20 Easy Ways To Lose Belly Fat [STOP Doing These Things!!]
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- Опубликовано: 2 июн 2024
- Thanks to LMNT for sponsoring today’s video! Head to www.drinklmnt.com/autumn to get your free sample pack with any purchase.
Today I'm sharing 20 easy ways to help you lose belly fat.
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Chapters:
0:00 Intro
0:13 Do less cardio
0:43 Stop adding sugar to coffee
1:03 Stop buying smoothies
1:42 Stop eating 2 hours before bed
1:50 Stop eating peanut butter as a protein
2:26 Stop fearing weights
2:51 Stop drinking sugary electrolyte drinks
3:18 LMNT sponsor
4:32 Stop eating bread
4:56 Stop watching TV before bed
5:07 Stop having more than 2 cups of coffee
5:22 Stop having oatmeal for breakfast
5:51 Stop going to bed at 11pm
6:15 Stop sitting for more than 1 hour
6:39 Stop eating hyperpalatable desserts
7:08 Stop eating rice/pasta
7:37 Stop having more than 1 alcoholic drink per day
8:02 Stop eating dried fruit
8:19 Stop eating "protein" bars
8:37 Stop scrolling before bed
9:08 Stop eating cereal
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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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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
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.
It is no possible to go to sleep at 9PM in western society.
I only get home from work at around 7:30 PM.
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?
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.
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
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 ❤
Love LMNT! I can’t possibly do a long fast without it.
I'm def trying this!! Thank you for the tips!
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!
Hi Autumn! Love your weight loss tips list/vibrant enthusiasm! Will definitely incorporate into my daily diet/habits routine…thanks for all the helpful hints!!
Clay
Nice one, Autumn!
There are always things I can improve on so there is hope for progressing towards my weightloss and wellness goals. Thank you Autumn 👍❤️🇨🇦.
Very helpful. Thank you!
All great ideas that I'm gonna use starting now
Fantastic Autumn
Thanks for all the great tips..watchingfrom Australia🇦🇺.
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 suggestions Autumn❤
it's fear mongering b.s
These have been true in my own weight loss journey! and so true that better sleep= more weight loss.
Just used your code, and following you! You give the BEST tips!!
Thanks Jeannine!❤️
Making your own smoothies saves SOOOO much money. Smoothies in LA can cost between $15 to $20 !
Love your content 😊thank you ❤
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.
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.
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 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 💪.
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?
Personally attacked! That’s how this video made me feel 😂😂😂
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 🙌🙌🙌😍❤️🥰
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.
This is in my top 5 of a lot of content providers on healthy living and wellness. Great job
Thanks Michael!🤓❤️
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 love your channel and you have helped me get past my 140 lb platou. What advice would you have for people with Hashimoto's?
Thx Autumn. I can attest to #1 chronic cardio. I run 100 miles a week and am stuck at 12% bf.
Thank you!
I have improved my eating habits watching your videos! Thank you!!
You’re very welcome! Thanks for tuning in!🤓❤️
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.
Thanks❤ very helpful information to help me clean it up Now🎉🎉
Thank you for the video. Great tips! Question: I drink about 85ozs of water a day, with the 2000mg in LMNT will that cause water retention? I typically have a Nuun tablet with my water after working out. Thank you.
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😊
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.
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!!! 🥰
Hi, I was wondering what your opinion is on Greens powders? Can you make a video on those Greens and Reds powders?
@Autumn Have you ever looked into Aloha protein bars? I'm curious your thought on these.
I don't eat them everyday, but sometimes, if I'm craving something sweet, I'll grab one. I will also add one to a meal that might be coming up short on protein. For example, I ran out of turkey for my sandwich the other day, so I added one of these bars to the side.
Hi there! I’m personally not a fan of protein bars in general. I share some of my favorite alternatives here: ruclips.net/video/Eitov97Uw4k/видео.htmlsi=kqA3_SOGDUVUiln4
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.
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.
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 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 tips🐥! 🤓😻
You have me hooked on LMNT! My favorite is the watermelon 🍉
Thank you so much that’s great! Just out of interest what’s your view on sugar free soda? Thanks 😊
You’re welcome! I personally don’t drink sodas (including the sugar free variety). I share why with this video: ruclips.net/video/S874_Dt4vYo/видео.htmlsi=5Fx6E9u9z_x7lJNr
@@AutumnBates Thank you very much for all your info. I suffer with hypothyroidism and started fasting recently as, even though I’m very active, it’s tough to shed the last few pounds I want to. The video was very helpful - I definitely use the excuse of ‘I’m a sweet tooth kinda gal’ haha, but the thought of breaking free from that habit is so appealing…I am going to do a sugar fast starting now!
Thank you. You always dish out solid advice.
Is fast walking daily okay then? In addition to strength training later on the day of course
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.
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
Thanks!
Thank you so much!!❤️
What do you think about low carb tortillas?
so doing less cardio.... does that include walking? I never really do intense cardio but I do really like walking and getting steps in. you may mention something about this later in the video.
Hi Autumn ❤ can you please advice on organic A2 grass fed ghee? Especially for a woman with PCOS 😢
I’m addicted to sweet cream in my coffee every morning. Especially around pumpkin spice season. 🤦🏻♀️🤦🏻♀️
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
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.
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.
Hi Autumn... when is the best time to have oatmeal?
How many steps do you recommend a day? (Not including workouts)
When should i exercise to lose more fat? Is it in the morning before i ate anything or evening?
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
Sourdough bread is legit. Pair oatmeal with protein powder
What about this coconut detox smoothie I keep hearing about
I want to buy your protein shake but how much carbs does it have?
🎯 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 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!
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)
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
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. :)
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
How does everyone feel about Shirataki noodles (miracle noodles)? I lived in Japan and learned how to cook them, absolutely love them, but I know they get a bad wrap in the US for their smell and texture. I can't give up my rice and pasta but they are on par with birthday cake in how often I eat them nowadays~
I love those!!
Did those strawberries just go into the blender with the stems on them?
whats your opinion on the *skinny noodles* made from konjac?
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 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
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.
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. 😅
What about honey or agave as a sugar replacement?
Will u b participating in next week's Karate tournament Master Bates?
I would like to know more about sweet potato pasta.
Do you have a flax bread recipe to share?
Oh. I just finished my bowl of oatmeal when i got the "dont eat oatmeal" part loool.
Great job on all of your goals this week! Way to rock it. Don't forget you might lose inches even if your relationship with Earth's gravity doesn't change.
Are rice cakes good for weight loss?
Probably the same in the States, but over here PB has quite some added sugar. And since I started a 0 sugar regime I even don’t like it anymore as it has become way to sweet.
Some brands do, but others have zero sugar. You always want to check the ingredients label first
Or you can make healthy peanut butter at home in a food processor.
I'm addicted to Gatorade zero....😅 thats my jam.
do you have a video on glycemic index vs lode?
I discuss it in a few videos, but this blog post of mine is specifically on it: www.autumnellenutrition.com/post/your-complete-glycemic-load-food-list-what-to-eat-meal-examples
I haven’t seen any updates on your pregnancy. Praying everything is going well.
Baby Sage was born 3 weeks ago!
Do you have an idea of good electrolyte in Europe? Element is only in US.
Any advice for someone that that’s nights?
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.😊😊
What if you work overnights & can’t go to bed until morning hours?
Hi Autumn, do you do personal one on one consultation?
I had the same question. Thanks for asking.
I do, although I’m on maternity leave right now. You can find the details here: www.autumnellenutrition.com/service-page/initial-consultation?referral=service_list_widget
you know youve grown out of your ed when you watch and still will order a smoothie