How I Went From 30% to 22% Body Fat [WITHOUT Counting Calories]
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- Опубліковано 9 чер 2024
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Today I'm sharing exactly what I did to lose 8% body fat without counting calories or feeling hungry
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Chapters:
0:00 Intro
0:47 Phase 1
2:37 Sponsor
4:09 Phase 2
9:36 Phase 3
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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Just so everyone knows, 22% body fat on a woman is like 10% body fat for a guy. Good job Autumn. I went from 40% to 28% last year with your help.
Congrats!!!❤️❤️
Did you achieve this by following all her smoothie recipes?...or you did something else?
Why the heck are there so many people complaining about the quiet barely noticeable music in the background on your videos and you speaking fast? I honestly don’t understand it
Congratulations Autumn for your post partum/fat loss journey. You’re so inspiring. Sage looks so healthy with her pink cheeks. Thank you for showing us how it is done, one day at a time, one phase at a time. You are proof that what you share with your subscribers works. You look amazing! 🙌❤️🇨🇦
Autumn, I think this is one of your best videos yet.⭐ Thanks for explaining the different phases to me. It has answered so many questions as when to incorporate certain foods, etc. It has taken me over 2 weeks to recover from my conscious decision to eat holiday goodies. Not sure if it was really worth it. Blessings to you and your beautiful fam.❤
I'm so happy yall are a happy, healthy family. Sage is so cute and i know how strong you feel now just by being her mother and having kicked ur butt back in shape for her and yourself! 🙌🏼 Great video ❤
I snapped back with my first two kids at 30 and 32. Then my 3rd and 4th were 16 months apart (I had my last at 38) so I didnt have time to work out or change my diet between them. After 4 I had this belly that would not go away, steadily 20 pounds overweight even after months at CrossFit. I have to track macros, it's the only thing that's helped drop some weight. It's SO MUCH HARDER after multiple kids, hormone changes, getting older... But not impossible!
I’m where you were at 😩😩😭 3 kids now… I was 10 pounds overweight for a while, but now I’m 20 lbs 😑 (39 yo and 8 years postpartum). Time to work on my macros and walk 1 mile a day! 👏🏻
@@JoyfulNoiseLiving I just started nutritional coaching with my CrossFit coaches. Tracking macros is a pain but it really does wonders. I'm already stronger bc I'm getting the nutrition I need, and I've lost a couple of pounds. I still don't get much time for long walks but I do hit the gym 3-4 times a week. More than the extra weight, I work out so I don't shrivel away into a frail old lady when I'm old.
I had an umbilical hernia after my last 2 and that affected my belly. I think it's diastasis recti 😮
Congratulations! You look amazing. I have forwarded this already to several people I know who coincidentally was asking about intermittent fast, weight loss, and keeping your body healthy while nursing a baby. Thanks, Autumn.!❤
Congratulations! I really love the information you shared on your journey. I’ve not just weight loss, but total body recomposition. It is so helpful and motivating.
Loved this video. I started in December with cutting out sweets and moving toward a diet with whole foods and more protein. Also walking more and targeting 10k steps per day. I fast 7pm-9am. Overall it’s been great. I started at 128lb in mid-Dec and down to 123lb today, just under 2 months later. Your videos have been the most helpful on the internet and I appreciate them so much!! I’m hovering around 27/28% body fat so hoping to see that go down over the next few months.
Oh this is exactly what I needed! New goal to motivate my weight training. Thank you!
Hello to Sage, I love her appearances. Such a beautiful baby. 💕
Growithjo have some great workouts that incorporate weights, cardio, and HiTT😊 Just in case you don't have time to go to the gym. Love your channel!
Omg! Once I began to incorporate Growithjo with Autumn's program - total game changer! Grateful to get back to working out after knee problems.
Thank you for calling out that you're nursing! I'm so much hungrier because I'm nursing and when I cut things down my supply suffers. I'm so much heavier than I want to be and need a solution that maintains my supply while losing the weight.
