I understand it's hard to have a flat belly, but I ain't taking away my carbs like rice or pasta for this. You can always eat in moderation and you don't need to completely cut out these foods
…ok, no need to get defensive about what you’re willing to give up for your fitness goals. I can cut out carbs, no problem; the answer for flatter stomachs is calorie deficit. It may be an unpopular answer, but that’s not the messenger’s fault.
@@mygoodeyeclosedCC umm ok first of all, no one is blaming the messenger or getting defense abt anything, i was just expressing my personal opinion and im sorry that u feel so triggered to have to comment on it. i'm just saying that i love carbs, and i'll still eat it....
Theres nothing wrong with that. Just eat corn waffles or rice waffles with 13 grams per waffle. I eat 4 waffles with 52 grams total twice a week and still losing weight.
I know I saw the PB in the thumbnail but I’m glad she explained to eat it as a fat and not protein because, yeah, it’s more a fat than a protein, you’re better off getting your protein from meats, etc.
Love the content and video. As someone who cut out rice, pasta, and oatmeal as part of my introduction into trying to get into shape, I can say that I don't feel the need to do so. In fact, carbs are a vital part of building muscle and losing weight, carbs are not the enemy... unless you have some medical condition that most people don't have. And insulin resistance is something you need diagnosed, not assumed by watching a RUclips video. If you're really struggling to lose weight, it's more likely that your caloric needs are out of balance, your macros are off, you don't exercise enough, or a combination of one or all of those things. I've gone on diets of very little carbs, I'm talking less than 30g per week. And I've done diets where I have no restrictions on carbs. I've seen better results including carbs in my diet. I've cut out my sugary creamer in my coffee, ugh, terrible way to live. I see no difference at all when I added it back but factored it into my weekly calories while maintaining a small calorie deficit. I'm not saying you shouldn't track and limit carbs to a balanced macro split, remove added sugars, or deserts. I'm just saying that the gain you'll get will be offset by the sacrifice you're making, and it doesn't make it worth when you don't have to eliminate them to get the same results over time. My suggestion, don't limit yourself on anything (even deserts), get your caloric needs in place, split your macros 40/40/20 (as a good baseline) and make adjustments after each month of doing so. You'll be happier in the long run imo. Just my 2 cents though.
Ok THANK YOU SO MUCH FOR THIS! I was scrolling through just waiting for this comment. THE BEST WEIGHT LOSS STRATEGY IS A SUSTAINABLE ONE- you don’t have to be super restrictive to succeed- just being mindful and intentional about what helps your body feel its best.
Agree 1000%. If you're going too hard too quickly and limiting yourself too much, you're more likely to slip back into old, bad habits. I should say though, Autumn is in fantastic shape. The fine tuning needed to maintain or get into even better shape at that point might require you to follow the advice in the video and that's why this video is awesome. But most people are not even close to that stage and are trying to transform their bodies. Cutting out carbs for them is not optimal, at least in my opinion.
Yea i was like??? I literally eat oatmeal and bananas every day and both have high glycemic levels. I was honestly devastated hearing that because i considered those healthy foods, i guess they contribute to weight gain around the stomach because of insulin production 😭
@@meriberri9876 I wouldn't do anything too drastic. Weight loss is a lengthy process. Even if you do have IR, and I would make sure you do before you remove foods you enjoy, I can assure you that these two foods are not the things keeping you from getting rid of belly fat, unless you're eating way too much of them. Have someone help you get your caloric needs in balance. Then again, I'm no doctor, this is just my opinion.
Just keeping working at your goals. Tweaking your diet, exercise, sleep hygiene and reducing stress. Consistency is going to be the key. It takes time and intention. Always with the aim to be kind to your body.
🎯 Key Takeaways for quick navigation: 00:14 *🏃♂️ Limit excessive cardio to avoid cortisol rise hindering fat burning.* 01:12 *🥤 Avoid high-sugar smoothies to prevent glucose spikes.* 02:09 *🏋️♂️ Don't fear weights; they boost metabolism and fat burning.* 03:07 *💧 Opt for sugar-free electrolyte drinks like LMNT.* 04:34 *🍞 Swap traditional bread for lower glycemic options.* 05:17 *☕ Limit coffee to two cups daily to prevent cortisol elevation.* 06:12 *⏰ Aim for an earlier bedtime to improve sleep quality.* 07:20 *🍝 Substitute rice or pasta with lower glycemic options.*
I have been doing all of these except that I have one bowl of rice once a day for lunch. I walk 30 to 40 mins first thing in the day and after i have completed 12 hours fasting, break it with the smoothie recipe you suggested minus the coffee. Go to sleep at 9. And its really working for me. I have lost almost all my belly fat in a month ❤
I found a way to enjoy celery with peanut butter…powder! mixed with chobani vanilla zero. Make it into a slightly thick consistency so I can scoop scoop scoop. Incredibly filling😊
Thanks Autumn, I hope one day you can make a video to help the millions of truck drivers here in America or even outside. We definitely need healthy tips to counter our unhealthy lifestyle!
I run a 5k 3-4 days a week while fasting 18:6. Diet is low carb, high protein, very minimal sugar. Went from 260 lbs to 202 lbs at 6'3". Belly fat dropped off considerably when I incorporated running, went from a size 40 - 34. Not exactly sure what defines "excessive cardio" as I have yet to lose muscle mass.
