Browse our fun-packed, helpful plant-based articles, and delve deeper into this healthy, sustainable lifestyle!
Consistency Unleashed: Mastering Vegan Weight Loss with Holistic Habits
Plant-Based Weight Loss For Women
Author: Plant-Based Susy
Many people aren't pleased with their bodies. Social media and society's pressure can lead to feeling unhappy in one's skin.
Sometimes, our view of our bodies goes beyond the general feeling of unhappiness. Your health may be suffering because you're overweight. The typical diet is loaded with processed foods that lead some people to develop diseases like obesity. Losing weight may improve your daily life.
Whether your reason for wanting to lose weight comes from health scares or the need for a confidence boost, a vegan diet paired with holistic habits might be the trick.
Table of Contents:
Can you lose weight on a vegan diet?
Yes, you can lose weight while following a vegan diet. It is highly possible to lose weight as a vegan, and this lifestyle comes with countless other benefits, too!
These days, it’s easy to switch to a vegan lifestyle and still eat tons of junk food. We live in a world with loads of vegan alternatives, like dairy-free cheese and fake meat. While tasty, these foods aren’t always the healthiest. Of course, like most things, you can enjoy these alternatives in moderation, but if your goal is to lose weight, you should rethink your approach to veganism.
Switching up your lifestyle in this way will encourage you to adopt other holistic habits. Good habits are the ticket to reaching your body goals.
Once you've decided you want to lose weight, where should you start?
Deciding you need to make a change is half the battle. Before changing your habits, there are a few things to consider.
Seek help from a professional
If you want to succeed long-term, consider turning to a professional. A part of their job is to answer your questions and help you navigate your weight loss journey. Many people who find success losing weight credit this to working with a professional, like a dietician, nutritionist, therapist, or health care professional.
Losing weight is hard to do alone. Sometimes, friends and family just don't get it. They can be there for you in other ways, but they aren't weight loss experts, and their advice will likely be unhelpful. A professional can be there to hold you accountable and help you progress through your journey.
What is your ideal body weight?
Figure out your ideal body weight. A professional can help you make this decision, or you can use online resources. Knowing the goal weight you're shooting for before you start your weight loss journey is helpful.
Knowing the weight you want to reach helps you determine how far you have to go to be in a healthy spot. Your height and age determine this number. Online tools and health professionals will give you a range you want to fall between, so you don't have to worry about hitting an exact number.
Now, we're not saying jump on a scale every day or stress about the number too much. Doing so will likely make you feel pretty bad about yourself, no matter how close or far away you are from it. Instead, weigh yourself now and then and focus more on how your body looks and feels. The ultimate goal here is to be confident in your skin.
Approach weight loss in a sustainable way
Before heading down this path, it's important to realize that weight loss is a long process. You have to change your habits, which means repeating new behaviors, potentially things you've never tried, and sticking to them. That's a hard thing to do.
Healthy weight loss is slow. You can expect to lose about 2 pounds max per week, and that's high for some. You may lose more at the beginning of your journey and less and less as the weeks pass. There may be times when you're stuck at the same weight before losing more.
Everyone's weight loss journey looks a little different. We all have unique bodies that react differently to this process. What works for one person might not be the best method for you. Your journey isn't going to be perfect, but progress is progress. You've got this!
Holistic Habits for Weight Loss
The key to weight loss is developing holistic habits. Holistic habits focus on you as a whole person. This includes diet, exercise, sleep, drinking more water, decreasing stress, and understanding your body's needs.
Making better lifestyle choices by embracing holistic habits is the best way to improve overall health. Focusing on improving each part of your wellness separately will ultimately work together and lead you to a happier life.
Clean up your diet
When people change their diets, they often make the mistake of choosing a plan that isn't sustainable. Approaching dietary changes holistically by switching to a plant-based lifestyle instead of a new crash diet encourages you to eat more real food and less processed junk.