You're awesome! Great job, Autumn. 😊
Excellent video! Jammed-packed with so much helpful information. Thanks for sharing your strategy and experience.
Glad it was helpful!
I love your channel! Congratulations on your great success, and thank you for sharing all of your wonderful videos!
Thank you so much!
Can we please get a book with all those recipes. Looks delicious!
Autumn, best video ever❤
Nice new video, Autumn!❤
Thank you for the incredible content you create, Autumn! This video especially resonates with me strongly right now because I'm currently at 30% body fat (down from 40% last January thanks to you!) and my goal is 25%. I love your approach to diet and exercise, and how it's so easy to follow and NOT at all overwhelming. You're amazing! If i can get down to 22% like you I would be ecstatic 🤯🤯
Wow, that's amazing! Congratulations, Sarah!!
Love listening to your information.
Great video, thank you! Congratulations 🎉
Wow incredible results!!! Over what time frame did you accomplish this drop?
Your daughter is so cute!! I am so sorry but I was just concentrating on her cute chubby cheeks when you talked about thrice market!! She’s so precious. 🤗🤗
I had 2 babies in my early thirties and the weight just melted off immediately after. I love your channel and still take alot of your tips, they're GREAT!! But I'm 54 now..and in menopause and alot of the foods I can't have. But love your channel! I'll take any health tips I can get from u! Thank u!
Thanks for sharing your experience!
Autumn!!!!! Pls post recipe for French toast🙏🏼🙏🏼 Thank you!!
Great video Autumn!! Do you use glucose monitor on your arm? If yes then what are you thoughts on them? 🙏🏽
Thrive Market is fire. They’re THE BEST
Great info! And congrats! I really like your channel. Just a comment intended to be constructive. you speak really fast as if trying to say a lot in a certain limited time-rushing. Your info is so good and well researched that I think slowing down a bit would allow your viewers to absorb more easily.
I tried your cottage cheese, apple, cinnamon, chopped nuts recipe today (had it for breakfast) and it was amazing. I will definitely be eating it again. Very yummy.
could u pls gv me the recipe, that wud be very helpful!
@@zarahhamid3304 Hi Zarah! I share the recipe in this short here: ua-cam.com/users/shortscLJnQf6fzrc?si=CLRLbPOj55yd7mw3
Congrats on your weightloss journey. It is inspiring and motivating to see such results. Can you share the recipe for the beef we see at 6:15? Thank you & stay awesome!
Great job!!
Thank you! Cheers!
Hey Autumn! So glad you came out with this vid. Definitely going to give these 3 phases a shot, though im already 8 weeks post partum and still have a whopping 27lbs to lose! Its really hard to get outside and walk because i live in canada and its winter right now, my husband works full time and is at school too so theres almost no way i can get a daily walk in (without the baby). (I also live in a very small apartment). I do usually do either a 30 min workout or 15 when i have time (i also have a 4 yo and 2 yo). I just dont know what to do about this!!!
Hey fellow Canadian who is "enjoying" the Polar Vortex LOL. You can get your walking in by thinking of it as "movement". Look up NEAT--Non Exercise Thermogenesis, which is basically all movement you do throughout your day, that isn't formal exercise. It accounts for most of your body's calorie-burning, outside of just keeping you alive.
I too have a very small apartment, but you'd be *shocked* how many steps you can get in while still being inside. Walking back and forth around my apartment (it's 14 steps one end to the other!), in and out of the kitchen, bedroom, living room and back, at the average walking pace (kind of the "get where you're going" pace, rather than a stroll) is 1000 steps in 10 minutes. I also have a list that I have compiled, of ways I can add movement in my day, even inside, which I remind myself of regularly, and add to when I find something new:
