The 3 Phases of Fat Loss [Clear Signs You're Doing It RIGHT]

[@voyaage1969]

You are literally the first person that has ever mentioned a baseline level for starting fat loss. It's glossed over so often, especially for women with hormonal changes or thay have gone through pregnancy. Everytime I incorporated the "eat less move more" mindset its always backfired. I had to figure it out myself that you have to nourish your body before you see results, not starve it.

[@kaileyfry]

In phase 2 ♥︎ lost 50lbs so far c': still have 85 left to lose but I already feel the benefits. Plus my heart failure is no longer an issue, figures crossed that the weightloss helps my heart stay strong.

[@AutumnBates]

Wow amazing!!! Congratulations!

[@hillerps]

Fellow CHF patient. I'm in maintenance mode now...down to 125 lbs. My EFR has only improved to about 20% but I have an echo scheduled for next Wednesday to see if there's been any improvement. Having said that, my cardiologist is more concerned with how I actually feel and most days I feel great! Best regards in getting & keeping that heart healthy.

[@suec8179]

Congratulations!!!! Way to go!!

[@CurlyHostile]

❤ amazing work

[@SarahHannah91]

That’s incredible!

[@Bmonkeygurl]

Phase 1 is super discouraging. I feel easily discouraged by how slowly weight is changing.

[@andreachilton6037]

It's not about the scale. It's about how you feel... Do you sleep better? Is your thinking throughout the day more clear (no brain fog)? Are you sick less often? How's your mood? How are your clothes fitting... Are they a bit looser? The scale is our worst enemy! Use a tape measure instead.

[@rwaneuin6259]

Check if your clothes fitting are changing and become loose and looser over the days... I use the same pants to judge my waist getting smaller

[@QueenNehelenia666]

Don't give up, you can do this! 💪👍

[@theoneandonly1158]

I'm at the tail end of phase 1. I finally have energy. My mood is great. My pregnancy pouch is 50% less but still have a bit too go for flat. I'm weight training now and not feeling annihilated after a workout. It would take me days, days, to recover. Plus my heart rate, it would take forever to reach 120bpm. Now, watering the garden by hand gets me there fast. I also can handle progressive overload. I also added 8k steps a day and 30min of weight lifting daily. No, I don't sweat like a mad women not do I give 100% daily. But I do show up. I pick a body part and do 10-15 reps 3x. That's it. Mind muscle memory is more important. All this after loosing 10lbs and staying at 140lbs. I also added more protein. This is more of a lifetime routine than a " lose 20lbs and go back to eating cinnamon toast crunch". The moment you lose sight, you'll go back to gaining 20lbs+ and wondering how you got there. That's my mind set.

[@citizencain454]

I call it "building the machine" . I've been on this journey sooo many times! haha... but Now I'm exiting this stage and going into the next.. Hang in there! ! build Rome one day at a time.

[@jessikat_17]

Omg thank you for explaining that eating less IS NOT the way to go! Neither is restricting carbs and fats. Your body needs those. My mom used to be a body builder and would slam diet culture, still does. When I first started working out, I asked for her help and then kinda figured it out on my own as my body craved better food. I was also hungry ALL THE TIME. I was teaching after school when I was at my peak health, doing cardio 2-3 times a day most days, and weight training every other day, and had to keep snacks on me to eat every 2ish hours. Typing that out sounds like a lot but I had so much energy lol. Awesome video with great info! Keep spreading this amazing information that is actually useful to help with a healthy lifestyle, something that I don't always see focused in terms of weight loss programs. More people defiantly need this information and thank you for not having it behind some sort of pay wall and in an easy to understand way. Gonna go check out that video for help with protein intake. That's my current struggle as I am bouncing back from a multi year depression.

[@barbstepp4684]

I’ve been stuck forever in an endless loop of lose a pound, gain 2 and my insulin sensitivity is through the roof. I’m excited to get started with your new summer plan so I can get a handle on that Phase I re-nourishment. It sounds like my metabolism needs a baseline before I’m going to see true progress. Thanks for this video. It spoke volumes to me!

[@CarolineHuart-ht7ly]

I'm completely in phase 1, it's been 2 weeks since I started watching my proteins, eating more of them, trying to increase my calories, eating nutritious foods, drinking more, I'm also taking a supplement based on organic grass-fed beef organs. I stopped doing 12 hours of cardio a week and switched to walking and strengthening at home or yoga. It's reassuring to see that what I've put in place corresponds to the first phase in moving forward. I can't see any results yet but I know they're coming. 🙏🏼

[@01clclark]

Just wait til you hit perimenopause and menopause! I did the 20 lb + weight loss thing 4 times over after having 4 kiddos …no problem at all!…. Now that I’m 50+, absolutely nothing works. Clean diet, strength training, counting macros. Traded running for walking, etc. I do all the right things and can’t shed a pound.

