10 Ways to VISIBLY Change Your Body in 30 Days [2024]
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- Опубліковано 1 чер 2024
- COMPLETE INTERMITTENT FASTING PROGRAM:
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Today I'm sharing 10 tools that work best when used all together to help see major body recomposition results.
Glycemic Load Blog Post:
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Chapters:
0:00 Intro
0:27 Low GL Carbs
1:11 10k Steps Per Day
1:46 eTRF
2:42 Remove Sweetened Drinks
3:09 8 Hours Balanced Sleep
4:02 Meals, Not Snacks
4:29 Don't Count Calories
5:32 Coffee, Water, Tea
6:18 Resistance Training
6:50 30 Grams Protein Per Meal
NOTE: This description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is in NO WAY obligated to use these links. Thank you for your support!
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. - Розваги
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Walking was a game changer for me! I highly recommend anyone going through menopause or post menopause to get out and walk ... break it up throughout the day
Agreed!
Agree! I walk in the am and and lunch and quit cardio in menopause. Just to dang tired from sleep deprivation
I just started watching an hour a day last week. And trying to drop coffee which is helping.
@@jayhulrs1435 I highly recommend taking B12 as someone that’s gone through it I find this helps so much for energy
@autumnbates I lift weights 3/4x wk and run less than 30min 2-3x wk just because I love it however I am nearing 50 don't want to stop running, would incorporating some higher glycemic like banana and squashes in my day be best for recovery? Ty
1. GI index
2. 10000 steps a day
3. IF ( ETRF) early 8 to 5
4. No fructose more
5. Sleep
6. Meals not snacks 3 meals a day
7. Focus on quality of food
8. Water coffee and tea
9. Resistance training
10. 30g protein every meal
Bless you 😊
This is also in her description…
I just want to say how precious the baby is!!!♥️♥️♥️
Thank you!!🥰
Thanks for the tips!
A very nice one, Autumn!❤
getting up rested and energized? Happened to me twice since last 3 years from when I was pregnant..and that was 6h of continuous sleep.
YES!!!!❤ More body recomp tips please 🙏
Excellent video ❤
Hey Autumn, this is the best video I've watched in a long time. I'm a firm believer in not eating at night and have been practicing fasting from 4:30 PM to 8:30 AM for a while now. I love that you've recognized its benefits, too.
Just found you channel few days ago and love it. Only thing about calorie counting I would say that it might be helpful at the beginning of weight loss just to see how many calories person actually eats. So many people have no clue how much everything has, it can be eye opening. Love your tips
Autumn: thoughts on walking vs low intensity indoor cycle? Ty
Great tips. Can't make any promises about awesome sleep. My 7 month old co-sleeps and still wakes me to eat during the night.
Congratulations on your visible progress Autumn… and to Trevor also 😊. 👍❤️🇨🇦
Thank you Guylaine!❤️
Great video, I love how everything is researched backed!! If you dont mind me saying, would mind bringing up the camera just a bit maybe to eye level It seems like you're filming from below and makes me feel like i have to look up at you like a child looking up at their parent, I think it should feel like 2 adults are having a conversation. Just my opinion if thats how you like it totally fine but i felt like i needed to share.😊
Girl.. you hair like great at this length!!❤
This JUST posted and I’m watching! I’m already a low glycemic index eater❤️ I WILL have to break myself out of the SHELL I’m in to get out and WALK❤ I do IF also. THANK YOU SWEETHEART!!!!!🎉🎉🎉
You’re very welcome! Thanks for tuning in!❤️
🌞 Always Awesome Autumn! ⚘️
Cheers! 🕊❤️🍂🦃
Thank you! Cheers!
I have a sedentary job so I make sure I have a short walk at lunch time and I also try to walk to the shop Instead of driving if I don’t need lot of shopping as today got in walking for 60 minutes in total. It is more tricky with work but I’m so glad I got some form of exercise in. I love ❤️your videos and have your smoothies most mornings 😊😊😊😊xxxx
I love early morning walks!
Same! I always feel SO good after walking or getting some type of movement done first thing in the morning ✨
Autumn, what about energy drinks that is zero sugar, for example monster energy drinks? I looked at the ingredients and i dont think any of them raises insulin but I wanted to ask you for your feedback :)
Autumn I love you
Autumn enjoy your videos! Question, I'm 61 want to lose 22 pounds (as per my doctor) and want to start taking creatine. In the past I would see my weight loss came to a stop so I stopped taking it.. But want to increase my muscle strength. Do you know if I start taking creatine again how long before my weight loss will start to show again or should I weight until I lose the 22 pounds first. Thank you
@AutumnBates If we drink coffee, tea etc. with stevia sweetener between meals would that cause it to act like a snack? (LOVE your content btw!)
Thank you! I wouldn't consider this a snack, but I would be careful with caffeinated drinks used throughout the day.
Thank you Autumn. This is great. I was wondering what your thoughts are on AG1.
Literally filmed this video yesterday! Stay tuned... 😉
Thank you Autumn. 😊
Good question!