Great videos. :) I feel like cardio's discussion is very nuanced and maybe deserves its own video. It also depends on what type of cardio you do, how intense you perform them, and for how long they last per session .A lot of my fitness routines in the past were influenced by bodybuilding, and they too either do not advocate cardio or advise not doing too much of it. However, I find that personally since I have a sedentary desk job, intense cardio is critical as you simply cannot build meaningful work capacity otherwise. Work capacity that aids you in being able to move more, lift more, etc. So I opt for intensity over duration, no more than 20 minutes HIIT per session, but I still performed it 5 days a week. What I noticed is much better overall fatigue resistance, I could operate fine on 6 hours of sleep, vs. the old me that was yawning all the time at my desk even with 8 hours.
I made my daughter her favorite "Apple Pie Muffins," yesterday and substituted white flour with almond flour. (Which I picked up from one of your videos.) She didn't even recognize difference! Now, I need to lower the sugar in them, and they'll be a healthier snack. Applesauce instead of brown sugar, maybe?
I have done for the last 18 years going to bed at 11:30 and waking up at 7:30 every single day. I will fall asleep on the couch some nights after 10 then go to bed at 11:30. I get 8 hours or more a night of sleep.
Weight training definitely amped up my weight loss and I'm loving how my body is looking ! 68lbs down ❤❤ lentil pasta can be a great option too as it has a good amount of fiber. Definitely look for only lentil flour
@@AutumnBates thank you!! Truly your advice and protein powder has been a huge reason for reaching this amount of success! Thank you for what you do ! 30 lbs to go! And anxiety is finally after 10 whole years under control!!! Thanking God 🙌🙌🙌😍❤️🥰
I've been intermittent fasting (16/8) for over two months now and I've lost ~15 pounds. It's wonderful to have a semi-flat stomach and I feel much better. I do occasionally have a small frozen banana in a protein smoothie for the potassium and flavor. A large breakfast keeps me satiated until dinner. I begin the day with a hike or walk with the dog and end the day with an evening stroll. I need to increase the frequency of strength training. I find that intermittent sets of pushups and leg raises over the course of our morning walk to be beneficial but I can - and will, do better.
I do some form of cardio daily, I have a desk job and was very sedentary for years, 18 months ago I started 30 minute morning walks and 15- 30 minutes of exercise in the evening it may consist of another walk, mike ride, dancing, or full body workout, I do strength training upper body, lower body and core at least 3 days a week. I've lost 125lbs in 18 months. With the evening workout I do I'm able to hit my steps of 8k, sometimes a little more. I do get up a move every hour, I may not get 250 steps in every hour though.
Hi Autumn, thank your videos, and for the effort that you are putting into them. I have learn so much from you so far, and only after a few weeks of adjusting my diet, I can see a massive increase in energy level. I do tend to have a "sweet tooth" and wanted to ask, is adding honey to my coffee instead of sugar a good idea?
Yeah and seemingly the "good" carbs and occasional sugar. It's the most restrictive list I've seen and I've seen a lot. I'm honestly disheartened now. sigh
I know your content is primarily US-centric for obvious reasons but I wonder what your take on European style bread is (and I don't mean baguettes). You used the word "traditional" with bread and here in Europe no one would say that white flour sliced toast-style bread wrapped in a plastic bag (considered "good" to eat for sth like 2 weeks+) is "traditional". Here traditional would be whole grain sourdough-based bread that kinda sticks to your knife as you slice it. Keep up the good work!
Good question! I’m referring to what here in the US most of us grew up with - regular white or “wheat” bread. But I also did a video on sourdough if you want to check it out here: ruclips.net/video/Qj6QWirIX-c/видео.htmlsi=pPQyxoNQHUKPizdn
@@AutumnBates Wow, thx for the reply! 🥰 Will definitely go check that video out! 😊 Edit: I actually did watch that video soon after you originally released it, just forgot about it 😅. I've been trying to establish healthy eating / lifestyle habits since about 2019 but I always ended up quitting after a few/dozen weeks for various reasons, mostly social life and convenience related. I always return to your videos to get me started on the right track. I hope this time I'll be able to stick to it for good 💪.
Hey that's a great video thanks for all the tips on what to do and what not to do... I have to say hey being enough protein has been one of the bigger changes that I've incorporated and it's made a gigantic difference.
Great information. You’re talking about Peanut Butte, I slice an Apple & use one tablespoon of peanut butter on them. I tried the LMNT, but I couldn’t tolerate it because it had to much Sodium. I took one swallow & threw out the rest. 👏👏for what you’re doing.
I’m doing almost all of your suggestions except one; I check email & scroll my socials one last time right when I hop in bed. I’m dropping that habit tonight! Thanks, Autumn!❤
I watched tv late then got up went to bed and watched this video after midnight. The rest of the things in the video I don't do anymore which is good. But I have always been a night owl which is a problem.
As a type 1 diabetic trying to lower his bmi I 100 % have to have high sugar electrolytes drink during my long walks because otherwise my sugars drop so low. As a type 1 I find doing all these things are easy except for the fact I have to raise my blood sugar more than I normally have to lower it far more than counteract for my carbs. I have to fine tune most people’s advice to make it work for my situation.
Japanese people and people from Thailand seem to be doing ok with eating white rice multiple times a day. They are the slimmest and healthiest people on the planet. Rice is really not the reason people are fat.
I think this advice is for people with to much bellyfat and being sensitive for empty carbs. I can eat rice and pasta without getting tired, but only with a lot of veggies and beans with it.