[@EE-hi4re]

The only thing that helped me was to stay away from factory made food and, most importantly, vary my fasts. Don't always fast and throw in long ones once a month. OMAD on other days.

[@surely569]

@@01clclark samething happening to me, I’m 53, since June 2nd, I walk three miles 5-6xs a week, smoothies in morning, meat/green kale/spinach salad with no sugar type salad dressing, for dinner, no bread no cookies no chips, no no snacking…..as stated earlier, yes alcohol has been drank (mic ultra 3-4 one night 4xs in June ) 🤷🏼‍♀️🤦🏼‍♀️…. I dropped 3lbs then next week get on scale and go up 2 lbs). I’m not understanding what to do, i cannot drop…. Or stayed after drop, its like a 3 lb yo yo🤷🏼‍♀️

[@Angelofnine]

Same, same. Can't seem to lose a single gram. I am 54.

[@EE-hi4re]

@surely569 stop the alcohol and stop weighing yourself. Just pay attention to your clothing and if you’re dropping sizes. That or using an InBody at the gym. Muscle mass weight gain is a good thing

[@rwaneuin6259]

Try intermittent fasting

[@beneth2004]

This os one of the BEST videos you’ve ever made! I’m trying to lose weight 3-4 months now and even if i start fit in my previous clothes-before pregnancy-NO change in scale!! I was SO disappointed…you gave me so much courage to continue!! Thank you SO much!!!

[@rosaelunabruun6255]

I'm in phase 3, as you describe it, and I didn't even think about the fact that my hunger is going back up because I keep moving more, and have less "reserves" as you call them. I've been eating more "quick calories" and been thinking I was failing, but it's just my body asking for more great calories... this was a super valuable wake up call - and now I feel like I'm still doing really great :)

[@jennalacaria3924]

I really appreciate that she uses the terms protein fat and fiber as opposed to protein fat and carbs, which is the term most commonly used. Using the word fiber really helps me to refocus my goals to fiber consumption instead of just carbs in whatever form.

[@AleciaRepp]

This was so helpful! Im def in phase 3 and overtrained myself the last 2 weeks working on gains without the proper nutrition. Feeling it this week, and will refocus and take better care of myself in this phase.

[@justmoosethings]

I just bought your 6 week summer meal plan and it really is full of great information. It’s worth the $50, for anyone who was considering buying it. This video had a ton of useful information as well.

[@aimee9265]

This is SO helpful, I started running more and was in a calorie deficit (that was working) but was confused because I was STARVING. I would eat a huge meal but still feel so hungry. This has been enlightening because even though the deficit was helpful, now I do need to be giving myself more calories to improve my metabolism and be more intuitive with eating. Eating more on my running days and not be fearful of calories because with how much I run I need the fuel. Thank you for sharing your knowledge

[@amandahakes2226]

My sister(24) and I (31) are doing the same workout program. Except that she might go to the gym more days a week than I do. And she eats less- maybe one meal a day, and doesn’t quite buy into the intuitive eating mindset. But I’ve lost 20 pounds and she hasn’t. It’s been an eye opener for me- especially because I was someone who has done what she is doing (at a similar age), who cut out foods and cut down as much as possible and continued to hit my head against the wall over and over while I lost 20 pounds and then gained it all back and then some every year. I was someone who thought once I hit 30 my body wouldn’t let me lose weight. But I saw a therapist who specialized in trauma, mindfulness, food and ed therapy and learned intuitive eating and worked very closely with doctors and nutritionists- learning all the things that you shared here and getting their help implementing it. Over the last 3 years since we’ve been working out together I’ve watched her go through the same things I did and It breaks my heart hearing her frustrated about the number on the scales and complaining about being so tired and foggy and anxious. I try and share my experience with her, but for now she’s as stubborn as I was. I feel so grateful for what Ive learned and seeing people like you sharing it with others gives me hope that she’ll stumble across something when she’s ready to hear it. Thanks for making it available.

[@aayrabillie]

So what exactly you did can you share and what’s your weight and height and what your calories deficit was? I’m 21 I’ve binge ed for 2 years I’m struck with same 10 kilos. I lose and gain again. Currently I’m 63-62 kg and 163 tall. My cd is 1700 To loose weight but as I’ve been eating 1000 through out past 4 years I’m scared to increase. please I need a genuine advice my goal weight is 55 kg. I want to improve my mental health and get my life back.