Re: ETRF, is it necessary to fast everyday? Eating your last meal at 5 pm isn’t always an option. As you know, life gets in the way! Love your insight!
Most important things are calories, protein and nutrition of the foods. You want low calories for loss of weight preferably fat, protein for satiation and nutrition for overall wellbeing. So even if you eat after 5pm as long as you've accounted for calories you will be fine. And of course some days you are allowed to eat at maintenance or go over it's a marathon not a sprint. I would like to also add alternatively you can push back the fast window to allow you to eat later. It depends what your goal is.😊
Help...I just started your detox and I have lost two pounds this week ...but next week is thanksgiving...what do I do ? What kind of things are you having for Thanksgiving?
Hi Autumn! Cute haircut. It looks nice.
What about milk in smoothies? Or whole milk in the protien hot chocolate? Is a glass of milk going to through me off too much?
Hi! Thank you :) Regarding milk, it depends on how your body responds to it. I personally love using whole milk in my protein hot chocolate, but if you're lactose intolerant OR carb sensitive then it wouldn't be a good option (at least until more muscle mass has been added to help with the carb sensitivity).
So glad you recommend getting 30g protein min at each meal, stimulating MPS.
Great info!
Such a game changer!
@@AutumnBates It truly is!
Hi Autumn - you mentioned a video about calorie counting but it didn’t pop up on the screen.
Does this work for women that have gone through menapaus and I have extreme high cortisol because of the extreme stress I've had to just survive past 4 3/4 yrs
I am having trouble downloading the list , after I click objects with I am not a robot, it will not let me check the box. Just wanted to let you know. Thank you!
How are you suppose to adjust the type of sleep you are getting?
Oh no the glasses actually added to your cuteness.
How do you work on getting better sleep?
10,000 steps is about a mile.
Lot simpler than buying some pricey toy that you can misplace then use as an excuse not to go walking.
All speed matters.
According to NHK's Medical Frontiers (episode on Walking), you should:
01: For three minutes, walk at your normal pace.
02: Then, for three minutes, walk at a fast pace. You should be breathing harder but can still talk w/o difficulty.
03: Repeat for a total of ten times / 30 minutes.
Autumn are there "age" considerations which should be factored in - your program seems like it should be fine for all ages? Thanks!! Good video with a lot packed into a few minutes.
Hi! There are some age considerations, which I have a few blog posts covering. You can find one here: www.autumnellenutrition.com/post/intermittent-fasting-over-50-5-tips-for-success
I wanna change my diet and body but I work overnight 6pm-6am so I sleep during day how would I incorporate fasting during these hours I never have meals I just snack all day
Any idea when your protein powder will be available in Canada?
Hopefully very very soon. Just waiting on some final papers to come through from Canada and then we’ll be ready to ship!🥳
If you aren’t already subscribed to my weekly newsletter, then I recommend subscribing so you can be alerted once Canadian shipping is ready! www.autumnellenutrition.com/subscribe
Will C 4 pre workout raise insulin and break my fast? Thank you
Hi! I have a blog post with those details here: www.autumnellenutrition.com/post/does-pre-workout-break-your-fast
Like calorie counting.. I don’t wear my FitBit or count steps anymore. It’s too obsessive. If I get in 30 to 60 minutes each day then I’m good
Unrelated...but, I really like your haircut!
aw thank you so much! It was definitely time for a cut!
Autumn, I have a question. I am currently breastfeeding, 3 months postpartum, and I was wondering if I can do intermittent fasting during breastfeeding??? What do you think?
Hi there! I would not IF while breastfeeding. The best thing to do during those months/years is to make healthy meal/snack choices to keep yourself feeling good and your milk supply high.
Congrats on your new baby!
(From and RN and fellow breastfeeding mama of 10 years)
I do 16:8 and am breastfeeding..what i do i make sure my eating window i eat very healthy esp meat,eggs,veggies which keep me full for hours..my milk supply is still great👌if u cant do IF just do carnivore diet its also good.
Is high fat cream allowed in coffee and tea when fasting? If not, then is anything allowed?
Fasting is basically having calories. So milk, sugar, and possibly sweetener if there's a higher amount of calories in it would 'break' the fast. Although fasting is not a must and if you're feeling hungry eating satiating foods helps so much. I can eat so much less when eating enough protein and vegetables it's wild. Good luck with whatever your goal is.
If meals mean less hunger, then as someone who rarely has an appetite, does that mean I -should- snack? So much weight loss advice throws me off because it's geared to those who overeat but I struggle to get myself to eat enough food.
Hi, I’m doing the walking challenge, some days I have a migraine, can the missed days be made up for the next day?
