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For most of us, this will include home, work and social settings. By investing a bit of time into planning and eliminating temptations where possible, you’re less likely to sabotage your weight loss. Since home is usually the easiest environment for you to control, limit the amount of treats. 2 Ways to Enjoy Treats Without Sabotaging Your Weight Loss Published December 22, 2015 | By DoDASHDiet If I am going to indulge in sweets, I try to do it as early in the day as possible so there is a greater chance I can wear off the calories before bed time. Savor your treat day and check your guilt at the door.

The Weight Loss Roadmap. To get where you want to go, you need directions. Charting out where you are today as opposed to where you want to be gives you a clear idea of your weight loss goals are and makes marking each accomplishment that much easier. This is how I did it.

Nutritionist & Diabetic Educator, Founder of Nutrikcal Here are some ways to eat sugar without sabotaging your weight loss goals. 1. Use a small plate when dishing out a dessert. Sabotaging your weight loss efforts involves more than just cheating on your diet.

It happens when you set goals you can’t meet and when you refuse to give yourself the praise you deserve.. It. Buy yourself a corkboard and create a weight loss vision board with posters, stickers, cut-outs and inspiration quotes. #2. Get a fresh manicure or do a Jamberry manicure at home! #3. Treat yourself to a Redbox movie.

Or better yet, don’t leave the house and get a pay-per-view movie! #4. 7 Thoughts That Sabotage Your Weight Loss Goals. Instead of drooling over a sweet treat, stay focused on your goal and how great you feel from getting your sweat on.

Moderating your daily sweet treats is definitely a good thing, but cutting them off completely may put you in the wrong direction for weight loss. In fact, Israeli researchers found that eating a sweet treat with breakfast can help you lose weight. Patrons of the study who ate something sweet with their breakfast actually lost more weight and. You can enjoy your favorite foods while losing weight.

We teach our clients how to be fit and happy, not fit and miserable. If you don’t enjoy your life as you’re losing weight, you’ll never be able to sustain your weight loss. I don’t want to exercise for hours every day. —-> You don’t have to! Eighty percent of weight loss. How exercise undermines your weight loss goals In addition to framing that calorie-laden post-workout treat as a reward you earned, Dr.

Thompson says exercise makes sticking to your.

List of related literature:

Not used to rewarding yourself with anything but sugary treats?

“The Sugar Smart Diet: Stop Cravings and Lose Weight While Still Enjoying the Sweets You Love” by Anne Alexander, Julia VanTine
from The Sugar Smart Diet: Stop Cravings and Lose Weight While Still Enjoying the Sweets You Love
by Anne Alexander, Julia VanTine
Rodale Books, 2013

Simply limiting added sugar (“I’m going to have only one sweet treat per day”) leads to incessant battles of willpower, continued cravings, and small sugar hits, which keep your brain focused on sugar.

“It Starts With Food: Discover the Whole30 and Change Your Life in Unexpected Ways” by Dallas Hartwig, Melissa Hartwig
from It Starts With Food: Discover the Whole30 and Change Your Life in Unexpected Ways
by Dallas Hartwig, Melissa Hartwig
Victory Belt Publishing, 2014

When it comes to sweet treats, the good news is a low­glycemic diet is flexible enough that you can enjoy them — in moderation.

“The Glycemic Index Diet For Dummies” by Meri Raffetto, RD, LDN
from The Glycemic Index Diet For Dummies
by Meri Raffetto, RD, LDN
John Wiley & Sons, 2010

This doesn’t mean devouring a chocolate bar after a week of correct eating, but treating yourself in a fun, positive, healthy way.

“The Banting Pocket Guide” by Tim Noakes
from The Banting Pocket Guide
by Tim Noakes
Penguin Random House South Africa, 2017

Healthy treats are not only delicious, they keep you balanced so that your next food choice is a good one.

“The Kind Diet: A Simple Guide to Feeling Great, Losing Weight, and Saving the Planet” by Alicia Silverstone, Neal D. Barnard, M.D.
from The Kind Diet: A Simple Guide to Feeling Great, Losing Weight, and Saving the Planet
by Alicia Silverstone, Neal D. Barnard, M.D.
Rodale Books, 2011

My goal is to get you away from traditional bad treats and onto healthy ones!

