries, it might slightly up the carb count, but it would be lower than eating a plain banana. Also, on the breakfast sandwiches, if u make the sandwich at home with a eggbun, it ups the protein and nixes the carbs. Also on fruit juice, I add a bit to water to flavor with cinnamon and stevia, or use to make fermented sodas or flavor komboocha that I make, or make into a fruit vinegar
Changing from cheat days to treat meals was such a game changer to me
I’ve lost over 90 pounds by “violating” your rule about counting calories. (Most calorie counters allow you to track protein, so you can do both.) It is the step that matters MOST, in my experience. I am at goal weight range and my doctor says I don’t need to lose any more. No intermittent fasting required during my journey either. (It’s a trend like so many other things, according to most medical professionals I have spoken with.)There are no magic bullets, just discipline. I wish you and your viewers the best.
You do what works for you and others will do what works for them. Fasting is not a trend, people have been doing it for thousands of years in different forms. I also don't trust every doctor I come across, some doctors are still telling outdated information. In the 80's and 90's doctors were advising people to eat more grains and limit fat and protein intake (remember the "food pyramid", you see how that worked out, people are fatter than ever). I do agree with calorie counting to an extent. After you get used to eating the right foods, you won't have to count every calorie, especially if you're the kind of person who likes to keep it simple and has a handful of go-to recipes for each meal. If you're someone who needs and likes a lot of variety of recipes and meals, calorie counting will probably be more ideal.
Thanks Autumn, can you please talk more about measuring body fat instead of checking the scale? I weight myself everyday and record it.
Absolutely! I have a video that discusses this here: ruclips.net/video/zHeqrzBCl6w/видео.html
I find planning is always the key! And yes healthy snacks in the house are key, but completely avoiding pretzels and goldfish with littles is not easy…so have your healthy snack ready when you are giving them the not so good one. ( always start with the healthy one for them though too! - at least what I do with my three littles.)
I think we need to start our little ones with the right type of snacks from day one I've seen so much obesity as a teacher in high school
I love your videos and learn a lot constantly from them. However, I have a huge issue that virtually lays waste to much of my nutritional efforts, that being insomnia. I've been an insomniac for years frequently getting as little as a couple good hours of sleep per night. Riddle me this. How do I change that paradigm?
Love this video. Thankyou.
Great DATA thanks 👍👍
Also, I usually have Yougut w a scoop of protein added to it if I want something after dinner .. its satisfying and I don't wake up hungry at all..
Thanks for the tips.
You bet!
Hi autumn! Can you talk about intermittent fasting and how it’s not recommended for women because of the impact it has on hormone balance? Thanks!
Thank you! Love all your videos! Just ordered the vanilla Matcha 🤣
enjoy!!
Autumn….what are your thoughts on eliminating gluten products from one’s general diet and consumption? Thank You 😊
(BTW-These are great tips! I watched the video twice, back to back and also saved it to my play list!)
Very helpful! If scales are the most inaccurate way to truly measure a person’s weight, I wish they would stop using them in most medical and doctor’s offices!
First, I love your channel. Great info and free. Gotta luv it. I looked into matcha and it's super expensive, plus full of caffeine. So, what's the benefit over coffee? How does The Reserve sweeten and/or flavor their teas? How do you sweeten your tea, or do you?
I personally don't sweetened me coffee/tea. I shared a recipe for how I make frothy matcha latte that's linked the the description of this video!
@@AutumnBates What about the matcha vs coffee question? :-)
This video is gold.. thx
you're very welcome! Thanks for tuning in!
Autumn-What are your thoughts on decaf coffee?
So true about the eating and sleep. On the nights that I do decide to eat something at 8:00 my fitness watch shows that my body never goes into rest. It actually stays in a state of stress as I try to sleep so I don't sleep well. It also shows my sleep quality is poor then.
I've done a lot of this steps, and I've actually lost 14lbs. I'm at 199, but I need to lose more.
GAH! I cannot tell you how much your videos have helped me! I am officially in the best shape and at my lowest weight since, maybe junior high! I still have more work, mostly learning maintenance. P.s. I love your Blueberry Vanilla No-oatmeal as a shake! I just add an additional 1/2 cup unsweet almond milk, omit the butter for cooking the blueberries, and add ice. It is sooo good and seriously super filling 👌! Thank you, thank you!
ohh great idea converting it into a smoothie!