[@amandahakes2226]

@@aayrabillie I am 5’5, 30 years old, and I started at 228 and now I’m down to 196. I’m going to try and sum this up the best I can. I try and eat 1600-1800 calories a day. Sometimes I eat more or less but if my weekly average is in that range I’ve done well! I estimated this by using my BMR weight and daily activity/exercise so that I felt confident I was fueling my body. I do not cut out any food. I do try to get 90gs of protein. I do not feel guilty for eating what I want. In situations like parties where I might over eat or just socially eat, I ask myself what foods make me feel very excited. If any I eat it, if not I leave it. I have spent A LOT of time practicing two mindful eating ideas- eating without distraction and listening to when my body says it’s satisfied and taking a good “pause” when a craving or binge situation pops up- this way I can see what my body is actually feeling/wanting and not let my emotions choose for me. I do three days of weight training and two days of hiking a week looking for a total of 3-5 hours of moderate to heavy workout. Sometimes I get bored or I don’t feel good though and on those days I rely on two ideas- I can always do my bare minimum (yoga and a ten minute walk) and any activity is good activity (meaning if I am more in the mood to play pickle ball than go to the gym I’m giving myself permission to do that). I follow Natacha Oceane’s workout guides and have for the last three years. And the thing that really changed my life is that I started seeing a nutritionist/therapist regularly. We know that eating and trauma or emotions are so connected but it wasn’t until I took this step that I could actually start to separate the two. As I improved my mental health my physical health followed right after. These books I would recommend for everyone. Eat the Yokes, Wolfe A mind of Your Own, Brogan Full Catastrophe Living, Zinn No Bad Parts, Schwartz Intuitive Eating, Tribole I hope this helps. I hope you build in the idea that you are good enough, that your body is strong and does what it needs to do to keep you alive, and that you deserve a happy and fulfilling life. Good luck!

[@amandahakes2226]

Understand that I lost this weight over 3 years. My process is not a “loose as much as you can as fast as you can” I’ve had to put mental health over weight loss. But I’m so so happy I did it this way. Over those three years I have not yo-yoed back and forth, I have not “fallen of the wagon” and I have not done more damage to my body. I decided that I would go as slow as I needed if it meant the change was for good.

[@HB-xw6im]

Could you please share more about this therapy? I’d be interested in doing it myself.

[@xxponential2409]

Wow! I’m in phase 3! First time hearing this and I’m realizing I did step 1-2 intuitively. I’m in my 5th month, no sugar, no processed foods, resistance training and cardio daily and I was panicking because I’ve suddenly become SO MUCH HUNGRIER. I thought I was just getting to the point that I was no longer going to stick with it and give up. This was so eye opening!!

[@chistovmaxim]

well if you are doing weightlifting and cardio literally every day, perhaps its just too much? perhaps you could try doing it once every two days? this way body would have time to recover

[@NatalieMarie12125]

YESSSSS AUTUMN!! Thank you so so fricken much. I was blown away by the fact that I had become starving X 100 (!!!) but couldn’t figure out why. I had been eating about the same amount of food, or even slightly less, because I was experiencing a necessary 10 week break from cardio due to a fitness injury (sprained ankle). During this time, I slightly increased weight lifting but could not understand why I was so much fricken hungrier after having the same diet for 3+ years! Love love love this, thank you so much for your wisdom ❤️🙏

[@LG-gq5mn]

Just bought the summer meal plan and am so excited to try it! I love your videos. They are so motivational. I am a medical doctor and am so impressed with your research and knowledge. When I’m bored I go to your channel 😊

[@KayMadison]

I’ve always heard that skipping meals causes you to not lose weight or hold onto weight. I’ve delt with bloating issues for years. I’m trying to now focus on balance and am eating 3 meals a day and for the first time in years- I’m not bloated…. It’s real people.

[@kimfunk]

Yay!

[@sarahh4457]

I love that you talked about re-nourishing! This was a struggle for me and took a lot of patience to overcome! Feel like I'm finally in phase 2 (though maybe I go back and forth between the first two phases a little). No measurable weight loss for the first month. Finally about 5 lbs down and officially 2 months in today!🎉 Thank you, Autumn, for all the work and time and effort you have put into helping us learn proper nutrition strategies!!❤❤ (Autumn, during a future video, could you give tips on DOMS, from a nutritionist's perspective? Nutrients/foods to prevent or relieve?Or do we just need to be more wimpy in our workouts to prevent it?)

[@MaryintheCLE]

I always wondered what a nutritionist’s advice would be-along with recipes that look good!-so I purchased the meal plan to check it out. Thanks for all the free content, happy to help support it! ❤

[@EdwardLindon]

This is excellent advice, delivered very clearly.