“Ferrets For Dummies” by Kim Schilling, Susan A. Brown
from Ferrets For Dummies
by Kim Schilling, Susan A. Brown
Wiley, 2011

An example of the second is when the treat is eating a box of chocolates when there is already a problem with binge eating.

“Managing Your Mind: The Mental Fitness Guide” by Gillian Butler, Tony Hope, R. A. Hope
from Managing Your Mind: The Mental Fitness Guide
by Gillian Butler, Tony Hope, R. A. Hope
Oxford University Press, 1995

Indulge in other “treats.”

“You Can Drop It!: How I Dropped 100 Pounds Enjoying Carbs, Cocktails & Chocolate–and You Can Too!” by Ilana Muhlstein
from You Can Drop It!: How I Dropped 100 Pounds Enjoying Carbs, Cocktails & Chocolate–and You Can Too!
by Ilana Muhlstein
Galvanized Media, 2020

If I never let myself have a treat like keto ice cream (I always have some on hand), I wouldn’t be able to say no to sugar-filled treats.

“Keto Comfort Foods” by Maria Emmerich
from Keto Comfort Foods
by Maria Emmerich
Media Alternatives, Incorporated, 2017

Reward yourself daily with treats other than food.

“The Brave Athlete: Calm the F*ck Down and Rise to the Occasion” by Simon Marshall, PhD, Lesley Paterson
from The Brave Athlete: Calm the F*ck Down and Rise to the Occasion
by Simon Marshall, PhD, Lesley Paterson
VeloPress, 2017

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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81 comments

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  • I’ve lost 65 lb in 6 months now I have hit a plateau I don’t know what to do I really don’t exercise at all bad knees and bad ankles

  • Only watching in 2020! Definitely 1-2 cups veggies to each meal, sleep, and finally getting grains out of my way. I am sensitive to them anyway!! What are your thoughts on almond milk in smoothies?

  • Hi Autumn! Quest bars are “low carbs, high protein, high fiber”. The ingredient list does not have syrups.
    Because they are fiberous and low sugar, aren’t they still helpful for weight loss?

  • I’ve been stuck at 145 for a month and I’m trying to reach 120. I eat twice a day, 7am and 7pm. I have been doing different exercises too and still eating healthy but I am still stuck

  • i hit my plateau and it sucks for a year i was dieting exersising and loosing everyweek since Christmas i’m stuck the scales have not moved i’m down 90 lbs and i have so much more to loose help!!!!

  • I just hit a weight loss plateau. I cant lose more. Well i am thinking to stop my Intermittent fasting for a week and then jump back. As far as exercise i will make it 3 or 4 days instead of 7.

  • Where did you get the formula from? As a 81kg male, I highly doubt I should consume less than 2000 calories (in fact, the amount that I’ve seen to sustain my weight goes more in the direction of 3200 calories).

  • I don’t know how many calories I need to eat per day I don’t know how to do division.Can someone please tell me? Here I am a 40 kg girl. So 40 divided by 2.2 times 23

  • I need HELP:'(
    I’ve started my weightloss journey on july 1st 2016. On decembre first I’ve lost 55 pounds! And 0 pounds down since then! 2 month 1/2 with no change:(! I’ve tried everything but I don’t know what to do:'(

  • I have lost 4kg this month and i think i have hit my weight loss plateau!! i think it is bc i only take like 1000 calories or less per day when i should eat about 1700 per day ��

  • What exactly is Custokebon Secrets? How does this thing really work? I see lots of people keep on talking about this popular fat burn methods.

  • I am stuck in a weight loss plateau now.. its very depressing.. i think i really need a break.. it may be due to overexercising and diet

  • Thanks so much for this. About a year ago I went vegan then pescetarian for health reasons. I lost a lot of weight but I keep remaining the same and now I want to lose more. I’m already in shape and slim but I want at least 10 pounda gone so this will help me very much.

  • I am wondering if i can use 1/4 cup unsweetened cashew milk in my morning coffee. It would have.25 g of carbs
    Would it break my fast??

  • I just intermittent fast. I eat healthy for most meals but have a dessert most meals. No problem maintaining weight loss, and never desire to cheat or break my diet.