Definitely true, especially eating before bed it makes your body work over time resulting in less sleep. And you wake up more tired 🥱
Awesome video!
I have an iron deficency and was told to drink the medication with juice because the vitamin c in it would help. Now I am not a big fan of juices, even when no sugar added, what would you suggest? Thank you so much!
Happy Cinco de Mayo, Autumn!❤️❤️
What is Cinco de Mayo? Do you know what you’re celebrating?
Celebration in Mexico I guess!
Chicory root tastes like coffee and can help with a restful sleep at night. Not many know about it.
Wow interesting to know. I actually bought a ground coffee with chicory in there.. Talking about chicory roots for better night sleep, can you please show me how it is done. Thanks
Can you tell me if it has any negative side effects? Also for anyone who is trying to conceive, is chicory root harmful? The reason k am asking is because I am trying to cut our caffeine but noticed chicory root as a substitute for coffee.
It tastes like dirt and stays in your mouth forever. Not many know about it.
@@seymourskinner2533 thanks for that lolll
@@SaraSa-gm2ig 😉
Great idea not to have snacks at home. I cut those out of the home a couple years ago and it’s really help me with my health goals. Leaving snacks “for weekend fun time”!✌️
I would love to see a video about healthy vegetarian meals that include more protein but are lower FODMAP. I'm a vegetarian with Celiac's and have issues with high FODMAP foods, and I need to lower my cholesterol so I struggle to get enough protein without eating alot of beans and cheese. 😕
Hey Autumn is it okay to Drink Reign Energy Drink it says it has no sugar?
Great tips! Autumn what time should we stop drinking coffee? ❤️❤️❤️
In one of her videos she said no coffee after noon
yes, exactly! thanks for sharing!
KETOVOIR & Carnivore & 20/4 fasting is the way to go. I’m losing weight like crazy. Your last point was well taken. I weigh everyday but I don’t like my body fat # or hydration #. Wish they were reversed.
Do you recommend Mct oil in morning coffee?
So what do you do if you are in so if you hinder weight loss. And you have to take these. Are there ways you can take other options that might mitigate the pill reaction?
Awesome tips! Been trying to not snack with kids lol so used to letting them eat and then I eat what they don't finish. Definitely have been cutting back on the carb parts of meals and stopped drinking my diet pop. Lost 9 pounds so far! Lol thank you for your help!! Also... I need to know more about WHITE COFFEE.... when you have time or are interested lol please give us a video on WHITE COFFEE 😁😁😁😁😁😁😎 VERY MUCH NEEDED LOL please and thank you!!!
congrats, Demi!!!
Soo true!!
You need to do a video on women in menopause.
I noticed when I did 3 meals a day high protein I was able to lose 10 lbs. but thanks for these tips. I love watching your videos. Even the old ones 😅😂❤❤
great channel. just discovered it.
Can you please show diabetic easy quick desserts 😁
I gave up soda and I even diet soda years ago I drink right now is a green tea or green tea tea but mostly water all day long
Got a question. So if your BMI is going down according to the scale, then that's what you should be paying attention to?
Bam right off the start guilty of first 4. But then did pretty good from there.
i love your advise but half of the healthy things are expensive in my country and expensive to get to .
Autumn hopefully u can also create video and give opinions about eating rice if its healthy or no. 😁
The healthiest rice is wild rice
is erythritol is safe option along stevia?
Question: What if you have a problem with not being able to sleep unless you have eaten recently? It's strange. If this is a symptom of some other problem, is there a way to correct it?
Are you taking mental health medications? That causes it
You put a half of a banana in your smoothies, is that okay because of all the protein? It counteracts the sugar?
What about the 1/2 banana in your waffle recipe, the one with the protein powder ?
If you eliminate measurements like calorie counting or weight counting, where is the accountability? How does average joe like me know how many snacks are too many? How do I know if my portion size is right? Winging it isn't working. I need to know how much to eat and if what I'm doing is working.
Autumn, I watch a lot of your videos, and I've noticed that you're a proponent of intermittent fasting and hitting sufficient protein daily. I have found that I can't get to my protein goal in an eight hour window. Have you noticed this with any of your clients?
Also, I strive for 90 to 100, but some sources say I should be getting up to 170 g/day. I am sufficiently filled at the 90 to 100 and can't imagine eating much more of anything after that.
