10 Weight Loss Hacks I LOVE as a Nutritionist!
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- Опубліковано 26 чер 2024
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Today, I’m sharing the 10 weight loss hacks and tips that ACTUALLY work. There are a lot of not so great weight loss tips out there, BUT there are also some amazing weight loss tips that can actually help you achieve your goals. I’m sharing the 10 weight loss tips that I’ve found actually work.
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0:00 Intro
0:21 First Hack
1:07 Second Hack
1:54 Third Hack
3:27 Fourth Hack
4:21 LMNT Sponsor
5:41 Fifth Hack
6:43 Sixth Hack
8:09 Seventh Hack
9:19 Eighth Hack
10:17 Ninth Hack
10:38 Tenth Hack
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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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0:22 Hearts of palm/zucchini noodle
1:10 Low sugar drinks
1:58 Keep treats out of house
3:26 Lemon water
4:20 Electrolytes
5:40 High protein, fat and fiber Breakfast
6:44 Strategic treat meal
8:10 Cut out snacks
9:20 Nuts with meals
10:20 Mint tea after meal
10:38 Walk after meal
Aw yay! I'm so excited to be part of your Intermittent Fasting journey!❤️
While searching info on cutting out sugar I found your channel. Since finding your channel I have cut the sugar out and lost 30 pounds! Thank you Autumn for your all your tips and videos.
I always love seeing your comments and hearing about your latest wellness updates!! Thanks for being such a positive influence in the community!❤️
@@AutumnBates my pleasure! Always looking forward to your videos and LIVE events, they help me help myself so much. You are really fulfilling your passion of helping people reach their wellness goals. Win-win all the way. 👍😘🇨🇦
For weight loss, avoid
Foods such as:
Red & white meat
Eggs
All dairy products
Oils of any kind
Fish and shellfish
Processed baked goods such as croissants, muffins, cookies.
Refined "white" foods such as pasta, bread, sugar & flour.
What foods can you eat for weight loss?
Low carbohydrate vegetables such as avocado, Brussels sprouts, asparagus, artichoke, kale, pumpkin seed based tofu for protein & 1/2 cup chia seed soaked overnight in 2 cups pure stevia sweetened organic almond milk.
Stick to OMAD (One main meal a day) for optimum weight loss to reduce your insulin response.
Take one tablespoon of psyllium whole husk powder mixed with 1/2 cup warm water in between bites of breakfast food to lower glycemic index of breakfast food & to provide a feeling of satiety that comes with added fiber.
The trick is to do everything humanly possible to lower the insulin response without starving oneself. The more weapons one has in one’s arsenal to fight the war on reducing insulin response, the more successful one can be in weight loss. When insulin response & weight is lowered, blood pressure drops as well as all 3 are related & necessary for metabolic syndrome.
And, don’t forget to get exercise as an hour of vigorous exercise
before bed is extremely effective in putting you in ketosis & in ensuring a good night sleep.
Summary of
7 highly extremely effective weapons to use to fight the war obesity has waged on you.
Prayer each morning-to lower stress. Prayer lowers stress inducing hormones.
Get sufficient Sleep - to keep stress low.
Intermittent fasting - fewer meals per day to lower insulin response.
Low carbohydrate food consumption such as broccoli, asparagus, avocado, Brussels sprouts, kale.
Throughout the day consume 1 tbsp vinegar & 1 tablespoon lemon juice in 2 1/2 cups water as an appetite suppressant.
Consume psyllium whole husk powder as appetite suppressant throughout the day. 1 tablespoon mixed in 1 cup warm water is a good way to consume psyllium whole husk powder.
Exercise- 1 hour of vigorous bicycle riding before bedtime to quickly put you in ketosis, so you stay in ketosis throughout the night & get great sleep.
Autumn, I love that I have you literally in my back pocket as a reference throughout the day! Thanks lady!
I found LMNT through your channel about a year ago. I know you recommend it for intermittent fasting, but it's helped me with travel. I tend to get severe motion sickness and often end up dehydrated and with headaches. It's made travel so much better! Thanks for recommending it.