  • What exactly is Custokebon Secrets? How does this thing really work? I see many people keep on talking about this popular lose weight diet plan.

  • Questions: 1) Is Stevia considered an artificial sweetener?
    2) Can you recommend an excellent amino acid supplement that contains no artificial sweeteners?
    3) Can you do intermittent fasting if you have low blood sugar or will you pass out and die? ��

  • I workout every morning early before work because it’s the best time for me to consistently get in my workout. Is it bad to follow a cardio or strength workout with 5 more hours of fasting? Because it goes against all the rules about eating 30-60 mins after working out? I would love to know! ��

  • It’s not hard to count calories. With all the apps available, it’s not hard. People should have a general knowledge of the intake versus output formula.

  • Thankyou for such a good information, actually i always count my calories before i started or after i finished my meal and it’s kinda make me worry. ������

  • Once you find meals you like that you eat 75% of the time it makes it really easy to count calories without looking at labels I can just eye it

  • i agree about the schedule treat. i actually have some oat cookies to dunk into my cocoa everyday and i find i need less schedule treat. i also just walk about everyday

  • HI MY GOOD FRND CAN U TELL ME PLZ THE VERY BEST FOOD WEIGHING SCALE DEVICE OR MACHINE WHICH CAN TELL ME THE 100% ACCURATE EXACT AND RIGHT AMOUNT OF MY PARTICULAR FOOD AND ALSO MEALS INTAKES OF AMOUNTS OF CALORIES INTAKES EACH AND EVERY TIME WHENEVER I MADE THEM AND EAT THEM OK FRND

    IT MEANS THAT I WANT TO KNOW ABOUT MY EVERY PARTICULAR FOOD AND MEALS INTAKES AND ITS PARTICULAR PORTIONS SIZE INFORMATION’S OF ITS ALL CALORIES INTAKES ON THAT DEVICE LCD SCREEN MY FRND OK

    MEANS THAT DEVICE SHOULD TELL MY FOOD ITEMS AND MEALS ACCORDING TO MY INDIAN DIETS AND FOODS MY FRND BECAUSE I LIVE IN INDIA SO THAT WHY I ONLY AND ONLY JUST EAT AND TAKE MY INDIAN FOODS MEAL EACH AND EVERY TIME SINCE I BORN IN MY THIS COUNTRY MY FRND OK

    SO IS THERE ANY KITCHEN FOOD WEIGHING SCALE OR FOOD DEVICE MACHINE WHICH CAN TELL ME THIS MY EACH AND EVERY FOOD ITEMS AND MEALS AND ITS PORTION INTAKES ALL INFORMATION’S IN THE FORM OF ITS ALL CALORIES INTAKES TO ME

    PLZ TELL ME THAT TYPE OF ANY KITCHEN OR FOOD WEIGHING SCALE OR DEVICE MACHINE TO ME MY FRND OK

    IT SHOULD NOT BE COSTLY VERY MUCH MY FRND BECAUSE I AM POOR ALSO FRND AND WILL NOT CANT ABLE TO BUY THOSE HEFTY AND HEAVY DUTY HIGH COSTLY PRICES TYPE OF MACHINES OR DEVICES OK FRDN

    SO PLZ KINDLY TELL ME ANY THAT TYPE OF DEVICE MACHINE WHICH IS LOW COST IN PRICE OK FRND ACCORDING TO MY INDIAN CURRENCY IN RUPEES

    PLZ MAKE SURE FRND IT SHOULD NOT BE MORE THAN 3 TO 3500 THOUSAND RUPEES IN INDIAN RUPEES OK FRND

    THAT WEIGHT FOOD SCALE OR THAT MEASURING DEVICE SHOULD NOT BE MORE THAN 3 TO 4 THOUSAND INDIAN RUPEES PRICE ACCORDING TO INDIAN CURRENCY FRND OK

    MEANS IT SHOULD BE WITHING 40 TO 45 DOLLARS OF RUPEES ONLY OK FRND

    PLZ TELL ME THAT TYPE OF ANY BEST RIGHT 100% ACCURATE EXACT MACHINE OR DEVICE WHICH GIVES ON THE DOT RESULT OF ANY FOOD MEALS OR ANY FOOD ITEMS AND ANY

