7 tips to lose weight on a vegan diet



I have gone up and down with my weight. I have 4 children and each pregnancy I gained about 50 lbs. I can lose weight by cutting my calories and increasing my calories but it usually doesn’t last long. I’ll go back to eating junk food and then gain weight again. I need a diet where I don’t have to starve myself, I can sustain it long term and I don’t binge on junk food. I have been successful with a vegan plant based diet. You can read more about my weight loss .  I can stick to this diet and my weight doesn’t teeter totter anymore. Also, I don’t have to count calories. I enjoy the food and feel good that I am doing my part in helping the animals and environment.


1. Eat plant based

Nothing is better for your body than the unprocessed natural plants from Mother Earth. Plant based foods are unprocessed foods such as Fresh Fruits, vegetables, legumes, tubers, and whole grains according to the Forks over Knives website.

Plant based foods are full of vitamins, fiber, and antioxidants. They are much lower in calories compared to oils, meats, and dairy. Eat more of the unprocessed plant based foods and less of the processed foods. You can check out what I eat in a day.



2. High fiber foods

A diet high in fiber will help you feel fuller longer. The fiber will help prevent constipation. Constipation may cause you to feel sluggish and can sometimes be painful. Your poop gets harder the longer it stays in your colon. Fiber helps to move the food through your intestines


Red meat takes longer to digest. Fatty foods take longer to digest and sugars upset the balance of bacteria in your gut according to the Medical News Today website.


Fiber can also help prevent diabetes, heart disease, and diverticulitis. High fiber foods include whole grains, fruits, vegetables, nuts and legumes as stated in this article about fiber from

 Harvard School of Public Health Website.



3. Stay away from junk food

There is plenty of vegan junk food to eat. Vegan food has fun foods such as vegan donuts, vegan cake, vegan chicken nuggets, French fries, potato chips, and slushies. You can choose to be a vegan because you don’t want to harm animals and you want to protect the earth. This is wonderful. But if you also are a vegan to lose weight or stay at a healthy weight then stay away from the vegan junk food. The vegan food that is processed with added oils, sodium, and sugars. These foods are low in nutrition but high in calories. 




4. Drink water

Drink plenty of water. Water will help keep your bowels regular. Water will fill you up. Sometimes you may think you’re hungry but you’re actually just dehydrated. Drink water before you eat so you don’t eat as much. Water gives you energy and improves your skin. 

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                                       (Don’t drink your calories)

Juices, sodas, and espresso drinks can be high in calories and sugars. These are empty calories. They don’t contain the beneficial nutrients. These drinks do not contain fiber which means your blood sugar will shoot up and crash down. This can leave you feeling tired and hungry. Leave your calorie intake for foods high in nutrients.


5. Oil

Adding olive oil to your dishes can taste delicious but oil is very high in calories. It has 120 calories and 14 g of fat per tablespoon. Too much oil could possibly hinder your weight loss goals. Olive oil does have nutritional benefits. It has monounsaturated fat (which prevent inflammation,) antioxidants (that help prevent heart disease,) oleocanthal (which has anti inflammatory effects close to ibuprofen,) counteracts the bad cholesterol (which may prevent blood clots,) and has nutrients that are natural bad bacteria killers, according to, Joe Leech, 11 Proven Benefits of Olive Oil, Healthline.com. Olive has many  health benefits but also is high in calories so be careful with the amount you use daily. 


6. Get moving

Get your body moving. It’s so easy to be sedentary in today’s society. You have a long commute to work, sitting in your car for an hour. You sit in front of the computer for 9 hours. On your breaks, you sit down and eat and scroll through social media. Then it’s time to head home and you’re stuck in traffic. By the time you get home, you’re worn out. You eat dinner and turn on the tv and rest. A sedentary life can affect your metabolism, immune system, and hormones. It can also weaken your muscles and bones according to Health Risks of Inactive Lifestyle on Medline Plus.

Start increasing your steps. Take a walk at your lunch break or after dinner. Try doing a free short workout video on YouTube. I enjoy yoga with Boho Beautiful on YouTube. After a couple of weeks of increased movement your body will feel stronger and have more energy. As you lose weight, exercising will become easier. The beginning is difficult because your body is weak but your body will get stronger quicker than you think. 

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7. Don’t boredom binge 

You know, when you’re sitting at home in front of the tv catching up on your Netflix shows. You creep into the kitchen searching the cabinets and fridge for some binge worthy food. We all do it. Just be aware when you are eating out of boredom and not hunger. If you know you’re just bored then try distracting yourself by going for a walk. Try grabbing a healthy snack of fruits and vegetables. Try drinking water or tea. Becoming aware of your behavior will help you to improve your eating habits.


Anyone can lose weight on a vegan diet. Eat the plant based foods and stay away from the more processed foods. Drink plenty of water and stay away from drinking your calories. You can use olive oil but don’t use too much. Increase your daily activity and decrease your couch time that encourages boredom eating. This is how I lost weight. This is what worked for me. I went from an XL to a medium in 4 months. Don’t worry about the fast weight loss and focus on the sustainable weight loss. 


You should consult with your doctor before changing your diet. You may need to take extra supplements while on a vegan diet. A vitamin B12 supplement is important and necessary. Other supplements could be a multivitamin, calcium and vitamin d. 

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Download your 5-day vegan meal plan

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10 thoughts on “7 Tips to Lose Weight on a Vegan Diet

  1. Great practical tips on how to lose weight on a vegan diet! Love how you don’t have to count calories – you can just eat and enjoy what you eat with these tips 🙂

    • I like that about this diet too. I also like that you can make a difference to the environment by eating vegan. I just had my blood work done and everything was good, no anemia, vitamin D was normal and B12 was normal. So I’ve been able to get all the necessary nutrients from this diet.

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