[@guylainelamoureux]

I am so impressed Autumn. Thank you for spelling it out like this. Phase three 🤔 is really something… I got to it, that’s what counts. 6:58 so true. See you in the LIVE on Monday. 💪❤️🇨🇦

[@AutumnBates]

See you on Monday, Guylaine!❤️

[@LazyPyjama]

In phase 3, thank you for saying this. As I really feel the increased hunger, and thought its about self-control, but actually my muscles asking for more fuel!! ❤

[@jupeter24]

I started in April and I'm down 19 pounds 🎉🎉🎉 Can't wait for the summer challenge. I will be there with bells on !! thank you so much for developing this program, it has been life changing for me!! : )

[@loz3135]

Wow that's brilliant ❤

[@marilopez3332]

Wonderful content, I adjusted speed to be able to taken in all the good information provided. Thank you

[@KMMC7349]

This is so helpful! I just found your channel, and I've been yoyo dieting for years. I had a huge life change and decided to finally focus on my mental and physical health for myself. My physical health has definitely been the last component, and I finally decided to nourish my body with health fats and protein because carbs seem to not be my friend. After watching this video, it makes sense!

[@amandipa8368]

Thank you very much for making this video, I feel it is so important. I think so often we backtrack and undo positive transformation we have done, both physically and mentally, when our intention is always calorie restriction. The body is intelligent and will let you know if it has not gotten sufficient calories / nutrition and the hunger cues are strong! I think it is so important and beautiful to understand that it is not about overriding those cues but feeding your body nutritious, whole, less processed foods. Like you said, so that it knows it has proper nutrition and doesn't need to hold onto what might be excess weight for somebody. Thank you again for sharing the knowledge you've acquired ❤️

[@Rigbycat123]

Thankyou for my morning dose of nerdiness. Out of bed at 6am 5 days a week and it’s breakfast with Autumn. 👍💖

[@hannahbell1612]

I only recently found out about high protein meals for weight loss. I was stuck in the eat less and workout more until I started really focusing on eating higher protein and doing more bodyweight and weights along with a bit of cardio. And I feel so much better!

[@kazzaswan2924]

I’m super pumped to start the 6-week challenge tomorrow! I went to a Cuban restaurant over the weekend and found a super high protein meal that I hadn’t considered before: the ceviche appetizer. It was protein with citrus, onions and jalapeños. Super satisfying and yummy. I didn’t feel the need to eat it with crackers or bread. I’m off to the store now for my healthy ingredients!

[@AReflectiveSoul]

This was one of the most helpful videos I have come across. Thank you SO much.

[@Asshleigh90]

LMNT is amazing. We use it on long hikes.

[@cyncerepreston4066]

wow this was SO helpful!

[@SamanthaManning-xy8fu]

I really love this! It validates my, lived experiences and the advice is easy to follow-protein, fat, and fiber are the key ingredients needed for healthy loss. I'm currently in phase 1, even though I haven’t lost a pound yet and prioritize eating the right, healthy foods, there are days when I find myself overeating. Even when you treat your body well and avoid fad diets, it seems like our bodies resist any form of caloric deficit. This can be confusing and anxiety-inducing. I often think, “What the heck?! I know I’m not starving myself, so why am I experiencing these symptoms?” Moodiness and increased hunger often hit as soon as I make an effort to take care of myself-even when I try not to skip meals or chronically undereat. Thank you for this informative video !

[@lauriepowell3959]

Also get checked thyroid disease or Hashimoto’s. Every symptom on your list is identical to Hashimoto’s.

[@Aaa-nf4uc]

THANK YOU SO MUCH FOR THE ACTUAL EXPLANATION ITS SOOOO INFORMATIVE❤😊😊😊😊😊 I WILL USE THE INFORMATION TO HELP MYSELF WELL THANK YOU

[@ShashaaTirupati]

In phase one, how wrong is it if I’m to maintain a 1200 calorie diet (balanced, high protein ~90gm, vegetarian) but squeeze in a couple of sweets/biscuits within the caloric limit?

[@beautifulordinary]

Thank you so much for this video! I am one year PP and have only lost 8 of the 33 pounds I need to lose. I've been feeling so discouraged but this video gave me clarity on where I need to be focusing my efforts. I feel like I've been bouncing around not getting anywhere because I can't figure out where my focus should be and I keep ping pinging around with my food. 😬 This was very clarifying. Thank you again!

[@stephanieaquin2961]

Are these phases real? Do you have scientific data to support this? Can you give examples of calories intake and food types you ate during these three phases?

[@natalieivystrickland7797]

So helpful! Thank you

[@PearlMagnolia]

I do SO much better on a keto diet. I am not post partum, I am an RA sufferer. Exercise is really hard because everything hurts. I walk in stages. I carry a folding camp chair to the park and walk as far as I can, then sit down and rest until my heart rate comes down to normal. That's how I get my 1000 steps a day. First thing in the morning I do back exercises before I get out of bed. My arms get a good workout rolling my wheelchair, which I use when I have to go out where I can't handle the amount of walking required. I only eat nutrient rich foods. I crave healthy fats. I stay away from most carbs. I look for better proteins too. Pastured eggs and meats.