    PARTICULAR FOODS AND ITS PORTIONS SIZES TOTAL CALORIES INFORMATION TO ME ON HIS LCD SCREENS

    I MEAN I WANT THAT IT CAN SHOW ME THE MY FOODS REAL MEAL AMOUNT OF CALORIES IN THAT DEVICE OR U CAN SAY ANY SCALE OR MACHINE ETC OK FRND

    I WANT TO SHOW EXACT RIGHT ACCURATE AMOUNT OF CALORIES IN MY THAT PARTICULAR FOOD MEAL ITEMS WHICH WILL I EAT IN MY DAY TO DAY LIFE EACH EVERY DAY 3 TIMES A DAY OK FRND

    BECAUSE EVERYTHING IS ALL ABOUT THOSE CALORIES FRND OK JI

    SO I WANT TO KNOW ABOUT MY EACH AND EVERY MEAL FOOD ITEMS CALORIES INTAKES IN MY DIET WHICH I EAT 3 TIMES A DAY OK FRND

    TELL ME THAT TYPE OF ANY DEVICE OR MACHINE MY FRND

    ITS PRICE SHOULD NOT BE COSTLY VERY MUCH MY FRND PLZ REMEMBER THIS THING INI UR MIND FRND OK IT SHOULD BE IN LOW PRICE COST RATE IN MONEY JI OK FRND

    THAT WEIGHT FOOD SCALE OR THAT MEASURING DEVICE SHOULD NOT BE MORE THAN 3 TO 4 THOUSAND INDIAN RUPEES PRICE ACCORDING TO INDIAN CURRENCY FRND OK

    MEANS IT SHOULD BE WITHING 40 TO 45 DOLLARS OF RUPEES ONLY OK FRND

    PLZ TELL ME THAT TYPE OF ANY BEST RIGHT 100% ACCURATE EXACT MACHINE OR DEVICE WHICH GIVES ON THE DOT RESULT OF ANY FOOD MEALS OR ANY FOOD ITEMS AND ANY

    PARTICULAR FOODS AND ITS PORTIONS SIZES TOTAL CALORIES INFORMATION TO ME ON HIS LCD SCREENS

    MY AGE 37

    WEIGHT 80

    HEIGHT 5.7 OR 8 SOMETHING

    MOST OF THE TIME I DO MOSTLY SIT ALL THE DAY ON IN FRONT OF MY LAPTOP AND MOBILE AND TV BUT I DO MY LAPTOP AND MOBILE WHILE STANDING FOR 4 TO 5 HOURS IN A DAY DAILY EVERYDAY MOSTLY

    I ALSO DO MY DAILY ROUTINE 6 DAYS A WEEK OF EXERCISES DAILY EVERYDAY WHICH INCLUDES BRISK WALKING, JOGGING, RUNNING, AND JUMPING JACKS AND SKIPPING VERY LITTLE BIT OF AND LITTLE BIT OF STAIRS CLIMBING JUST OF 10 MINTS MOST PROBABLY

    SO PLZ TELL ME WHILE DOING MY THIS OR THAT THESE WEIGHT FAT LOSS PROGRAM CAN I EAT THIS OR THESE TYPES OF FOOD MEALS INTAKES IN MY STOMACH OR IN MY WHOLE BODY IN THROUGHOUT MY WHOLE FULL ONE DAY OR EVERYDAY TELL ME THIS TO ME MY FRND

    OR EVEN I CAN EAT THIS OR THAT PARTICULAR FOOD ITEMS OR MEALS PORTIONS IN MY DAILY FULL DAY ROUTINE EVERYDAY THAN HOW MUCH AND HOW MANY THIS THING U PLZ TELL ME IN EACH AND EVERY QUANTITIES IN DIGITS OR IN HOW MANY GRAMS OR KG SOMETHING LIKE THAT OR IN ANY BOWL OR ANY PLATE OR ETC ETC TO ME MY FRND OK PLZ HA

    BISCUITS (HIDE N SEEK, MARIE GOLD, AND OTHER CASHEW MIXED OR BUTTER OR ANY Cardamom (Elaichi) OR VANILA OR ANY OTHER FLAVORS OF BISCUITS AND COOKIES)