I sit behind two computer screens most of the day, and am trying to just get up for 2 minutes every 20 minutes. My circulation has been affected by this. On calories you are right, when I check I am under 1,500 calories yet the lack of movement is the issue. Exercising 3 times a week doesn't seem to be enough.
I just eat 90% of what you said above, and I still lose 5 kg per month. By taking 10K steps per day, 30 minutes of weight 3 times a week, and cycling 5 km 2 times a week... As soon as someone starts eating healthily and falls below their kcal consumption, a person simply loses fat. Yes, the belly is the last to go, but the belly will also lose fat if someone eats less and exercises. This also happens when drinking coffee, eating peanut butter, meat etc etc... The key to success is motivation, endurance, setting yourself a goal, eating less and exercising!
That makes sense. I was so confused that me walking up and down hills and stairs in college didn't make me lose weight. Also my eating habits weren't the best either
What do you think of the high protein cereals? The Special K one has 20g protein per serving. It's wheat gluten, wheat protein isolate and pea protein isolate. whats yikes is 7g sugar per serving.
I got over 300 pounds and knew it was time for a change. I have been off pasta, bread, rice and try to eat as many whole foods as I can now... I had pizza the other day and suffered for 3 days because of it. Plus I got hungry faster. My skin is less dry now and my bloat is gone :). And of course I'm loosing weight steadily. I didn't think I could give up bread and pasta but after a week or so it became a lot easier.
If you have a ragweed allergy please be aware that Stevia is related to the ragweed family and may cause you issues. I unfortunately found this out the hard way during about 5 miles into my run during an Ironman 140.6. Thank goodness for Benadryl
on the no pasta portion, I was wondering what your thoughts are on red lentil pasta? I looked at ingredients and it says its just lentils... which is a protein. Is that okay?
I like to eat a peace of bread for breakfast, but only the whole grain bread. For us Europeans, bread in the USA has too much sugar, which is not the case in Europe, especially among the bread nation like Germany (and also Austria). Whole grain bread fills you up and is also good for your digestion.
I find your videos to be super informative, thank you! I’ve cut my sugar down because of an elevated A1C. I typically have between 30 and 50 g sugar a day. If I want to have a regular sugar dessert twice a month does that erase the good I am doing the rest of the time. PS love the cottage cheese bowl.
I have a whole wheat bun (365 brand from Whole Foods) on occasion when I eat a bison burger for dinner. I find that the small amount of carbs in the evening helps me sleep. I compensate by going on a little longer after-dinner/dusk walk. BTW, I've lost ~15 pounds since early June when I started this journey.
Y'all, I love bread too. BUT I've found I'm happier and healthier without it! I started a carnivore diet earlier this year, and now do a ketovore-style one with no carbs. I'll have a piece of whole fruit or some steamed veggies once in a while, or some plain whole fat yogurt with berries, but other than that I eat an animal-based diet with protein and certain fats. I'm never bored or hungry, and my energy levels are amazing! I'm also no longer taking my anti-depressant or anxiety meds. My brain fog is gone, my ability to focus is greatly improved, and I feel much stronger and more confident. I credit both the protein and healthy fats (our body's cells and brain both need fat to optimally function), along with the elimination of sugar and refined/processed foods - including breads, rice, and pasta - with these positive changes. If you aren't willing to do what's best for your body, then you cannot achieve your best body. I don't even miss those carbs anymore, I'm far too satisfied to miss them.
OK, this one got my attention. Primarily because of the PB shot in the headline. I was relieved to see your content. I am addicted to peanut butter in a serious way. I have PB every day. Pure PB that is just peanuts. Nothing else. I do think of it as a healthy fat but I also consider the protein part of my daily protein intake. Not the primary or even secondary source of protein but… it is protein = 4 gms in a table spoon :) I’m a cyclist and used to ingest all kinds of gels and supplements and my stomach just didn’t like that stuff. Now I stuff my pockets with tiny PB and honey sandwiches. :)
I try to walk every day for approximately 1 hour, it's the best way for me to relax since I work from the computer. I follow an OMAD approach to my nutrition and I do eat when I return home late, hopefully I'll have my schedule fixed once September hits and have time to go the gym; I still manage to do some bodyweight exercises daily at home.
I still struggle to loose weight. I used to eat what i want, but i changed that because my body became overweight. I lost about 5Kg's But now i am stuck at the same weight for some reason. I am on the carnivore diet. I have no carbs, no sugar. I walk 2.5 kilometers now daily since i started the diet. i only eat between 10AM and 6PM. i drink water and coffee throughout the day. i ocasionally eat banana and peanut butter, like max twice a week. i ocasionally eat Avocado with salt and pepper with my meat. Max 3 times a month. i ocasionally eatn Bokomo weetbix for breakfast. High in fibre and only 2.9gram sugar per 100g. I plank everyday. skip maybe once or twice a week. i drink no alcohol.But when i am with friends, i will drink 2 glasses of wine. Max once a month. Am i doing something wrong? Am i maybe gaining stomach and leg muscles because of the walk and plank? Please advise.
