By Abigail Carroll. Vegetarian Weight Loss. At Saturday, May 04th 2019, 22:04:38 PM.
Do start an aerobic exercise program as well as a weight‐lifting program. Of course you have to exercise for weight loss! Do you really think diet alone will cause the lasting vegan weight loss you seek? There is no diet in this world that will work if you do not exercise regularly. If you go to the gym and walk on a treadmill for 30 minutes, that is certainly better than nothing at all. But you need to work up a sweat to lose the fat. I recommend "warming up" for 10-15 minutes as you slowly bring your heart rate up. Then work to keep that heart rate up for at least 30 minutes. Usually a combination of, say, jogging with short 1-minute bursts of fast running, works beautifully as you challenge your body to go farther with each workout. Then, "cool down" for 10-15 minutes as you bring your heart rate back to normal. A heart monitor is the key here so you can keep track of your heart rate.
“I encourage those who are vegetarians or vegans to make most of their diet actual veggies instead of faux meats and processed packaged foods,” Haynes says. Rely on whole foods most of the time, and use those other processed foods as your treats no more than 10 to 20 percent of the time, “but know that just because they’re not meat, that doesn’t mean they are health foods," she adds.
A vegetarian diet is healthy ‐ as long as you eat a range of nutritious foods and limit treats, processed foods, and portion sizes. “If done appropriately, a vegetarian/vegan diet can help with weight loss because plant-based foods like veggies, fruits, whole grains, and plant-based proteins are filled with fiber and bulk that can help fill you up on fewer calories,” says Haynes. This concept is called volumetric. And, she adds, simply by knowing that your diet has some limitations may also help you lose weight: “You could ultimately end up eating less.” In addition, a vegetarian diet is usually lower in saturated fats, says Mandy Enright, M.S., R.D.N., a New Jersey-based dietitian.