[@alaricgoldkuhl155]

My goal was 40lbs but these last 5lbs are incredibly tough to shift. I've got some skin sag too, so I'm thinking of fasting for a bit to get my body eating my excess skin and hopefully reach my goal weight.

[@Leo-mr1qz]

Thus is very helpful. Thanks❣️

[@lauragb3677]

I love this breakdown and explanation. Excellent knowledge to keep me going! Thank you Autumn.

[@tristencorrado]

It's seeing you dance with your baby that really gets me. Just beautiful.

[@lisalee2738]

Like the video,I think I'm at phase 3.. I feel the same way and I just need to keep working on it.. Haha........

[@HijadeDios4Life]

Have I mentioned I love your videos lol? I always learn so much

[@jessubravante9957]

This is so eye opening

[@rachelnh2078]

My trainer has told me to eat more because I am definitely in that maintenance phase.

[@calihlmn]

Thank you ❣️

[@nattilexis]

Great video!

[@daniellahijabi5719]

I have been plateaud for 2.5 years :^/ only losing 9 lbs. I think I did the eat less work out more.

[@livedontletdie]

Phase 3 no matter what I eat I am not losing weight so easy to plateau and then revert because my body doesn’t want the calorie deficit

[@tinasawyer9751]

Does this information apply to women over 50 and in menopause? Thank you!

[@blissfulbecky]

See Dr. Mindy Pelz's channel. She's a warrior on this subject. Not affiliated at all, lol, just wanted to help.:-)

[@GygaxGirl]

Can you please link me to recipes and examples of the nourishing foods? Thank you and congratulations on your beautiful baby. 😊

[@AutumnBates]

Hi! I have so many free recipes you can check out on my blog! If you're looking for the new 6 Week Summer Meal Plan, you can find it here: autumnellenutrition.shop/products/the-6-week-summer-meal-plan-2024?

[@rayvenzwolvz]

Just purchased your meal plan, it would be lovely if in your next one you could make a UK version with grams instead of ounces for the food weight measurements. Thank you 🤩

[@Rigbycat123]

Haha I feel your pain. 🇦🇺🦘 Weird part is, in US universities and Colleges they weigh and measure in Chem labs and I bet Ms Autumn did too, calculate in metric. 🤷‍♀️ But the majority of Autumn’s audience & consumers are US based so we will have to stick to google 👍💖

[@rayvenzwolvz]

@@Rigbycat123 I agree, it’s easier to make just one version, but it’s a steep price to pay for a PDF, more than some cookbooks. If she has more than just me buying in the UK, she would probably get more repeat customers if she did take the time to make a UK measurement version. And, maybe make the table of contents pages link to the pages within the document.

[@jasmingross903]

Great video, but I think I did not get phase 2... did you change something after a special time on your eating or workouts, or how do you get to phase.2?😅

[@cheryldelang8980]

About how long is phase 1 when getting the 30g, nutrient dense foods every meal?

[@bethanynelson2678]

How does this apply to someone who runs 3x a week roughly 3 miles each time as there exercise plus light core and lower body training

[@HK-fu1bt]

Right? Like she is so vague in this video it’s so frustrating. And what is “over exercising”? Does this mean you’re exercising but not eating enough bc there are plenty of people who have very intense trout routines and lose weight/ can’t keep it on. Honestly, this whole video seems a little gimmicky

[@RedVelvetLines]

Omg I'm so carb-sensitive. 5ft0 with PCOS and I gain weight on any carbs and anything above 1200 calories. I was hiking 5 miles a day, doing an hour of pilates,and eating nothing but greens and egg whites and fish, but was still gaining weight like crazy and told to eat even less and move more.

[@nancybrad2010]

Has it shifted for you? I’m the same.

[@JL-gx6os]

I had the same problem. You need to build muscle to increase your metabolic rate. It sounds like your body got accustomed to low calorie low carb diet with your cardio lifestyle by dropping your metabolic rate. I would suggest to reduce cardio, increase protein (no processed foods except whey protein supplements), resistance/strength train 3 days a week and walk 8000 steps a day (it’s the only cardio you really need for fat loss and youre already hiking so we’re good there). Walking doesnt increase your appetite and melts your fat rather than burn carbs while stabilizing your insulin levels as it’s not exhaustive. Sleep 7 to 8 hours a night to generate muscles, recover, and to heal. Drink a lot of water. 1200 calories is really low. We need to increase your metabolic rate and increase your caloric intake with protein, healthy fat, and fiber. With increased muscle in your body, insulin from carbs would have lower impact as it will absorb them. To summarize, build muscle. Eat better and more to fuel your muscle build. Take a gram of protein (or .8 grams) to your total weight. I weight 175 lbs so i have 175 grams of protein daily. There are a lot of little things to help this process to be more efficient but i do not want to overload you. It seems impossible but a blend of these combined suited to fit you will hopefully unlock your ideal health

[@sineadl4064]

I feel like I started getting really hungry when the weather shifted last year - it was really cold and depressing in the UK last winter. How do I continue with body recomposition when it's so dark and cold and I just want to hibernate?

