The No-Plan Vegan Weight Loss Plan

Every January I get a lot of questions that revolve around weight loss and dieting. Not only do people start making New Year's resolutions to lose weight, but diet companies start offering specials, health magazines run articles on losing weight, and bathing suits start gracing the racks again. More recently, the vegan diet has been in the spotlight for its amazing health benefits and propensity to help people lose weight.

I love any reason that someone finds a plant-based diet, and so I heartily embrace these questions. However, I don't really believe in diets, even if it's a vegan weight loss plan. I do, however, believe in lifestyle changes, and I do believe that if someone chooses to start eating a plant-based diet rather than the standard diet, they can lose weight.

To lose weight on a plant-based diet, you should opt for:

• whole grains instead of refined breads, flours, and pastas
• beans and legumes instead of "lean" animal proteins
• as many varieties and amounts of vegetables as you can fit in your body
• whole pieces of fruit (not canned fruit)
• nuts and seeds as snacks, in dips, and made into dressings

I promise that if you focus on those real foods, you can ignore the hype attached to any particular diet plan and experience the real truth behind a vegan weight loss plan; one that isn't such a "diet" after all.

Here are my five best tips for healthy vegan weight loss plan:

1. Maintain a healthy weight year round.

I know, this is easier said than done. However, you'll never have to set another New Year's resolution to lose weight if you don't have weight to lose. Yoyo dieting is proven to put a strain on your body, and you will feel 100 times better about yourself if you never really get to a point where you look in the mirror and say, "I need to make a change. Starting tomorrow, I will..."

The good thing is that if you have come to this page with the desire to lose weight for the new year, you have the power to make a lasting difference and never look back.

2. Don't eat mindlessly.

When you are truly hungry, it's time to eat, and it's best not to interrupt your eating time with other activities, like talking on the phone, working at the computer, or watching TV. You deserve the time it takes to eat, and you will eat better when you choose to do it this way.

3. Think about what you're eating, and really chew it.

Your body has to work hard to digest food, and you can help it along the way by chewing each bite of food for a long time. Most people take a few bites and swallow the food down the hatch, but if you can work your way up to the double digits on bites, it will be easier for your body to digest. If you're really good at chewing and can work each bite into a juice, you get a serious gold star.

The other benefit to chewing really well is that you actually get to taste your food. When you're eating something delicious, you should truly enjoy it by opening up the different flavors with each bite. The longer you chew, the more you'll realize that the initial taste you get on the first or second bite evolves and becomes more intricate with subsequent bites. Keep chewing.

4. If you do decide to eat [vegan] junk, pad your stomach before and after with healthy food.

I feel better when I eat fresh, whole fruits and vegetables as snacks. If I get a hankering for some Tings, I'll first see if I can get rid of the craving with some vegetable sticks dipped in homemade salad dressing. If it's still there and I want to indulge it, I'll eat an orange or grapefruit afterwards to ease the strain of the junk on my body.

This is an especially helpful tip during the holidays. Even if you live in a completely vegan world, the holidays can often mean vegan holiday cookies, substantial meals, chocolate as stocking stuffers, and a good number of brightly colored alcohol drinks. I personally believe in the occasional indulgence-- the more you feel deprived, the more likely you are to feel resentful of your new "diet," and the less likely you are to maintain your new lifestyle.

5. And the last, oldie but goodie for your vegan weight loss plan, don't skip breakfast!

You should eat something within 90 minutes of waking up to jumpstart your metabolism and give yourself energy for the day.

On the days I eat a crappy breakfast, I always feel like I'm playing catch up the rest of the day. I never feel totally satisfied and I find myself snacking on more junk than I would have if I had a good vegan breakfast. Opt for a variety of fruits and whole grains, and a good source of vegan protein.

Check out these amazing books for help with a strategic vegan weight loss plan:

• The Get Healthy, Go Vegan Cookbook: 125 Easy and Delicious Recipes to Jump-Start Weight Loss and Help You Feel Great
• Appetite for Reduction: 125 Fast and Filling Low-Fat Vegan Recipes
• The Mcdougall Program for Maximum Weight Loss
• The 30-Day Vegan Challenge: The Ultimate Guide to Eating Cleaner, Getting Leaner, and Living Compassionately

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