1. Put cup of water in the kitchen so I have to go and get it to take a drink.
2. Walk while kettle is heating first thing in the morning.
3. Take down recycling each day or every other day.
4. Walk after meals for 10-15 mins-helps with digestion, and sugar metabolism.
5. When drying a dish, walk a few steps for each dish
6. Take the stairs (strap on baby!).
7. Be inefficient (getting and putting away groceries, putting away dishes, tidying etc).
8. Walk during commercials if watching TV.
9. When watching videos or movies, set timer every 15 mins to walk for 2-3 minutes.
10. Walkie talkies (this is where I walk around, and chat with a friend via video chat).
11. Walk while you brush your teeth.
12. Walk around while you heat something in microwave.
13. Walk around while waiting for something.
14. When bringing a meal to the table, bring one item at a time.
You can also do things like a few squats at a time repeating over the course of the day, lift something heavier like a bag of potatoes above your head a few times (or both at the same time!) and repeat, getting up and down off the floor and repeat, you get the idea. All not having to got outside when it's -30C (or colder if you're in AB...I mean seriously!). 🙂
Nice conversation ladies. I live in Vermont and it is FREEZING out.🥶 I struggle too, but I wear a pedometer and try to beat my score every day using house walking, housework and decluttering, and NEAT movement. Studies show that these can be very effective. 👍
@@suzannecarrier287 Definitely. it's so important for us to figure out what works for each of us. Autumn talks about getting sunlight exposure in the morning, which isn't possible where I live for the shortest days of the year, when the sun literally comes up a few minutes before I go to work lol. But I CAN go our for a morning break walk, and walk at lunch, which isn't as good but what can we do right? Of course there are days that that's impossible because of the weather, whether it's way too cold in winter or way too hot in summer, so then indoor stuff comes in. :)
Good morning love your channel good advice question where did you get your plates ❤them
Wow, you've have amazing results! I just feel like you have to eat very little and always the same thing (it feels so restricitve to me) to get thoses. But really, good on you!!
Do you have any videos on the strength training routine that you do? Also how do you prevent muscle loss while burning fat?
So awesome! Congrats! Where is this granola recipe?!
What is that incredible looking pot roast meal??? 😍
You always look amazing!! How tall are you?
Hi Autumn! Could you tell me how much protein you were taking before you increased it ?;)
Nice info! Oops meant to do exclamation point above.
Can you do a video about diet coke and other sugar free fizzy drinks? I love drinking them for the taste and the caffeine pick me up (I drink regular black coffee without sugar as well) but i'm not sure if they are long term harmful or helpful
Hello I have severe anxiety and just doesn’t like going out in general . Can I do 20-30 mins steps walking cardio on UA-cam ? Does that also works too ? 😢
Thanks for all the videos Autumn. As someone who (almost) exclusively breastfed my child for the first 11 months I noticed huge weight loss during that period because of just doing that and combining that with intermittent fasting. I wonder if your progress would have been different if breastfeeding wasn’t in the mix. What do you think?
It could be. I personally found breastfeeding didn’t help my weight loss and even appeared to be hindering it. But breastfeeding is more of a priority for me anyway, so I was okay with the slightly slower initial progress while I was rebuilding muscle mass.
Breastfeeding definitely helps with weight loss after pregnancy - I did low-carb and intermittent fasting while breastfeeding twins, and the weight melted off me, lol - the calories expended just from breastfeeding was amazing - did not even exercise at that time.
@@AutumnBates same experience with me. Breastfeeding seems to make me rly hang on to weight...when I stop breastfeeding, it helps out
Can you share your French toast recipe? 🫠🤗
She's beautiful Autumn!!! And amazing job getting your weight and body back into shape ESPECIALLY being a nursing mommy 😊
Do you take electrolytes with the 14 hour fast? Do you recommend anything to take while breastfeeding when not in your eating window?
OMG this is exactly what I needed right now. Currently trying to drop to 22-25% body fat from 30% BUT I’m also trying to gain muscle AND I’m a runner training for 1/2 marathons. I have lost 8kg thanks to intermittent fasting & hitting protein requirements. But how to drop the last 5kg has got me confused whether I do need to track calories? 🤔 On about 1800 calories atm. Or trust the process and keep going?
It is so hard to lose that last bit of body weight/fat...... in the same boat here
Dealing with those cravings now!