    ROTI

    RICE

    LEGUMES

    MILLETS

    LENTILS

    VEGETABLES

    PARANTHA

    BUTTER

    GHEE

    OIL

    MULTIGRAIN BREADS

    WHITE BREAD AND BROWN BREAD

    SANDWICH TOAST

    BUTTER TOAST

    POTATO TOAST

    ICE CREAMS

    RUSK

    FAN

    MATTHI

    NAMAKPAAREY

    CHOCOLATES

    WAFERS

    ALMONDS

    WALNUTS

    CASHEWS

    RAISINS

    TEA ( HOW MANY CUPS IN A DAY WITH OR WITHOUT TEA AND OR WITHOUT MILK )

    TOFFEES

    NAMKEENS

    BHUNA CHANA

    POPCORN

    JAGGERY

  • So I stepped on the scale this morning seeing I lost weight even being over my calorie limit for the past few days and after watching this video I realized I’ve been doing everything in this video that you mentioned! I love your channel btw! I knew adding spinach and leafy greens to my meals has been helping. Even swapping lettuce with spinach and getting more vegetables in sandwiches I’d get on the go has been making a difference. ����

  • Counting calories has worked for me, I’m 3 weeks in on counting calories and I’m down 8 pounds. It doesn’t have to be difficult, keep it healthy and don’t take calories for gospel �� some people try to cheat counting calories but just use it as a tool not a cure all.

  • I’ve never had succeeded with cutting calories. The only weight loss that I’ve ever seen is by eating nutrient-dense, whole foods. I went on 100 days of paleo (not to yo-yo, or to lose tons of weight fast, but to re-teach myself healthy habits and how very doable eating healthy foods is long term). And it was an incredible experience. I lost weight, my energy went WAY up, slept more deeply… and now I have tons of recipes that are tried and true, and almost 100% made up of natural foods.

  • I’m so sick of people demonizing artificial sweeteners. It absolutely doesn’t cause tumors. Stop legitimizing the bullshit please. Go check out Stephanie Buttermore’s video on it.

  • I only like coffee with sweetener otherwise i cant stand it and want only regular coffee and yes i eat a kilo of greens at lunch and dinner

  • I have stevia but it’s plant stevia so it’s not artificial it’s natural. Is she meaning any sugar replacements or just artificial processed sugar replacements?

  • Hi! I bought your books and I would like to start the IF and the meal plan, but I have a doubt.
    I have a workout plan to follow. It includes cardio, hitt twice a week and strenght. May I follow my workout plan with your IF and meal plan?

  • I’ve tried so many different programs & gobbled up so many YT videos & followed so many IG nutrition/fitness accounts…this video is SO informative & helpful holy crap. I’m so thank I found your account! After watching quite a few of your videos, your approach truly seems the most balanced, healthy, & effective. Thanks so much for what you do Autumn!

  • I read many good opinions on the internet about how Custokebon Secrets can help you lost a lot of fat. Has any one tried this popular weight loss secrets?

  • ANOTHER person telling people not to count calories ��‍♀️ the only way I was able to lose weight was by counting calories. It also stopped me from eating too little. It ALSO stopped my binge eating bc I was eating enough. It’s not that hard to count them either. Stop making it like one of those bad infomercials that exaggerate things being too hard. It’s not hard

  • I dance for an hour pretty much every day and google says that counts as cardio. Is that doing too much cardio? I also go on walks and bike rides several times a week by the way (usually for an hour or half). Can I achieve my goals of losing 5-10kg like this? (My main concern is belly fat)

  • I lost 10kgs in just 35days but for the last 2weeks my weight is same…I was 95kg and now I m 84kg. My target is 75kg as I m tall but because of not being able to lose weight anymore I m bit disappointed…

  • Oh look, another “nutritionist” that has ZERO clue what she’s spewing. Calories in/calories out hun. Didn’t need to go to school for that one.

  • I am doing daily walk for the last 2 and a half months along with controlled diet and I have lost almost 10 kg but my belly fat is almost the same.. dont know if I would be able to get rid of that just from walking..

  • How do you feel about keto bars from, say, perfect keto? They don’t even have erythritol in them, just nuts, a little collagen, MCT oil and stevia.

