10 Science-Backed Ways to STOP Feeling Hungry [While Still Losing Weight]
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- Опубліковано 1 чер 2024
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Today I'm sharing 10 science-backed ways to help reduce hunger while still working toward a weight loss goal.
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Chapters:
0:00 Intro
0:30 Eat 3 meals
1:14 30 grams protein
2:00 Protein and fat
2:53 Focus on the first meal
3:35 Sponsor
4:53 Low glycemic load
5:53 Cut out added sugar
6:17 Mint tea
6:43 Outdoor walk
7:09 Sleep 8 hours
7:41 Cut out trigger foods
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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. - Розваги
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Thank you Autumn
Breakdown
- 3 big Protein/Fat/Fiber rich meals per day instead of 6
- 30 grams of protein/meal
- Combine Protein with Fat
- Start the 1st meal right (with enough protein mixed with fat - stay away from sugar loaded food)
- Low glycemic food at most meals
- Cut out most (or All) added sugar
- Try mint tea
- Go for 10 minutes outdoor walk
- Sleep at least 8 hours
- Cut out “trigger” foods (usually ultra processed fats and carbs because they can be addictive)
When I was young like you, losing weight after having a baby was easy peasy, now nothing will budge...no matter how active I used be...now I have major prolapses. How about a video telling people like me how to build bone! Can't do HITT, as most post menopausal women can't dye to cortisol also cannot go very heavy with lifting, so this advice is great for people in their 20s and 30s
Go walk and eat protein.
Dr Mindy Pelz has great videos for women in menopauze
Hi Debi! I do have a video on menopause with some helpful strategies that may be helpful for your weight loss journey that you can check out here: ua-cam.com/video/Ij5mdOZM3zM/v-deo.htmlsi=ytQcQ5nqLrUV3ybm
Not true I'm 57 post menopausal and lost 20 lbs .... I dont heavy lift .. I walk whenever I can during my work day ... my goal is 3-4 miles a day broken up ... I use light hand weights to do upper body for flexibility ... we have to remember there is no way to get back your body of younger age (20' 30's) no matter what we do there is an aging process we all go through it eventually .. so I work at better body composition and most important flexibility ... I work in my gardens so I am strengthening my core by getting up and down from the ground. Most of us as we age dont realize how that body strength weakens quickly unless we work at it. ...shout out to Autumn ... thanks for all you do 💕
❤
I am a stomach cancer survivor, I have to eat smaller size portions, and I hardly eat 3 bigger meals, so I eat 5 times per day, to not under-eat, but I feel I still get the benefits of losing weight just by consuming enough protein and healthy fats and cutting all added sugar, walking my dog and getting 8hours of sleep. A big game changer for me was after watching your videos I realized my magnesium and C-vitamin supplement had maltodextrin, when I googled, rases my bloodsugar even more than regular sugar, YIKES!!! which made me stuck at a plateau, I removed now all of it, and I'm finally losing weight again. Thank you for the amazing content!
🌞 Sometimes, I'm not really hungry, just bored... eating plenty of protein really helps!
Thanks, Autumn! ⚘️
Cheers! ☕️ 🕊❤️✨️
Tip no 11, take a vacation! Hope you are having a great one and that the weather collaborates. Stay safe and enjoy. Thank you for this very informative video. 💪❤️🇨🇦
🥰 Thank you, Guylaine!
Omg! I am get so hungry right before my period and always gain 5+ lbs and my blood sugar drops. I don’t know how to help myself. I still try to work out as much as I can but I’m so exhausted it’s typically about a week and a half before my period.
I love Keetle and Fire used to have it a lot postpartum when I was living in the USA. here in France I don't find it and I miss it (there is only one super expensive brand, I tried to do homemade but not sure how much protein I could extract while doing my own broth). also love the mint tea tip. as I frenchie we always finish by a dessert here and that is a great way to get the sweet touch to finish the meal without the sugar that comes with a dessert
Yes, I had to stop with the "casual" sugar consumption. I'm so much better for it.
one of my routines on tuesdays and thursdays are watching your videos and learning about nutrition
Great video!
A very nice video, Autumn!❤❤
Great tips thanks Autumn ❤
Good morning Autumn 🍂
Your videos always amaze me! So much information❤
Autumn, I’m hooked on your faux “oatmeal”! 💙
Hi Autumn☺️ Thanks for all your videos!🙏🏼 You’re a great teacher!🥰
I like You, you just get to the point I wish more people would do this!
Well done you 💖
Keep pushing your science based
‘Smarty pants’ facts. 👍👍👍
Kettle on fire is great and convenient.
I just had the turmeric and ginger which was great!
I make HORRIBLE decisions when I’m hungry. Well, maybe not to some people but I definitely go ham on granola and chocolate. I switched to three meals/day no snacks several months ago in hopes of reversing IR which I think I either have or am headed towards. It just makes sense as a best practice because every bite triggers insulin which can lead to weight gain. I’m still struggling to get 30 grams of protein in each meal. I’m abysmal at it, really. That’s where I need the most improvement. I’m actually pretty slim, 118lbs. at 5’7”, but the stubborn fat spots just won’t go away.
Love the mint tea suggestion!!! I just discovered that tea helps me manage those hunger pangs that a rapid drop in glucose brings on.