Hey good on you for working on getting a healthy body we all have to struggle. I would encourage you to keep a record of everything you eat for a week and see what you're really eating it's really easy to how should I say this not keep an accurate record if you're just doing it in your mind. I noticed you said you're drinking water and coffee throughout the day so was coffee continuing after the morning cup? I also see that you mention you walk 2.5 km and so how many steps is that a day? I don't think your step count as high enough again I'm not picking on you at all. I also see that you don't have any kind of weight training in there I know a lot of people think that's strange but don't worry you won't get super muscular if you had weights but it definitely will help you with your metabolism. I'm no dietitian but I think the banana peanut butter combo is probably not very good sugar and fat is mostly what that is. I want to end this by saying hey it's really great you're working on getting healthy and you've made some great steps I think you just need to adjust some things and hopefully other people will comment on this that have more knowledge than me I'm just your average guy All the best and I wish you success as you work toward a healthier body as we're all working on that and making some mistakes but you look like you're in the right direction.
@@jejunamjaYou added a lot of great things! But to answer one of the questions, it'd also be good to measure yourself so you see if you are loosing inches despite the scale not changing. And think about if your clothes are getting looser etc. That'd be a good sign too.
Maybe your body is like mine. It get used to some routine very quik. Change the habits for few days and check how much calories you really need and make sure you get all the vitamins your body needs, or it will notice it and stop working together with you. It's teamwork.
Oh 😁, that's a great question. I'm excited to see her too. I haven't checked on Instagram but she might have a few pics of her there. I think Autumn puts a link to her Instagram on every video.
I like your content! Wanna say that not every body can tolerate so much protein and fat. I have chronic health issues and protein and fat really make things worse.
ummmm....ma'am....you didn't take that leaves off those berries before chucking them into the blender. I've never saw that before. I do be a tiny bit disturbed. LOL
There are no low glycemic spaghetti or pasta at my local grocery store. N what sweet treats can I eat. Oh how do u get your cheeks so lifted it looks nice.😊😊
@AutumnBates I read tons of historical fiction (WWI & 2 eras). One commonality (whether you were a good guy or bad guy) was that everyone wished for real coffee. Therefore, I believe decaf should be illegal, and I won't drink it unless there's a ration. 😅
Hello and HELP from Texas!!! Just found your channel and am loving your videos and information! I have had a vertical sleeve gastrectomy in 2017 and lost a total of 70 pounds and am trying to lose the last 20 and gain muscle. I have just started IF 14/10 this week and am trying to get my appropriate amount of protein in during my window, but am unable to consume it all at each meal. I have heard you say to not snack so you give your body a break between meals, but I think for me the only way I can reach my protein goal is to have a snack based on the protein/fat/fiber rule. Do you think this will hinder or benefit? Any advice would be greatly appreciated 😊🙏🏻. Oh and congratulations on your pregnancy!!! 🥰
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I understand it's hard to have a flat belly, but I ain't taking away my carbs like rice or pasta for this. You can always eat in moderation and you don't need to completely cut out these foods
How much weight have you lost in the last months?
I agree with this fatty
Some of us do if we want to loose that last bit of weight
…ok, no need to get defensive about what you’re willing to give up for your fitness goals. I can cut out carbs, no problem; the answer for flatter stomachs is calorie deficit. It may be an unpopular answer, but that’s not the messenger’s fault.
@@mygoodeyeclosedCC umm ok first of all, no one is blaming the messenger or getting defense abt anything, i was just expressing my personal opinion and im sorry that u feel so triggered to have to comment on it. i'm just saying that i love carbs, and i'll still eat it....
I lift heavy, walk, have high protein daily, and am working on balancing my hormones. It’s made such a huge difference in my weight loss journey.
me watching this while eating peanut butter: 👁️👄👁️
lol same 💁♀️
Theres nothing wrong with that. Just eat corn waffles or rice waffles with 13 grams per waffle. I eat 4 waffles with 52 grams total twice a week and still losing weight.
I know I saw the PB in the thumbnail but I’m glad she explained to eat it as a fat and not protein because, yeah, it’s more a fat than a protein, you’re better off getting your protein from meats, etc.
@@Tha-King-Arthurwhat brand do you get?
😂😂😂
Love the content and video. As someone who cut out rice, pasta, and oatmeal as part of my introduction into trying to get into shape, I can say that I don't feel the need to do so. In fact, carbs are a vital part of building muscle and losing weight, carbs are not the enemy... unless you have some medical condition that most people don't have. And insulin resistance is something you need diagnosed, not assumed by watching a RUclips video.
If you're really struggling to lose weight, it's more likely that your caloric needs are out of balance, your macros are off, you don't exercise enough, or a combination of one or all of those things. I've gone on diets of very little carbs, I'm talking less than 30g per week. And I've done diets where I have no restrictions on carbs. I've seen better results including carbs in my diet. I've cut out my sugary creamer in my coffee, ugh, terrible way to live. I see no difference at all when I added it back but factored it into my weekly calories while maintaining a small calorie deficit.
I'm not saying you shouldn't track and limit carbs to a balanced macro split, remove added sugars, or deserts. I'm just saying that the gain you'll get will be offset by the sacrifice you're making, and it doesn't make it worth when you don't have to eliminate them to get the same results over time.
My suggestion, don't limit yourself on anything (even deserts), get your caloric needs in place, split your macros 40/40/20 (as a good baseline) and make adjustments after each month of doing so. You'll be happier in the long run imo. Just my 2 cents though.
Ok THANK YOU SO MUCH FOR THIS! I was scrolling through just waiting for this comment. THE BEST WEIGHT LOSS STRATEGY IS A SUSTAINABLE ONE- you don’t have to be super restrictive to succeed- just being mindful and intentional about what helps your body feel its best.
