How To Lose Weight If You’re A Vegetarian
Vegetarians often have a hard time meeting all their macronutrient needs – especially protein. Because they don’t eat meat and other animal products, it can be hard to get enough protein in their diet.
Many people wonder how this can affect your weight loss journey and how to lose weight on a vegetarian diet.
Not surprisingly, it is certainly possible to lose weight as a vegetarian – you just have to get the right ratio of macronutrients, eat at a caloric deficit, and exercise regularly!
Doesn’t sound too hard, right? So read on to learn about these concepts in detail and improve your weight loss progress!
As I mentioned, getting enough protein can often be a challenge for vegetarians. Protein contains amino acids, which are considered the building blocks of muscle. Without these, your body cannot produce stronger muscles (it will also have a hard time repairing damaged muscles).
If you are strength training and working out regularly, this can be a problem. Building muscle has been shown to increase your metabolism, meaning that the more muscle you have the more calories your body burns each day. Raising your metabolism is a great way to increase your weight loss.
To ensure that you get the right amount of protein each day, you should be tracking your food intake. Ideally, you should be getting around 30-40% of your daily calories from protein. Luckily, there are many foods high in protein that vegetarians can eat. Adding eggs, milk, beans, soy, whey, casein, and quinoa to your diet can help you reach your protein goals.
Don’t neglect your other macronutrients though! Fat and carbohydrates are also important parts of your diet. Try to get at least 20% of your daily calories from fat and 40% of your daily calories from carbohydrates.
Speaking of calories, weight loss is highly dependent on them. Simply put, if you burn more calories than you consume, you will lose weight. This means that you need to be at a calorie deficit each day in order to see weight loss.
Use the basal metabolic rate (BMR) calculation to find your maintenance calories. To see a 1-pound weight loss each week, you need to decrease your calories by 500 each day. Many people find it the easiest to combine exercise with a lower calorie nutrition plan. As long as you stay within this calorie deficit each day, you will see results!
Once you have made sure you are getting the proper amount of macronutrients (especially protein!), and are eating at a calorie deficit, you should find an exercise program that meets your goals and preferences.
If you are new to exercising, working with a personal trainer can be very effective. They will help design a routine that works with your goals and teach you proper technique and form. Use both strength training activities and cardiovascular exercise to burn calories and build muscle!
Hopefully this article has helped you understand that losing weight is definitely possible if you’re a vegetarian. Get your recommended amount of protein, eat less calories and move more – I can assure you that you will see incredible weight loss progress!