Aw I'm sorry to hear you get migraines - those can be super intense 😕 If you aren't able to walk on certain days because of it, then you can slightly increase your steps on other days as well. Generally we want to try and spread it out evenly so all days have consistent movement, but I totally understand how migraines can impact activity level for the day. Take that time to rest and recover!❤️
Hey Autumn, from Canada! Your informative, science backed videos have been helping me immensely - thanks! Just a question regarding fruit juice and its impacts on achieving weight loss goals. Should all fruit juice be avoided as a blanket statement when it comes to achieving weight loss goals, or do you mean the typical shelf brands that have added sugar and mysterious ingredients added? I am specifically interested to know your thoughts on organic red beet juice, I enjoy a glass (250ml) of red beet juice every other day basically with break-fast for the health benefits and to assist with regulating blood pressure, however, I was astonished when I checked this morning and saw that one glass has 23g of sugar (seems a lot). For context, I am not currently looking to achieve a weight loss goal, but may be in future for various reasons and am wondering whether I should just eliminate beet juice all together for achieving weight loss, if the sugar content outweighs the supposed health benefits.
How much the heavy cream can we have in our coffee? Thanks ❤❤❤
I believe 2 tables spoons is what she recommends 😊
If it's for weight loss then looking at the whole caloric context will determine that. Because even if you follow all of the tips but eat at maintenance you will not lose weight, maybe do a body recomp but that will be slower fat loss than a cut. Good luck and all the best.
What if I do all these things and see no results in 4 weeks…? Please help 😔
0:45 I thought that was someone’s arm hair for a second! 😂
What is your eat scedule?
Hi Autumn. It's time for me to restock on your protein powder. Please reconsider extending your 20% discount on your protein powder for your Black Friday sale. It's the best.
My lady literally said low glycemic carbs right before Thanksgiving!!! 😭😭😭😭
If you're able to eat fruits and veggies with/ right before the other carbs it will help offset the glucose response. Here is a study I found on it although it is a relatively small sample size and only one experiment: www.ncbi.nlm.nih.gov/pmc/articles/PMC6449539/
😂
Can i substitue walking with stationary bike?
I'm going sugar free in 2024
That’s a great goal!
I'd walk but I live in a dangerous neighborhood... in fact there's studies pointing at how girls in dangerous neighborhoods are at a higher risk of obesity, because we priorise our safety over walkin alone and be catcalled or even worse.
I feel sorry that it is dangerous for you to walk outside. Perhaps you could get a walking pad as an alternative of course that depends on your financial situation but have a look and see if there is an option for you. Good luck and stay safe.
Thats actually genius, I already have a spining machine but its good to vary the excercise style so ones body doesnt get uses to it I guess
I'd just go on YT and do some of the walking exercises. There are quite a few great ones I would recommend if you'd like to know.
I would recommend walking around the house.
Ughh I wish I was somewhere I could go walk at 😩 it sucks..
My bad. I’m watching this vid with captions at 5.19am 😳
I’ve watched this vid 3 times now and I’m still confused as to where and when you’re eating cookie dough, mug cakes, biscuits & choccies bombs from your recipes and menus 🤷♀️🤷♀️
What if you're in a wheelchair and can't exercise?
Some good seated exercises on you tube ❤
Personal trainer here.... There's a guy who was shot years ago and is paralyzed and in a wheelchair that goes to the gym I work at... He goes EVERYDAY to do resistance training. It might be in your best interest to talk to a personal trainer near you who can help you think outside the box. You got this Jodi!!
I lost about 8 kg in 3 months, just from choosing a different walking route to the bus - so definitely true with the walking. :)
Before, I would walk around 2.500 steps on average every day - sometimes less. Now, I reach 5.000 consistently - and fairly often, I will reach 6-7.500 steps. 10.000 steps would be awesome, but less will also make a difference.
I eat quite a bit, because I am now trying to maintain my weight, build some muscle. I never counted calories, but just focusing on healthy portion sizes, and where the food is coming from/how many minerals and vitamins it contains (fruit and veg, or pasta and bread?) most of the time, will do the trick.
30G isnt enough. 50 for a male adult min.
😂😂😂😂😂😂😂😂😂
But women aren't on a circadian rythm!
Re: ETRF, is it necessary to fast everyday? Eating your last meal at 5 pm isn’t always an option. As you know, life gets in the way! Love your insight!
Hi there. I actually fast every day and it was a game changer for me. It becomes a lifestyle you become used to doing after a few weeks. Life does get in the way, but if you make the right choices and see results, you'll handle it👍
No need to do ETRF. Fasting from 12-16 hours/day should be enough. I use an app called Fastic and it helps track your fasting progress really well.
Re: ETRF, is it necessary to fast everyday? Eating your last meal at 5 pm isn’t always an option. As you know, life gets in the way! Love your insight!
Dr. Mindy (look her up here on ytb and her videos, I really recommend them! ) says that you shouldn't fast everyday but plan your fast days. For example Monday - Wednesday do a 16/8 fast, Thursday can be a no food day when you eat absolutely nothing, then Friday can be One meal a day and for the weekend you don't need to have a fast at all.. It works different for each person, depends on your work/life style. But it's important to not fast the same way for every day of the week.
I eat 16/8 during the week - sometimes I eat my last meal at 6pm, sometimes at 7pm, depends if I'm cooking something or eating something I prepared beforehand. Sometimes I eat nothing at all, usually on Thursday. And on weekend I dont fast at all but I try to not eat something after 8-9pm because it's not so great for my stomach in the morning haha