  • There is only one other you tube health and fitness person other than yourself that doesn’t stress calorie counting and deficit philosophy.
    I understand not all calories are the same and there is a lot of common sense in these tips.

  • Counting calories is polarizing for me. On one hand, it makes me accountable and keeps me from overeating AND makes sure I eat enough when I am not hungry or fast too long. On the other it is stressful and has all the traditional negatives. I have pretty bad anxiety disorder, TMJ Disorder, and other stuff that makes sleep hard and eating healthy hard. I find that when I don’t count calories I overeat or generally eat too much fruit.

  • WHY am I just now discovering you!? loving everything I click on!!:) I’m already doing fasting with the Fastic app and these tips will definitely help supplement what I’m already doing

  • I’m excited that I found your youtube! it’s 2020 now, but I’m slowly incorporating intermittent fasting back into my life. I’m also intrigued by this keto coffee..:)

  • Dieting can be the open door for eating disorders, that’s so true and so scary,we need to have peaceful relation with the food Just be happy.

  • Just the fact that you need to throw your bullshit most likely online college degrees doesn’t mean shit. Plus you most likely barely passed to get said degrees because your information is terrible. All you worry about is cortisol? Really? That is such a dumb theory of yours hat hiit workouts or lifting will stop you from losing weight. Absolutely mind blowingly dumb.

  • Every habit that you recommend just cumulates in creating a calorie deficitwithout actually counting calories
    cico does work, when you make healthier food choices and intermittent fast you end up eating less than you burn =weightloss

    your bmr slows down when you lose weight because a smaller body needs less energy to maintain its mass, not because of starvation mode

    your body doesnt care if you count the calories you intake, hes still gonna use them either way, analogous to how an excess amount of food still ends up making you fat, no matter if you eat it secretely or hold yourself accountable for it

  • Last time I checked among sources I trust there wasn’t any proof of sweeteners causing cancers or anything of that kind, the only thing to be said about artificial sweeteners is that they are harmful to your gut bacteria which in itself does harm to your system in areas you talk about but there’s no talk about cancer yet…

  • Where have you been my life? I’ve been intuitively putting to practice so much of what you say in this video and it works! Like, really works.

    Great hack: if I’m eating anything, I add cut up spinach into the warm dish so it wilts. You don’t taste the spinach and you’ve easily added a cup into your meal.

    I was using erythritol and felt incredibly sick drowsy / bloated… I wasn’t losing weight. Once I noticed it was the sweetener that made me feel unwell, I cut it off and dropped five pounds in one week!

    You’re amazing!!!!!

  • Good evening. I am totally blind and I started doing this cardio level one workout from ice free fitness on YouTube. The problem was that I was feeling stressed because I felt like I didn’t get any results. All of my motivation actually left me at one point. Can I ask you something? If cardio three times per week is enough, what about going on the stationary bike? What kind of exercises should I be doing? I also do the physio exercises, those are stretches but they mainly help me with muscle pains. Also, are you still producing videos even in 2020? The reason I’m asking is because I actually found out that the eyes free fitness website got shut down. That was the channel for workouts for the blind. The reason I don’t want to count calories is because I don’t want to make my family prepare meals that are different from everybody else’s. when I get too hungry I actually start feeling nauseated, I feel like throwing up.

  • For me once I was conviced that sugar and processed carbs are extremely bad for my body and hormenes, I don’t think of it as treat, I don’t crave it anymore

  • I have to say, I’ve been watching a LOT of youtube videos lately for weight loss, and your is my FAVORITE. I use to be in the military and at my “prime” but after having my baby, sadly i can’t get rid of the belly fat!!!! I was considering counting calories because that is the hype right now, and i’m very happy to hear that is not needed! Thank you for being REAL and honest!

  • I’m currently calorie counting… I love it because I can have 3 healthy meals a day chicken veggies etc but can still have a small chocolate bar or something after my dinner everyday which fits into my 1200 kcals. How can I go from this to not calorie counting but still ensure I have balance? xx

  • This is so great and something I need to listen too but yet I’m so far deep into my thoughts of counting calories/macros, telling myself the amount of sugar in this food and how I already had a high fat or carb meal now so I have to have a smaller meal next and my day literally revolves around when I’ll eat, what Ill eat, and getting a thrill/high off of going to the grocery store to buy the foods that I see acceptable and focusing so much on what I can’t eat and then neglecting dinner for my husband and son ��

  • I know protein bars aren’t good for you but what about Rx bars? They usually only have four ingredients and are full of added sugar. I have the bars that the only sweetener is dates.

