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Shed Pounds Naturally: 8 Plant-Based Weight-Loss Strategies

Plant-Based Weight Loss For Women

Author: Plant-Based Susy

"Eating a whole food plant-based diet is the most sustainable way to lose weight and keep it off long-term."

Dr. Angie Sadeghi

Interest in a plant-based diet and weight loss is at an all-time high. Vegan diets have grown in popularity for a myriad of positive reasons over the last decade, particularly in the US and the UK, attracting more followers than even the wildly popular keto diet.

Now you’re caught up in the frenzy and want to know: Can a plant-based diet help me lose weight? And how?

The strategies behind a plant-based diet and weight loss include eating a well-planned, balanced diet focusing on various whole foods rich in fibre, protein, vitamins, and minerals, with moderate amounts of healthy fats. Regular exercise supports weight loss on a vegan diet.

We at Vegan Susy know from personal experience, our community’s success stories, and research findings that varied, whole-food plant-based diets can lead to sustainable weight loss.

A vegan "diet" is unlikely to give you the kind of get-skinny-quick results you might expect on extreme plans like keto. But unlike keto, where most folks pile on the pounds again once their "diet" is over; a whole food plant-based lifestyle is truly sustainable.

Plus you’ll get lasting weight loss for good, and extra health benefits like protection against heart disease, cancer, and diabetes.

Here are our best expert strategies for shedding pounds naturally while eating foods to keep your energy up and your tummy satisfied.

1. Fall In Love With Plant-Based Living

You've heard it before: The best way to lose weight is to find a plan you can stick to. Everyone, from nutrition experts to slimmers, agrees.

You’ll likely quit a diet before your scale has time to budge if it makes you miserable. And if you think the food is boring. Well, you may be tempted to throw in the towel a few bites into your first meal.

Fully embracing a plant-powered lifestyle is the trick to dropping pounds for good.

It’s about abundance, not deprivation. This eating approach introduces new flavours, experiences, and vitality. Make it your mission to taste unfamiliar plants and experiment with recipes to find meals you look forward to eating.

With courgette (zucchini) pasta, cauliflower pizza, banana ice cream, avocado chocolate mousse, and tofu cheesecake on your side, it’s much easier to slim down without feeling you’re missing out on your favourites.

A plant-based lifestyle can also bring new friends. Join an online vegan community where you'll be the first to know about meet-ups, cooking classes, and restaurant events. We'd love to have you in our spirited Vegan Susy community!

And be kind to yourself. Research shows that dieters who forgive themselves for cheating on their diet are more likely to quickly return to healthy eating than those who give themselves a hard time for every "naughty" bite.

Plant-based whole foods are naturally high in fibre, low-fat, and much lower in calories than animal-based products, which tend to be much higher in calories and unhealthy fats, with zero fibre.

The takeaway point here is you need to eat more fibre, less fat and less calories overall to burn off body fat and reach your weight loss goals and get the body you desire.

Then the real trick is keeping the excess weight off for good. Experts think as many as 80 to 95% of dieters gain back the weight they work so hard to lose.

So, let's cut to the chase: Cutting down heavily (or eliminating animals from your diet completely), and focussing on eating more whole plant foods is a sure fire way to burn fat, get lean and stay healthy.

This is one of the reasons we call it sustainable weight loss: More Plants 🌱 Less Pounds.

2. Work Out Your Energy Needs

We don’t want anyone to be a slave to calorie counting. And you might not need to count a single one. Many people find they can skip the mealtime mental arithmetic and still lose weight on a whole-food vegan diet because fruits, veggies, whole grains, and pulses are too filling to overeat.

Still, having an idea of your energy needs can help you know how much to eat to get to your happy weight.

First, calculate how many calories your body uses to maintain its weight. Our free healthy weight calculator takes your age, sex, height, weight, and activity level into account to determine what you must eat to stay at your current weight.

You’ll need to cut around 500 calories from this total to lose about a pound a week. Safely slash up to 1,000 a day for faster shrinking. But beware: don’t go too low. Eating fewer than 1,200 daily (for women) can backfire, stop weight loss, and even cause weight gain (when you give up). It will also make you hangry 24/7. Not good.

If calorie tracking sounds like your sort of thing (it drives many people crazy), consider recording your daily count on a phone app. Research says these apps can give you the extra support and accountability to stick with your eating plan and reach your goal.

3. Eat a Balanced Diet

In our work, we notice a common mistake when beginners turn to plant-based eating to drop pounds. Many people eat the same things every day, usually only popular weight-loss go-tos like broccoli and berries.

We recommend the opposite approach: Aim for diversity. Eating a variety of vibrant plants increases your chances of getting all the nutrients you need, to help every part of your body work as it should.

Let a rainbow of fruit and veggies, whole grains, beans, peas, lentils, soya products, mushrooms, nuts, and seeds into your diet.

A healthy, well-nourished body has the energy to exercise, a metabolism that hums along all day, and balanced hunger hormones. So, a well-balanced plant-based diet makes slimming easier.

4. Eat Foods That Boost Weight Loss

We'll tell you a secret: Many plants contain nutrients that help you shed pounds.