[@ashlynnkaplan680]

Second! Many of us do not live in sunny-all-year California and also can’t find a lot of these foods year round as a result. Winter time includes many more higher glycemic load food availability.

[@corkaczarownicy]

Yeah, Swedish winter lasts half of a year, it's dark and cold and generally I just want to sleep through it

[@chistovmaxim]

could also be D vitamin deficiency, before increasing calories make sure you take enough vitamin D daily(at least 2000IU per day)

[@InesMaamcha]

I have a question about the summer meal plan: what's the total calorie count for each day? I'm aiming to consume around 1500 calories per day, as this has been effective for me so far. I've been following this calorie deficit for a couple of weeks now, but I'm starting to get bored with eating the same food. Thanks for your help! You and Sage look amazing!

[@tanishabethea]

I always thought the phrase “move more eat less” referred to placing your self in a calorie deficit for weight/fat loss. Are you saying not do this?

[@aayrabillie]

I’m 21 I’ve binge ed for 2 years I’m struck with same 10 kilos. I lose and gain again. Currently I’m 63-62 kg and 163 tall. My cd is 1700 To loose weight but as I’ve been eating 1000 through out past 4 years I’m scared to increase. please I need a genuine advice my goal weight is 55 kg. I want to improve my mental health and get my life back What should I do??

[@EMBL2011]

So is there any difference in the food you're eating during phase 1 and 2? Or are you eating the same and your body is just releasing more fat now?

[@DAKandVBRNproduction]

Is the summer meal plan only a meal plan? Or is it an exercise program too? I am two months post partum! So this specific edition of your meal plan is intriguing to me.

[@skillsmany2235]

🌞 Thanks, Autumn! ⚘️ Cheers! ☕️🕊♥️✨️

[@jennie1276]

Idk what phase I’m in. I’ve been eating in a deficit. The lower I get the lower my calories get. I was losing a pound a week and now it does seem to be harder now that I’ve gotten smaller. I’m only losing 2lbs a month atm. Granted I’ve been lifting this whole time so I’m also building muscle. I guess idk if I need to be doing something different to lose more fat. Thats what I’m looking at atm. I want more muscle definition and muscle growth but I need to lose more fat first.

[@MileHighCrypto66]

Great video!! 👍

[@Conallycassady]

How do you know your insulin sensitivity

[@SirishaGadepalli]

What's the difference between Phase 1 and Phase 2??

[@ocean8866sea]

Hi Autumn. Great videos! I was wondering if you would recommend bone broth powder, and if so, which brand? Thanks in advance!

[@surely569]

Would pre soaking chia seeds before putting into smoothie be the right way? I saw another educated nutritionist say it’s pretty much dumb to plop not pre soaked chia seeds into smoothies and how she sees it all the time and how they affect your digestion and cause dehydration etc etc and i have diverticulosis so Imma thinking pre soaking chia seeds would be the best for me🤷🏼‍♀️but you have a master’s degree and I would think you would suggest this too if its accurate to presoak chia seeds before using in smoothie? I googled it and sure enough there are many stating it’s wise to pre soak

[@katabukor7055]

I wanted to have a look and buy your meal plan but it’s no longer available … any way we can get hold of it?

[@megb4050]

Was this while nursing? I feel like I'm not getting anywhere. I think my body won't let go of too much fat until I'm done making milk.

[@AnnMarks]

Tbh I am on this journey since I was 15, and I am mainly satisfied with my shape and body composition. However, there is too much info out there, different specialists in the industry give contradictory guidance. I am lost at this point

[@jrjones029]

How often do you do strength training?

[@ervinsmoviecorner8748]

The last 4 days of June, Autumn!

[@johnmossjr1898]

Hello Autumn, I just want to say I really enjoy your videos and I get a lot of good things from watching them, especially all your recipes. I recently just started a glp1 shot called Zeb bound. Based on recommendation from my doctor. I was wondering if maybe you could do some research about the food that we need to eat and maybe give us some ideas about different types of food because I know a lot of us in this category of obese that are on this shot go through a weight loss stall which is really difficult. Thank you very much and I look forward to your future videos

[@rip_lokum]

Love your tips! 😊 What do you mean by "properly fermented sourdough", btw?