Matcha, or any rea on an empty stomach makes me nauseous. I'd love a Matcha Smoothie for lunch, but will this affect sleep, like caffiene in coffee?
I need to eat breakfast.. I eat eggs w a sprouted English muffin which holds me over for awhile and still loosing weight
What are your thoughts on an occasional decaf afternoon coffee?
I’m a snacker so that’s my problem, I just have to suck it up that I have to do protein meals least for most of week and not be looking for snacks
Bananas contain potassium,magnesium and they’re good for the heart.Also,what do tennis players eat between games to give them energy?
Opting for half a banana is great for many people! And professional athletes have a much different metabolic state vs. someone looking to achieve a weight loss goal. It's important for us to work with where we're at in our wellness journey instead of comparing ourselves to what someone else is doing.
@@AutumnBates it’s important not to put people off eating something which is good for them.As many bananas as they like,not half.
I agree, I lost 40lbs eating brown rice, quinoa, sweet potatos and oatmeal and pasta. What works for one doesn't work for all
Pizza lover here. Is cauliflower crust better than Banza crust? Autumn lover too! 😉
It depends on the cauliflower crust! Some are great -- others are loaded with tapioca starch and cassava flour. I like the brand Outer Aisle.
I started doing my grocery shopping where latinos shop since last year. I can’t believe how much cheap sugary drinks on the shelves. I see a lot of ppl stocking up carts with these cheap drinks, too. If they are for kids, no wonder there are a lot of overweight or pre-diabetic kids out there.
umm I have oatmeal with half of a banana with blueberries for breakfast is that bad too? I feel that breakfast keeps me full for many hours and i dont have cravings later but i dont know if i should take out the banana.
Highly recommend replacing the banana with other berries as bananas raises your sugar levels or just make sure you start with a half a banana instead of a whole banana
What about whole wheat pastas?
Hello, I have a question? You said in one Video u froze your Bananas! How do u freeze them? U said u put them in your protein Shakes, do u wrap them? In something? And I also need to know how u made the Pudding with Chis Seeds & flax seed! Ty
Hi! I store frozen bananas in a large plastic bag. I usually break up a banana into halves or quarters before putting it into the bag to freeze. For the chia pudding recipe, you can check it out here: www.autumnellenutrition.com/post/how-to-make-chia-pudding-for-weight-loss
Also make sure you peel them first before putting them in the freezer
Ordered some matcha and super foods. Exchange rate to Canadian dollars wasn't to bad nor was the shipping. That is the biggest downer to get great deals but then have to pay the darn exchange rate. Which for us Canadians can be stupid spendy.
Enjoy your matcha and superfoods!!
@@AutumnBates I'm excited for them!
You posted on instagram you added heavy cream and vanilla extract in the keto coffee ☕️. How much heavy cream and vanilla extract? 😊🐶👍🏽☕️🧈🥥
I actually have a full video with this recipe coming out soon -- stay tuned!!
@@AutumnBates Awesome 👏🏼!! 🥥🧈☕️👍🏽👍🏽
I make veggie use , I’m trying to leave all sugars , carbs I’m doing fasting.
I’m doing a 16-8 intermittent fasting with three meals a day so how am I supposed to now eat every 2 and a half hours
Is dreamfield pasta at least OK?
I get not drinking the fruit juice, but what about a fruit bar? I really enjoy ones from Sun Rype that have 28g of naturally occurring sugars. The only ingredients in the bar are fruit purées and citrus pectin. I eat these during my quick breaks at work when I don’t have a ton of time. Thx!
My opinion..too many carbs. However if u are not trying to lose weight..go for it...
Fruit juices and fruit bars (which are made from dehydrated fruits) are both going to be higher in sugar and less satiating than whole fruits. Whole fruits will be the best option to help keep the sugar content lower while working toward a weight loss goal
@@AutumnBates thanks so much!
I agree dietitian told me never to eat those fruit bars processed foods like that raise glycemic levels
For me the key is to reduce carbs.
What about a banana in a protein shake/smoothie for breakfast?
Okay I think we're all guilty of watching some form of media before bed. I've been trying to cut my screen time in general and it's definitely time to start reading actual books again. I used to always be in the middle of at least a couple of books.
This step alone can make SUCH a difference!