By Abigail Carroll. Vegetarian Weight Loss. At Friday, May 03rd 2019, 20:59:49 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.
How do you tweak the Pyramid for the best weight loss results? Opt for the lower serving amounts listed in most of the categories. For instance, you will notice the whole grains recommendation is 6-11 servings/day (3 - 5 1/2 cups). Eleven servings of whole grains is a heck of a lot of food, let alone adding in all the other food groups. So if you want to lose weight, opt for the lowest range which in this case is 6 servings (3 cups). Depending on your metabolism you might need even less than that;
Of course, you can go on a diet and eliminate some problem foods for a while. People do this all the time to lose weight. But eventually you will add those foods back in to your diet and the weight comes right on back. Then one day you realize your pants are getting too tight and you are feeling yucky about yourself. So you go on another diet. Yes, it is totally senseless, but you do it anyway! Why? Because you have no idea what else to do!