Love your vids! All factual and to the point. Can you do a video on how to know if you're getting the correct amount of salt/electrolytes please? Especially on non workout days.
This was a very useful video with great content. Thanks for the hacks!
Great tips, thank you!
Excellent information Autumn! Thank you so much for making the science so interesting. I learn something new with every video. 🤗’s from 🇨🇦
You're very welcome, Dawn!🤓❤️ Thanks for tuning in!
Great tips Autumn! Quick and to the point as well.
Thanks so much for tuning in, Kari!
you're uploading similar content to what I've already watched on your channel,, but I still love to watch them 💜
The no sugar cravings thing is a MASSIVE game-changer! I have been a huge sugar FIEND my whole life, and decided back in March that enough was enough, and now most days (most days) I keep my added sugar to below 20g. I used to spend SO much time fighting sugar cravings...I remember one day I counted how many times I had to say no to sugar, and stopped counting when I hit TWENTY. Seriously. But cutting it way WAY down (and eliminating any form of processed sugar and generally processed food), combined with making sure I'm getting enough fat, protein and fiber for breakfast, seems to be a winning combo. Lately my go-to breakfast has been 2 poached eggs drizzled with a bit of chili oil (home-made, no weird ingredients), a big serving of cooked spinach (about 2 packed cups raw), a bunch of cooked mushrooms, and a kind of European sourdough bread I found that is only whole foods, no weird ingredients, only 1g of sugar per serving, and is actually delicious! I cook the mushrooms and spinach in a bit of butter and salt. 🤤
Sounds delicious!
That's so awesome!!
@@ASmith-cb7cd It is! Simple, but very tasty. :)
@@AutumnBates Thanks! It was a struggle, and I know that the addiction is still there, so it keeps me from setting myself off, if you know what I mean. Haven't had overly-processed food in more than a year, which really helps.
Great tips! My new fav video on your channel. 🤓
I've been doing a lot of these suggested tips, because I learned them from you, lol. The results are accurate. I started at about 167 which was mostly in rolls around my middle. After following these eating ideas with IF I have maintained a 20 lb loss, and my "treats" are included. The "no snacking " has changed everything in a great way (physically and psychologically like you described). Thank you!!
Amazing, congrats on maintaining your weight loss results while balancing it with treats!
I’m trying to start 16:8 and your videos have been so helpful ♥️
How u started and what are u eating and are u doing exercise
Autumn you are the best w/the common sense, factual tips you give. You have literally changed my life! Have a beautiful day!🌈🌸🌼
What do you think about a WHOLE lemon blended with water?
Thank you so much for the kind words, Rosemary!❤️ Have an amazing rest of your Tuesday!
This is awesome content. Thank you for inspiring me everyday:)
Mint tea is on my next grocery list. Thanks Autumn!
Hi Autumn! What time frame is ideal to walk after meals? Thank you!! :) Kellie
Thank you for the awesome content !
Glad you enjoy it!
I use hearts of palms for my spaghetti and I also use the square shape to make lasagna it is delicious I just wish it wasn't so expensive,
You did an awesome job, Autumn!❤️❤️🌸🌸
Thank you so much, Ervin!
You’re welcome, Autumn!
Does the flavored LMNT interrupt the MMC process? P.S. Your videos are awesome.. I am so grateful to have found your channel!!
What is your hair care routine? Your hair is so perfect!!
or shirtaki noodles also a great option !!!
What a beautiful pup you have. Reminds me of my Husky Snickers who passed at age 18. I really miss him!
Awesome tips - you are the best and always explain everything so well 😊 Intermittent fasting has helped me reach my goals following your tips and I have no more bloating ! Thanks for helping so many !
Thanks
I’ll try the mint tea. I currently mix cinnamon and clove powder to hot water after dinner.
I ❤❤❤ lemons/acv in my water. It's so refreshing especially in this hot 115° heat🥵
🌞 Thanks so much nutrition goddess!! ⚘️
Amazing information!!
