By Abigail Carroll. Vegetarian Weight Loss. At Saturday, May 04th 2019, 21:46:54 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.
According to the Academy of Nutrition and Dietetics, an “appropriately planned” vegetarian diet can support your health and help you drop pounds. “’Appropriately planned‘ means that you still need to consider the foods that will make up a balanced diet – including protein, carbohydrates, healthy fats, and the daily value of vitamins and minerals,” says Krista Haynes, R.D., C.S.S.D and OpenFit nutrition manager. “It means that you need to be mindful of the nutrients that are often lacking in vegan/vegetarian diets and ensure you get plenty of those with veg-friendly whole foods or supplements." Meat-free eaters need to be mindful of getting enough vitamin B12, vitamin D, omega-3s, iron, and zinc, she adds.
"A lot of people try to stay away from fruit, because they are worried about the sugar content," Blum notes. "But fruit sugars are very healing for the body, combat inflammation, and clean up liver and hormonal imbalances that contribute to weight gain." But she recommends avoiding juices that have been sitting on the shelf at your local grocery store, as they their lose their nutritional value just a day after being processed. You are better off juicing fresh fruits‐and, ideally, even more veggies than fruits—at home.