[@BunnyTree]

I think theres shortcuts w sourdough where some people just add vinegar to their recipes. So youd need to buy or make a truly fermented bread.

[@Ziiiziizi]

Soooo glad I came across this cause it really helped me break down the whole process and feel better about myself 😭🫶

[@violeticious9197]

Thanks for this video! I really love bread. Is there a way to eat bread and make it healthy? Because you talked about heavily processed foods and you showed store bought bread. What if I bake it myself at home? Is there a recipe for a healthy bread?

[@sunshinesmiles5386]

Bread - any bread - is fine! Bread gets a bad rap because it's carbohydrate dense and a carbohydrate heavy diet isn't a great balance - you need to have more protein, fats, and vegetables than carbs. (Carbs aren't bad - you need them for energy and muscle recovery, just most people eat way too much and not enough protein and veggies.) If you are eating bread as a PORTION of your meal, not as your whole meal, then it's back in the healthy balance. Some breads have more benefits than others - whole wheat often has more fiber than white bread, seeded breads can also carry more nutrients and healthy fats. Homemade breads have fewer additives than store bought bread, although that means it'll go bad faster. It just depends on your personal needs! Hope that answers your question!

[@KarenDiaz-Romero]

Autumn, I am new to your channel and love your videos but wondering why you put cream in your coffee instead of whole milk?

[@RedVelvetLines]

Because cream is wayyyyy better. In seriousness, it has less lactose than milk and is more satisfying.

[@jillwhiteis7057]

I like listening to your videos, but you talk a lot about strength and resistance training. I’m an older woman and can’t do these workouts, so what do I do? 😀

[@AsrielAsitgets]

You can do it..plenty of older women strength train, just look it up. If anything you need it now more than ever since you’re losing muscle mass right now as we speak.

[@sarahh4457]

Start SUPER easy! Think body-weight only, or maybe 2lb weights or resistance bands. Just gentle movements--kind of like the exercises you might get from a physical therapist. There's soooo much benefit from starting from a "rehab" mindset and building your foundation of strength from there! Search for physical therapy exercises on KZbin, and progress from there. I like the "Bob & Brad" KZbin channel. Lots of variety! (You don't have to be injured to do physical therapy. It's just the most simple form of strength training and a really great place to start for anyone!! 😃)

[@Xel-Wellness]

www.cdc.gov/physicalactivity/downloads/growing_stronger.pdf

[@sarahstocks3088]

A lady I have been using on KZbin is SeniorShape Fitness. She has a ton of videos and they are varied in what you are looking for. She is so cute and sweet and she gives osteoparosis modifications on a lot of them. I vary my intensity by upping the reps or weight on my dumbells. Good luck and stat small you will get there. when I started I was using a 2 lb hand weights and have since increased it and getting ready to increase weight again.

[@jillwhiteis7057]

@@sarahstocks3088 Thank you!

[@TateBugs]

Hey autumn! Thank you so much for all your help! I have this video saved for reference!!! I had a question. I’m wanting to start back up with I.F. Well, kinda. I want to just start at least with being done eating by 8 at night. The only problem with that though, is, I am not able to get to the gym until around seven and I don’t get back from the gym until around nine. Do I absolutely need a post workout of any sort? Or would I be fine to just eat some good protein and fiber before the gym?

[@Breezyboo223]

I have started the walking challenge for 30 days im thinking ill stay walking but i never really ate right and it hard getting foods snacks and drinks you need. Im on day 11 i been at my uncles house and i combined watch steps and apps steps. But what im curious is eating the foods i eat at home ok still. We eat Mexican food and Italian foods and Americans foods. Like we eat chicken and mac and cheese. Im going to try to get some healthy snacks maybe some stuff for smoothies. It hard and i would like to know if i still would lose weight if i dont go crazy. I never really paid attention to what i need.

[@Breezyboo223]

I do the treadmill at my house.

[@urfav_p27]

@AutumnBates I was wondering if you could answer this question for me. I have been losing weight since January of 2024 and I weighed 166.8lbs and this June I weighed myself again and I now weight 127.4lbs and my goal before September is to be 115lbs with as little body fat. Is there anything that you would recommend for me to lose that weight/body fat before September?

[@sandyjanssen9221]

Is the meal plan high protein? I am under the care of two physicians that say I need to increase my protein quite a bit to heal injuries and correct my lab work.

[@AutumnBates]

Each meal has at least 30 grams of complete protein :)

[@asiadanielle15]

How much fat and carb to eat in a weight loss, calorie deficit for each meal?