Agree 1000%. If you're going too hard too quickly and limiting yourself too much, you're more likely to slip back into old, bad habits. I should say though, Autumn is in fantastic shape. The fine tuning needed to maintain or get into even better shape at that point might require you to follow the advice in the video and that's why this video is awesome. But most people are not even close to that stage and are trying to transform their bodies. Cutting out carbs for them is not optimal, at least in my opinion.
Yea i was like??? I literally eat oatmeal and bananas every day and both have high glycemic levels. I was honestly devastated hearing that because i considered those healthy foods, i guess they contribute to weight gain around the stomach because of insulin production 😭
@@meriberri9876 I wouldn't do anything too drastic. Weight loss is a lengthy process. Even if you do have IR, and I would make sure you do before you remove foods you enjoy, I can assure you that these two foods are not the things keeping you from getting rid of belly fat, unless you're eating way too much of them. Have someone help you get your caloric needs in balance. Then again, I'm no doctor, this is just my opinion.
Just keeping working at your goals. Tweaking your diet, exercise, sleep hygiene and reducing stress. Consistency is going to be the key. It takes time and intention. Always with the aim to be kind to your body.
🎯 Key Takeaways for quick navigation:
00:14 *🏃♂️ Limit excessive cardio to avoid cortisol rise hindering fat burning.*
01:12 *🥤 Avoid high-sugar smoothies to prevent glucose spikes.*
02:09 *🏋️♂️ Don't fear weights; they boost metabolism and fat burning.*
03:07 *💧 Opt for sugar-free electrolyte drinks like LMNT.*
04:34 *🍞 Swap traditional bread for lower glycemic options.*
05:17 *☕ Limit coffee to two cups daily to prevent cortisol elevation.*
06:12 *⏰ Aim for an earlier bedtime to improve sleep quality.*
07:20 *🍝 Substitute rice or pasta with lower glycemic options.*
I have been doing all of these except that I have one bowl of rice once a day for lunch. I walk 30 to 40 mins first thing in the day and after i have completed 12 hours fasting, break it with the smoothie recipe you suggested minus the coffee. Go to sleep at 9. And its really working for me. I have lost almost all my belly fat in a month ❤
I can’t get over putting the entire strawberry in the smoothie 😮
I found a way to enjoy celery with peanut butter…powder! mixed with chobani vanilla zero. Make it into a slightly thick consistency so I can scoop scoop scoop. Incredibly filling😊
Thanks Autumn, I hope one day you can make a video to help the millions of truck drivers here in America or even outside. We definitely need healthy tips to counter our unhealthy lifestyle!
I run a 5k 3-4 days a week while fasting 18:6. Diet is low carb, high protein, very minimal sugar. Went from 260 lbs to 202 lbs at 6'3". Belly fat dropped off considerably when I incorporated running, went from a size 40 - 34. Not exactly sure what defines "excessive cardio" as I have yet to lose muscle mass.
Personally attacked! That’s how this video made me feel 😂😂😂
Love LMNT! I can’t possibly do a long fast without it.
Making your own smoothies saves SOOOO much money. Smoothies in LA can cost between $15 to $20 !
And I complain about $8!! I would def make at home all the time.
Great videos. :) I feel like cardio's discussion is very nuanced and maybe deserves its own video. It also depends on what type of cardio you do, how intense you perform them, and for how long they last per session .A lot of my fitness routines in the past were influenced by bodybuilding, and they too either do not advocate cardio or advise not doing too much of it. However, I find that personally since I have a sedentary desk job, intense cardio is critical as you simply cannot build meaningful work capacity otherwise. Work capacity that aids you in being able to move more, lift more, etc. So I opt for intensity over duration, no more than 20 minutes HIIT per session, but I still performed it 5 days a week. What I noticed is much better overall fatigue resistance, I could operate fine on 6 hours of sleep, vs. the old me that was yawning all the time at my desk even with 8 hours.
I made my daughter her favorite "Apple Pie Muffins," yesterday and substituted white flour with almond flour. (Which I picked up from one of your videos.) She didn't even recognize difference! Now, I need to lower the sugar in them, and they'll be a healthier snack. Applesauce instead of brown sugar, maybe?
I have done for the last 18 years going to bed at 11:30 and waking up at 7:30 every single day. I will fall asleep on the couch some nights after 10 then go to bed at 11:30. I get 8 hours or more a night of sleep.
Weight training definitely amped up my weight loss and I'm loving how my body is looking ! 68lbs down ❤❤ lentil pasta can be a great option too as it has a good amount of fiber. Definitely look for only lentil flour
Congrats!!!
@@AutumnBates thank you!! Truly your advice and protein powder has been a huge reason for reaching this amount of success! Thank you for what you do ! 30 lbs to go! And anxiety is finally after 10 whole years under control!!! Thanking God 🙌🙌🙌😍❤️🥰
This is in my top 5 of a lot of content providers on healthy living and wellness. Great job
I've been intermittent fasting (16/8) for over two months now and I've lost ~15 pounds. It's wonderful to have a semi-flat stomach and I feel much better.
I do occasionally have a small frozen banana in a protein smoothie for the potassium and flavor. A large breakfast keeps me satiated until dinner. I begin the day with a hike or walk with the dog and end the day with an evening stroll. I need to increase the frequency of strength training. I find that intermittent sets of pushups and leg raises over the course of our morning walk to be beneficial but I can - and will, do better.