For those of us with insulin resistance I am having weight loss success by monitoring my glucose levels. I eat only when my glucose has returned to baseline. When I do eat, I am following your strategy of prioritizing protein and minimizing carbs (no added sugars, only low glycemic load) and fats.
Hey wait - Did I just describe PSMF?
I love all your information! Would it be possible for you to speak a little more slowly though. I feel a bit frantic sometimes trying to keep up.
Love your content! Would like to learn more about the chickens you have in the backyard if possible
I love them! I have a few different varieties: Easter eggers, amberlinks and I think welsummer. They’re a few years old :)
Hello everyone autumn this is so funny I’ve been on intermittent fasting for over eight months now . I have reached my goal weight but the last few days I’ve been hungry in the morning time. Thanks for this video a couple of tips you just gave was what I needed. Thanks so much for all you do for us. Have a great day everyone
Congratulations Terry on your weight loss! I'm happy this video came at the right time of your journey!
Hitting you up on your latest video which is awesome btw 👍💕
What size are the plates on your waffle maker? I took the maiden voyage on my waffle maker today but mine are loads thinner than yours. No chunky waffle fingers from the sides either 🤷♀️
Ripped off or what? 😂
Question the LMNT electrolytes ok to have during fasting time when Intermit fasting ? Thanks ..
I think I have heard her say she drinks the unflavored LMNT during fasting
Good morning!! 💗
Popcorn and pizza have always been something I just can't have enough of; I'd rather have a piece of good quality dark chocolate over these two. Thanks Autumn :).
I have struggled with low blood sugar. Is this a good diet for me? I always know that protein helps with that but crave sugar a lot and eat every couple of hours to keep my blood sugar stable. Is this diet hard on your kidneys?
Just found your channel love it …how come you never Talk about tofu? Sprouted tofu or Regular….vegan for 20 + years yoga therapist …feeling 65 yo now I need protein glad I found you CUTE BABY…. ALSO 18/6 fasting for years some days 20/4❤❤❤❤❤
Why haven't you been teaching our Karate class lately Master Bates?
I do cardio & lite strength videos. Could those be counted as part of the 10k steps? Alot of those videos I follow requires movement & lotsa lotsa steps.
That's great to hear you're walking and incorporating strength training! All that movement can be counted toward your daily step goal! 😄
@@AutumnBates awesome! I still do a bit of walking outside when I can but this is great to hear! Thanks so much! ❤️ your videos!
Do you have any advice on how to lose weight during menopause? I am an intermittent faster and usually break my fast after 16-20 hours. Should I be eating 3 times a day? I walk about 30 minutes a day, 5x a week. It's so hard to lose the weight!
Hi! That's great you've been incorporating IF! I have a video with some strategies on how to effectively IF with menopause that you can check out here: ua-cam.com/video/Ij5mdOZM3zM/v-deo.htmlsi=ytQcQ5nqLrUV3ybm
as someone that has gone through menopause ... 😖its a beast !!! I found that walking is key along with carb sensitivity eating. I break my fast at 9am with a protein shake or egg bites with a chobani zero shake to make sure I start my day off with a good punch of protein ... lunch an autumn recipe ... usually pumpkin chili or sando ... dinner is usually around 5:30 protein(chicken/salmon) with stir fry veggies with a drizzle of white mexican cheese ;-) if I am still wanting something I will make whip cream no sugar and have some raspberries and blackberries and I'm done eating by 6pm that window seems to be a sweet spot for me. I will still have a bagel or a slice of pizza but its not part of my daily eating habits anymore
@@AutumnBatesthank you for the great video, lots of good strategies to try!
@@lynnhino2625thank you SO much! I'm going to give it all a try!
I have 2 people that I listen to, and they have helped me lose weight and keep it off... Autumn and Dr. Mindy Pelz. They give you ways to change your lifestyle that is 100% effective and sustainable. Those are my go to ladies!! ❤❤
77 gr of sugar in soda 😲. I haven’t had soda in years and knew there’s a ton of sugar is soda but wow that’s a lot!
The biggest comeback is being responsible for your own happiness after misplacing it in someone else’s hands.
Kettle and fire chicken and beef bone broth has been sold out forever 😭😭😭😭
I have got A real question. 7 weeks ago me and wife went on low calorie diet. We keeping our calories under 1200 a day. I started out at 380.6lbs. She started at 187.6lbs. I have lost 36lbs she has lost 21lbs. My question is how many grams of protien should we be taking in?
Under 1200 calories for a long period of time is not healthy and will slow your metabolism. Health experts will tell you this…so be careful!
@@Shelleyb4028 only one problem I have gout. I wouldn't be able to walk if I had that much protein
Congratulations! That's great to hear about the weight loss of you and your wife! To calculate your protein needs, I have a super quick and easy calculation you can check out here: ua-cam.com/video/VSCpOuLzTmc/v-deo.htmlsi=CS40v1UdszjB0tN1
👍🏽👍🏽
I thought epic tasted a little better
..... Almond Snickers!!!!!!!!!!!!! 🤪🤪🤪🤪🤪🤪🤪🤪🤪🤪🤪🤪🤪🤪🤪🤪🤪🤪🤪🤪🤪🤪🤪🤪🤪