  • Is monkfruit sweetner considered an artificial sweetener? I don’t use it much, maybe a tsp in my coffee during my non fasting period

  • I wish you would talk less & slower and please keep in mind the reason we watch your video to get some good recipe. However, you didn’t even spend ONE min on that!

  • I’ve tried dieting so many times but keep giving up. Now i go to the gym 5-6 times a week but i still eat what i want but i control the portions:)

  • Autumn, I started following your advice a back in January and I became really obsessed with everything that went into my body and developed an eating disorder. You really need to think about how advertising obsessive focus on food as a great lifestyle. There are SO many other way more important things to focus on instead of being perfectly healthy. So many women became dieticians to feed their unhealthy obsessions with food and after watching a lot of your content this seems to be where you all your ‘aen peeps’ are. And even if you don’t have a full blown eating disorder, disordered eating is the first step and this is what you have encouraged in me and I am sure many other vulnerable young women who are desperate to try to fit into unrealistic beauty standards. Instead of encouraging people to restrict their food and follow toxic diet culture you could inspire young woman to actually make positive changes in this unjust world outside of themselves. I know that you are trying to do good for the world and you talked to someone regarding eating disorders but it’s plain to me you are really missing the point and you have been the voice ringing in the back of my head not to eat that and to eat this and blah blah blah. So many rules! There is more to life and we need to break apart diet culture because it makes so many people unhappy, especially women and we have been oppressed enough already. If you want to eat bread before 11 or hell more than two pieces a day, then this shouldn’t be hanging over your head like a dark cloud. Food shouldn’t be this constant thing we have to control and monitor. It’s actually fucked! Please consider what is driving you to encourage toxic diet ideals and fuel toxic diet communities because I think you are doing more harm than good.

  • On diet soda/artificial sweetener: over 20 years ago, my husband made the offhand comment that he noticed the only people he saw drinking diet soda were overweight. I looked around and agreed. I ended my diet coke habit soon after.

  • So true about fiber and sleep. When I don’t sleep well I feel groggy the next day and I crave all kinds of foods. And when i eat a bowl of high-fiber cereal such as Fiber One or All Bran I feel full for hours which helps me be less of other things throughout the day. Also try not to eat for several hours before going to bed and that usually helps lose weight faster too. I have a hard time losing weight going to bed on a full stomach even if I didn’t eat much earlier in the day

  • Its still astonish me just how a number of people do not know about Custokebon Secrets even though many people with it. Thanks to my personal mate who told me about it. I’ve lost a lot of weight.

  • Im 13 years old and my weight is a lot like a lot it’s 79 my height is 5’9 they say that it’s good but ik that it’s a lot I wanna know is it okay for me to like workout and eat less? Like eat regular food the food my mom cooks which is (rice and chicken or rice and meat) and other food I tried to do a diet but it didn’t work and people say it’s not healthy so I stopped so please answer I really don’t know what to do

  • Im a Trainer and health coach here in nyc and exercise actually does not work either…You get Healthy TO EXERCISE…YOU DONT EXERCISE AND “WORK OUT” TO LOSE THE WEIGHT…Thats how I teach everyone! just have fun:))

  • Great video! Trying to do an elimination diet and stay away from foods that actually make me sick and telling myself I can’t have them has contributed to my roller coaster of binge eating. I will try the change of mindset. It is so hard when certain foods make you sick and you can’t actually have them

  • Well….. binge eating could be seen as an mental issue. Its not something we can control when it starts. We can PREVENT, but BINGING is not voluntary. „dont binge“ is not advice, not for everyone

  • Everything she is saying has worked perfectly for me. Great information, I dont understand why more fitness/health professionals don’t spread this great knowledge.

  • 36 years of doing every diet & disordered eating has left me emotionally drained & exhausted. It took over every aspect of my life & i’m done. Now I’m going to focus on working from the inside to out. Fingers crossed. Thanks I needed to hear this ��

  • Thanks so much for saying that you should eat almost a little before you’re really hungry if I wait for „real“ hunger, I will always want unhealthier, carbier things but if I eat just a tiny bit before, I don’t sit there like crazy and wait to get „hungry enough“ and also can make better choices!