I do some form of cardio daily, I have a desk job and was very sedentary for years, 18 months ago I started 30 minute morning walks and 15- 30 minutes of exercise in the evening it may consist of another walk, mike ride, dancing, or full body workout, I do strength training upper body, lower body and core at least 3 days a week. I've lost 125lbs in 18 months. With the evening workout I do I'm able to hit my steps of 8k, sometimes a little more. I do get up a move every hour, I may not get 250 steps in every hour though.
Thanks!
Thank you so much!!❤️
What do you think about low carb tortillas?
Hi Autumn, thank your videos, and for the effort that you are putting into them. I have learn so much from you so far, and only after a few weeks of adjusting my diet, I can see a massive increase in energy level.
I do tend to have a "sweet tooth" and wanted to ask, is adding honey to my coffee instead of sugar a good idea?
To sum this up, stop eating carbs and sugar.
Yeah and seemingly the "good" carbs and occasional sugar. It's the most restrictive list I've seen and I've seen a lot. I'm honestly disheartened now. sigh
Carbs are sugar.
@@growsinhouseherbiculturali1100 In the words of Phoebe Buffet, “That is brand new information!!” 😜
@@growsinhouseherbiculturali1100 In the words of Phoebe Buffay, “This is brand new information!” 😜
I know your content is primarily US-centric for obvious reasons but I wonder what your take on European style bread is (and I don't mean baguettes). You used the word "traditional" with bread and here in Europe no one would say that white flour sliced toast-style bread wrapped in a plastic bag (considered "good" to eat for sth like 2 weeks+) is "traditional". Here traditional would be whole grain sourdough-based bread that kinda sticks to your knife as you slice it. Keep up the good work!
Good question! I’m referring to what here in the US most of us grew up with - regular white or “wheat” bread. But I also did a video on sourdough if you want to check it out here: ruclips.net/video/Qj6QWirIX-c/видео.htmlsi=pPQyxoNQHUKPizdn
@@AutumnBates Wow, thx for the reply! 🥰 Will definitely go check that video out! 😊
Edit: I actually did watch that video soon after you originally released it, just forgot about it 😅. I've been trying to establish healthy eating / lifestyle habits since about 2019 but I always ended up quitting after a few/dozen weeks for various reasons, mostly social life and convenience related. I always return to your videos to get me started on the right track. I hope this time I'll be able to stick to it for good 💪.
Hey that's a great video thanks for all the tips on what to do and what not to do... I have to say hey being enough protein has been one of the bigger changes that I've incorporated and it's made a gigantic difference.
I definitely agree. Adequate protein is a game changer
Great information. You’re talking about Peanut Butte, I slice an Apple & use one tablespoon of peanut butter on them. I tried the LMNT, but I couldn’t tolerate it because it had to much Sodium. I took one swallow & threw out the rest. 👏👏for what you’re doing.
Thanks Autumn, I love your videos and their content! Rock on!
I’m doing almost all of your suggestions except one; I check email & scroll my socials one last time right when I hop in bed. I’m dropping that habit tonight!
Thanks, Autumn!❤
I quit social media and now have great sleep, health, and time to do everything I love. Social media destroys health and is a time suck.
That’s such a game changer! It takes a little to get used to, but once you’re rid of the habit, it’s very helpful for sleep
I watched tv late then got up went to bed and watched this video after midnight. The rest of the things in the video I don't do anymore which is good. But I have always been a night owl which is a problem.
There are always things I can improve on so there is hope for progressing towards my weightloss and wellness goals. Thank you Autumn 👍❤️🇨🇦.
1:34 Is it just me thinking plopping the strawberry with the green stem/leafy bit on is a bit weird? 😮
I’m glad I don’t add sugar to my tea anymore. I’ve also tried staying away from juices and smoothies.
I forget the brands but have found some electrolyte drinks which have no sugar.
It is no possible to go to sleep at 9PM in western society.
I only get home from work at around 7:30 PM.
What do u think of creatine???? I'm 70 years old. I understand that it's great for seniors to help with muscle mass 💪 🙌 what's ur input
Sourdough bread is legit. Pair oatmeal with protein powder
anyone else maybe pass out a little when she said "stop eating peanut butter... " and then come to consciousness when she said .... "for your protein"
What are your thoughts on putting maple syrup in coffee? Does that do the same thing that you were describing about putting sugar in your coffee?
I’m addicted to sweet cream in my coffee every morning. Especially around pumpkin spice season. 🤦🏻♀️🤦🏻♀️
These have been true in my own weight loss journey! and so true that better sleep= more weight loss.
As a type 1 diabetic trying to lower his bmi I 100 % have to have high sugar electrolytes drink during my long walks because otherwise my sugars drop so low. As a type 1 I find doing all these things are easy except for the fact I have to raise my blood sugar more than I normally have to lower it far more than counteract for my carbs. I have to fine tune most people’s advice to make it work for my situation.
Hpw much green tea I can drink per day because of coffein cortisol and all of this. Can you tell me please. I will stop with coffee
Japanese people and people from Thailand seem to be doing ok with eating white rice multiple times a day. They are the slimmest and healthiest people on the planet. Rice is really not the reason people are fat.
Exactly! It's what's added to the rice ! Rice is not the reason you are 100% correct
I think this advice is for people with to much bellyfat and being sensitive for empty carbs. I can eat rice and pasta without getting tired, but only with a lot of veggies and beans with it.
Is almond butter a healthy snack? Also you mentioned not getting cassava flour in pasta. Is cassava bad for us?
I sit behind two computer screens most of the day, and am trying to just get up for 2 minutes every 20 minutes. My circulation has been affected by this. On calories you are right, when I check I am under 1,500 calories yet the lack of movement is the issue. Exercising 3 times a week doesn't seem to be enough.
