What to Do If You're Not Losing Weight on a Vegan Diet

Veganism is one of the most popular diets around the world and has grown exponentially in the last 10 years, taking the world by storm. According to nationwide surveys, 1 in every 10 U.S. citizens says they don't eat meat.  While all this may be true, we are also seeing obesity rates growing in the U.S. at an alarming rate. So, the question is, then, why are so many of us not losing weight on plant-based diet? One might think that following a vegan diet would mean eating healthily, right? Well, as it turns out, it's not so simple. In fact, there are quite a few pitfalls associated with the vegan diet that even the most experienced vegan may be missing when trying to lose weight. In this article, we're going to talk about changes you can make to help you achieve your weight loss goals. 

Cut Down on Calories 

Like many Americans, our lives are surrounded by convenience. This applies especially to food. If you've been following a vegan diet for a while, but are having trouble losing weight, then you may be consuming too many hidden calories. There is a surprising amount of seemingly healthy foods that actually contain a lot more calories than you realize.  A few of these food items include:

• Dried Fruits 
• Nuts 
• Spreads 
• Breakfast Cereals
• Salad Dressings 
• Smoothies 
• Fruit juices 
• Olive Oil 

Try minimizing these foods in your diet to help cut back on your calorie intake. 

Cut Out Cooking Oils 

Oils are nutrient deficient and extremely calorie dense. Even if you don't cook with a lot of oil at home, it can be found in almost everything that has been processed and packaged. Part of the reason for this is that it helps to extend the shelf life of many food items that are sold in grocery stores. So, if you're having trouble losing weight, your goal should be to eat nutrient-dense, low-calorie foods whenever possible, so cut out processed foods containing unnecessary oils and minimize the amount you cook with. 

Replace Smoothies, Juices, and Sodas with Whole Fruits and Veggies 

While some smoothies can be quite nutritious when made at home, you should be wary of the ingredients you use that contain high amounts of sugar. This goes for fruit juices as well. Many fruit juices, especially store-bought, contain a ton of added sugars, among many other undesirable additives. And don't even get me started on sodas.  Instead, you should opt for whole fruits and vegetables. They are both high in dietary fiber as well as water and will help you to stay fuller for a lot longer. On top of that, the body does not store fiber, so there is no worry as to the accumulation of body fat in this regard. 

Add More Leafy Greens to Your Diet 

Leafy greens are low in calories yet high in nutrients such as fiber and essential minerals that the body needs in order to function optimally. They also take up space in the stomach, helping you to stay full for much longer with minimal calories. The fiber found in leafy greens also helps you digest food at a slower rate which in turn helps you to absorb the nutrients from your food. 

Stop Eating Out as Often 

Most restaurants, including those that specialize in vegan foods, use a ton of oils, sugars, and salts in their recipes. As a result, these meals tend to have a much higher amount of calories and fats than they otherwise would if you cooked the same meal at home. If you're going out to eat these types of meals on a regular basis, then you're likely consuming double the amount of calories than necessary. Luckily, you don't need to give up on eating out altogether. Just limit the number of times you eat out in a week, and when you do, ask the kitchen if they can cook your food in vegetable broth or water instead of oil. This will help lower your calorie intake considerably. 

Move Your Body 

No matter what diet protocol you follow, it is important to get regular exercise on a daily basis. This doesn't necessarily mean you need to jump into a HIIT workout routine or run on the treadmill for an hour. Even starting off will walking for 15-30 minutes every day will make a big impact on your weight loss journey.  A good rule of thumb when it comes to losing weight and achieving a healthy lifestyle is that the more muscle you have, the more fat you burn. But in order to do this, you need to build muscles through exercise. You also need to consume enough protein while maintaining a caloric deficit. So, start off with small changes like going for walks and increasing protein and gradually go up from there. 

Get More Protein 

As previously mentioned, it's important to consume enough protein every day. Not only is protein important for weight loss, but it's also used for many of the vital bodily processes on a cellular level. On top of that, protein-rich meals are extremely effective in keeping your hunger satiated until your next meal, thereby eliminating the need to snack and helping you to keep your calorie goals. It's a common misconception that you can't get enough protein in your diet without meat. In fact, there are many protein-rich plants that can help you reach your daily protein needs, such as lentils, beans, and pulses. Add some of these foods to each of your meals and you should have no problem reaching your protein goals.

Prioritize Sleep 

Many of us underestimate how important sleep truly is when it comes to weight loss. Lack of sleep can lead to unnecessary snacking or even binge eating and weight gain due to overproduction of the hormone ghrelin, which causes food cravings, and a lack of the hormone leptin, which is responsible for satiety. Try to minimize your exposure to bright lights from electronic devices such as your phone or TV at least an hour before bedtime. Instead, try reading a book or meditation to relax before bedtime. Also, make sure you get at least 8 hours of sleep each night. 

Conclusion 

To summarize, though the vegan diet is a very common diet practice due to its growth in popularity over the last 10 years, you can still gain weight following this diet. Some ways to help you lose weight while on a vegan diet include cutting down on calories, minimizing your consumption of oils, replacing smoothies, juices, and sodas with whole fruits and veggies as well as leafy greens, eating out less, getting more exercise, and be sure you're getting enough protein in each meal.