  • My issue for a while was restricting and binging the binging wasn’t a disorder. I gained a lot of weight. Recently I started eating intuitively and noticed I’ve been gaining weight when I’m already overweight to begin with.. how do people lose weight off of eating intuitively?

  • I used to lose weight on my own like that. But when I gained some weight I decided to go for the first time in life, on a diet and in result I gained one more kg. I’ve been dieting for 2weeks lost weight and gain it back slowly again. I’m stopping dieting from now and own and listen to my body like before.

  • I’d like to do the 2b mindset if it had more stuff on mindful eating. That’s my holy grail and I feel that the world is obese because they don’t know how to say no to their cravings. I wish you just went a bit further on the basic concepts of mindful eating and took it to the next level. People I feel gain weight cause they love food and replace love with it, replace entertainment just about anything. I’m going to do the beachbody certification for core de force but maybe I’ll wait until 2b mindset really addresses that issue. I haven’t tried it but I know all the recipes so I’m not worried they won’t work I’m worried I’ll eat too much! Ha haha

  • For 360 pound man it says mine is 3,927 calories per day would I be fine just eating 2500 to get past my plateau i’m eating 1800-1900 atm, eating 3000 just sounds crazy.

  • I think I’ve watched this video 6 times and I feel like I need to watch him anymore because it’s very difficult for me to take in this concept. Part of it is me struggling with the way that I see my body in the mirror but I also have developed a fear and anxiety around what I eat because of health issues like hormonal or depression or even parasites. I’ve had bouts of things in the last few years and I want to be healthy and happy and love my body but I do truly struggle.. I just binged this week it was a small one but it was definitely a binge. I guess I just wanted to share this to say that I really look forward to your videos and I really try to listen hard to everything that you said because there’s really not a lot out here like this especially coming from somebody who’s lived through it so thank you.

  • This is my new favorite channel to stop by every week. I have been implementing what you are teaching and noticing so many changes thank you

  • Such valuable information. Following these steps have truly gave me foodfreedomforever. Thank you BBEB masterclass program. It literally gave me peace with food and my body. ��

  • Thanks for watching our How To Lose Weight Without Dieting episode! What was your biggest aha moment after watching? Let me know in the comments!

  • I think this is such an interesting and important aspect of the ‘ journey’. Only in the last 3 weeks have i begun to self sabotage as ( now i realise) it was triggered by the very fact that I was achieving my goals and feeling fitter and losing inches and was at thr point i wanted to be in terms of goals. I now will reflect on what you have said in this vid as im 55 next week and i want to celebrate my 56 th year in a positive mode. Thanks for making this vid. Atb vee

  • omgosh! I get that! I have sabotaged myself so many times on my journey only to beat myself up and feel like a failure. But now I know, maybe it’s time to slow down and establish a new normal and then step up my efforts once I’m ready to continue my journey.

  • Hey just watching this…:) If I start coaching someone with this program, and they run 40 miles a week…is there a guide for adding the appropriate carbs for athletic performance? I feel like if they are hungry and they just drink water…they might end up severely underfueling with the 2B mindset.
    Thanks! Also…what if we gain weight from stress? bloating? water levels? I feel like weighing every day isnt actually accurate for what the food the day before did to us

  • I was going to ask why you seem to avoid talking about keto when you’re basically promoting the same diet. But your philosophy on treat days totally cleared that up for me. I felt pretty good on keto and was really excited about my weight loss but I fell into the binge trap and had so much guilt about “cheating” that I gave up altogether. I was obsessed with the finer details of such a strict diet and it made me crazy.

  • I stress ate a small tin of cookies that I got at my work Christmas Party…..I’m Soo dissappointed….but I’ve been sabotaging myself with exercise too…… distraction is a big issue.
    So I understand what your saying.

    I bought 2 b minset when it first came out in May and June……but fell off the wagon and couldn’t get back……even my coach said basically that weight loss isn’t a priority for me.

    But how can it become a priority???? Emotionally I hardly think about myself..