My *Honest* Advice to Someone Who Wants To Lose 20 Pounds

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Today I'm sharing my honest advice to those who want to lose 20 pounds in a sustainable way.

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Chapters:
0:00 intro
0:47 change
2:23 uncomfortable
3:23 sponsor
4:24 learn
5:39 scale
7:27 community

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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 felt very defeated as a sugar and carb addict. I was able to kick my cravings and drop over 30 lbs. by eating lots of protein. I replaced my cereal in the morning with eggs or Greek yogurt and for the rest of the day focused on meat, vegetables, and healthy fats. Give it a try. You will feel so much better!😊

suzannecarrier
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Protein, Fat, Fiber - I keep that in mind at every meal along with strength training + walking and some running. For reference, I am 55 and postmenopausal x6 years. It works. I do not have belly fat, and I've had two kids, now grown adults. Autumn knows her stuff! Yes, you have to make changes, but the changes will become your new normal. My husband, unfortunately, eats ultra-processed foods at every meal and lots of snacks, treats, and soda, but I am not tempted by the pantry full of cookies and chips. He buys all of his own snacks, and I purchase my own healthy foods. I do wish he would eat healthier, but it is a personal choice. But know that this is doable. Trust me, it works, and it is sustainable. ❤

rachelmcgill
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Great video. I will add this: to anyone on the fence about taking the first steps, please remember that any sacrifices you make to improve your health will be much better than the sacrifice you make if you lose your health to diabetes, high blood pressure, kidney disease, heart disease, and the like.

christina-z
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Autumns advice really works! Ive lost 74 lbs and 10.5 inches off my waist in the last 13 months. I try not to focus on the results too often and just follow and trust the process. By that i mean do a weigh in and measure only every 6 weeks so i try not to hyper-focus on the results which is really easy to do. I am never hungry, have no cravings ( except around my period) and allow myself 2 moderate treat meals a week so i don’t feel like i am missing out. I have tons of energy and rarely eat any ultra processed foods anymore. I don’t like the taste of the UP foods anymore and if i do eat them on occasion ( like chips) i really don’t feel good after now. I get bloated and really really full. Autumn thank you for all of your help and advise!

joyce
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i found you in Lockdown on youtube and was watching your videos. i wanted to loose weight and be me again . i wasnt happy and i weighed over 90kg .So i decided to try IF out and got all your plans and cookbooks. Long Story short i lost over 25cm of Bellyfat not muscle and without counting calories. Dropped from a size 46 to a 42 in t-shirts and in Pants i was a 44 and now a 38 .Your stratrgies are life changing and everyone should know them .The facebook group is amazing for the support.

juliannadickinson
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Celebrate each step you take. You’ve come so far, and each mountain you climb is proof of your strength. Keep going.

chrisoulalakkas
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I moved cross-country last year and started a new (100% work from home) job in a new City. Because it's 100% WFH and I'm in an area where I can easily walk to most things, .. I made a few changes. I grocery shop a lot more and I basically stopped eating fast food and soda. I can tell a difference in my body just looking in the mirror although I haven't weighed myself. I'd like to push it a little harder now that I feel "lighter". The building I live in has a small gym in the basement. The changes have required a lot more self-control. I eat healthier and smaller portions and I'm slowly reducing my love of carbs and sweets (probably the toughest change :P ). So yeah, it can be done. Takes a lot of diligence and self-control and always reminding myself "why I'm doing it".

jasonnugent
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Now nine months, postpartum and weaning from breast-feeding to use my freezer stash… I can’t believe how much better I feel just doing that! Maybe it was hormonal or just being strapped to a pump all the time or both, but my mood level out exponentially and my energy improved enough to start exercising with resistance and not having to nap every day! Taking my measurements and getting started has never felt better with having your advice on board!

ashlynnkaplan
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Your videos get better and better. As I’m not following you for the weight loss advice, I am following you for the gut health. I have intermittent fasted now for two straight years and I can’t tell you enough how much your advice has helped my gut, even though some of your videos are directed towards weight loss, I take a lot of the advice, and it really helps. You help with way more than just weight loss!! Thank you

elizabethwalline
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Good morning from indiana. Your advice did change some of my habits. I 🚶‍♂️ almost between 15 and 20.000 steps a day and walk like 3 to 4tines a day and my body composition had changed and I do hit training from 20min to 45 minutes depending 💪 on the days and walk after each meals. I am 5/7 used to weight 145 now I do between 136 and varies up and down idk why but I feel much better but I need to be on 130 and 135 pound 💷. And I do alor of your recipes

bouyaikama
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Love your channel! Are you going to include a weekly grocery list and some meal ideas to support this video? Would be amazing as this is all great general advice!

ThinkingCap_
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I think just make it work.
For most people reducing caloric intake does the tric.
What made it easy for me is to focus on that first. It also got me started to start counting and scheduling calories, very useful commitment of time
Then transition to healthier and healtier foods and meals. It's cool to then look at caloric differences. Really insightful. Compare Some fresh organic tomato soup or some super market brand out of a can.
Then try to get plenty protein and fibres.
Reduce fats and especially saturated fats.
Also: increase movement and work towards muscle growth.
Also: try to learn this bit by bit, be kind to yourself. The process might go fast. Then you got stuc and at some point you adjust and go in the right direction again.

For me it is really useful to be obsessed for a period. That helps me focus and make new choices.

Also: make sure you're not done. Make weightloss important but living pretty balanced and healthy 'enough' more important. So you develop a new lifestyle. And make it bearable, that's why the caloric focus is so strong. You can lose a bit of focus for a while. Drink or eat a little too much. That's human. Then you become aware of whats happening. you adapt what you eat, cut calories and you're back on track in a few days, or when you were really indulging, it might take a couple of weeks.
I make it sound too simple. It's a struggle, but it's worth trying as the benefits are huge especially in the long run. Once you're done with the current situation, it becomes a skill you can learn and master.

inajosmood
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🌞 Great info!
Thanks, Autumn! ⚘️
Cheers! ☕️🕊♥️✨️

skillsmany
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I envy how effortlessly you crack open eggs -- I always have to go fishing for bits of shell lol 😂

Cordoba
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Hi Autumn ..what about someone who has high cholesterol? Meat protein is high in cholesterol! I, ve alwas struggled with lowering it..

moniquestevens
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Fundamental tips right there. Your fb group 🟰 support and inspiration. Thank you Autumn.

guylainelamoureux
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Does this work for a 73 year old retired woman?

karolmolpus
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Can you link the video you referred to at the end of the “change” segment? You forgot to link it in the video

mryfam
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I've always felt more than satisfied after eating grilled salmon though it's expensive where I live, sorry Autumn I know salmon isn't your favorite. I also am addicted to boiled eggs, something between soft and hard. Ripe avocado is also addictive, in my opinion. Cheers.

ApostolosKatsioulas
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Love the information in this video. I have a question. I know the health benefits of avocados but unfortunately I’m severely allergic to it. I was told that due to this allergy I must also avoid bananas, kiwi, strawberries, mango and warn doctors about latex. Many smoothly and diets (even food you showed) contain these foods. On top of those food I have been told to avoid I got diagnosed with acid reflux so things like tomatoes, oranges, onions, grapefruits. So I find myself eating the same 5 food for the past 2 months. Any suggestions? Yes I’m losing weight but I feel like I’m not healthy.

GuadalupeBernabe