Thanks for all the great tips..watchingfrom Australia🇦🇺.
I just eat 90% of what you said above, and I still lose 5 kg per month. By taking 10K steps per day, 30 minutes of weight 3 times a week, and cycling 5 km 2 times a week... As soon as someone starts eating healthily and falls below their kcal consumption, a person simply loses fat. Yes, the belly is the last to go, but the belly will also lose fat if someone eats less and exercises. This also happens when drinking coffee, eating peanut butter, meat etc etc... The key to success is motivation, endurance, setting yourself a goal, eating less and exercising!
That makes sense. I was so confused that me walking up and down hills and stairs in college didn't make me lose weight. Also my eating habits weren't the best either
What do you think of the high protein cereals? The Special K one has 20g protein per serving. It's wheat gluten, wheat protein isolate and pea protein isolate. whats yikes is 7g sugar per serving.
Your videos are so informative! Thank you!
Did those strawberries just go into the blender with the stems on them?
Nice one, Autumn!
I got over 300 pounds and knew it was time for a change. I have been off pasta, bread, rice and try to eat as many whole foods as I can now... I had pizza the other day and suffered for 3 days because of it. Plus I got hungry faster. My skin is less dry now and my bloat is gone :). And of course I'm loosing weight steadily. I didn't think I could give up bread and pasta but after a week or so it became a lot easier.
I'm def trying this!! Thank you for the tips!
“Stop going to bed after 11:00 PM”. And here I am, watching the video at 11:30 PM 😬
If you have a ragweed allergy please be aware that Stevia is related to the ragweed family and may cause you issues. I unfortunately found this out the hard way during about 5 miles into my run during an Ironman 140.6. Thank goodness for Benadryl
Good to know!
Fantastic Autumn
Great video ❤
Very helpful. Thank you!
on the no pasta portion, I was wondering what your thoughts are on red lentil pasta? I looked at ingredients and it says its just lentils... which is a protein. Is that okay?
Great suggestions Autumn❤
it's fear mongering b.s
I like to eat a peace of bread for breakfast, but only the whole grain bread. For us Europeans, bread in the USA has too much sugar, which is not the case in Europe, especially among the bread nation like Germany (and also Austria). Whole grain bread fills you up and is also good for your digestion.
How can you figure out the glycemic index
I find your videos to be super informative, thank you! I’ve cut my sugar down because of an elevated A1C. I typically have between 30 and 50 g sugar a day. If I want to have a regular sugar dessert twice a month does that erase the good I am doing the rest of the time. PS love the cottage cheese bowl.
Great video! The only 2 that are difficult for me are rice and bread. I definitely feel deprived when I haven't had bread in a while. 😔
I have a whole wheat bun (365 brand from Whole Foods) on occasion when I eat a bison burger for dinner. I find that the small amount of carbs in the evening helps me sleep. I compensate by going on a little longer after-dinner/dusk walk. BTW, I've lost ~15 pounds since early June when I started this journey.
Ezekiel bread is great.
Freeze bread and toast it
When should i exercise to lose more fat? Is it in the morning before i ate anything or evening?
Love your content 😊thank you ❤
Is fast walking daily okay then? In addition to strength training later on the day of course
I have improved my eating habits watching your videos! Thank you!!
You’re very welcome! Thanks for tuning in!🤓❤️
Y'all, I love bread too. BUT I've found I'm happier and healthier without it! I started a carnivore diet earlier this year, and now do a ketovore-style one with no carbs. I'll have a piece of whole fruit or some steamed veggies once in a while, or some plain whole fat yogurt with berries, but other than that I eat an animal-based diet with protein and certain fats. I'm never bored or hungry, and my energy levels are amazing! I'm also no longer taking my anti-depressant or anxiety meds. My brain fog is gone, my ability to focus is greatly improved, and I feel much stronger and more confident. I credit both the protein and healthy fats (our body's cells and brain both need fat to optimally function), along with the elimination of sugar and refined/processed foods - including breads, rice, and pasta - with these positive changes.
If you aren't willing to do what's best for your body, then you cannot achieve your best body. I don't even miss those carbs anymore, I'm far too satisfied to miss them.
Any advice for someone that that’s nights?
OK, this one got my attention. Primarily because of the PB shot in the headline. I was relieved to see your content. I am addicted to peanut butter in a serious way. I have PB every day. Pure PB that is just peanuts. Nothing else. I do think of it as a healthy fat but I also consider the protein part of my daily protein intake. Not the primary or even secondary source of protein but… it is protein = 4 gms in a table spoon :) I’m a cyclist and used to ingest all kinds of gels and supplements and my stomach just didn’t like that stuff. Now I stuff my pockets with tiny PB and honey sandwiches. :)
I try to walk every day for approximately 1 hour, it's the best way for me to relax since I work from the computer. I follow an OMAD approach to my nutrition and I do eat when I return home late, hopefully I'll have my schedule fixed once September hits and have time to go the gym; I still manage to do some bodyweight exercises daily at home.
Oh. I just finished my bowl of oatmeal when i got the "dont eat oatmeal" part loool.
I still struggle to loose weight.
I used to eat what i want, but i changed that because my body became overweight.
I lost about 5Kg's But now i am stuck at the same weight for some reason.
I am on the carnivore diet.
I have no carbs, no sugar.
