Here are 10 tips for losing weight the vegan way!
- Focus on eating Whole, Unprocessed Foods: Emphasize fruits, vegetables, whole grains, legumes, nuts, and seeds while avoiding processed foods, even if they are plant-based. Avoid vegan junk foods that contain added sugars, fats, and salt, which can hinder weight loss efforts and compromise health. (EverydayHealth.com).
- Increase your Fiber: Consuming high-fiber foods such as vegetables, fruits, whole grains, and legumes helps you feel full longer and reduces overall calorie intake. Fiber also aids in digestion and maintains stable blood sugar levels. (EverydayHealth.com).
- Avoid Liquid Calories: Skip sugary drinks, fruit juices, and alcohol. These beverages can add unnecessary calories without providing satiety. Water should be your primary beverage. Try some of the fun flavors of sparkling or carbonated water or green and herbal teas (hot or cold).
- Oil-Free Cooking: Reduce or eliminate oil in your diet. Oils are calorie-dense and can contribute to weight gain. Instead, use alternatives like water or vegetable broth for sautéing and applesauce for baking.
- Balance your Plate: Make non-starchy vegetables (e.g., leafy greens, broccoli, cauliflower, zucchini) a significant part of your meals. They are low in calories but high in nutrients. Combine these with moderate portions of whole grains, legumes, and starchy vegetables for a balanced diet. Creating meals like this will make losing weight the vegan way almost effortless!
- Incorporate Regular Exercise: Physical activity is helpful for losing weight and important for overall health. Find activities you enjoy; you’re more likely to stick with them! Include workouts such as walking, pickleball, dancing or swimming for improved cardiovascular health, as well as weight-lifting to build and maintain muscle as you age.
- Plan and Prepare Meals: Batch cooking on weekends can make eating healthy throughout the week much easier. Go ahead and double (or triple!) a recipe, portion into single serving sizes and freeze it for a quick, nutritious meal at the end of a long work day. Such an easy way to eat healthy and lose weight the vegan way!
- Establish a Healthy Sleep /routine: Skimping on sleep decreases mental clarity and increases the odds you’ll give in to junk food cravings.(webmd.com) Stick to a consistent bedtime and a consistent wake time that allows for 7-9 hours of sleep each night.
- Eat Mindfully: Eat without the distraction of your phone, your laptop or tv. You’ll eat slower, enjoy your food more and give your body the requisite 20 minutes to register satiety.
- Get Support: Whether online or in person, finding like-minded others to support your weight loss journey is helpful. And working with a professional to help you identify and overcome obstacles can ensure you stay on track and not only lose weight the vegan way but keep it off for a lifetime!