Cheers my friend!! ☕️
🕊❤️ 🌏
I’ve found that eating regular treats cause me to eat, eat, eat them. And then I’m back to square one.
So what do I do? I make my keto treats that are awesome! I’m about to make keto vanilla custard ice cream - it’s so rich and delicious you literally don’t need to top it with anything and you are satisfied with a small portion.
I love your videos! I'm new to Lego and intermittent fasting and learning so much. But every time you say if you wanna check out this or that video you can click the link here, the link hadn't been there once. I would like to watch a lot of the videos you mention but there's no link.
Smoothie recipe would be great! 😊
I believe there’s a link during the vid…
You could also make your own icecream using yogurt and strawberries
That's pretty awesome I'm already doing most of these except I don't eat pasta anymore and I haven't tried mint.
Well done, Steve!
As a nutritionist, what do you think of the Optavia program? I have several people I know doing this. Although they are seeing fast results, I question whether that prepackaged food is good for you. Most of them are only eating one balanced meal per day….
Can LMNT be taken if a person has hypertension? I don't know if the sodium is a good mix for this problem.
What about the nutritional benefits of sourdough pasta? How does it compare to Hearts of Palm pasta?
Any tips on smoothies as I'm allergic to nuts and coconut? I've tried searching on line but there's nothing that really strikes a balance for me. Does not help struggle with low blood sugar as well.
I use chopped broccoli and cauliflower for my pasta dinners
I love doing this as well! I'll roast up some broccoli and cauliflower and pair it with marinara sauce and homemade meatballs 😋
I cant get element where i live, any replacement i can use?
hola Ale, saludos desde Japon.
Bulletproof coffee could be on the list!?🤔
Ghee butter + C8,C10 MCT oil + Sea salt 👍
Keto coffee is an awesome tool as well! I've used it for years and have quite a few videos on it.
Why my blood pressure go up when I am trying Leto ,and feeling weak
Hi Autumn. Thank you! I don't like "snacking" BUT if you are intermittent fasting and eat first meal around noon or 1 then have dinner around 6-6:30, it is ok to eat something between? I know technically that would be a snack but that is a long time without anything? Is it better to eat breakfast and just do three meals? In other words, not intermittent fast? I do try to eat enough protein and fat at my meals but notice I get hungry around 3 or 4pm so I have been having a healthy snack at that time. Your suggestions?
Usually I'm a fan of a "mini meal" in these circumstances. Ultimately, the "mini meal" will still contain the necessary protein to help you hit all of your protein needs, but won't necessarily have as much of the fat/fiber so that you don't get too full for dinner.
I wouldn't eat. I would keep it 2 meals a day, especially if you have a lot of weight to lose. Try drinking electrolytes instead. Hunger isn't a bad thing.
Hi, I love your tips, but
I work in an office. and I usually get myself wondering how would these tips be realistic for someone in an office. I can't stop and make something. I eat what I pack for lunch. I don't have time to walk after a meal...
The strawberry smoothie she makes in this video …..is there a recipe for this anywhere? I think I have most the ingredients down but I was wondering if they’re listed anywhere
I think, she has posted a video with the recipe (probably 5/6 months ago).
Here's the video! 🤓❤️ ua-cam.com/video/kQ-22xDk6v8/v-deo.html
Hi Autumn! Is there a recommended quantity of lemon juice to add?
Hi Hillary! It depends on how it's being used. For example, if fasting it's a good idea to keep it to about 1/8 of a lemon. However, if not fasting, you could use a whole lemon.
@@AutumnBates Great, thank you! I got curious after your last mention of lemon juice as an ACV substitute and will 100% be implementing this - I actually started today. 👍
Hi, I've gone down to 236 from 296. Twenty more pounds to go. Thanks
congratulations !
Hi 👋 Autum, I’m here in South Africa, I don’t think we have LMNT. With what can I substitute with?
Hi Phumeza! I also love using Celtic Sea Salt or another high quality sea salt as an electrolyte replacement.
