HOW TO LOSE WEIGHT ON A VEGAN DIET // 11 Weight Loss Tips and Tricks

[Music] hi welcome back to another video in this video i'm going to share with you how to lose weight on a vegan diet [Music] now if you're new to my channel i just want to preface this with i have a ton of free information on this channel regarding weight loss if you're feeling frustrated and you don't know where to turn and you just need some general info to get you motivated and get you back on track i'll put some in the description below and then check up here for cards through the video and if you see a title that you think would be helpful to you make sure to click on that as well i'm going to give you 11 practical tips to really focus in on how to lose weight on a vegan diet but a little bit of a backstory to start now in my life i have always struggled with my weight from a little kid and the thing is what i find about myself and i think it's very true for most of us out there is we're in a phase of self delusion we don't really see the bad things we're doing and we look at the things that we are doing with rose tinted glasses so i think it's really important every time when i've been like why can't i lose weight i'm a vegan i should be able to lose weight that i really hone in and look at the specifics of what i'm doing on a day-to-day basis and are they really helpful for weight loss or am i in kind of this self-deceiving place where i'm doing things that are actually sabotaging my weight loss effort so i've broken it down into 11 tips to help you lose weight on a vegan diet number one you must be in a calorie deficit now this holds true for any kind of diet out there if you want to lose weight you have to be in a calorie deficit and a really cool thing about a vegan diet and a reason why a lot of people when they switch over to a vegan or a whole food plant-based diet they see weight loss is because without even realizing it they're adhering to the principles of low calorie density i have an entire video on this subject and a ton of what i eat in a day videos that talk about low calorie density so i won't go into that all i'm going to say is that if you stick to foods like fruits and vegetables whole grains and legumes those are some of the lowest calorie foods per pound that you can get in and it doesn't make you feel like you're in a deprivation mode when you're trying to lose weight it really makes being in a calorie deficit the most manageable way to lose weight that i have ever seen with not only myself but all of the clients that i work with on a daily basis number two it must be a low fat whole food plant-based diet now you've got to really look at your fat intake when it comes to weight loss there's a whole lot of whole plant foods out there that are high calorie and high fat so think about olives or avocados nuts and seeds all of those are absolutely healthy for you and things that you should include on a daily basis or a weekly basis however if you're eating them in excess it's going to make it really difficult to lose weight on a vegan diet so keep it on the lower fat and i have a couple videos that go into this in specifics but you want to keep your fat intake to about 10 to 20 percent if you're trying to lose weight number three is to make sure the foods that you're consuming are high fiber and very water rich now this is pretty easy to do when you're sticking to real plant food fiber is only found in plant foods so when you're having the whole sources of plant foods you're automatically going to get a ton of fiber in and when you look to your vegetables and your fruits you want to make sure they're super watery and juicy and that you get them in the freshest most ripe form possible this is not only going to keep you hydrated but it's also going to keep you full because those foods have a lot of volume in them fiber helps you stay full and helps your digestive tract move so that you're getting rid of waste in your body and having those really hydrating raw fruits and veggies in your diet is such a wonderful way to stay satisfied as well as bring the body lots of nutrients and multivitamins that it needs from real sources so when in doubt you always want to choose fresh overdrive these will not only help you stay hydrated and full these are going to be the lowest calorie foods that you can possibly eat number four keep it whole food now there's a lot of different ways to eat a vegan diet right and again i talk about this a lot on my channel however if you're eating processed vegan food and vegan junk food a lot of the time you can easily gain weight and although most people associate vegan with more healthful the thing is that you can actually raise blood pressure and raise cholesterol on a junk food vegan diet you want to completely eliminate the processed vegan foods out of your diet if you're trying to lose weight and if you just want overall health so when in doubt choose the whole form over the processed form and choosing grains that are intact over refined is going to be a very helpful thing keeping you full keeping the fiber content up and just helping you with weight loss and having a small amount of nuts or seeds as opposed to having the nut butters just because in that processed form nut butters are so much easier to overeat number five is to be conscious at your meal time so we live in such a fast-paced world i feel like a phone is an appendage to our hand and no matter what we're doing we're looking at a phone we're on the computer a tv is blaring something's playing something is always on so just turn it off be conscious while you're eating pay attention how do you feel before you're eating are you actually hungry how are you feeling during your meal really focus on what you're eating and stop and ask yourself am i hungry could i stop now am i satisfied have i eaten past fullness and that segues right into number six which is question your cravings why are you eating are you eating because you're truly hungry or are you eating because you're bored are you eating because you feel lonely are you eating because you're angry are you eating to celebrate are you eating to commiserate we use food for so many things other than its actual purpose food only does one thing and that is solve hunger so if you're not really hungry food is not going to be the answer number seven is making sure that you hydrate so really having enough water in your day and water can come from of course actual water but it can also come from those whole juicy raw fruits and vegetables having water in between your meals is always