You’ve got it! Adding more protein and removing the addictive foods REALLY helped address my cravings!
I second the not eating them to stop craving them. It's crazy how they're designed to MAKE us crave them. It makes eating healthily so much easier, and made me much less miserable!
@@AutumnBates Any ideas for us sweet tooths lol
You mentioned you had ~100g of protein per day, how do you calculate that you needed this much? Is this the normal amount needed for your weight or is it more than normal because of breastfeeding etc.?
This video is gold! ⭐️ I took many notes and look forward to incorporating into my current weight loss journey. 📉
The holiday sweets got the best of me, for sure! Loved the details provided on each phase ❤ THANK YOU!
Question - maybe you’ve touched on it in another video but don’t women have to aware of their cycle/hormones when intermittent fasting? I heard the week before menstruation to absolutely not fast? Seems like everything else where the protocols and science are based on the male physic? Thoughts?
It certainly can, for those who take it to extremes. But it's quite normal to not eat all throughout the day. Remember IF is supposed to be not about eating less, but eating less often. :)
Ya I’m being specific to fasting and hormones, not necessarily extreme. Fasting period in that week prior to menstruation.
What type of body composition testing did you use?
Impressive.
Question- I like to think curiosity not just nosey lol
My resting heart rate has always been high. Around 90bpm. My older brother who btw is 62, is a long distance runner (hobby) & his resting HR is an annoying 42bpm. What is yours?
Hey, I have hormonal imbalance issues (meaning I have some gut issues and inflammation). I have 30 procent fat percentage (with high muscles mass and my bones weight normal) but look completely different. Do you know how? I am working on my health journey and have been eating anti inflammatory foods. Still working on stress and sleep schedule by reducing screen time and positive self talk/ manifestation. Btw great job!!
Everyone will look completely different depending on where they store body fat. For me, I primarily store it in my butt and thighs and not as much in my upper body.
Help @autumn bates ... I stuffed my metabolism and am sooooo carb sensitive ! I need a program 😅
Awesome...
Thanks 🤗
So, Travis Jr., oops I mean Sage 😂 is adorable!! Yr next baby boy will look like you!! FYI: my daughter has lots of success with lactation cookies helping with milk supply!! And the daddy loves 'em too!!❤
Lol that baby looks JUST like her husband !
I’m gonna need the recipe for those meatballs.
Hi Autumn , why is pea Protein not on your Plant based list ?
it has a DIAS score of 100
She sells whey protein powder.
I have LOVED your videos and I have been VERY slowly loosing the last bit of weight from my kids. I would like to finally get to my pre baby weight. I am also trying to gain muscle. Hello Norish Move Love channel! She is amazing.THIS WEEK I started implementing a lot of your suggestions. 16 hour fasting, 91 grams protein a day for muscle gain and fat loss, and eating low glycemic foods and oh man while I don't feel hungry I absolutely cannot perform my workouts. I am tanked with no energy! I know carbs give us energy for lifting and HIIT workouts. Can I do both? Help! And thank you for your videos they are so good.
Anyone???
Love the video, but I genuinely can’t concentrate on ur content with the background music! Would love it if u removed the music, thank you! ☺️
Might it be your speakers? I hardly even noticed it.
Baby Sage 👶looks just like Trevor
Can you recommend a good body fat scale?
YES would love to hear a response... some you can buy and it gives you body fat % but not sure how reliable
Do u still walk 1 hr a day in phase 2?
Does pregnancy destroy our metabolism .?
I was 22% body fat and i didnt look thin. I'm confused.
You have not been clear about the contribution that your breastfeeding made to your weight loss. How many calories do you expend in making your milk? How does this vary with the age of the child?
I can't manage intermittent fasting for myself. It's not sustainable for me. Any recommendations??? ❤
Caloric deficit
Isn't that annoying?! Have toast and egg breakfasts (for 3 days) while visiting a friend and now craving bread!