I walk 2.5 kilometers now daily since i started the diet.
i only eat between 10AM and 6PM.
i drink water and coffee throughout the day.
i ocasionally eat banana and peanut butter, like max twice a week.
i ocasionally eat Avocado with salt and pepper with my meat. Max 3 times a month.
i ocasionally eatn Bokomo weetbix for breakfast. High in fibre and only 2.9gram sugar per 100g.
I plank everyday. skip maybe once or twice a week.
i drink no alcohol.But when i am with friends, i will drink 2 glasses of wine. Max once a month.
Am i doing something wrong?
Am i maybe gaining stomach and leg muscles because of the walk and plank?
Please advise.
Maybe you are being too strict? I gained weight intermittent fasting and stopped listening to my bodies queues.
Hey good on you for working on getting a healthy body we all have to struggle.
I would encourage you to keep a record of everything you eat for a week and see what you're really eating it's really easy to how should I say this not keep an accurate record if you're just doing it in your mind.
I noticed you said you're drinking water and coffee throughout the day so was coffee continuing after the morning cup?
I also see that you mention you walk 2.5 km and so how many steps is that a day? I don't think your step count as high enough again I'm not picking on you at all.
I also see that you don't have any kind of weight training in there I know a lot of people think that's strange but don't worry you won't get super muscular if you had weights but it definitely will help you with your metabolism.
I'm no dietitian but I think the banana peanut butter combo is probably not very good sugar and fat is mostly what that is.
I want to end this by saying hey it's really great you're working on getting healthy and you've made some great steps I think you just need to adjust some things and hopefully other people will comment on this that have more knowledge than me I'm just your average guy
All the best and I wish you success as you work toward a healthier body as we're all working on that and making some mistakes but you look like you're in the right direction.
@@jejunamjaYou added a lot of great things! But to answer one of the questions, it'd also be good to measure yourself so you see if you are loosing inches despite the scale not changing. And think about if your clothes are getting looser etc. That'd be a good sign too.
Maybe your body is like mine. It get used to some routine very quik. Change the habits for few days and check how much calories you really need and make sure you get all the vitamins your body needs, or it will notice it and stop working together with you. It's teamwork.
Good morning are you going to do a video introducing the baby thanks for sharing
Oh 😁, that's a great question. I'm excited to see her too. I haven't checked on Instagram but she might have a few pics of her there. I think Autumn puts a link to her Instagram on every video.
Yes! :) video coming soon! But I also shared a few pictures on Instagram (autumnelle_nutrition) if you want to check those out as well!
@@AutumnBates Thank you I am no longer on Instagram someone hacked my Facebook page in my Instagram
Hi, I was wondering what your opinion is on Greens powders? Can you make a video on those Greens and Reds powders?
Can you have oatmeal at all , later in the day?
I can do everything but the coffee 😁... I usually have 2 before lunch time ... never after or it will affect me the rest of the day into the evening
I like your content! Wanna say that not every body can tolerate so much protein and fat. I have chronic health issues and protein and fat really make things worse.
You have me hooked on LMNT! My favorite is the watermelon 🍉
Great advise!
And if you don’t get done with work until 11:30pm?
Only thing that surprised me was the oatmeal. It’s so good for you when you eat it appropriately (the amount and what you top it with)
What about honey or agave as a sugar replacement?
ummmm....ma'am....you didn't take that leaves off those berries before chucking them into the blender. I've never saw that before. I do be a tiny bit disturbed. LOL
Do you have an idea of good electrolyte in Europe? Element is only in US.
All great ideas that I'm gonna use starting now
Can you put Organic Stevia in your tea.
so are you paying for the food bill I have a family of me my husband and adult son these foods are.very expensive
Thx Autumn. I can attest to #1 chronic cardio. I run 100 miles a week and am stuck at 12% bf.
Just used your code, and following you! You give the BEST tips!!
Ha ha. I go to bed anywhere from 1:30am - 3:30am. That's my circadian rhythm. I'm just not a morning person.
There are no low glycemic spaghetti or pasta at my local grocery store. N what sweet treats can I eat. Oh how do u get your cheeks so lifted it looks nice.😊😊
Watching this as scrolling on my ipad before bed!
Okay, honestly, I'm in love with my ☕️. I can't go without 2+ cups. I'm going to have to skip that tip. 😅
😂😂
Maybe try decaf for the extra cups?
@AutumnBates I read tons of historical fiction (WWI & 2 eras). One commonality (whether you were a good guy or bad guy) was that everyone wished for real coffee. Therefore, I believe decaf should be illegal, and I won't drink it unless there's a ration. 😅
Great video
I would like to know more about sweet potato pasta.
Thanks❤ very helpful information to help me clean it up Now🎉🎉
Do you work with menopausal women? And why am I always freezing cold on Keto?
Follow Dr. Mary Claire Haver!!
@@beckyfrechette4439 I do!
Hello and HELP from Texas!!! Just found your channel and am loving your videos and information! I have had a vertical sleeve gastrectomy in 2017 and lost a total of 70 pounds and am trying to lose the last 20 and gain muscle. I have just started IF 14/10 this week and am trying to get my appropriate amount of protein in during my window, but am unable to consume it all at each meal. I have heard you say to not snack so you give your body a break between meals, but I think for me the only way I can reach my protein goal is to have a snack based on the protein/fat/fiber rule. Do you think this will hinder or benefit? Any advice would be greatly appreciated 😊🙏🏻. Oh and congratulations on your pregnancy!!! 🥰
How many steps do you recommend a day? (Not including workouts)