Can you make lemon water from the lemon juice that comes in the little yellow lemonesque plastic carton… The kind I add to my fish?
I would say no.
If it's pure lemon juice with nothing added, of course you can.
It looks like a lot of those lemon juice in cartons are from "lemon juice concentrate" so I'm not sure if it will have the exact same effect.
I would love to cut out snacks, so what do I do about cravings? 😬
Cut out sugar, carbs, processed foods helps to eliminate the the craving
How far should you walk?
As far as you want. I walk 8 miles a day.
Lots of treats in my house. For my wife. I buy them for her but have the willpower never to eat them!
R U TRYING TO KILL HER.
@@carnivoregal7237 nah...just lovin her. Thats why i have been married 40 years.
She has a thin metabolism! Lucky. But she also knows moderation unlike me.
I have ro go all in or i loose!!!
@@gman77gas She can b thin & still have a fatty liver & other things. Treats r not good for any one. Your not loving her. Your poisoning her. Face it
@@carnivoregal7237 she is healthy. She will outlast both of us.
You have a great day!
Tell your husband to treat you better!
@@gman77gas Not stupid enough to have one. I take good care of myself.
You need to update the treats video. Those donuts aren’t very appetizing. Just a thought 😊
So if I want soda …reg soda or diet kinds? Particularly diet coke or zero.😬 just for cravings, which type? Ik they are both bad.😬
And both disgusting
@@EE-hi4re you just drink water? Your entire life? 😂
Poppi Brand
How to deal with night craving? I can't go sleep with feeling hunger
She mentions something about that in the video. If you feel craving for food before bed is is because you actually haven't met your nutritional needs? Or is it because you have a habit of eating snacks before bed? If it's the former, you need to put more nutrients in your meals during your meal times. If it's the latter, try forming a new habit, she suggests drinking mint tea I think.
Simple hacks: Stop eating processed foods. Cook at home. Eat fatty cuts of meat. Eat eggs.
Such a cutie!
For weight loss, avoid
Foods such as:
Red & white meat
Eggs
All dairy products
Oils of any kind
Fish and shellfish
Processed baked goods such as croissants, muffins, cookies.
Refined "white" foods such as pasta, bread, sugar & flour.
What foods can you eat for weight loss?
Low carbohydrate vegetables such as avocado, Brussels sprouts, asparagus, artichoke, kale, pumpkin seed based tofu for protein & 1/2 cup chia seed soaked overnight in 2 cups pure stevia sweetened organic almond milk.
Stick to OMAD (One main meal a day) for optimum weight loss to reduce your insulin response.
Take one tablespoon of psyllium whole husk powder mixed with 1/2 cup warm water in between bites of breakfast food to lower glycemic index of breakfast food & to provide a feeling of satiety that comes with added fiber.
The trick is to do everything humanly possible to lower the insulin response without starving oneself. The more weapons one has in one’s arsenal to fight the war on reducing insulin response, the more successful one can be in weight loss. When insulin response & weight is lowered, blood pressure drops as well as all 3 are related & necessary for metabolic syndrome.
And, don’t forget to get exercise as an hour of vigorous exercise
before bed is extremely effective in putting you in ketosis & in ensuring a good night sleep.
Summary of
7 highly extremely effective weapons to use to fight the war obesity has waged on you.
Prayer each morning-to lower stress. Prayer lowers stress inducing hormones.
Get sufficient Sleep - to keep stress low.
Intermittent fasting - fewer meals per day to lower insulin response.
Low carbohydrate food consumption such as broccoli, asparagus, avocado, Brussels sprouts, kale.
Throughout the day consume 1 tbsp vinegar & 1 tablespoon lemon juice in 2 1/2 cups water as an appetite suppressant.
Consume psyllium whole husk powder as appetite suppressant throughout the day. 1 tablespoon mixed in 1 cup warm water is a good way to consume psyllium whole husk powder.
Exercise- 1 hour of vigorous bicycle riding before bedtime to quickly put you in ketosis, so you stay in ketosis throughout the night & get great sleep.
Good grief 🤦♀