The secret weapons in the battle of the bulge are fibre, protein, water, and healthy fats. These nutrients keep you feeling satisfied, so you eat less.

Weight-Loss Secret Weapon #1: Fibre

Fibre is the only nutrient that passes through your digestive system without being broken down and absorbed. It keeps you feeling fuller for longer as it slowly works out of your body, making it a must for weight loss.

If you doubt how something your body doesn't even digest can affect your weight, consider this: A study showed that you can lose weight by eating 30 g (one ounce) of fibre a day, even if you make no other changes to your diet.

Thicker types, called viscous, are best, as they curb your appetite while filling up your tum. Beans, legumes, flaxseeds, asparagus, Brussels sprouts, and oats are all rich in viscous fibre.

Tip: Double up on viscous power at breakfast by mixing flaxseeds into a bowl of oats.

Here are 15 more fibre-rich foods to bulk up your meals:

Set yourself a 30 g target? Woah, easy there. Upping your fibre too quickly can cause bloating and stomach pains, so gradually increase your intake to avoid tummy trouble.

2: Protein

There’s a good reason #Protein has gone viral in body-beautiful communities online. It keeps you full, protects your muscle mass as you slim down, and boosts your metabolism.

“Protein is invaluable when it comes to increased fullness and satisfaction after a meal,” says registered dietitian Annalise Pratt.

So, add these protein-packed plants to your must-eat list:

3: Strength Training

While cardio exercises like running, cycling, and swimming are excellent for burning calories during workouts, strength training plays a crucial role in long-term weight loss success. Most women trying to lose weight (burn fat) overlook this.

Incorporating strength training into your fitness routine helps build and maintain lean muscle mass, which can boost your metabolism and increase the number of calories your body burns at rest:

Strength training helps preserve muscle mass while you're losing weight, ensuring that the majority of the weight you shed comes from fat rather than muscle. This is important for achieving a toned and sculpted physique.
Strength training exercises can be done using free weights, resistance bands, or your body weight. Aim to include exercises that target all major muscle groups, including the legs, back, chest, arms, and core.
Incorporate strength training into your fitness routine at least two to three times per week, allowing for adequate rest and recovery between sessions. Remember to prioritise proper form and technique to prevent injuries and maximise results.

By adding strength training to your plant-based weight loss strategy, you'll not only burn calories during your workouts but also reap the benefits of increased muscle mass and a revved-up metabolism, leading to sustainable weight loss and improved overall health and wellbeing.

BONUS: Engaging in plant-based strength training not only helps you maintain muscle mass and burn fat, but also boosts your mental health by:

Reducing stress
Enhancing mood
Improving cognitive function
Encouraging better sleep quality
Boosting self-esteem and confidence

4: Healthy Fats

Good-for-you fats can help you lose the extra pounds by making your meals more satisfying and satiating. The body-fat-busting effects are largely due to how they're digested slowly and can quieten hunger hormones, keeping cravings at bay and promoting a feeling of fullness.

Save space on your plate for these whole food plant-based sources good-for-you fats:

Avocado. Bonus: A study found this creamy fruit can fight belly fat, making them a valuable addition to your weight loss arsenal.
Olives. Opt for whole olives as a source of healthy fats. Olives are packed with monounsaturated fats, which have been linked to improved heart health, reduced inflammation and diabetes prevention.
Nuts. Walnuts are particularly noteworthy for their high content of omega-3 fatty acids, which are beneficial for both heart and brain health. Incorporate a variety of nuts, such as almonds, cashews, and pistachios, into your diet for a diverse array of nutrients and flavours.
Seeds. Chia and flaxseeds outshine walnuts with double or triple the amount of omega-3s. Sprinkle these seeds over salads, yogurt, or oatmeal for a nutritional boost and added crunch.

5: Water

Fruits, veggies, whole grains, beans, peas, and lentils are bulky and take up lots of space in your stomach. Yet, they're low in calories. So, you can load them onto your plate without piling on the pounds.

What gives these plants their impressive volume? Calorie-free water!

These fruit and veg are more than 90% H2O:

Watermelon: 92%
Strawberries: 91%
Cucumber: 95%
Celery: 95%
Lettuce: 96%
Courgette (Zucchini): 94%
Tomatoes: 94%
Bell peppers: 92%
Cauliflower: 92%
Cabbage: 92%

Tip: Fill half your plate with non-starchy veggies to keep you satisfied — and hydrated!

5. Know Your Portion Sizes

It's easy to overeat some calorie-heavy plant-based foods, like addictive salted peanuts.

Knowing what a portion looks like will help you keep your weight in check.

Here’s a cheat sheet of how much to eat to stay within your calorie budget:

For fuss-free portion control, use your hands:

Help yourself to cereal, pasta, potato, or rice the size of your clenched fist.
Dish up tofu or other plant-based protein to match the size of your palm.
Limit yourself to 2 cupped handfuls of lightly salted popcorn.
Munch a small handful of nuts or seeds, no more.