[@amandaingram3794]

Hello! I’m interested in your bundle you have now. My issue is that I have dietary restrictions.. I can’t have dairy, eggs or nuts. Do you have workarounds for those in your books?

[@Ines-wt9it]

6:15 excuse ma'am but your baby is too cute

[@surely569]

I been restricting myself from all bread, sugar, and starch, alcohol and drinking autumns protien shakes and recently, this week switched to autumns protein powder verses the Vega brand and eating chicken/beef/steaks with kale/spinach with primal kitchen salad dressing… initially, i dropped about 10lbs after a a few weeks, however this week switch to autumns protein powder, the. This Tuesday went to a concert so had 4-5 mic ultra beers🤦🏼‍♀️🤦🏼‍♀️last night went to hubbys mom 90th bday dinnner had two bites of cake, got on the scale and gained 2lbs 😢 my daughter who isn’t following a high protein diet and eats tortillas with meal and doesn’t do any protein shakes continues to losing weight and yes she is 27 and im 53…. I walk 2-3 miles everyday and a couple days a week do Roberta’s exercise off KZbin so, damn, gained 2 lbs from what? The 4 mic ultra and two bites of cake 🤣🤣🤣🤣🤣

[@laurenbond3907]

Haha it was most likely water retention from the alcohol not a legit 2lbs of body fat. I always notice a little increase after a few drinks from the night before but will even out with going back to healthy balanced eating

[@surely569]

@@laurenbond3907 never thought about that! Went to practice with my pool league this Tuesday, and yes, drank a few mic ultras 🤦🏼‍♀️(hard to not to with all of them🥴) the next day, rained hard all day so i didn’t do much, Thursday went for my 3 mile walk, noticed after shower etc put on my rings and my figures seem swollen because they usually slip on no prob🤷🏼‍♀️ so retaining water makes sense… and i reluctantly stepped on scale today and went up 2lbs 🤦🏼‍♀️🤦🏼‍♀️🤦🏼‍♀️🤦🏼‍♀️ made me tear up thinking ‘wth, am I doing wrong, this is terrible’ thinking what did i do to gain two pounds which this has happened to times when i stepped on scale but it was times 36 hours after drinking 🤦🏼‍♀️🤷🏼‍♀️my thought is how the hell does 3-4 mic ultras 90 calories and 2carbs per beer cause 2 lb weight gain 🤷🏼‍♀️one time that week drank and 2lb gain 🤣🤣🥲

[@AmericaMoore]

How long does Phase 1 last?

[@Aa-ke9pp]

Yes I’d like to know this too

[@jy12345-d]

Me too. I really need a time approximation to keep myself motivated because I often give up too easily 😭

[@jy12345-d]

I think for her, it lasted 3 months because she said she started phase three after 5 months and in between, phase 2 took 2 months.

[@hyungoppa6280]

This might be a dumb question but as you said I’m at a place where I’m eating around 1300 cals a day, so in faze one should I just eat a bunch of nourishing foods without tracking the calories? and how long do I have to do this for.

[@YogawithAliBeale]

I'd be checking your macros at 1,300 calories I don't think I'd be able to get the amount of proteins I need or healthy fat.

[@writelove8329]

So in phase 1 & 2 is basically a keto diet?

[@KeiraAnderson-yp7oi]

How many calories do you strive for in phase 2? Also, how do you find ways to sneak in protein? I start each day with a protein shake but I don't like much meat and eggs make my stomach hurt 😅.

[@gueneveve1296]

Tofu, tempeh, edamame, low fat yogurt/dairy. Also, if you have a no flavor protein powder or collagen powder you can add it to baked dishes and savory dishes as well. I like to add it to pasta sauce w blended veggies and have it w chickpea noodles (which also have a lot of protein)

[@wilemiena26]

I have a question your full bundle @$109.00 is this only for females or males too?Thinking of getting it for my husband and I to do together..just want to know if its going to be beneficial for both of us?Thanks in advance😊

[@xsatsuki98x]

I was at phase 3 😂 gone from 58 kg to 66kg again 😢

[@annejo3520]

Idk if anyone can help with this… I’ve been working out consistently for about 2 months, mostly resistance training and not a lot of cardio. I feel stronger, I’m eating clean and enough to keep me satiated but I’m not losing fat. I see muscle building but the same sort of skinny fat. Although the scale is showing that I’m the same weight as I’ve always been. If I introduce cardio then I get way too hungry and mess up my food goals. Am I in phase 1 or plateauing ?

[@jy12345-d]

I'm not an expert but I think maybe you can try eating with a small calorie deficit of about 200-300 calories a day. That way, your body won't react intensely, and it's in a healthy range of deficit that will provoke fat loss.

[@lisac1619]

Eat more protein

[@Mommaslew]

Autumn, what is “wrong” with energy bars?