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- Delicious and nutrient-dense vegetarian diet for weight loss. You'll love it!
- You won't crave for sugar and junk food anymore. Immediate effect.
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How to lose weight for overweight vegetarians?
"5 Sure-Fire Steps to Help You Lose Weight the Vegetarian Style, Get the Shape You Want and End Your Overweight Problems... Effectively!"
By Laura Ng
Becoming vegetarian doesn't guarantee you'll lose weight and gain health automatically.
If you phase out meat from your diet but replace it with pre-packaged processed vegetarian foods loaded with sodium, sugar, saturated fats (except coconut oil) and artificial chemical additives, it's as good as doing nothing! To make matter worse, you continue with your sedentary lifestyle and move as little as before. How on earth can you lose weight as a vegetarian this way?
However, even though you make the right food choices, eating healthy vegetarian diet and exercise a lot, you won't achieve maximum fat loss unless you execute with a proper vegetarian weight loss plan. Here they are, the 5 proven steps to help you effectively lose weight vegetarian, on auto-pilot.
Follow them and you're on the way to lose fat, restore your health, look younger, become more vibrant and amaze other overweight vegetarians who are still struggling to lose weight and lead a truly healthy vegetarian lifestyle. Wait, don't forget to share these strategies with them.
If you're still not a full vegetarian (totally meat-free) yet, these vegetarian weight loss strategies will work for you, but less effectively, unless you fully stop intoxicating your body with harmful toxins, antibiotic residues and deadly bacteria from animal carcasses.
1. Find Your Target Weight — the First Step to Vegetarian Weight Loss
Find out how many pounds you need to lose against your height. Assuming you stand 5-foot-7 (170 cm) tall and weigh 180 pounds (81.6 kg). Using BMI = Weight / (Height x Height), you score 28.2 kg/m². Now, according to the BMI chart (see below), 18.5 - 24.9 is the normal range for non-Asians and 18.5 - 22.9 for Asians.
| Asian BMI (kg/m²) | International BMI (kg/m²) | Category |
| < 18.5 | < 18.5 | Underweight |
| 18.5 - 22.9 | 18.5 - 24.9 | Normal |
| 23 - 27.4 | 25 - 29.9 | Overweight |
| > 27.5 | > 30 | Obese |
Let's say you target BMI at 22, then you have to work out the formula backwards in this way:
=> Weight = BMI x Height x Height
And get your target weight, which in this case is 140.5 pounds (or 63.6 kg).
You need to lose about 40 pounds (18.1 kg) in order to break free from being an overweight vegetarian. Now you got the idea of how much weight to lose, next step please.
2. Keep Your Body Fat to Maintain Healthy Weight Loss
Some overweight vegetarians thought they should lose as much fat as possible, bearing similar mentality as obese meat-eaters. In fact, regardless of your size, you do need some essential body fats to protect your organs and keep you warm. So, you must constantly monitor your body fat content to make sure it doesn't fall too low.
You can go spend some money using hydrostatic (underwater) weighing or dual energy X-ray absorptiometry (DXA) scanning to find out your percent body fat, and mark that as a reference point to evaluate your fat loss progress.
Alternatively, check online for a reliable body fat calculator which costs you nothing. Although it may not give accurate results, at least you get something to work with in the initial weeks for tracking your weight loss progress without spending a penny, before you turn to DXA or hydrostatic weighing for body fat assessment in the later phase.
3. Toss All Junk Foods Out the Window to Lose Weight Vegetarian Faster
Whole plant-based foods in their most natural form should become the staple in your vegetarian weight loss diet. Not only will these fibrous and nutritional foods help wipe out the toxins in your body, but also enable your fat burning system to function properly.
Having said that, I suggest that you make your own vegetarian diet for weight loss rather than eating out as you can't guarantee the freshness or quality of ingredients used, preservation of nutrition during cooking and good hygiene of those food preparers. The nutritional value of what you pay for somehow gets compromised. You could end up even worse than before.
Go find some truly tasty yet nutrient-rich vegetarian weight loss recipes that you can easily make in 10 - 15 minutes, with minimal or no cooking. Great recipes should also allow you to prepare them in advance at home to fit into your hectic 9 to 5 job, so that you get to absorb the essential nutrients even at your workplace, or traveling elsewhere. You'll find it easier to lose weight vegetarian this way.
Tip: Like addiction, you'll find it difficult to quit high-sugar, high-sodium and high-fat foods in a week or so, let alone overnight. So, remove them bit by bit, one by one. For example, you love eating chocolate every day, instead of every day, now do it every alternate day, and cut the portion to half. Likewise for your other unhealthy (but yet "tasty") food choices. Gradual progression is the key to help eliminate bad eating habits and start munching on healthy vegetarian diet to lose weight effectively without side effects.
4. Speed Up Your Metabolism for Maximum Vegetarian Fat Loss
Eating quality vegetarian diet alone can lose fat. But to increase your metabolism to deliver higher fat-burning response, you need to work out.
I recommend high-intensity interval training workouts because it'll continue to burn fat even hours after your training bout, unlike the low-intensity steady-state cardio which only burns fat during your exercise bout. And it only takes less than half the time to achieve better weight loss results for interval workouts. That's why more and more busy people are switching over to doing high-intensity interval training so they get to free up more time to spend with their families and kids, and enjoy what they love to do.
Tip: As high-intensity is riskier than low-intensity exercise in causing injuries, make sure when you're just getting started, always begin with the shorter 10-minute workout to play safe, and only learn it from true expert trainer.
5. Stop Losing Weight — the Final Step to Healthy Weight Loss for Vegetarians
Observe your body carefully for changes in the mirror every 7 days. You should get flatter tummy and firmer abs. Stand on your bathroom scale every week, the reading should continue to drop towards your ultimate goal.
But take note. There are some people (regardless of vegetarians or non-vegetarians) who always look upon themselves as overweight and fat, and obsessed with losing more weight even when they reached a healthy kilogram. They ended up transforming themselves from slim to anorexic. Or even died from it.
So, remember to stop losing weight once you've reached your target weight. Ask around for honest opinions about your shape. Don't coop yourself up in your own beliefs and judge yourself subjectively. Get objective feedback.
That will ensure you know when to stop and really lead a truly slim, healthy vegetarian lifestyle.
Looking forward to a brand new YOU? Then take life-transforming action at my FREE Vegetarian Weight Loss Guide now! You'll get all the essential tools (such as weight loss planner, body fat calculator, calorie intake calculator) and inspiring information to lose weight vegetarian and eliminate your overweight problems once and for all!
Vegetarian Weight Loss Tips & Strategies
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