6. Plan for Success

Meal planning is another way to bring together a plant-based diet and weight loss. This science-backed strategy makes it easier to lose weight and keep it off.

It’s effective because when you know what you'll eat for the day and have a head start with the prep, you’re less likely to order takeout when your tummy tells you it’s dinnertime.

We always have frozen peas, hummus, chopped veggies, tinned beans, grilled tofu cubes, and pre-cooked whole grains in our kitchens for making something healthy in a hurry.

These are more hacks we rely on to simplify plant-based weight loss:

Doubling or tripling recipe ingredients, so we have leftovers.
Pre-washing and cutting veggies and refrigerating them in transparent containers to preserve freshness.
Chopping fruit and veggies and popping them in smoothie packs for the freezer.
Soaking rolled oats or chia seeds in plant milk overnight for a speedy breakfast the next morning.
Freezing tortillas filled with tofu scramble, beans, and veg and heating them in the oven when needed.
Preparing portable snack packs to keep in our handbag and car so we never get over-hungry when on the go.

7. Combine Diet and Exercise

Staying active makes it easier to drop pounds on a plant-based diet. All forms of exercise enhance weight loss:

Strength training (with weights, resistance bands, or body weight) helps you hold onto lean mass while shedding fat.
Cardio (running, cycling, swimming) are super calorie burners.
Flexibility moves (yoga, Pilates) keep you calm, so you're a lot less likely to stress-eat.

One of our favourite workouts is jogging or speed walking outdoors. We sometimes forget we're exercising while enjoying the sights, sounds, and fresh air!

If you prefer boogying to pop hits during group classes, go wild. Every form of exercise will do your body good.

If you're wondering how much exercise you really need on a plant-based diet, Vegan Susy shares her professional expert advice in this enlightening article.

8. Watch Out for Diet Traps

Some seemingly weight-loss-friendly vegan foods can have the opposite effect.

Here are the top 3 potential troublemakers:

#1: Smoothies: Homemade smoothies can be quick-and-easy meals to help you slim down. But be wary of those from restaurants and stores. They can contain a whooping 1,000 calories and up to 47 g of added sugar (WAY more of the sweet stuff than you should have in the whole day).
#2: Vegan Desserts: Yes, they might have zero sugar and be marketed as guilt-free. But that doesn’t mean you can indulge to your heart’s content without moving the scale in the wrong direction. Calorie-dense dates and nuts are typical ingredients in plant-based sweet treats. Mix them together, and you get a mouth-watering goodie you should eat in moderation to stop derailing your weight-loss goals.
#3: Highly Processed Food: Many of these grab-and-go vegan favourites pack in calories, saturated fat, sugar and sodium. They’re also designed to make you want more. And more! Be kind to your waistline by munching merrily on minimally processed foods instead.

Frequently Asked Questions

I'm a vegetarian woman in my 50s, and I've been struggling to lose weight. Can a whole food plant-based diet really help me shed those extra pounds?

Absolutely! Many women in their 40s have found success with a whole food plant-based diet. By focusing on nutrient-rich foods like fruits, vegetables, whole grains, and legumes, you can nourish your body while naturally managing your weight.

I've heard that metabolism slows down as we age. Will switching to a plant-based diet make it harder for me to lose weight?

While metabolism can indeed slow down with age, adopting a plant-based diet can actually support a healthy metabolism. Plant-based foods are typically lower in calories and higher in fibre, which can help boost metabolism and support weight loss.

I often find myself feeling hungry and snacking between meals. Will a plant-based diet satisfy me?

Totally! A plant-based diet is rich in fibre and nutrients, which can help you feel fuller for longer periods. Because you give your body the nutrients it needs, your body sends satisfied signals.

By including plenty of fruits, vegetables, whole grains, and legumes in your meals, you'll find that you have more energy and fewer cravings throughout the day.

I've tried various diets in the past, but I always seem to regain the weight I've lost. How can I maintain my weight loss on a vegan diet?

Sustainability is key when it comes to weight loss. With a whole food plant-based diet, focus on making long-term lifestyle changes rather than short-term fixes.

Embrace a variety of plant-based foods, stay active, and listen to your body's hunger and fullness cues to maintain your weight loss successfully.

I'm concerned about getting enough protein on a vegan diet, especially as I get older. How can I ensure that I'm meeting my protein needs eating plants?

Meeting your protein needs on a plant-based diet is absolutely achievable! Incorporate protein-rich foods like beans, lentils, tofu, tempeh, seitan, nuts, and seeds into your meals and snacks. You can burn fat and build muscle at the same time when you're plant-powered.

Additionally, consider working with a registered dietitian and fitness trainer, who can help you create a balanced eating and exercise plan tailored to your individual needs and preferences.

Conclusion:

We’ve got the definitive answer. Can a plant-based diet help me lose weight? You’ve heard from science, the Vegan Susy Team, and the weight-loss community. Absolutely!

Make eating fibre and protein-packed plants your way of life, and a slimmer, healthier body will be yours for keeps.

💚 "Happy Plant-Based Eating & Exercising!" 💚

Plant-Based Susy

Plant-Based Nutrition Professional & Weight Loss Coach

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