How fast can you put on a pound of muscle? Ive been eating a high protein diet 100-130 g per day and around 1700 calories for a month and my weight hasnt changed. Ive doing weight lifting 4x a week. And walking daily. I think i look a little leaner but my butt/hip measurement is bigger! 😂
Well, your butt is a muscle, so. :) Also, gaining muscle takes much longer for most women than it does men. Also also, if you're only going by a scale that measures your weight, and your weight hasn't changed but you look leaner, you're losing fat and gaining muscle. :) There's a channel that goes great with this one, called Coach Viva, which really breaks it all down, if you're interested in checking it out. :)
Weight lifting- just add more weight and do another rep. Just that simple!
Perhaps you’re eating too few calories based on your physical activity? I know that I started to shed more weight when I increased my calorie intake a bit (was eating 1600-1700 and imcreased to 2000). In any case, you can proud of yourself for all the things you started to do to feel better and healthier. That’s awesome! Keep going 🥳🙌🏻🤍
I wonder how this all works for someone like me who has 100 + lbs to lose. I love all your info and that its so easy to understand. But I m not sure about the muscle building if you have a lot of weight to lose?...are there differences in the approach if you have way more weight to lose?
It's much the same, but you're starting from a place of "do what you can/what is realistic". You also need to remember that your body will require more food right now, than it will when you're closer to where you want to be, so don't be tempted to extreme diet/calorie restriction. You need to support the body you have right now, and can adjust as you go along, making sure you're eating nutritious food and of course getting enough healthy fat and protein. As for exercise, it depends on what you might be doing right now. If you lead a sedentary lifestyle, and walking is currently a challenge, that's totally ok. Just start with where you are, whatever that is, and build on that. Maybe walking for 5 minutes at a time is where you're starting, then begin with doing that, and repeat it several times over the course of the day. You'll find as time goes on, you're able to walk for longer periods before needing a break. Keep doing that until you're able to do say 20 minutes maybe 3x per day.
Once you're confident that you can continue to build on that walking and make it a regular part of your day (check out something called NEAT, it's amazing!), then maybe add in some strength training. Walking will have already been using your lower-body muscles, so you're not starting from nothing (I mean you aren't at no muscle now, you're not a noodle lol), but you need to start to engage your full body. *Don't fall into the trap that you need to lift heavy and practically do yourself in* heavy weights are for further along your fitness journey, what you're doing right now is building a strong base, and this phase takes as long as it takes. There are numerous options to muscle-building, from simply lifting free weights to doing things like beginner yoga, it really depends on what you enjoy. If it's not enjoyable, it's not sustainable, right? :) If you find you'd rather do weights, find a workout that is realistic (there's lots of unrealistic stuff out there), and use the weight that you need right now, going slightly heavier when you can over time. Again, you're building the base for your future fitness. *This isn't a sprint, there's no timelines, just build as you progress.* Realistic and sustainable is the name of the game, no matter what social media likes to make it seem. There's no need to be miserable while you do it. Hope that helps. 🙂
Oh and I have found that a really great companion channel to this one is Coach Viva. They're very no-nonsense and realistic, believe in the science, and what they talk about applies to everyone. I highly recommend checking them out. 💚
@@celticlass8573 wow thanks for your detailed response. Very clear encouraging and God sent ...those have been my underlying thoughts also 🩷
30% body fat was an issue? LMAO I must be a living crisis😂
Women in childbearing years -- rejoice in the short term fat that is needed to have a healthy pregnancy. Love the fluffy body that brings life. Then love the body that loves and cares for your children. Be kind to the body that changes.
Next time Nutritional Yeast up to 6T a day could eliminate morning sickness.