Veganism is far from a fad diet. Fad diets claim they'll bring you quick weight loss, but that's typically because they require you to restrict foods and limit your eating times. Sure, you need to ditch certain foods when following a vegan lifestyle, but you won't need to cut out entire food groups, like carbohydrates.
Starting your vegan lifestyle with weight loss in mind
Try to avoid vegan junk food when you can and instead eat a variety of nutritious plant-based options. If you must indulge, switching to healthy plant-based snacks will help keep you on track. Great snack options include hummus and vegetables, nuts, seeds, and popcorn.
If you're feeling bad giving up your favorite foods and feel like you're focusing on healthy eating a little too much, consider trying a method like the 80/20 rule. This rule suggests eating nutritious foods 80% of the time, and whatever you're craving or missing most is okay the other 20% of the time.
Helpful weight loss tips when starting a new diet
In addition to switching up your food choices, some other diet-related habits can help you lose weight. Eat slowly and be mindful as you eat. Listen to your body; it will tell you when and if you're still hungry.
Consider cutting out added oils or at least lowering the amount you consume. Oil is a very calorie-dense food, with around 2,000 calories per cup. Cooking without oil is simple and can taste just as good.
Tracking your food when you first change your eating habits can be helpful. You can do this with a food diary or an app—whatever works best for you! By doing this, you will start to see how often you snack or pass on the healthier options in favor of something else.
You don't need to continue this habit for the rest of your life, but it can keep you on track when starting your weight loss journey. If you believe tracking your calories will harm you more than benefit you, skip it. We don't want you to be obsessive about it.
Exercise
Diet has proven to significantly affect weight loss more than exercise, but it's still essential. Moving your body is good for your overall health. Exercise improves brain health and mental health, reduces disease risk, and strengthens muscles and bones.
You don't need to love working out or going to the gym; you just need to find an exercise you enjoy. This could be walking, running, lifting, swimming, yoga, or whatever movement you like. If you've never been a fan of exercise, consider trying a few different things.
Start slow, and feel free to space out your workouts initially. As time goes on, you can work your way up to longer sessions, higher frequency, and increased intensity. It's best to do a mix of cardio and strength training.
Cardio
Cardio includes swimming, biking, running, stair climbing, jump rope, and more. Even if you've never stepped foot in a gym, you've probably been doing this type of physical activity all of your life to some extent. This type of exercise is suitable for weight loss, but it can also regulate blood sugar, strengthen your immune system, and strengthen your heart.training
Strength training
Strength training helps build strong muscles, boosts metabolism, and burns calories. There are many types, including bodybuilding, powerlifting, and CrossFit.
Strength training doesn't need to be intimidating. When starting out, it can be nice to get some help from a trainer or a physically active friend. Once they've taught you a thing or two, it'll be a lot easier to do it on your own.
Beginners should start light and increase weight over time. You don't need to jump into free weights; feel free to use weight machines as long as you want. Remember to warm up before beginning and take it slow.
Get more sleep
"Sleep is like nutrition for the brain," explains WebMD. When you miss out on the sleep your body requires, the stress hormone cortisol spikes, telling your body to conserve energy. This means you're more likely to store unwanted fat.
Studies show that better sleep quality and getting more sleep help people achieve greater success with weight loss. Beyond the science, when you're tired, you might be more inclined to skip the gym, order food, or drink more caffeine.
Watch your hydration
Drink more water! You've heard this one before. People should drink between 9 and 13 8-ounce cups of water daily. If you're super active, you may need more than that. Drinking too much water is possible, so don’t overdo it.
Drinking the right amount of water each day benefits every part of your health, not just weight loss. Water helps your body maintain an average temperature, cushion and lubricate joints, and eliminate waste.
There's nothing wrong with having a soda or alcohol now and then, but if you are trying to lose weight, it can be helpful to avoid liquid calories whenever possible. Your body will thank you for choosing water instead.
