The basic rule of all diets is that you should use more energy than you consume. Of course, there are several ways to do this, there are online tools to calculate this. These can give you a good idea of where to start, what a good calorie deficit is, and how you can adjust this if you are not feeling well with your diet or if you are not losing weight (anymore). For vegans, this can all be a bit more complicated, as they have to supplement a number of vitamins, minerals, and/or other macros in addition to the calorie deficit.
1.TOP YOUR PROTEIN INTAKE
While a calorie deficit is the main cause of weight loss, it is not that the food we consume does not affect how we lose weight. This is a targeted way of losing weight.
The biggest challenge for vegans is not getting protein, but the carbohydrate and fat content in this protein. Often this can be very high. Low calorie products are: Tofu (20g protein / 200Kcal per 250g), Seitan (30g protein / 200Kcal per 40g raw Seitan) and Quorn products (20-30g protein / 150-180Kcal per 200g). These products also contain a complete amino acid profile, making them a good addition to any vegan diet.
Of course you can also supplement your protein levels by using vegan protein, such as our Vegan Series or Soy Protein Isolate.
2. EAT LOTS OF REAL AND COMPLETE FOOD
In principle, this shouldn’t be a problem, vegans already fit a lot of fruits, vegetables, nuts and seeds into their diet anyway. However, you should also be careful with this because these products can contain many calories. Try to focus on food with a lot of energy; nuts and seeds contain a lot of fiber and good fats. Green
3. KEEP LIFTS
The reason for this is simple, this will (in combination with a higher protein intake) protect and build your dry mass, this is important for your metabolism. We want all the help to lose fat, maintaining muscle mass is super important for this. A lack of exercise and sports means that you will lose muscle mass, in addition to fat loss.
Resistance training may not burn as many calories as cardio, but you should consider adding resistance training from time to time. Of course, it doesn’t have to be lifting weights right away, exercises with your own bodyweight are also fine and HIIT workouts can support you too.
4. HIKING VIRUS
Perhaps the most underestimated way to lose fat. A lot of people are concerned about getting enough exercise, and as we just said, that’s certainly important. But you can also slowly contribute to fat loss by walking a lot instead of taking the car, bus, train, or metro. Little things like can help lift the stairs instead. Set a goal of 10,000 steps per day and you’re heading in the right direction.
5. MEASURE YOUR PROGRESS
The Libra, some people like to watch the numbers, for others, it’s their nightmare. Not surprisingly, your weight fluctuates day in – day out, or even week in – week out, and it is not necessarily related to your fat loss. Water, food, salt intake, etc. can all influence this, even stress and hormones can influence this.
It is therefore important not to rely solely on weight if you want to measure your progress. Hip and waist size can be interesting, the way your clothes fit too.
While losing weight, there is, of course, one important rule – patience. Fat loss takes time and you have to deal with it properly, a crash diet will not help you. That is only a temporary fix.