I watched one of your videos on a week of food. So based on one of those days I did a calculation on that days calories and it was upwards of 2000 calories which is way too high for good weight loss. Just your morning shake was upwards of 500 calories. Whey=110, almond butter= 200, yogurt=100, fruit and nut mixture=100, and then add the waffles = 300. That’s way too much even before lunch or dinner. I would never lose weight on 2000 calories a day.
depends on how good your metabolism is doing... I maintain 43kg at 2000 calories for example, there's no magic number for "good" weight loss, really depends of every person
She doesn’t eat waffles and smoothie at the same meal. I agree with you that her calorie intake are high due to breastfeeding. You can Google TDEE and eat 200 - 500 calories lower than recommended from your TDEE and together with IF, exercise, and sleep well will give you a better and positive results.
Cute baby 😊
Autumn, were you also nursing?
She mentioned in the video she was. :)
Your baby has more hair than I do 😅
Sorry do you drink coffee?
Whatever that background noise is is very distracting.
Granola is my kryptonite. If it ceased to exist I’d probably lose ten pounds in two weeks, lol
Where did you get your body metrics measured because girl when you say you were 30% you look like you're 20% lol
She said she does inbody scans at her gym
@@sweeettart0991 yeah I commented this before that part lol, I still have a very hard time believing it though. I think she should go somewhere else. How can you have a thigh gap at 30% body fat???
Body fat is a strange thing. It can show up on a person's body in many ways. I have a friend who couldn't understand how we didn't wear the same size of pant, when we weighed the same. I was like your body fat is spread all around your body (lucky) mine is in my middle. A few years later she admitted I was right and I was like yep. lol I also, even when quite fit, weigh more than people think I do.
@@celticlass8573 pretty sure 30% is considered obese though.
@@emmaashburn3373Normal is 25-30% for women.
Strange I'm currently at 21.5% body fat and yet my scales still says it's high 😮 at my lowest I went down to about 19% fat, I wonder how these calculations are measured and what is considered optimal...that should be an interesting video...
If your scale is saying 21.5% body fat is high, there's something wrong with the calibration. Try re-setting it and entering in new personal stats. If it's still telling you it's high, you need a new scale. :)
0:02 Theres Master. Aint he sweet.
You know the best way to burn calories?
You've already had at least one child... you should already know.
Not great medical advice to tell breastfeeding mothers to do intermittent fasting. Also can be unhealthy for baby to have breast milk when mother’s percent body fat is low. I realize this is your personal experience but poor advice to breastfeeding mothers
Nice info? Why music in the background? Kind of annoying for me… other content creators do this too not sure why??
I'm sure she's not worried about your comment.........
@@evas1968 I wasn’t trying to be mean. I love her info!!
Yeah, it makes my brain struggle a little.
I didn’t even notice it
@@kathytodd983We understand, but still, it was a bit critical toward someone who is giving you free nutritional advice. It shouldnt annoy you that much to justify a comment...
I dont like when youtubers not just want views and subs but also additional money for promoting a third party.
How much is it? How much is a private Trainer? Again, 100 gram of protein, you are not heavy or doing a high density training...or do you?
Breastfeeding, aah, that is a weight loss boost, as we know.
People, pay attention! I don't think you are all straight forward.
OK troll who doesn't actually watch this channel, and knows nothing about how monetization works on UA-cam.
@celticlass8573 Troll yourself, that's my opinion. You misunderstood my comment.
@@EasyBreezyFlow LOL
You're right, I don't watch her channel, but did watch Abby Sharp on A. Bates and her video led me to A. Bates. Like I said, my opinion, no trolling here, so don't feel offended for her.
I thought the intermittent fasting was a 16 hour window 🥴
16 hour eating window? I guess that still applies LOL.
No, a fasting window!
@@roseakpan8883 Well then no, that's only one way to do it. It can be as low as 12/12.
It sure what’s more annoying background music or intermission sponsors like thrive market I’m not signing up for thrive so first time I’m listening g to your channel and last sorry thrive market I’m out
You are nursing so dropping weight should be much easier. Making milk is work. 😬
Not my experience. Nursing actually makes my body hold onto an extra 5-10 lbs of "safety" weight. Very annoying lol I can't lose the rest until I wean. I've had 3 kids, it's the same every time.
Accckkk! Machine gun style delivery, 10 words when 2-3 would do. Buhbye!