Some ways to get more water include:
Have a glass of water as soon as you wake up
Bring a reusable water bottle with you wherever you go and refill it as needed
Order water when dining out instead of other drink options
Add lemon, lime, or even sugar-free, low-calorie flavor packets to your water
Enjoy a glass of water before each meal (this will help with weight loss too)
Take time to relax
Your body stores calories to deal with stress. Excessive stress also triggers cravings. This can lead people to snack on unhealthy treats as a coping mechanism or ditch their meal plan and hit the drive-thru instead.
Sometimes, it's hard to avoid the stress that comes with life. Events that are out of your control can significantly cause stress, making them harder to deal with. While they may not always work, finding ways to cope with stress is helpful.
Activities that can help you unwind and destress:
Read a book
Journal
Colour in an adult colouring book
Take a nap
Meditate
Call or meet up with a friend
Go for a walk or run
Pick up a cozy hobby like knitting
Understand your hormones
Hormones are a part of many bodily processes, including metabolism. When your hormones are off, it can lead to weight gain. When your hormones are balanced, it can lead to weight loss. If you think your hormones may be imbalanced, a healthcare provider can do some tests to be sure.
Frequently Asked Questions
Is it hard to lose weight on a vegan diet?
Losing weight on a vegan diet can be easier than losing weight on other diets. Pairing a vegan diet with healthy habits will help you lose weight. Focusing on eating nutrient-dense whole foods and keeping up with movement makes a huge difference. Pass on the vegan junk food, cut back on the oil, and avoid drinking your calories.
How can vegans get protein?
Protein can help you lose weight, but people worry about consuming enough on a vegan diet. Great plant-based protein sources include seitan, tofu, beans, lentils, nuts, quinoa, and hemp seeds.
What happens if I don’t get enough sleep while dieting?
Sleep deprivation spikes cortisol, forcing your body to store fat. Poor sleep could be killing your weight loss goals!
Is exercise necessary, or can I lose weight with diet alone?
Diet is crucial, but skipping exercise leads to muscle loss. Without movement, your body burns fewer calories over time.
Why do I still feel hungry even when eating healthy?
Hidden factors like hormone imbalances, stress, and dehydration could trick your body into craving more food.
The Bottom Line
You can improve your hormonal balance through a healthy diet, exercise, proper sleep habits, and lowering your stress level. Add in more fruits, vegetables, and whole grains, get more exercise and sleep, and do things that help you unwind.
There is no quick fix when it comes to losing weight, but making a few small habit changes will make a massive difference in your life. In addition to losing the weight you've wanted to tackle, you will see other changes in your overall health and well-being.
Mastering vegan weight loss with holistic habits is the game changer you've been looking for.
💚 "Happy Plant-Based Eating & Exercising!" 💚
Plant-Based Susy
Plant-Based Nutrition Professional & Weight Loss Coach
Empower Yourself: Embark on a Delicious Fat Loss Adventure
🍉 Get Ready to Jump Start Your Fitness Goals AND DISCOVER A HEALTHIER YOU!
🍉 Let's Make Your Fat Loss & Optimum Health Journey a Delicious Success Story!
🍉 Get The FREE Sustainable Weight Loss Companion eBook and CHEAT SHEETS!
More Free Resources
The Ultimate Guide to Plant-Based Meal Prep for Vegan Weight Loss
Ready to revolutionise your meals and your health? Look no further than a vegan diet! Discover the ease and benefits of meal planning and preparation with simple strategies and my tasty make...
Top 15 Plant-Based Protein Sources for a Vegan Diet
As a vegan health coach and plant-based nutritionist, I often get asked about plant-based protein sources. After all, protein is an essential nutrient that plays a vital role in the function and structure of our...
How Much Exercise Do You Really Need on a Plant-Based Diet?
Are you wondering how much exercise you need to get in shape and boost your energy on a plant-based diet? Look no further! In this post, we’ll dive into the optimal amount of exercise for optimal…
Unlock Your Transformation Today!
Let's Be Friends!
Facebook
Instagram
Youtube
Pinterest