great sometimes we really think that we're hungry and we just are thirsty or we just wanted something to do and water is a great little trick or tool to use to your advantage because not only are you hydrating your body but you're also you know just filling up and you know maybe you actually weren't really hungry now a lot of people used to talk about this all the time but i feel like the trend has kind of dropped down but i'm gonna bring it back so take a look at the color of your urine if it is a dark yellow or even brownish yellow that's not good that means you're definitely not hydrated you want your urine to be like a lemonade to almost clear color and that's a good indicator for you to just check throughout the day if you're hydrated enough so get in enough water for your body and your day number eight is thinking ahead and if i could sum everything up about how to lose weight it is to think ahead so that can be things like thinking ahead before you go to the grocery store thinking ahead about what meals you're gonna eat that week maybe making something in advance thinking ahead before you go out to visit friends thinking ahead before you eat at somebody else's house these things are so so important thinking ahead is like the biggest key in my opinion number nine is filling up on veggies fruit or a vegetable based soup all very low fat before you move into your next part of your meal starting a meal with a large salad is a wonderful idea or starting your breakfast with a watery rich bowl of fruit is a great idea like i mentioned before these are the foods that are the lowest in the calories and the highest in the volume so you're going to fill up your stomach with really low calorie food if you've ever tried to eat four heads of lettuce it takes a really long time but it's only like 100 calories so you get my point so for example it would be a salad full of tons of veggies with a low to no fat dressing that's the kind of salad that i'm talking about to fill up on first versus a salad with cheese and croutons and a fatty dressing that's not helping you at all to lose weight so have that fruit have the vegetable based soup have the salad beforehand number 10 is a combo tip and that is to sleep and to sweat now it has been said exercise for longevity's sake is 90 minutes of moderate activity a day now that might seem like a lot and let me just say this diet always will trump exercise you have to get your diet dialed in if you want to see weight loss but if you want to accelerate weight loss adding an exercise on a daily basis whether it's low intensity like walking or higher intensity activity a few times a week wherever you're at just try to add something in if it's as simple as i'm going to walk from my mailbox to the end of the street and i'm going to walk back and you do that every single day you've made a step in the right direction and then we all hear this all the time just making sure you get in enough sleep sleep is a time where your body is repairing and you should really just take advantage of as much sleep as you possibly can to feel well rested and for most people that falls within the seven to nine hour range now there's always exceptions i can say that as a new mom i am definitely not even getting close to seven hours of sleep because i have an infant who wakes up all the time but it's always something to strive for to get that quality sleep in if you can number 11 is just to nix the late night snacking now i know there's exceptions here maybe there's people who work a graveyard shift and that's the only time you can eat your meal but for most people on a typical nine to five schedule you're going to want to finish up your dinner and any kind of snack that you're going to have around 7 or 8 p.m max because your body does need that time while it's sleeping to have a bit of digestion and then a bit of cleanup you don't want to give your body extra digestion so that it never has time to get to the regeneration and the cleanup that's not a good place to be in and besides if you're really honest with yourself if you're a late night snacker the thing that you're probably not snacking on is a large salad we most of the time are going for things that maybe sound better to our immediate self as opposed to what is going to reflect our future self and our goals that we have to get there i mean really if you break it down this is pretty easy and i really feel like these tips are actionable and something that you can take after watching this video and go run with it this is really common sense kind of weight loss there is no deprivation however you do have to be mindful that you stop when you're satisfied because if you're eating more than your body needs to function and to fuel itself then you're not going to lose weight that is just the hard cold facts about it now like i said before i have so much free information on this channel especially when it comes to weight loss i've had a lot of you write in and say that just by watching the videos alone you've dropped weight which i think is absolutely awesome if you need help putting a plan into action and you need that personal accountability i work with people every day on weight loss i'm super passionate about helping people get to the weight that they feel comfortable with and as well as getting to their overall health so check out my website if you are interested in that now if you enjoyed this video please give it a thumbs up and let me know down in the comments below which tip was an aha kind of tip for you or a good reminder for you i know we all struggle in slightly different areas here and there if you found this video helpful i hope that you subscribe to the channel if you're not already and go ahead and share it with a friend who you know needs some weight loss encouragement losing weight is one of those things that it's absolutely doable but getting in the habit of it and getting going can be really frustrating and hard and overwhelming at times so be encouraged know that it's breaking habits more than anything else and that you are able to do it even if you have no one in your corner right now listen to me as i shake you in the camera and tell you you can do this you absolutely can do this and these tips are a great way to start it out so thank you guys so so much for watching i hope you got some value out of this video and i will see you in my next one bye you

Channel: Vegan Michele

Views: 27,410

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Id: eTFjiE2SKh8

Length: 11min 41sec (701 seconds)

Published: Sun Mar 21 2021